Project Rockstar 2016 - Pre-Training Fitness Program Weekly Journals

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  1. #1
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    Project Rockstar 2016 - Pre-Training Fitness Program Weekly Journals

    The Project Rockstar 2016 class has been selected!

    Project Rockstar represents a complete life transformation unlike any other. From the moment the Rockstars are selected the training begins. Before the 10-week program officially kicks off in July, the Rockstars have to go through a mandatory, extremely grueling fitness program. They are tracked daily, with photos and measurements submitted every week for assessment, and pushed to the absolute limit.

    Roughly 2-3 hours of gym time every day for 12 weeks and preparing ALL their own meals as part of a strictly controlled nutrition and diet program. That means upwards of 4,000 calories a day for those gaining mass, and less than 1,500 calories a day for those losing weight. With no question the guys will be stepping into summer in the best shape of their lives.

    Through their struggle and transformation, we hope to impart inspiration in your own journey of self-improvement. While these lucky guys have an overwhelming amount of support and pressure to succeed, there's no reason that any of them, or you, couldn't go through something like this on your own.

    It is my pleasure to present the Project Rockstar 2016 fitness journals.



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    Introduction

    Hey guys, my name is Edward and Iím from Birmingham in the United Kingdom.

    Growing up I was very active and always had something going on, my weeks were packed with different sports, events and activities involving fitness. I was never overly concerned with my eating habits because whatever I ate would get burned off pretty easily. Having said that my nutrition has always been relatively clean. I like to cook and have prepared most of my own meals since moving out of home and going to university, so going onto a program where preparing your own meals is essential was not really an issue for me.

    As you can probably guess, fitness was my lifeÖthat was until I started working in an office.

    I had the appetite and diet of an athlete but leading a mostly sedentary lifestyle over the past few years (against all the habits instilled in me throughout my youth) led to me gaining body fat. I just felt like I had no energy, I had difficulty sleeping well and just became pretty lazy. I have since come to realise the portion sizes of my meals were deceptively leading me to be consuming far more calories than I had previously realised. Iím looking forward to seeing just how much my body will change over the course of the 12 week program with Sports Food Nutrition.

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    Week 1

    Introduction
    My fitness transformation started on day zero at a body weight of 190.0lbs, 18.5% of which was body fat. At the beginning of the week there was a lot of scrambling around trying to get everything sorted and organised to make the rest of the week as smooth as possible.

    Before the program started I was already preparing the majority of my own meals, so the transition onto the diet on the Sports Food Nutrition Program was minimal, it has still been challenging to cut out rice, pasta and sweet potatoes in order to shed body fat whilst maintaining/building muscle.

    Week one is now complete.

    Noticeable physical changes
    Visually I have noticed more definition around my muscles especially in the upper chest/shoulder area, also my bone structure is coming more pronounced.

    In total I have lost about an inch and a half off my waist, hips and thighs. The consequence of this is that all of my clothes are looser. Some of my T-shirts are hanging off me but there is an especially noticeable difference in the fit of my jeans, in fact I can almost remove my jeans without the need to undo any buttons!

    Challenges
    The cardio has been brutal. I have been opting to group all physical training together in the mornings. Starting with 20 minutes of cardio (the first block of cardio is always running), which also doubles up as a warm up, followed by the physical conditioning workouts and then finishing with the second 20 minute block of cardio training.

    The first 20 minutes of cardio is always running but for the second 20 minutes, I have been mixing up my cardio training; running, cycling, rowing, stair climbing. I have been doing this for a couple of reasons; first, to stave off boredom and second, to compensate how wasted I am feeling after the main workout.

    As the training program progresses the cardio training will become easier as I become more used to training for an extended period of time.

    Body and Fitness
    In terms of actual physical strength, I feel that my biceps and triceps are the weakest part of my body. Although, as it is only week one, I am just settling into the new program but as the weeks progress I am expecting to see considerable gains in my strength development.

    The cardio training has been particularly tough, especially completing the second set each day but gradually this will become second nature and I will be able to push harder and harder and therefore burn more calories.

    Diet and Nutrition
    Oh…the hunger. During the first half of the week, food cravings have been rife. Full English breakfast, fish and chips and even chocolate rice krispie cakes. These cravings were strange because they are all foods which I’ve not eaten for over 12 months, perhaps even longer.

    Although, once I had established a routine and immersed myself into the diet, all these cravings dropped away during the latter part of week 1. Seeing noticeably visible changes in the definition of my body has helped me to stay focused and resist those annoying food cravings.

    However, according to my calculations I’m not hitting the carb targets. The fitness transformation brief broke down what each group could eat, as I’m in the ‘loser’ group, the brief advised to eat salads/vegetables with a focus on protein to maintain/build muscle mass, whilst body fat is stripped away, short of adding a couple of buckets full of salad leaves as opposed to rice or pasta, i’m not sure how I’m going to hit 700 calories from carbs.

    Supplements
    For this 12 week fitness program I am using supplements provided by Sports Food Nutrition. As the weeks progress I will be explaining the exact supplement breakdown, timings and reviews of the hand-picked products.

    Lessons on Perseverance and Hard work
    Having seen the changes I have experienced since the start of my body transformation and even though I am only one week into the fitness program, the changes have helped to keep me motivated towards my end goal.

    Pushing hard in the gym each day to make sure every workout is as effective as possible, in order to see a dramatic transformation by the end. of the sports food nutrition program.

    Changes in day-to-day life
    Since the start of my body transformation there have been a number of effects which have crossed over into my day-to-day life. I have been sleeping far better than I was previously and consequently I have been finding it easier to wake up in the mornings.

    Another aspect of my day-to-day life which has improved is in me sticking to my morning routine. For my fitness transformation I decided to complete my workouts each morning as I have found that it sets me up for the rest of the day and any other activities I do are a bonus.

    Bigger Takeaways
    At this stage of the program I have already realised I can push my body a lot harder than my brain initially tells me. This experience reminds me of something heard a former Navy Seals Commander say, that is; when your mind tells you that you can’t push anymore, it just means you are only 40% done. So when you are feeling wasted, you have a further 60% in the tank.

    Conclusion/Closing thoughts
    Overall, week 1 has gone well. I started the week with a body weight of 190.0lbs with 18.5% body fat, and closed the week at 185.6lbs and 17.4% body fat. A total body fat loss of 1.1%. I feel like I have settled into the fitness program well and am looking forward to the visual changes over the coming weeks.

    Bring on week 2.

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    Week 2

    Introduction
    My body fat has continued to drop steadily over the course of the week. the body fat loss has not been as significant as the first week as there were some alterations I needed to make to my diet. I started the week at 17.4% body fat and the week closed at 16.9%.

    Food preparation has continued to be very simple. I am becoming a lot more efficient in the gym and the cardio training is feeling easier than my first week on the transformation.

    Week 2 is now in the past.

    Noticeable physical changes
    Visually, I have noticed an increase in the size of my biceps, and also increased definition around my triceps, in fact the tricep heads are starting to take on the characteristic diamond shape, as my overall body fat continues to drop over the coming weeks this feature of my arms will become more and more pronounced.

    In total I have lost about a further half of an inch off my waist, hips and thighs, since the close of week 1. The consequence of this is that all of my clothes are looser and I think after 1 more week or maybe 2 there will be a need to replace some items in my wardrobe.

    Challenges
    For the first week the cardio training was a real challenge for me. While it has still been challenging to complete, during week 2 I have noticed a difference in my ability to complete the 20 minute blocks at a much higher intensity, this is good not only for burning calories but also for developing better cardiovascular fitness.


    Body and Fitness
    In terms of actual physical strength my arms are still weaker than the rest of my body but I have seen an improvement since last week. I am going to aim to increase the lifted weight for both my biceps and triceps on a fractional basis for each arm specific workout, the only drawback to this is I may not physically be able to finish the number of repetitions at the desired weight and will have to resort to a dropset for completion.

    Diet and Nutrition
    At the beginning of the second week I needed to make some alterations to my diet as my actual carbohydrate consumption was considerably lower than my daily targets, the benefits of this was seeing significant changes in the composition of my body. However the drawbacks being a lack of readily available energy during workout sessions leading to increased levels of fatigue earlier on in my workouts and consequently training at lower than intended intensity levels. With the implementation of these alterations to my diet, the cardio training has become much easier and I have noticed a big difference in my ability to maintain a decent pace on the running machine.

    According to my new calculations I am now in line with the intended targets for the loser group. As the week has progressed my energy levels in my workouts have been significantly different to my experience of week 1.

    Food cravings this week have been non existent, Iím not sure whether this is due to me having detoxed my body of processed/ refined sugar products or having made the changes to my diet is leading to increased satiation. Perhaps even a combination of the two.

    At the beginning of the week 2, I watched a documentary about food and had some realisations about the lifestyle I was leading. I should make a distinction that my diet pre-fitness transformation was not massively ďun-cleanĒ, although under closer inspection I was consuming far too many carbs than was necessarily required for me to see the dramatic reduction of body fat I was aiming for.

    #1
    The first realisation I had from the documentary was that ďMan-madeĒ products are no substitute for naturally sourced food. Using natural cereals, pulses and vegetables as a source of carbs to fuel my workouts as opposed to using over-processed food products.

    #2
    Eating food but not getting enough nutrients. The importance of consuming nutrient rich foods cannot be emphasised enough. ĎYou are what you eatí.

    #3
    Addicted to sugar - sugar addiction is becoming a more widespread issue globally with an obesity epidemic. The food industry is using sugar as a way of encouraging consumers to buy more and more of their products.

    #4
    Artificial sweeteners cause carbohydrate cravings due to the bodyís natural reaction to sensing a set substance entering it, the same hormones are released into the bloodstream and whatever has been consumed is then stored in the bodyÖtypically as fat.

    #5
    ďDietingĒ for a period of time rather than altering both my lifestyle and my food environment. When the average person goes on a diet, which usually means restricting their calorie intake for a set period of time. They may successfully achieve their goal but within a short time after the diet, any initial weight loss would have been put back on and then some, in reality nothing has changed in their food habits.

    In addition to the items I realised I was doing wrong I also had 3 Ďlightbulbí moments, whilst watching the documentary.

    Lightbulb moment #1
    Sugar - when your body receives sugar you are innately programmed to want more and more, this behaviour is derived from our caveman ancestors, as when a source of sugar was found the body wants to stock up for when times of famine strikes.

    Lightbulb moment #2
    High nutrition, low calories vs. high calories, low nutrition. very little nutritional content, the body functions far better when energy is readily available for uptake.

    Lightbulb moment #3
    The majority of the population are no longer eating food, but rather ďfood-like productsĒ and 80-90% of any supermarket is having a negative effect on the health of its consumers. The more I walk around cities and open my eyes to what is being sold and consumed

    Supplements
    For this 12 week fitness program I am using supplements from Sports Food Nutrition. As the weeks progress I will be explaining the exact supplement breakdown, timings and reviews of the hand-picked products.

    Bigger Takeaways
    After the challenges of week 1 I realised that even though my body wasnít being fuelled properly I was still able to push through my workouts. Now that I am fuelling my body in the right way I have continued to push myself hard during each and every workout.

    The body is not able to make a distinction between hunger and thirst, therefore if a hunger pang strikes between meals I will have a drink (water, green tea or black coffee), this usually allows me to bridge the gap until it is time for my next meal. Although if after a drink I still feel hungry I will have a stick of celery or other low calorie/low glycemic index vegetable.


    Conclusion/Closing thoughts
    Overall, week 2 has built on the success of week 1. I started the week with a body weight of 185.6lbs with 17.4% body fat, and closed the week at 184.7lbs and 16.9% body fat. A total body fat loss of 0.5%. My body fat has continued to drop in the right direction.

    Looking forward to week 3.

  5. #5
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    Week 3

    Introduction
    My week three fitness transformation started at a body weight of 184.7lbs, 16.9% of which was body fat. In terms of organisation, this week has been the most challenging yet. I have been travelling through Peru and there have been numerous temptations to wander off the guidelines/ requirements of the program, however I am happy to say I have held my resolve and kept my focus on the incredible results which are possible on this transformation.

    Week three is now complete.

    Noticeable physical changes
    Visually I have noticed increased all over my body but especially in the definition of my biceps, chest, quadriceps and abdominal muscles.

    Week 3 for me has been very challenging as I have been travelling through Peru, this will continue into week 4 before I return to the UK to return to a vague sense of normality in the run up to the main program. The challenges this week have been tough to organise and work through but with all the prior planning and preparation I have carried out has made the transitions around Peru a lot smoother.

    In total I have lost about two inches off my waist, hips and thighs, I did not pack my tape measure so this is only a visual estimation. Before leaving the United Kingdom I purchased a few new t-shirts that were slightly too tight around my mid-section, safe in the knowledge that by the time I came to wear them, the clothes would fit meÖin fact I am wearing one of the now well fitted t-shirts whilst I am writing this blog. And I am constantly having to pull my jeans up!

    Challenges
    As it was in week one, the cardio has again been brutal. Only this time, fitness levels are not an issue, rather the altitude! Altitude affects the body in some strange ways. To compensate I have reduced the intensity of my cardio workouts but increased the duration, I have found that when I find a rhythm in the pace of whatever activity I choose for my cardio training I am able to keep going for longer and longer periods of time without breaks to recover.

    Due to the nature of my travels through Peru, I have broken up my workouts, that is I have been going for a morning run or walk followed by my weight training and second cardio training session.

    Body and Fitness
    I believe this is the first week in which I have found ĎAb Ripper Xí relatively easy, it is still a challenge to complete all of the movements but strangely it actually feels good to complete the rest day workout.

    With me carrying out my training at altitude, my body will adapt to the new environment by producing more red blood cells to compensate the reduced partial pressure of oxygen. The drawbacks of this situation are that my workouts and cardio training has suffered over week 3. However the training sessions throughout week 4 and when from when I return to the United Kingdom, my bodies adaptations to altitude will be very beneficial in my upcoming gym sessions.

    Diet and Nutrition
    The diet and nutrition element of my fitness transformation has by far been the toughest during week 3. As the saying goes ďPrior planning and preparation prevents a piss poor performanceĒ. I have been staying in a mixture of hostels, hotels and air bnbís, so my food preparations have been a mixture of cooking my own meals and eating out at restaurants. There have been several realisations I have had this week, which I mention below.

    Supplements
    For this 12 week fitness program I am using supplements from Sports Food Nutrition. As the weeks progress I will be explaining the exact supplement breakdown, timings and reviews of the hand-picked products.

    Lessons on Perseverance and Hard work
    Visually, I am seeing and feeling very noticeable changes week on week, this only serves to keep me motivated towards my goal for the summer. While it has been difficult to stay within the guidelines of the program, more so for week 3 whilst I am travelling through Peru and meeting new people, my motivation towards transforming my body has never been stronger.

    Changes in day-to-day life
    Since the start of my body transformation there have been a number of effects which have crossed over into my day-to-day life. I have continued to sleep extremely well and I am finding it far easier to get up in the mornings, at a time early enough for me to pack a lot of activities into my days.

    Bigger Takeaways
    During week 3 there have been some big realisations for me.

    Realisation #1
    When accepting the challenge of this program I was very worried about my 2 week travel trip through Peru as I was unsure if I would be able to stay within the strict guidelines of the transformation program. However I have come to realise, travel is not an excuse to let things slip. Bad habits, poor choices and taking the easy way out is where most people get it wrong.

    Realisation #2
    Eating at restaurants is no excuse. There are always healthier choices to make, most restaurants offer salads with a healthy protein.

    Realisation #3
    You do not have to drink alcohol on nights out. This is a big one for me, since the start of the fitness program I have tended to avoid nights out with mates due to the irresistible temptation to drink. However, during my time in Peru I have often found myself on nights out with random people I have met and I have not even been questioned when ordering Ďaguas sin gasí in a bar or restaurant. This is is huge, I do not think I have ever had a night out where I have not consumed an alcoholic drink.


    Conclusion/Closing thoughts
    Overall, week 3 has gone well. I started the week with a body weight of 184.7lbs with 16.9% body fat, and closed the week at 183.6lbs and 16.5% body fat. A total body fat loss of 0.4%. I have started to see some very visual changes and am very much looking forward to my results skyrocketing over the remaining weeks of the program.

    And so week four begins.

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    Week 4

    Introduction
    My week four fitness transformation started at a body weight of 183.6lbs, 16.5% of which was body fat. In terms of organisation, this week has been the most challenging yet. I have been travelling through Peru, took prt in a trek through the Peruvian Andes and there have been numerous temptations to wander off the guidelines/ requirements of the program, however I managed to stick to my diet plan and complete all my workouts, albeit some of them had to be improvised.

    Week 4 is now in the past.

    Noticeable physical changes
    As per week 3, visually I have noticed increased definition all over my body but especially in the definition of my biceps, chest, quadriceps and abdominal muscles. I have started noticing myself in the mirror a lot more, specifically for example, when washing my hands in a restroom my biceps are a lot more pronounced than they have been previously., or when jumping on a bike in a gym and watching my quadriceps as I pedal, iím seeing individual muscles flexing.

    Week 3 was essentially an opportunity for me to acclimatise to the elevation I was at, whereas week 4 for me has been the most challenging in terms of logistics as I have been on a trek through the Peruvian Andes as well as travelling through some of Southern Peru before returning to the UK. All of this while maintaining my fitness training commitments for this program.

    Before leaving the UK for this relatively short trip I was getting worried about being able to adhere to my commitments but in practice it was nowhere near as difficult as I was making it out to be. The most interesting and awkward part was completing some improvised workouts whilst on the trek through the mountains, the majority of the day was walking at high altitudes so that was the cardio training sorted but for the weight training I had to improvise. I favoured dry bags filled with water as they pack down to nothing yet are considerably heavy when filled. Other useful items included paracord, a karabiner and a borrowed walking pole, along with the aid of a high tree branch allowed me to make the most of a potentially bad situation. That and completing Ab Ripper X in my tent from a list of exercises written in my notebook (No matter how many times I do this workout I can never remember what comes next!).

    Before beginning my fitness transformation I took measurements of my waist, hips and thighs, 35 inches, 39.5 inches and 26.5 inches respectively. Now that I am four weeks into the program I think I should take stock of how much of a change I am experiencing.

    My current measurements are:
    Waist measurement: 32inches
    Hip measurement: 36 inches
    Thigh measurement 24 inches (Both thighs are the same)

    Body and Fitness
    After spending two weeks living and training at altitude and finding each workout very, very tough. It will be very interesting to see how much my body has adapted to the new environment and how this will affect my workouts now that I am back in the UK throughout Week 5. I am expecting to see considerable gains in my cardiovascular fitness especially during my second block of cardio training each day.

    Diet and Nutrition
    The average Peruvian diet is awful, they should broadcast the ĎHungry For Changeí documentary in schools, colleges and cinemas all over the country. Thankfully it was not very difficult to find healthy food. The framework for my diet has been set and Iíve been following it in the UK for several weeks now, so it was not very difficult to use that framework wherever possible and make sensible choices/ choose suitable alternatives whenever it was not possible. The only real issue arose when eating out at restaurants as I had no way of measuring quantities other than by eye. Not ideal for the program but at the time it was the only method at my disposal. Eyeballing protein was by far the easiest as I had been practicing in the weeks leading up to my trip. Salad and vegetables had to accounted for by estimation alone. My results on the scales suggest everything has been going to plan.

    Lessons on Perseverance and Hard work
    Finding your rhythm when exercising, more so when doing a monotonous exercise like running or walking for example. once you find your rhythm it feels like you are just going with the flow and you stop thinking that you are exercising and just carry on regardless of how tired you may have been feeling. I have found this sensation to be quite a remarkable phenomenon.

    Changes in day-to-day life
    Since the start of my body transformation there have been a number of effects which have crossed over into my day-to-day life. I have continued to sleep extremely well and I am finding it far easier to get up in the mornings, at a time early enough for me to pack a lot of activities into my days.

    Conclusion/Closing thoughts
    Overall, week 4 has been very productive. I started the week with a body weight of 183.6lbs with 16.5% body fat, and closed the week at 182.6lbs and 16.2% body fat. A total body fat loss of 0.3%. I have continued to see some very visual changes, not least in my physical measurements and am very much looking forward to my results skyrocketing over the remaining weeks of the program.

    And into week 5 I go.

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    Week 5

    Introduction
    For the previous week, I closed at a body weight of 183.6lbs, 16.6% of which was body fat. Now that I am back to normality in the United Kingdom I have very quickly returned to my normal routine. Whilst in Peru I favoured splitting my workouts into an early morning and afternoon/early evening workouts blocks. Whereas now that I am back I favour grouping all my workout blocks together and completing them mid-morning, circa 1000hrs.

    Luckily, I had pre-prepared some meal portions before leaving for Peru and put them in the freezer whilst I was away, this gave a day or two to sort out my kit before it was necessary to go food shopping on my return and made sure I was not tempted to eat out of convenience. No easy ways out.

    Week 5 down.

    Noticeable physical changes
    As I have mentioned over the past 2 weeks, I have noticed a stark difference in the definition of my chest, shoulders, biceps, triceps and abdominal muscles as the weeks have progressed. The majority of my remaining sub-cutaneous body fat is on my hips, ass and thighs, perhaps this is the price Iím paying for having worked in an office for 6 years and spending the majority of my working days in a seated position. Although I am certain it is being reduced from the fit of my clothes and also the measurements I took before I started the fitness transformation to the measurements I took at the end of week 4.

    Body and Fitness
    This week I was lucky to escape un-injured from a potentially serious injury. I somehow managed to drop a dumbbell on my chest! I was doing a dumbbell bench press and as I pressed up my left arm went out at a 45 degree angle and rather than try to force it up and maybe cause a strain I let it fall to the floor (under control - sort of). The only problem was that my attention had shifted away from my right hand and my body rolled slightly to the left, my right hand then collapsed onto my left pec. It is strange that a bruise has not developed but the muscle is quite sensitive to the touch. It hurt but I was still able to complete the rest of the chest workout without any problems.

    Last week I mentioned I was very interested to see how much of a difference my cardio training would be after having spent 2 weeks living and training at altitude. Well, my cardio training has feltÖeasier. Obviously my bodies adaptations to altitude will only last for maybe 2 weeks before returning Ďnormalí, but in that time I should be increasing my cardiovascular endurance so even though my red blood cells will be decreasing my body should become more efficient at O2 uptake in my working muscles.

    This week I have recognised that I needed to spend a little extra time, separate from my main workouts each day, working on the mobility of my joints and flexibility of my muscles. This is because I have been getting a little cramp and feeling tightness in my legs, especially when doing Yoga X from P90X.

    Diet and Nutrition
    As I mentioned in the introduction I pre-prepared three days worth of meals so I was able to sort out my kit without having to worry about going food shopping after a lengthy journey back from Peru. After having time to sort out my kit and go shopping for my ingredients, I have already adjusted back into my routine of preparing a weeks worth of meals in one cooking session.

    Lessons on Perseverance and Hard work
    I have owned a set of bathroom weighing scales which also tells me my body fat for several years, earlier in the year I used to have a feeling of dread each time I weighed myself to see what the read-out said. Whereas recently, since starting the structured program for my body transformation I now look forward each day to seeing change. If there is no change on a particular day, it does not worry me as I know I am focused and doing the right actions, sooner or later the read-out will start to drop, I just have to focus on leading a healthy lifestyle and completing my workouts each day.

    Changes in day-to-day life
    Increased energy levels. This week there has been a very noticeable difference in my energy levels each day

    Increased motivation. It seems that as each week of the fitness transformation progresses I become more and more motivated towards my goal of having a lean muscular body which is sub 10% body fat. Seeing the visual changes in my own body and also in the fit of my clothes as well as the measurements I take does nothing but reinforce that my goals are well within my reach.

    Increased productivity, I have done more in the last week than in the previous 2 months before my fitness transformation started. Rather than making a list of things I will do tomorrow then relaxing with a cup of green tea, I have been thinking ďfuck it, I will do it nowĒ then after completing what would have been tomorrows list I relax with a cup of green tea.

    Conclusion/Closing thoughts
    I feel week 5 has gone very well. I started the week with a body weight of 183.6lbs with 16.6% body fat, and closed the week at 178.0lbs and 15.6% body fat. A total body fat loss of 1.0%. I have continued to see some very visual changes, not least in my physical measurements and am very much looking forward to my results skyrocketing over the remaining weeks of the program.

    Moving into week 6.

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    Week 6

    Introduction
    At the end of week 5, I closed at a body weight of 178.0lbs, 15.6% of which was body fat.

    Now that I have finished week 6 I am now exactly halfway through my fitness transformation and feeling pretty good about it. Over the weeks of the fitness transformation program so far I have seen a massive change in my body and over the remaining weeks Iím looking forward to revealing muscles Iíve not seen for a few years.

    Noticeable physical changes
    Each week I seem to notice more and more changes in my body. For this week in particular I have notice the muscles in my back becoming more and more sculpted and defined.

    Body and Fitness
    Body fat measuring devices are notoriously inaccurate, even if carried out in a lab or bodpod (more accurate than ones purchased for home use but nonetheless still not 100% accurate). Consistency is the key here, using the same method to determine your body fat will give an indication of whether your body fat is in incline or decline. Therefore, even though a body fat measuring device will not give you an accurate reading, it will however give you a sense of where you are at.

    There is however no problem with also using a second method for comparison or second opinion. The US Navy Formula was recommended to me, there is an online tool at: US Navy Calculator - Body Fat Calculator


    You will need the following measurements:

    • Current weight (me: 175.8lbs)
    • Height (me: 6ft 1)
    • Waist measurement at Naval: (me: 32inches)
    • Neck measurement at narrowest point (14inches)



    With my data the calculator produced the following results:

    • Body Fat: 14%
    • Fat Mass: 25lbs
    • Lean Mass: 151lbs
    • Body Fat Category: Fit



    As you can see the US Navy method suggests my body fat percentage is a little lower than my scales at home are telling me. These results are useful as a second opinion and I would probably err on the side of caution and split the difference between the US Navy results and what my own body fat scales are telling me.

    Last week I mentioned I dropped a dumbbell on my chest, I thought I had managed to get away unscathed as a bruise never developed. However, I have had a strange sensation in my left middle finger for most of the week, whenever I made a claw/ gripping movement with my arm outstretched in front of me I would get a sharp tugging sensation in the middle knuckle and down the back of the finger. It is a rather odd sensation but thankfully it seems to be gradually alleviating itself and I am experiencing the sensation less and less as the week has progressed.

    My workouts have not suffered because of the sensation, but day 1 of week 8 is shoulders and calves, I may experience a slight problem when performing the Ďfront dumbbell raiseí. I will just take it slightly easier initially to make sure I am not going to injure myself with a heavier weight.

    My cardio training still seems to be benefiting from my time spent at altitude in Peru and for the second block of cardio training each day I seem to be able to push my training more consistently.

    This week I have continued with my extra flexibility and mobility exercises each day, which are completely separate from the fitness transformation program and completely of my own choice to complete them. Flexibility is a part of the fitness transformation program just as it is a component of fitness. After spending just over a week of completing these movements my hamstrings and calves are not feeling as tight and also the tendons in the base of my feet feel more supple going into my scheduled workouts.

    Diet and Nutrition
    I am fully back into my normal routine of preparing my meals and the monotonous exercise of eating the same meals day in day out. The surprising element to me though is that I am no longer craving anything elseÖat all! At the start of the program I used to hate it when I logged in to Facebook, as whenever I did there would just be post after post in my news feed of all kinds of recipe videos for all manner of tasty treats and I used to find myself craving and salivating over them, wishing I could go off program just to have a taste. But now, I log in to Facebook, the posts are still flooding in to my news feed but they seemingly no longer have any effect on me.

    Lessons on Perseverance and Hard work
    I have owned a set of bathroom weighing scales which also tells me my body fat for several years, earlier in the year I used to have a feeling of dread each time I weighed myself to see what the read-out said. Whereas recently, since starting the structured program for my body transformation I now look forward each day to seeing change. If there is no change on a particular day, it does not worry me as I know I am focused and doing the right actions, sooner or later the read-out will start to drop, I just have to focus on leading a healthy lifestyle and completing my workouts each day.

    Changes in day-to-day life
    This week my energy levels have remained as high as last week, which was very useful as this week has been insanely busy for me. Not only because of the fitness transformation commitments, but also personal things which needed to be sorted out and we were also given some extra assignments to do to help us prepare for when we reach Vegas next month.

    My motivation has been unwaveringly strong this week also. In the first 2-3 weeks of the program when I looked at my photos I did not really see any striking differences, I knew changes were happening as my clothes became ridiculously looser and the readout on my body fat scales was telling my my body was changing but comparing the photos, there did not seem to be a discernible difference. But comparing day 0 photos to the photos taken at the close of week 6, there is a night and day difference.

    Conclusion/Closing thoughts
    I feel week 6 has been a particularly challenging week as the workouts have been longer than in previous weeks. I started the week with a body weight of 178.0lbs with 15.6% body fat, and closed the week at 175.8lbs and 15.1% body fat. A total body fat loss of 0.5%. I am looking forward to finally seeing my six pack develop again over the next few weeksÖits been a while.

    Week 7ÖIím looking forward to it but at the same time Iím dreading itÖIíve seen whats coming!

  9. #9
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    Intro

    Start of the 12 week transformation. Going into the transformation I feel I have a solid understand of nutrition and what it takes. Iíve always been an athlete all my life. 3 season athlete in high school and played college lacrosse in undergrad as well as graduate school. After grad school I took up martial arts and trained 2 years in kickboxing and jujitsu. So I was either always lifting weights or playing a sport or at times doing both.
    Up until the past couple years Iíve been pretty skinny. In high school I didnít have much muscle mass and struggled to put on weight. I even remember at the bar one time in grad school over hearing a group of girls I was talking to say ďHe is too skinnyĒ. Once I graduated grad school I decided to put on some muscle so I found Mehdiís stronglifts 5x5 program and stuck to it. For me it was a great and easy way to build strength. That program had me lifting heavy weights with low reps. I was squatting every workout. The nice thing was that the program was simple and easy to follow. I was lifting for strength and gains in size followed. That workout consisted of only 5 main core compound movements repeated each workout. There were no isolation exercises. Squat, bench, bent over rows, standing barbell shoulder press, deadlift. Those were the workouts repeated 3 days per week. I definitely built strength and muscle for the year I did the program.
    I was about 185 lbs when I stopped lifting because I started doing martial arts. It was too time consuming as well as too much on my body to lift and train 5x per week at martial arts. Martial arts was a skill that I wanted to learn and training in it was a blast for the 2 years I did it. The problem was that I was losing a ton of weight due to all the cardio and high intensity training it requires plus I wasnít lifting anymore. So I dropped to a low of about 170 lbs at 6í1Ē. I was again skinny. I injured myself pretty badly in martial arts and had to take time off so I got back into lifting to put back on the muscle Iíd lost. In a few short months I was back to 185 lbs. I was only working out a couple times per week at about an hour time and wasnít doing any cardio.
    This is where I started the transformation. I was about 185 hitting the gym 2x per week, lifting heavy and doing no cardio. I was in pretty good shape but certainly didnít turn any heads.
    My understanding of nutrition is vast because of my career. Iíve always eaten pretty clean. I already avoid refined sugar, cookies, candies etc. I never drink soda and I avoid milk and dairy for the most part. I also try to stay away from breads as I know my body doesnít process wheat and flour well. I eat a lot of rice and chicken. I would estimate that I do the 80/20 rule in that I would stick to clean foods about 80% of the time and of weekends that 20% non-healthy would come out in the form of a late night pizza or a burger with the guys or a cookout or a restaurant.
    I also would say that I drink about 1-4 times per week and usually one binge drinking session on a weekend with casual drinks scattered in throughout the week.
    I know the biggest change for me will be completely eating clean 100% of the time and no alcohol Ė no excuses.
    Iím looking forward to this transformation to see how hard I can push my body in a short time and make positive changes.

  10. #10
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    Week 4

    Week 4

    Week 4 is in the books. If last week was summed up in the challenge of a plateau this week is best summed up in gains. I felt I really made some progress this week in terms of weight gain and putting muscle on. Iíve noticed a couple things when it comes to my gains. The most important being sleep. My body requires 8 hours of sleep through this transformation. My schedule is bed at 11 and up at 7. There are days where I will get less than that mainly due to not getting to bed at 11. On days where I donít get a full 8 hours of sleep I can really notice my body struggle. If I get the full 8 hours, the next day I can feel my body prepped and ready for the workout. Itís like my body is staying ďIíve got everything I need to grow, letís go tear some muscle so I can build it back up. Itís a great feeling when you just know that you are going to destroy your muscles and your body will repair it better and stronger.

    My hip issue flared up a couple days this week. It was minor in comparison to what it has been and was a different type of pain. More of a sharp twinge. Where before it was a sharp stabbing type of pain. As soon as it happened I knew it was because I had missed a couple days of stretching on my own. Its interesting how it was feeling better and just a couple missed stretching sessions before bed and it let me know. I ran/walked yesterday for my cardio. I was back at my parentís farm where I grew up so I decided to go for a run through the county. Running is still a challenge. My joints ache when I run. I can tell they are not use to toting around a 195 (soon to be 200) lb. body. Like I said in the last weekís submission. You donít see too many 200lb distance runners or 200lb runners at all for that matter. It takes a toll on the joints.

    This week we had an assignment of watching the documentary called ďHungry for ChangeĒ. Iím not sure whoís idea it was to make this a required movie to watch but absolutely love the fact that this is part of the required assignment. In short the film talks about how our food is poisoned and loaded with crap. It talks about how we (society) have been lied to and manipulated to believing that the items we are putting into our bodies are ďnormalĒ and good for us.

    I have not seen this specific documentary, but I thought it did a pretty good job of presenting the material in a manner where it would motivate people to make a change. This movie was right in my wheel house and I have seen and heard everything they talked about 10x over. It blows my mind that more people donít understand this or do things about it.

    This topic of health and more specifically how the marketers, big pharma, big food corporations (Monsanto), and even our own government, lie and manipulate is something that I hold close and am passionate about. I see too many good people in my office day in and day out that are lied to by the system. Good people who are lied to believing if they do what the doctors tell them or if they buy Ďfat-freeí they are being healthy. It is such a despicable lie that these evil corporations are doing to the public. In the meantime, our race is getting sicker and sicker with each passion generation. In fact, it is so bad that our generation is the first generation to have a shorter life expectancy they their parents. We are de-evolving. Heart disease, diabetes, cancer are just a few of the culprits.

    They say there is no ďcureĒ for cancer. Well of course there is no cure for cancer. Itís a billion-dollar industry. In fact, they are poisoning our food, dumping toxic fluoride into our water, and blasting us with poisons labeled as medicine. They want us to be a society of sick and weak people for a couple reasons. One is that if society is too weak and sick then the people easier to control. The second reason is that by making us sick we are then required to seek Ďtreatmentí when these chronic lifestyle choice illnesses challenge our survival. We become desperate for a cure and will do and pay whatever. We then spend hundreds of thousands of dollars sometimes millions on chemo, heart surgeries, and radiation, and cholesterol medication (which is a hoax). These modalities do nothing to fix the problem of poor lifestyle choices and poor living habits but will buy another couple years until the problem creeps up again or something else even more severe comes into play.

    I got a little side tracked but when Andrew talked about seeing through the matrix in the Whatsapp chat, I believe this is a big part of it. Iím very excited and happy Project Rockstar is helping the guys to see what is really going on in terms of our food supply because its so much bigger than just food. Its our health. Food is health and health is food. They are one in the same. You are what you put into your body.

    This whole theme goes into our medical system that we have set up in America. More of the same, terrible lies to turn big corporate profits at the expense of peopleís lives. I wonít get into it because it would turn into a 25-page paper but I do hope PR teaches the guys about the medical system and its shortcomings just as they are teaching about food and healthy, lifelong habits moving forward.

    In summary, this week was a great week as far as workouts and gains. I realized I need a full 8 hours on this intense workout program to let my body recover and build muscle.

  11. #11
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    Week 5

    This week in terms of progress can be summed up as massive gains and progress in the first part of the weeks and decline in the 2nd part of the week.

    I hit 196 on Thursday morning Then I noticed a 1.5 lb decline overnight from Thursday to Friday and another 1.5lb decline from Friday to Saturday. Of course being very analytical I’m looking into what has changed if anything. One reasoning is I think it could be my body catching up. Another consideration is perhaps the fat intake that I took on Thursday and Friday. My Thursday was a typical eating day and I hit all my macros but I did swap out some grass fed butter for coconut oil on Thursday and Friday. The other thing in regards to fat is that I usually take half a serving size of essential fatty acid capsules per day. I’ve been doing this since before the transformation. Thursday and Friday I doubled the dosage, which is still only the recommended on the bottle. I am wondering if the uptake in fatty acids didn’t have an effect.

    The other change I’ve made is that instead of rice cakes with organic honey as a snack I’ve switch that to granny smith apple and instead of canned salmon for lunch I have a precooked 6-ounce chicken breast.

    Either way that’s why we look week to week and not day to day but it is curious to me why there was such a large drop two days in a row with all other factors consistent.

    Friday night my buddies and I went out around the town. Nothing crazy but went to a few bars and, of course, I had water the entire night but I did stay out till about 1am then woke up at 8 am so it threw my body off most of Saturday. I worked out Saturday morning after eating my breakfast oats. Because I was working out I wanted to get my pre-workout shake in so I basically had my 800 calories of oats and blueberry smoothie then loaded a double protein shake on top of it. Never again. Felt damn groggy and loaded down during the leg day workout out. Motivation was zapped but I pushed through it.

    I went out of town Saturday night to again visit family and friends. It was about a 3-hour drive one way. There on Saturday and back on Sunday. A chiropractic friend of mine, the doc that I interned under was over at my parent’s farm hunting this weekend and aside from seeing him, I was looking forward to getting adjusted by him. He taught me everything I know about the treatment and care extremity conditions. He’s one of the best in the profession so I thought it was a perfect time to get adjusted and have my body tuned-up. It could really use it. My hip is feeling a lot better with a twinge here and there if I don’t stretch it. I got my shoulder worked on and it feels great Exactly what it needed. I could tell it isn’t quite sitting right in the joint so I was eager to get it adjusted and man did it help. I was also able to talk nutrition with him and reminded me to be taking mg and calcium. I was but not enough and his advice made sense. As you take as much protein a day as I am it is extremely hard on your kidneys. Of course the massive amount of water helps that but what happens is that the kidneys still have to deal with all the acid with is byproduct of protein digestion. In order to counter act the dietary acid the body uses calcium as the buffer. Of course the most calcium in your body is in bones so your body has no problem stealing calcium from the bones and hence you have a problem. Bottom line, if you’re eating a lot of protein supplement on the higher end of magnesium and calcium.

    I do feel like I’m getting larger and quite a bit stronger. When I started my transformation my goal was to bust through a dry (morning weigh-in) 200 pounds. I thought to myself “I’ve never been 200lbs before in my life and for 6 footers as myself, 200 pounds and under 10% body fat is what separates the men from the boys.” One of my patients is very jacked and is my age and height and he looks like a damn beast. He weighs in at 207. I look at him and envision how damn big I’m going to look at the end of this.

    I’ve had people comment on how big I’m looking and getting. It feels great to get those compliments. In my interview with the guys I told them how I always feel like I’m so close to everything but never push through to meet maximum potential. It terms of my body building its clear that was the case. I was at 185 pounds and 10% body fat. That’s a solid number and I was looking fit at that weight. But now almost half way through the transformation I can see how that wasn’t even close to good enough. I’m capable of so much more. I’m able to look like the guys that look absolutely jacked. It’s possible for me, it is me, and it feels damn good.

    I don’t feel I necessarily look any more cut but I do look and feel overall bigger. My clothes are starting to not fit. They are tight as hell and I brought a spare shirt and spare set of pants to work just in case I happen to rip one of them.

    I can feel my body fat go up ever so slightly. Its expected if you want to gain muscle. I think I’m doing a good job of staying right around the 10% mark while eating 3800+ calories a day.

    I do notice that I am much more absent minded since starting the transformation. I forget names, things, and find myself doing stupid shit like grabbing a hot pan or putting the frozen blueberries back the cupboard instead of the freezer. One day I forgot to put my gym shorts in my gym bag. I didn’t realize it until I got the gym. I said fuck it and worked out in my underwear that day. One dude at the gym made a comment on my biker shorts so I went with it.

    I think it’s a combination of things: Having a ton of thoughts run through my mind about the program and what’s going to occur and what changes will happen, not having meditated since starting the transformation, and eating a high protein with low fat diet.

  12. #12
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    Week 6

    This is the half way point and I feel it has flown by. This have been an awesome journey thus far. I’m excited to complete the 2nd half of the transformation and get my body into great shape.

    I had a conversation with Ian and I feel a lot better after talking on the phone. My main reason for requesting the phone call was so I could get a clear vision in my head of my body at the end of the 12 weeks. I felt great after the conversation and am now able to get a mental picture of what I want to look like at the end of this transformation.

    One of the main concerns was my lack of definition in my muscles. I am getting large but the muscles aren’t as defined as they should be for having around 10-11 percent body fat. I believe that had reader has to be off. I feel that at 10 percent body fat I should have abs showing. I did some research and am still digging into finding a dunk tank or other resource around to get an accurate reading on my body fat. I really believe that will enable us to make the right move these second 6 weeks.

    My thoughts moving forward are that I’m going to continue with the 20x body weight of food intake for this week instead of dropping to the 18x. I do believe that the 18x would be easier on my system and I believe I would still be able to gain muscle but I also believe that I am going to have to go on a cutting plan to get my body fat down. So there is really a cross road of two options. One is I could either drop to the 18x and hope to gain muscle while losing a percent or two of body fat. The second is continue to eat and gain and as long as I’m not gaining any fat, get up to 200 in 3-4 weeks, maybe less, than cut. I believe that the going all out and cutting all out is the way to really achieve the greatest results provided I don’t gain too much more body fat.

    I can say that my stomach feels the biggest it’s been. I can notice my abs coming in and feel them. I can’t tell you why they are developing slowly but I do feel they are taking longer. Part of the reason is because I was doing the seated barbell twists vs the standing twists. I did the standing twists today and not only was I loving it because it’s infinity better on the spine when comparted to the seated barbell twists, I actually felt it in my obliques. When I was doing the seated barbell twists I felt like it never did anything. I can tell after doing these today my obliques were targeted. With this change I do believe my abs will be making gains quickly.

    The other change that I’m confident is going to help with the no starchy carbs after 4pm. I was eating rice at night with my dinner. That makes a difference. The other change with the diet was the white rice I was consuming. I use white rice because of the arsenic levels in brown rice. In the long terms I will eat white rice but for this transformations and for the remainder 6 weeks I have shifted to brown rice. I know brown rice does have a much lower glycemic index than white rice but the glycemic load which can sometimes be considered a better indicator of how foods truly affect insulin levels is actually not that big of a difference between brown and white rice. The other factor is that I’m rarely eating rice alone. The other foods slow down digestion as well in the system. The glycemic index is based on foods when eaten by themselves. That rarely ever happens. Most foods are eaten with another food and more specially a different macro which slows down digestions when you mix all the macros together. So in the long term I will switch back to white rice but for now I’m pulling out all the stops an changing to brown for the last 6 weeks.

    The start of this week was tough because I had some emotional issues and inner game stuff going on. It is crazy how true the mind/body connection is. I know this but in trying situations like these it really reminds you how the mind and body are one. For a couple days I lost my appetite and was literally forcing almost all food down. I got it all in but it was more challenging than it needed to be. I feel really good after some advice from others in the community and re focusing my aim. Ians advice really helped when he said that the reason I felt like this was because I was coming from a lack mentality vs and abundance mindset. I must have heard that advice a hundred times if not a thousand from numerous different people but for some reason when he said that on the phone it clicked. Maybe it was because I was going through pain or maybe because it was the way he said it but it clicked. I’m not sure why but it did. So I’ve taken his advice and listened to the tony robbins cd before I meditate and it gets you focused on what you are thankful for and how you are loved. I can now see how it works.

    I feel really good about my progress thus far. I was actually getting a little frustrated because I wasn’t sure where I should be and thought I was lacking behind. I see now that my path may be a little different because I will probably have to cut the last couple of weeks but now I am clear on that and have that vision in my head.

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    Week 7

    Since the change in the diet this week I have noticed that I don’t have the ‘full’ feeling that I had. To recap the changes I made are:

    •Brown rice instead of white


    •No rice after 4 pm


    •Picked up intensity of cardio. I keep my heart rate at 150 for the cardio.


    We had talked about dropping my calorie intake to 18x instead of 20x. I am glad I kept it at 20x. I felt that if I would have dropped the calories it wouldn’t have been enough to continue growing. The changes I feel are that I’m more solid and my muscle and body this week seem more of a compact dense and lean. I don’t know if its visibly noticeable yet but I can feel it.

    I’m not sure if it’s possible to gain muscle while losing fat but I do feel I’ve lost some fat this week or at least I feel lighter.

    My sleep has been interesting lately. I’ve notice that I’m requiring much less sleep. In the past I would always require 8 hours of sleep and it was always my alarm that would wake me out of bed. 3 nights this week I’ve woken up on my own after 6 hours of sleep. I’m not sure what caused this but I can tell you that I’m waking up and not feeling like I need to go back to sleep. It’s a great feeling. I’ve noticed more energy as well throughout the day.

    My headaches are about 1x week. I did have a weird flare up on Friday. I noticed Thursday night /Friday morning I had slept for 7.5 hours and it was my alarm that woke me up that day. I felt pretty good Friday morning but when I was doing abs at the gym I felt terrible. Extreme fatigue and lethargic. It was a damn struggle to push through abs as all my body really wanted to do was lay down. I feel this had something to do with digestion. I was extremely bloated. I know if my digestion system is off it affects my whole body and even causes headaches. I’m thinking what may have happened is that my schedule was pushed back a little due to a meeting so I ate my rice then threw in a double protein shake on top of it within 15 minutes. The other possibility is that I ate some bad chicken. It took a couple hour to subside and afterward I felt great.

    I have noticed that I do feel bloated and have some terrible gas around noon – afternoon time. I’m not quite sure what is causing this. My thoughts are it could potentially be the large amount of oats I eat for breakfast (unlikely as I’ve been eating the same breakfast for 7 weeks and it seems this problem just started). It could be the granny smith apple that I incorporated in my diet a week or 2 ago. Or it could be the brown rice. My bet is its either the apple or brown rice. It could be the bran on the outside of the brown rice and that my digestive system doesn’t like it. Brown rice is harder to digest and I have had digestive problems in the past so this could be the issue. I may switch back to white for a day or 2 as an experiment just to see if it’s the brown rice keeping all the other variables constant.

    I have noticed that when I separate my macros I do much better. If I load carbs, fats, and protein all in one meal I feel like I have oil running through my body for a while. When I separate them and eat then even if for only an hour apart I don’t notice the drop in energy and mood. So I’ve really tried to separate them out which is forcing me to literally eat almost every hour or 2 at the maximum which I am thankful I have the ability to do so as I can easily grab a couple bites in my office between patients. It’s funny in that my employee comments how it’s a rarity to see me not with food in my mouth.

    Feeling better after that 2 hour low point on Friday, my buddy had asked if I wanted to go to open mat jujitsu practice. Since I hadn’t gotten my cardio in yet I decided that would be an awesome cardio workout and also a fun change of pace. The cardio workout was an understatement. I got 6 different 5 minute rolls in with teammates in addition to the warmups. Wearing a Gi which is the equivalent to a heavy cotton coat you really sweat and its constant movement. I haven’t sweat that much in a long time. There’s no bigger testosterone boost than being in a grappling match against somebody who is trying to choke you. It felt good on the mat to get a shit load of compliments from the guys. The guys all commented how strong and in shape I was. This is after not having grappled in 10 months! Even my buddy commented how much stronger I was since last time we grappled. I was throwing guys around who were 30, 40, 50+ lbs larger than I was. It’s a good feeling to know that the gym work is paying off in terms of strength as well looks.
    I’m curious to see where we go from this week. I didn’t seem to have gained any weight on the scale since last week. I updated my nutrition plan in the spreadsheet so you can take a look. I calculated it at 195 lbs so I’m eating 390g protein, 390g carbs, and 86g fat. I found a BodPod to measure body fat. From the research it's as effective as a dunk tank with a 1 - 2.7 error range. I’m lining up an appointment this week to get tested.

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    Week 8

    Week 8 in the books and I’m entering beast mode. Feels fucking awesome when you rep 100 lb dumbbells and the only reason you’re not at 110 lb dumbbells is because 100 is as high as the gym has.

    This transformation has really changed my perspective on how I lift and the work it takes to make change. And looking back it’s not that hard. Yes, its challenging but truthfully it’s pretty easy so why doesn’t everybody do it? I think the answer is because it’s easy not to as well. For example, today was an off day with my schedule being Sunday so my workout was pushed back to evening. I got home before my workout and was EXHUASTED from the day and lack of sleep the night before. I sat in the chair and didn’t feel like moving. But I got my ass up and got my mental state ready and went and killed my ab workout. Gains are mental.

    I’ve taken the mindset of really pushing through and discomfort. I listened to a short clip of an awesome podcast on the Art of Manliness about the ‘mental wall’. It’s the trick our mind plays on us into getting us to not do one more rep or stop short when our bodies are capable of so much more. I get into focus mode in the gym and when I feel pain and fatigue - I fucking embrace it. I’m changing my perspective to “I love the pain. Bring me more pain.” I get into the state of centeredness and focus solely on the discomfort and embrace it. Love the pain.

    I’m getting some awesome comments from friends. I went out Friday night and ran into some friends I haven’t seen in a while and they are complimenting me how good I look. I feel I’ve always been in good shape but now I can tell it’s on a completely different level. It’s the start of the level that turns heads. I posted a facebook video of me shooting a gun and one of the comments on there from a buddy I haven’t seen in a while was “look at those arms though”. I thought it was hilarious and damn it feels good to get comments like that from friends and family.

    The Tony Robbins daily focus is going well. I can definitely feel a shift immediately after you do it. I missed one day this week and because I don’t have those patterns burned into my mind yet I did notice that day slightly off. It is defiantly like a workout for the mind. That coupled with morning meditation has really helped.

    I did the BodPod this week. It’s a body fat measurement device similar to underwater testing only it uses air so you don’t get wet. It almost as accurate as the underwater testing. The error rate is 1-2% so its relatively accurate. I knew my handheld was low because my abs aren’t as defined as a person with 10-11% body fat should be. Going into the test I was expecting my actual body fat to be at 14-15%. It came back at 17.3%. It was definitely higher than I expected. This was a little disappointing but I didn’t dwell on it too much because that’s how weightlifting and bodybuilding works. You are either in weight gain mode or cutting mode. Its extremely difficulty to gain muscle and cut fat at the same time. I’m in gain mode so I’m ok with it but I certainly don’t want to gain any more fat. I have my sights set on 200+ lbs before I cut weight to get my abs. I’m not certain on how fast you can cut fat percentage as I’ve never had to do it before but I’m thinking if I can go two more weeks of gaining and then 2 weeks of cutting and use the in-between 2 weeks to cut as well that would leave 4 weeks of cutting before kickoff. I’m hoping I can cut at least a percentage per week while maintaining muscle taking me too an actual 12 percent bodyfat. I know 10 percent is the ideal number but I’m confident that If I got down to 12 percent I would look pretty ripped and cut. The biggest thing for me is maintaining the muscle mass I’ve gained. I’m loving where my body size is and I want to maintain that size when I start cutting.

    I’ve noticed that I have a lot of energy at times. I always feel like doing active things. For example, on Friday I hung out with a girl and we were deciding between jet skiing and lazer tag. I had the biggest desire for an adrenaline rush and something active like jet skiing. We ended up doing lazer tag because of the weather but I notice myself wanting to do more active things. Lazer tag was fun as hell though. I felt like I was in a video game. It was a cardio workout in itself for me. I was squatting up and down and crouching almost the entire time. My legs felt strong as hell. After 2 10 minute rounds I was sweating come out of the arena.

    A big thing for me has been the no alcohol. I have done a 2 month no drinking stint before but I really feel good about this one. I feel my mind is clearer and I find myself getting into conversations with strangers much more easily. When you don’t have to alter your mind/state with alcohol to talk to people you find it easy to talk to people anywhere, at any time of the day. I’ve gotten in conversations with strangers at the gym, mall, grocery store, etc. It’s awesome.

    A big lesson I’m noticing about this program is anything is possible if you MAKE THE DECISION to change and stick to it. The challenge is so many people don’t decide. Decision sounds like the work incision. Incision means to cut in. Decision means to cut off. Decision - cutting yourself off from any other possibility than the one you made. All other possibilities are simply not options. Just Decide.

  15. #15
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    Introduction

    Hey Guys! My name is Edward. I am a soon to be 34 year old from Pittsburgh, Pennsylvania in the US. I have a little bit of experience with fitness from working out in the past but up until now it has been about 12 years since I've been in the gym working with weights. As far as nutrition, my experience would probably consist of knowing what the word means and that there are "nutrition facts" listed on most food products, although I have never paid them any attention and don't know what to look for on there.

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    Week 1

    Let me start by introducing myself. My name is Edward, Iím a 33-year-old entrepreneur currently living in Pittsburgh, Pennsylvania. A week ago I started a 12-week diet, exercise, and supplement program from Sports Food Nutrition because I found my health and fitness condition to be getting out of control and felt it was time to take steps to correct it. I have decided to write a weekly blog to talk about my experiences for the week and what results I have seen.

    After one week I am already seeing and feeling big changes in my body. At the start I weighed 221.4 pounds and had body fat of 30.3%. Now I am at 215.6 pounds with a body fat of 28.6% which equates to a loss of 5.8 pounds, a 1.7% reduction in body fat, and a net loss of 5.271 pounds of pure body fat. My pants arenít fitting me all that well anymore and my shirts arenít tight around my belly either. I will end up having to replace my entire wardrobe it seems but I will wait until the end of this program. That will be a good way to reward myself for the hard work so I will use it as additional motivation to help keep me focused. The muscles in my arms, legs, back, and stomach donít seem to have gotten much bigger yet but they definitely feel like they are getting denser and stronger.

    This fitness program has been very intense and has shown me that my body is capable of more than I originally believed. I am pushing it right up to the limit so there have been some days where Iíve been pretty sore. I am taking Protein Powder, Creatine, Tribulus, Green Tea Extract, L-Glutamine, L-Carnitine, a pre-workout, a post-workout BCAA, and a daily multi-vitamin. I feel that the combination of supplements has done a good job of minimizing the pain and increasing my endurance which is allowing me to workout harder and longer. I have learned that cardio is very important because it burns calories but building muscle is equally, if not more, important because muscle is capable of burning calories 24 hours a day. At the end of my workouts I am tired but I feel good at the same time because I have made it through another day and know that the results Iím looking for will only follow action.

    The hardest part so far has definitely been the diet. I have taken some supplements before, I have dedicated time to going to the gym before, but I have never been on a diet where I had to count calories and track where those calories are coming from before. I am adhering to a 2,000 calorie diet and making sure that 50% comes directly from protein, 35% from carbohydrates, and 15% from fat. Trying to get that mix takes preparation so I am following a daily meal plan that hits it in order to not deviate. The plus side is Iím able to prepare meals for days at a time which means most days Iím not having to spend time cooking; only reheating meals Iíve already cooked. I can use that extra time in the gym. Iíve never been a fan of vegetables so introducing them into my daily meals was the thing that coming into this I knew would be the most trying on me mentally. I canít say that Iím enjoying them but I do find that I am at least getting used to them and mixing them in with brown rice or meat has helped a lot. I have started looking at the foods I used to eat in a whole new way. I canít believe that Iíve never paid any attention to what I was putting into my body. Pizza was a staple food for me before this so I miss it but when I find myself wanting a slice I just think about the fact that it contributed to the shape I was in a week ago and how it would impact the results Iím seeing.

    Friends and other people in my day to day life have started noticing a difference and asking if Iíve been going to the gym or lost weight. I didnít tell most of them what I was doing when I started this but they are definitely able to see the change that is happening. Iím not doing this to get compliments. Iím doing it to feel better about myself and improve my health so that I can live longer and enjoy life more fully. Although, the compliments are always nice too. The physical activities I do on a normal basis seem to be getting easier for me, even going up and down the stairs feels like it takes less energy.

    I am definitely surprised at my results so far and excited about the results to come over the rest of this program. Each day as I record my weight and body fat it becomes more evident that I am on the right track. Looking in the mirror I can already see a different man standing there. I look forward to the seeing the end result because I can already tell itís only going to get better from here.

  17. #17
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    Week 2

    It is now the end of the 2nd week in my 12-week diet, exercise, and supplement program from Sports Food Nutrition. In the first week I lost 5.8 pounds and 1.7% body fat. Week 2 wasnít quite as dramatic as week 1 but the results were still really good. I started the week at 215.6 pounds with 28.6% body fat and I ended the week at 210.7 pounds with 28.4% body fat. So for week 2 I lost 4.9 pounds and 0.2% body fat bringing my two week total to a loss of 10.7 pounds and 1.9% body fat. Even though I lost almost as much weight in the second week as I did in the first it seems as if my body fat % was relatively flat. I am not sure exactly why that is as of this moment but I will be checking into it and hopefully will be able to report on it in next weekís blog.

    My clothes are continuing to fit looser than they used to. Not as much this week as last Iím sure thatís because of muscle mass building though. I can feel abs under the layer of fat I still have around my stomach, Iíve never had abs before so I am very much looking forward to getting the rest of this stomach fat off so I can see them. Iíve noticed that my chest seems to be getting wider. It looks like fat when Iím not flexing them but when I am flexing there is very little fat left there. At the rate it is going that should be gone in the next week or two. The muscles in my arms, legs, back, chest, and stomach seem to have gotten slightly bigger this week, especially those ab muscles even though they are still hiding for now, and again they are getting denser and stronger.

    My workout schedule calls for 40 minutes of cardio per day. I started out doing 20 minutes before my workout and 20 minutes after. In the beginning I felt like I was going to die before the 20 minutes was up. But after the first week when the time got close to running out I still wanted to keep going so I started adding a couple of minutes. Now I have increased to 60 minutes of cardio per day. I never used to enjoy cardio, in fact I hardly ever did it because I found it boring. The further I get into this program the more I find myself enjoying it.

    Coming into the second week I was doing my workouts late at night because that worked easier with my schedule. I started finding myself extremely tired during the day and was even starting to take naps which is something I almost never do. I was also having trouble going to sleep at night even though I was exhausted from the workout. I have discovered that if I work out earlier in the day it gives me energy to help get through the day and falling asleep at night is much easier. I am currently working to straighten my sleep cycle back out now that I have figured this out.

    I am still taking Protein Powder, Creatine, Tribulus, Green Tea Extract, L-Glutamine, L-Carnitine, a pre-workout, a post-workout BCAA, and a daily multi-vitamin. I will continue to take these supplements as I firmly believe they are minimizing my recovery time between sets and soreness from working out while maximizing my stamina, endurance, and ultimately my results. Most of my supplements are from Sports Food Nutrition. Iíve used other supplements before but these seem to be much better quality. If youíve never tried their stuff before I would definitely recommend checking them out.

    Normally I travel a week or so out of every month but I have decided to limit that as much as possible during this 12-week process. This week I ended up having to go out of town for 2 days though. The gym I belong to is nationwide but the closest location was over 30 minutesí drive from my hotel so I purchased a day pass from the gym right down the street. Luckily one day of the trip was ab day and my hotel had treadmills so I was able to do my cardio and workout at the hotel that day. I had already prepared my meals for the week so I put meals for the entire trip in a cooler and took that with me. The hotel was very accommodating and didnít even ask any questions when I told them I needed a second refrigerator in my room.

    Last week I mentioned that Iíve never been a fan of vegetables and that coming into this program and that introducing them into my daily meals was the thing I knew would be the most trying on me mentally. While Iím not to a point where Iíd say that I just love vegetable I will say that I have found ďmentallyĒ to be the keyword in that statement and after 2 weeks it isnít bothering me to eat them at all. I do feel like I should be eating more than I am though so tomorrow I am on a mission to purchase a Nutri Bullet or some other type of blender so that I can make vegetable drinks once or twice a day. Iím hoping that increasing my vegetable intake and decreasing the amount of brown rice Iíve been eating will help me to see a better body fat % loss in week 3. I didnít have as many cravings for unhealthy foods in week 2 as I did in week 1.

  18. #18
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    Week 3

    It is now the end of the 3rd week in my 12-week diet, exercise, and supplement program from Sports Food Nutrition. A quarter of the way through already! It feels like I just started this week. In the first two weeks combined I lost a total of 10.7 pounds and 1.9% body fat. I started week 3 at 210.7 pounds with 28.4% body fat and ended it at 207.2 pounds with 28.3% body fat. So for week 3 I lost 3.5 pounds and 0.1% body fat bringing my 3 week total to a loss of 14.2 pounds and 2.0% body fat.

    Last week my body fat % was relatively flat and I promised to report on that this week. I believe my body fat monitor was malfunctioning. This week I was experiencing some additional issues with my body fat monitor not wanting to come on at all so I had to get a new one. I believe the new one is more accurate and that the old one had me a little under accurate. That being said, I believe to have lost an additional 0.5% or so of body fat over what I am reporting but have no way to know for sure. During a process like this you shouldnít change equipment, and I wouldnít have if it were not 100% necessary. So, I will continue on and push harder to make up for this extra 0.5% of body fat I have acquired.

    Iíve been working my abs twice a week up till now and the workout has been the same the entire time. The first time I did this ab workout, which was day 3, it took me about 2 and a half hours. Today was the 2nd ab day of the week, it is now day 21, and it is only taking me about 45 minutes to complete the same workout! For the next 2 weeks I will only work my abs once a week in order to add a day of yoga to make sure everything is well stretched and reduce my risk of injury. But, I will be doing a much harder workout even than what I have done up to this point so I expect the results to keep coming. I still have a pesky layer of fat over my abs but they are quickly becoming stronger and more defined under there.

    I have continued my 60 minutes of cardio per day. Iíve noticed that getting my heart rate up is taking more and more. I am constantly having to go faster or use more of an incline to get to a good heart rate so I can burn some fat. I am also having less resistance from my body when I do push it to get my heart rate up. In the beginning when my heart rate crossed 115 I would get a pain in my chest. That number has gradually increased and now I donít even get that pain when my heart rate gets into the mid-150s. Looking back on that information I was honestly at great risk of having a heart attack before too long. I feel like I am adding years to my life every day when I walk through the gym doors and step on the treadmill.

    My feet were really starting to hurt from being on the treadmill so long though and I was getting shin splints. When that all started I just assumed it was because I was out of shape and it would go away but it persisted. So, I went and got a new pair of running shoes. After using those for 2 days it was only getting worse, they werenít giving me the support I needed in the places I needed it. I returned those and went to the New Balance store because there were really good reviews about how knowledgeable the staff there was. They had a machine that was able to show where I needed support and how much and were able to match me with shoes and a set of inserts that seem to be working much better for me.

    I have been able to get into the gym at a reasonable time every day this week instead of working out late at night. I donít seem to be getting as tired during the day or having as much trouble getting to sleep at night when I go to bed. I am, however, now having trouble waking up in the morning. I have an appointment to go talk with a sleep doctor tomorrow so hopefully he can give me some advice that will help. If not, I will just deal with it for the remaining 9 weeks because the results are definitely worth having a little trouble with my sleep cycle.

    Earlier this week I went out in search of a blender to make vegetable drinks with. I purchased a Nutri Bullet, which is exactly what I thought I would end up with, because it has great reviews and was also reasonably priced. Iíve been trying to find a recipe that I really like but havenít found the right one just yet. My goal is to find a go to recipe by the end of next week.

    I didnít have any real cravings for unhealthy food again this week. The only thought I had was, when I was running low on prepped food and headed home from the grocery store to cook, how much quicker it would be to swing through and get some fast food. But I still would have to cook anyway so in the end it wouldnít save me any time, it would in fact take extra time. Plus, it would jeopardize what I have been working so hard for so it didnít even tempt me, it was merely a passing thought.

  19. #19
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    Week 4

    It is now the end of the 4th week in my 12-week diet, exercise, and supplement program from Sports Food Nutrition. Now a third of the way through and the results have been incredible. In the first three weeks combined I lost a total of 14.2 pounds and 2.0% body fat. I started week 4 at 207.2 pounds with 28.3% body fat and ended it at 204.3 pounds with 27.9% body fat. So for week 4 I lost 2.9 pounds and 0.4% body fat bringing my 4 week total to a loss of 17.1 pounds and 2.4% body fat.

    This week I started replacing one of my ab days with Yoga. The ab days are pretty strenuous and I was thinking this change would actually insert a kind of break in my week. Man was I wrong! I have never done Yoga before in my life and must say; I have a whole new appreciation for it. I thought I was going to die by the time I was a quarter of the way through. I have done stretching before and anticipated Yoga just being an extreme form of that but it is extremely difficult. The day after Yoga I could tell that it had done my body a lot of good and everything was much less tense. Iím hoping that, like the ab workouts, it gets a little easier every time and eventually becomes the break in my week I thought it was going to be. I know the benefits are tremendous so I will endure through it like I said I was going to last week.

    The New Balance shoes and inserts took a couple of days to break in. But I am happy to report that they have effectively eliminated 90% of the foot pain I was experiencing. They have also, paired with stretching the proper muscles through Yoga, eliminated the shin splints and I havenít had to deal with that in days now. Some people get bored easily on a treadmill but I am still enjoying it more and more. As I am able to go faster and increase the incline I find it extremely rewarding. Itís like getting a new high score on your favorite video game to me. I have heard of people who experience what is known as a ďrunnerís highĒ when they run for long periods. I believe I am experiencing something similar to this although probably not at quite as intense of a level. I did a little research on it this week and studies show that it is the body releasing endorphins to help you push yourself that causes a euphoric feeling and I am getting a mild euphoric feeling near the end of 60 continuous minutes on the treadmill.

    I went to a sleep doctor earlier this week hoping he could help me with the sleep issues Iíve been having. When I explained to him what was going on he said that the diet and exercise program is causing big changes in my body that included more than just losing weight and gaining muscle. After years of eating unhealthy foods and not exercising my body is basically full of toxins and needs more sleep while it is cleaning everything out. He advised me to continue doing what I am doing and said the problems will resolve themselves as this happens. The last few days seem to have gotten much better so I believe he was correct and that within the next week or so I will be on a more stable schedule.

    The Nutri Bullet has helped me with increasing my vegetable intake quite a bit this week. I havenít found a recipe yet that I absolutely love but have found that adding a little of my protein powder helps with the flavor a lot.

    I watched a documentary called ďHungry for ChangeĒ that was very eye-opening as to what I have been doing to my body my entire life. I had no idea that sugar was so bad for me or how my body went about processing it. When you consume sugar your body releases insulin from the pancreas to absorb it because it can be toxic. The insulin then turns most of the sugar, or glucose, into fat and stores it in your body for later. But we consume so much sugar, the average American consumes over 150 pounds per year, that we have a constant surplus and later never actually comes so it just stays there. Sugar also causes the brain to release beta endorphins with is an opiate and that causes our bodies to become addicted to it. The food companies are using it to get us addicted to everything! Processed milk can have almost as much sugar as soda. When we eat bread our body breaks it down into glucose, this includes what they call ďwhole grainĒ bread too which is not actually made from whole grains. Foods that are advertised as ďfat freeĒ may not contain fat but once consumed are effectively turned into fat anyway. Food companies are marketing so much food to us as being healthy when it is in fact quite the opposite and nobody is stopping them. I, for one, will be much more selective about what I eat from this point forward, even after this program is over.

    This weekend a friend of mine had a get-together at his house and I attended. This was the first social event I have been to since starting this program. The diet Iím on does not allow me to have any alcohol so I have avoided putting myself in social settings where the majority of the people would be drinking. Iím not an alcoholic or anything but it was odd to not have a couple of drinks with everyone like I would have in the past. I also brought my own food because they were eating chips and various other processed foods. I expected it to be at least a little tempting for me to have a drink or eat some of the food but it wasnít at all.

  20. #20
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    Week 5

    It is now the end of the 5th week in my 12-week diet, exercise, and supplement program from Sports Food Nutrition. Almost half way through now! In the first four weeks combined I lost a total of 17.1 pounds and 2.4 % body fat. I started week 5 at 204.3 pounds with 27.9 % body fat and ended it at 200.7 pounds with 27.3 % body fat. So for week 5 I lost 3.6 pounds and 0.6 % body fat bringing my 5 week total to a loss of 20.7 pounds and 3.0 % body fat. I was really pushing to get under 200 pounds by the end of this week but just missed it. I am now at the lowest weight I have been at in over 5 years! My goal for this next week will be to lose at least 5.7 pounds and at least 1.3 % body fat. That will put me at 195 pounds which was the weight I was at the last time I was actually in shape over 10 years ago. This is the first time I have ever monitored my body fat percentage so I donít have a frame of reference to compare to but at that rate I would cut my body fat percentage in half over this 12-week program and put me at a level that is considered fit.

    I am starting to see a little bit of definition in my abs. It is not a lot yet but I will take it. My stomach a week ago was smooth and rounded but now when I look in the mirror I see a vertical line going down each side of my ab area. This is very exciting to me because the majority of my fat has always been in my stomach and I have never had a six pack or anything like that before. I think that having abs is the thing I am most looking forward to out of the physical aspect of this program. Pecks are a close second to that because I have never had them either.

    Last week ended with a very intense leg day. I was really sore after that and it lasted most of this week. That was definitely the hardest day of the exercise portion of this program so far for me. I enjoyed it considerably more than the Yoga but just not the after affects. Yoga day this week was slightly better than the last one but I still have a long way to go on my flexibility. This coming week I will not be doing Yoga but will have a stretch day tomorrow instead. Today I worked my biceps and back and I am already feeling a little stiff in the back so I will take full advantage of tomorrow being a stretch day and add a trip to the chiropractor just for good measure. I may go and get a massage as well because, well, I deserve it and anything I can do to help prevent any injuries is worth doing.

    I have reduced the intensity of my cardio slightly over the last couple of days. That has actually been tough for me because I was really enjoying pushing myself that way but it may have been having a counterproductive impact. I am thinking that I was starting to get too intense with it and burning more calories than I needed to which was resulting in some of my protein intake being burned off instead of going to create more muscle mass. I also made a small adjustment to my diet this week making sure to not eat starchy carbs like brown rice or sweet potatoes late in the day because they take longer to burn than the carbs you get from vegetables and if you eat them late in the day they can end up turning into fat. After making those 2 changes I have started to see my body fat percentage dropping a little faster so I am hopeful for that to facilitate an even greater body fat percentage drop for the coming weeks.

    I have noticed a slight improvement in the sleep issues I was having again this week. I am allowing myself a little extra time for sleep because I know that sleep is important to this process. When my alarm goes off to get up it isnít as difficult to get out of bed, and stay out of bed once I do, as it has been over the last few weeks. Hopefully my body is almost used to the new way of life and wonít slip back into giving me problems with that.

    This week I had a good increase again with my vegetable intake and that helped me with cutting out a serving of starchy carbs later in the day. Iím having 2 smoothies a day now and may go up to 3 over the next week. I was just using broccoli and baby spinach but stated adding a half of a banana to them and that helps it to not taste like fresh cut grass. The texture of the smoothies took a little time to get used to, I have been way too picky of an eater for way too long, but now itís just something I drink and it doesnít bother me at all.

    I have noticed an increase in my drive and ambition since starting this program. Seeing success in my fitness is making me look at other areas in my life to see what else needs improvement. One area in particular that I have decided to work on is business. I love being an entrepreneur but feel like I could be much better at it. So, I have decided that once this 12-week program is up I will take a break to seek out mentors who can help me become the best entrepreneur I can be.

  21. #21
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    Week 6

    It is now the end of the 6th week in my 12-week diet, exercise, and supplement program from Sports Food Nutrition. Finally made it to the half way point and I am excited at the results I have seen overall. In the first five weeks combined I lost a total of 20.7 pounds and 3.0 % body fat. I started week 6 at 200.7 pounds with 27.3 % body fat and ended it at 199.5 pounds with 26.9 % body fat. So for week 6 I lost 1.2 pounds and 0.4 % body fat bringing my 6 week total to a loss of 21.9 pounds and 3.4 % body fat.

    I didnít quite make it to my goal of 195 pounds and 26.0 % body fat this week despite pushing myself very hard. I know that in anything you do there are always some days or weeks that are better than others but I feel like I should have seen better results on the scale for this week. I will say that even though my numbers donít show it I can see a good difference in the mirror from last week to now. I see my sides being in more of a straight line with less fat going into my waist. I see a little more definition in my abs. I see more muscle in my arms and shoulders. I still feel like I am on track.

    I had a minor oral surgery this week and had to take some antibiotics because of that. Looking back at my daily weight measurements I had gained weight the day after I started them so I did some research. What I found was that antibiotics are not only able to prevent infections from occurring but they can also kill some of the bacteria in your intestines that are naturally there and actually good for you and necessary. Some of those bacteria aid in digestion, break down fat, and regulate hormones that are responsible for weight gain. Antibiotics can also cause your body to retain more water weight and I did notice the water % on my meter being a little higher than it has been. I do not understand why antibiotics are not made differently so as to not have some of the side effects I saw in my research.

    To counteract the antibiotic impact, I started a round of probiotics today that should replace the good bacteria that were killed off. I also purchased some Chia Seeds that I will start putting in my smoothies starting tomorrow because they are good for your digestive system. They can absorb 10 times their weight in water so that should help me lose this added water weight. They are also high in fiber which helps balance your insulin levels. Chia seeds provide you with an energy level and metabolism boost also among many other known benefits.

    My sleep issues have resolved themselves finally. I am actually getting to sleep pretty quickly when I go to bed and when I wake up in the morning I am feeling well rested and energetic. I have noticed that I seem to have more energy throughout the day than before also and I havenít been taking, or even wanting to take, naps for over a week. I feel like my ability to focus has also been increasing lately and Iím more productive because of it.

    While at the gym this week I found myself shocked at the weights I was having to use to hit failure on the different exercises. It has been steadily climbing over the last 6 weeks but it has finally gotten to a point where I realize that every exercise is taking considerably more weight than when I started. I set up a machine, or put weights on a barbell, or grab a set of dumbbells and almost question my decision because it seems like maybe that is going to be too much. I can remember seeing other people use certain dumbbells or put a certain amount of weight on a barbell and being quietly impressed and now Iím seeing myself use that same amount of weight or, in many circumstances, even more. I am almost to a point where I feel like I should have someone spotting me when I am doing bench presses.

    In week 3 I mentioned that my ab workout on day 3 took me about 2 and a half hours to complete and on day 21 the same workout took me only 45 minutes. This week, on day 41, I did the same ab workout and this time completed it in approximately 20 minutes. The video of the ab workout is about 15 minutes long and I believe that in the next week I will be able to do the video without having to pause it at all!

    Earlier this week I took a couple of business associates to a baseball game. I had emailed them their tickets and got to the game a few minutes before them. I was sitting in my seat and saw them walk up to the row but they didnít come down to their seats. Instead, they were having a conversation at the end of the row and looking toward me at the same time. After a minute or two I made a gesture to them to acknowledge that I saw them and they finally came and took their seats. Later I found out that the conversation they were having is because they couldnít figure out if I was me or not. Apparently, after not having seen me in about two months, which was a couple of weeks before I started this program, I look so different that these guys who I have been doing business with for the last two years just couldnít recognize me. I have also gotten comments about how great I am looking from a few friends that have seen me since I started and already given me compliments, one was pretty much speechless.

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    Week 7

    It is now the end of the 7th week in my 12-week diet, exercise, and supplement program from Sports Food Nutrition. In the first six weeks combined I lost a total of 21.9 pounds and 3.4 % body fat. I started week 7 at 199.5 pounds with 26.9 % body fat and ended it at 197.2 pounds with 26.7 % body fat. So for week 7 I lost 2.3 pounds and 0.2 % body fat bringing my 7 week total to a loss of 24.2 pounds and 3.6 % body fat.

    Last week I said that I am almost to a point where I feel like I should have someone spotting me when I am doing bench presses. So, rather than wait until it is too late, or not do anything about it at all, I have decided to act on this now. I do not want to risk not getting the maximum result. I do not want to get to a point where I am not lifting as much as I can because I am afraid of what would happen when I reach failure. I am going to be spending the last month of this program staying in New York City because I have a good friend there who is willing to be my gym partner every day for a month. He is in the gym almost every day currently and has agreed that he will be my gym partner for a month and help me push myself.

    I have also mentioned that after this program is over I intend to seek out mentors that can help me in different areas of business. I know that is going to mean more time away from Pittsburgh on top of this month so, over the last week I have spent a considerable amount of time moving the bulk of my belongings into storage. Moving is not a favorite pass time of mine, I actually hate it just like most people. But, on the plus side, I got plenty of cardio this week!

    This weekend was, or is I should say, Memorial Day weekend. I will not be going to New York City for another week but I completed moving all of my stuff this week on Thursday. I ended up meeting up with a friend of mine and going to Indianapolis for the 100 th running of the Indy 500, which as I type this we have just returned from. It was supposed to rain most of the day and be cloudy so I didnít wear sunscreen. The weather forecast was way off though and Iím probably going to end up with a pretty intense sunburn from it. Other than that, it was a great trip and one full of small successes for me when it comes to this diet and exercise program. The friend I went with lives a few hours away from me and has not seen me since I started this program. So, I informed him about what I was doing and explained that I would need gym time every day, that I would not be able to drink with him and the other people that would be around, that I would have to take my own food with me everywhere we went, etc. He agreed that we would make that work and I agreed to go on the trip with him. I do not think he realized when we had that conversation the level of dedication I have to this program and maybe even he thought that I would skip a day at the gym, or reduce the time my workout would take to make room for other activities that came up. But, he saw what I was doing and he saw for himself the transformation I have been making and was very understanding and never gave me a hard time about it at all.

    Being out of town means that I wasnít able to go to my usual gym. So, before the trip I found what facilities where near where we would be each day and arranged all of the gym time I would need and had guest passes lined up. This way there was no question last minute of where to go, it was all worked out in advance. This was my first Indy race but I knew there would be nothing at the track I could eat that would fit into my diet. The day before the race there was a cookout so I planned it out to where I had enough food to get me past that and then I helped with cooking at the cookout so that I could prepare the food I would need to get me through the rest of this portion of my trip, until I stop back in Pittsburgh on my way to New York City. You are allowed to take coolers, as long as they are not bigger than 18 inches wide by 14 inches long by 14 inches deep, into the track. So I was able to take enough food and water for the day as well as a protein shake into the race with me. All the burgers, and corn dogs, and pizza smelled very good but I didnít have a hard time resisting at all. I do not remember ever seeing a funnel cake stand and not getting one before I started this program, they are like my kryptonite, but I did not even have an issue with that. I think that learning about what is in all these foods, and what those products actually do in and to your body makes sticking to the diet a lot easier.

    So, I will stay with my friend a few more days before heading towards New York City to start that leg of what is shaping up to be an adventure even beyond the 12 weeks I thought I was getting myself into in the beginning. I am very excited to see where I end up at the end of all of this.

  23. #23
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    Week 8

    It is now the end of the 8th week in my 12-week diet, exercise, and supplement program from Sports Food Nutrition. Two thirds of the way through now, the end is fast approaching. In the first seven weeks combined I lost a total of 24.2 pounds and 3.6 % body fat. I started week 8 at 197.2 pounds with 26.7 % body fat and ended it at 193.6 pounds with 24.1 % body fat. So for week 8 I lost 3.6 pounds and 2.6 % body fat bringing my 8 week total to a loss of 27.8 pounds and 6.2 % body fat. This week was the most successful I have had so far on the body fat percentage dropping. It was also a pretty good week for sheer weight loss as well. The intensity of the workouts has increased a bit over this last week and I have been much more active than normal on top of that so I am thinking that is why I saw such dramatic results.

    I spent a few days with a friend in Kentucky to start the week off. We did a little hiking in the mountains and I could tell a big difference in my endurance level and cardiovascular shape over the last time I was there, which was actually 8 weeks ago right before I started this diet, exercise, and supplement program. We also did some golfing. I had only ever been golfing once before and I sucked at it to say the least. I wonít say that it is from the diet for sure but my golf game was considerably better this time around. I joke but honestly, I am in much better physical shape and am much more focused these days so it actually could have had an impact in some way. After leaving Kentucky I made it to New York City. I am now settled in and feel like coming here for my final 4 weeks was an excellent decision. It will make me much more active having to walk everywhere instead of always driving like I did in Pittsburgh. I found a gym, New York Sports Club, that is just over half a mile away from where I am staying which allows me to get my blood pumping on the way by walking. I am also on the 7th floor and am not using the elevator. New York City is probably one of the best places in the world to live if you want to get a good amount of cardio organically.

    My diet is currently 2,000 calories per day. 50 % of my calories come from 250 grams of protein, 35 % of my calories come from 176 grams of carbohydrates, and 15 % of my calories come from 33 grams of fat. 8 weeks ago I felt like I was going to explode by the end of the day eating that much. I donít know how many calories was normal for me before that but I would say considerably over the 2,000, probably around 3,000 calories would be my guess. However, it takes far less food to reach those calories when you are eating fast food, snacks, pizza, and a ton of dairy products that it does when you are eating only healthy foods. Over this past week I have started noticing that it has become much easier and in fact I feel like I could probably get another couple hundred calories down without much of a problem. But, I am still trying to lose more weight so I will not do that. As more fat is burned away, and more muscle is built my body is burning through those calories easier and easier. This is because, at rest, 10 pounds of fat will burn 20 calories per day whereas 10 pounds of muscle at rest will burn 50 calories per day. So in time, when I no longer need to lose any more weight but rather am looking to put on more muscle mass I will have to increase my caloric intake in order to supply my body with enough fuel to perform itís normal functions as well as have extra that it can turn into muscle.

    Friends have asked if I will continue such a strict diet after the 12 weeks or if I will return to the way I ate before it. I do not think I will continue with quite as strict of a diet as what I am currently doing but I will definitely not go back to eating the way I was before this. I have learned a lot through this process about nutrition and it has become instinct to pay attention to the nutritional values of foods. I watch what people around me are eating and think about what those things would do to my macros, the balance of protein, carbs, and fats, on the diet I am currently on and it seems ridiculous that people eat most of the things they do. I find myself picking up candy when I walk through a gas station, or different foods when I am at the grocery store and looking at the nutrition facts on the packages. Not because I am going to, or want to, purchase and consume those items, but because I used to and never cared to look at that when I did. I just blindly put things into my body not knowing what was in it or how it was impacting me and my health, and it was just normal to me. I mean, I knew some things are not as healthy as others but never really understood exactly why before I started this journey. I have enough information at this point that I would be too aware of what I was doing to myself if I tried to go back to the old way of eating and that is something that I just could not ignore. Plus, I am enjoying my new body and the way I feel now.

  24. #24
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    INTRODUCTION

    INTRODUCTION

    Hey guys. My name is Thomas. I grew up in New Jersey, and now live in New York. I am a health care practitioner and started my own business at 26.

    I have always been altruistic and knew how to take care of others and offer great advice, but I never personally took care of myself. The past few years, I have focused my life completely around business and completely neglected my health. Last year, around this time, I was diagnosed with morbid obesity, hypertension, and borderline diabetes. I was completely inactive, and about 90 pounds overweight. Places like White Castle were my haven, and I would pretty much confide in food as my comfort.

    I had a very vague idea of what a gym work out was, and I didn't have a clue about how to change what I was eating. I just knew that a change was necessary.

  25. #25
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    WEEK 2

    Week 2 was difficult. Feeling still sore from the prior week, it was hard to motivate myself to head to the gym and go through the work outs. I canít imagine what type of pain I would be in without the glutamine supplement. Iíve worked out before and this is by far the most motivated Iíve been to lose weight and stick with the program. Putting in the time to take pictures, write a blog, and enter numbers on your spreadsheet, definitely increases compliance to the program.
    Meal preparation this week was a little hard, but managed to get everything I needed. Almonds was the snack of choice for me this week. Since I am in the loser category, I reduced the number of almonds to Ĺ the recommended amount because of the high fat content. Salmon I also limited because of the high calories in fat. I realize it is necessary, but I didnít overdo it. My most frequent main meal was a salad with turkey that I ate almost daily. I also got this isopure protein that has low calories as a supplement that actually fills me up. It is the only protein Iíve actually seen that is clear, low calories and not milk/soy based which is interesting.
    Iíve managed to stay compliant with all the other supplements Iíve been taking that include: Aspirin, Coq12, CLA, L-Carnitine, green tea, and DHEA. The supplements Iíve noticed give me an extra energy boost that I could really use during my work days.
    The fourth day into the second week I noticed that my weight had not fluctuated much and I was beginning to get worried. I increased the amount of legumes I was eating, especially the broccoli. That was the key. As soon as I increased my intake, I noticed a two more pounds come off by the end of the week.
    I noticed week 2 workouts were not as demanding as week 1. They were slightly different and not as long in my opinion. I like the idea of staggering the intensity of the workouts week to week to shock the muscles and metabolism. I would say my body is still in shock and I notice ľ-1/2 a pound coming off so far on a daily basis. I would hope this trend continues and I donít hit another hump.
    This week I also did an extra yoga session/massage which turned out great. I burned a few calories and increased my flexibility. Mobility is one thing that has been on my mind with these workouts only because the thought is that you will get all bulked up and not be able to even scratch your shoulder because you donít have any mobility. I like the idea of incorporating yoga and stretching into these workouts a few times a week.
    I would say the hardest activity for me still continues to be the ab ripper x. I hate it, and donít love it. Hopefully, I can say something positive about it at the end of this 12 week transformation. I still have to take breaks in the middle of almost every set. I end up getting through everything, but Iím not sure if Iím personally ab-challenged or if this is an expert level workout that you eventually are able to complete like the people on the video with no breaks or pauses. A few times, I had a cramp feeling that felt like my stomach muscles were coming out of my body. The pain intensity was a 9. I just took the minute and tried to move forward. My main thought is that I make some type of improvement in this next week.

  26. #26
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    WEEK 3

    Week 3 was a disheartening week. I did not reach my goal of 180 pounds or lower my body fat percentage significantly. Iím sure my expectations were more than realistic and realize that there are some weeks that your weight remains stagnant despite the hard work and proper diet, when you are trying to lose weight in a safe and effective way. The majority of the week, I hovered around 185lbs. A couple things that I know I can attribute to the lack of additional weight loss was eating foods this week that were cooked in oil. My portion sizes were also a lot larger towards the end of the day. The prior two weeks, I was abiding by the saying, ďEat breakfast like a king, and eat dinner like a pauper.Ē The last meal of the day is recommended to be light; however, my thoughts were that if I was just coming from a 20-30 minute cardio session, I can could eat an equally large meal for dinner since my metabolism was revved up. Apparently, the theory may be incorrect for my body type and my daily activity load. I have done a variation of this work out 5-6 months ago, and realized the importance of that second cardio session. Now, I can kind of make an assumption that although I did the cardio session, it doesnít mean I can substitute the post meal with anything I want, particularly a meal that is just as big as an earlier meal in the day. Also, all meals during week 3 had more servings of vegetables, protein, and calories in general. On the bright side, I did not gain, and I think I know what to adjust.
    As far as the workout, Iím noticing there are variations in the reps and type of reps. Supersets, and rest and pause sets. This is a unique variation that Iím sure shocks the muscle and works on the different type of muscle fibers for the ripped look. This week I maintained my 20-30 minute cardio sessions and varied the cardio by actually running outside and jumping rope. This cardio portion has been difficult for me, but the timing of me having to do it was impeccable. Since I just recovered from a sleep apnea procedure, I realized my breathing technique during cardio, was all wrong. I interviewed several of my friends who were runners. Theyíve competed in NY marathons, soccer, and Spartan races. From what Iíve heard, there is a certain technique to breathing which I actually am in the process of learning. The technique slows down your heart rate, while you continue to burn the calories and develop a longer stamina. My next step is to actually confirm what theyíve told me with any published books on marathon breathing techniques to get confirmation that the advice was sound. Basically, through these cardio exercises I am re-learning how to breathe correctly. This opportunity to be forced to do cardio twice a day is really helping my technique. I am really trying to achieve to goals in one. Hopefully, by the end, I will have a proper technique that I wonít have to consciously think about while Iím performing a cardio activity. My thoughts are that if I strengthen my core, diaphragm, abs, and breathing, it will hopefully transcend to my actual voice and communication in terms of depth, loudness, pace, and projection.
    This next week, one of the major adjustments I will make will be the food. Lower the portion intake slightly during the evening time. Hopefully, I can keep the same intensity with my cardio sessions. Most of the intensity and energy is really all mental. Especially for cardio. It is literally the last thing you want to do a the beginning or the end of the day, so somehow you have to get into a mental state that allows you to bring an ultimate intensity. Whether it is through music, meditation, or watching videos, it all changes your motivation. Another factor that might help is adjusting the type of cardio activity that you are doing. Jumping rope this past week was different and I was not bored like I was the previous week when I was bicycling. I sometimes feel like I have attention deficit when it comes to working out with the same routine. Just after one week of doing the same thing, it can get pretty boring. Hopefully, this next week I look to change up the type of cardio activity. Swimming, dancing, and even hiking may be on the agenda pretty soon. Running outside was also a big change. It is entirely different than running on the treadmill. I felt a soreness in different muscles the next day after running outside. Also, while running, I felt my calves and feet working harder to push forward while pushing up. The scenery, air, and overall feeling gives you a extra rush to move forward and continue the stride. I can now see why people develop a liking to running, when before I had a different mentality. There is nothing like blasting EDM in your earphones and running early or late when there are few people around. It is almost like a meditation that helps you detox your mind and body. Hopefully, I would like to make this a habit even after the program is finished. The healthiest seniors that I know of today from my medical practice are ones that continue to do cardiovascular and mental activity. There are patients in there 80ís and 90ís that are agile and as quick as a whip. I generally ask about activity, and most of them said they try to keep as active as possible. Obviously, it is not only the cardiovascular activity. They have also mentioned they eat a lot of vegetables, fish and avoid fried foods, alcohol, and cigarettes. It is kind of simple when you think about it, but while you are somewhat young, these temptations are so easy to get into unless you can create a lifestyle choice and habit.

  27. #27
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    WEEK 4

    This week was definitely not that bad. I feel Iíve developed some momentum from the past few weeks and my muscles are not aching as they were before. My motivation to go to the gym is even more now since I saw some progress in my endurance as well as waist size. Seeing actual results and progress is really motivating and helps tremendously with the transformation process. Basically, in previous years when I was trying to lose weight I would have a strong streak of compliance for at least a few weeks. Since I didnít measure my results with the number of markers I have now, I was not able to ascertain whether I made progress or not. After some time, if you do not see progress or results, I believe it is just human nature to give up. Why pursue something if there is no desired result? Every day I get slightly nervous and excited to weigh myself to see what progress I made from the day before. It also challenges me to change things up meal wise or exercise wise to improve my results.
    I am definitely noticing overall that it is getting harder and harder to lose weight. I am not sure if it is because I am simultaneously gaining muscle or I am eating too much, or not exercising enough. Most likely it is due to increased muscle mass, I am not noticing significant weight loss. Every workout I do, I try to go to my maximum capability. There are very few days that I do not give 100%. Those days that I give less than 100% effort, I definitely try to make up for it the following day by doing extra exercises or going harder on cardio. As far as my meals, I did decrease my caloric intake from the week before. I only noticed a slight drop in weight. This is frustrating because the first two weeks of cutting, I saw dramatic weight loss. This most likely was mostly water weight. Now, I believe, every pound of weight lost, is actual fat. One key thing I did this week that I would like to do more of next week is juicing. Only juiced 2 days, but I immediately noticed a difference in my energy level as well as digestion.

    After watching the documentary Hungry For Change, five things I noticed I was doing that were bad include drinking diet soda, ingesting chemically engineered sweeteners and products, not eating for the purpose of getting nutrients, and not managing stress in the right way. One of the major things I excluded above was my diet mindset. A diet is temporary, and what I want to be able to do is create a lifestyle change. I wish to be able to change the way I eat permanently so I wonít go back to the weight I was previously. Like the documentary mentioned, ľ of all men and 1/3 of all women in the U.S. are on some type of diet. 90% of those people will regain weight back because a diet is so temporary. It is really my mindset that I need to change when it comes to nutrition, and this documentary definitely did it. I wish to sustain itís impact and make healthy eating a habit that will last my entire life.

    As a pharmacist, I specialize in compounding or creating a final drug product by combining multiple drugs or ingredients for an overall better efficacy and sale. It is engineering a product so people will eventually purchase more. It is somewhat different than the food industry, but completely went over my head that there was that intent and food is a billion-dollar industry. Now that I see how foods are manipulated with artificial chemicals, it is mind boggling that I did not notice this before. Not only in foods, but also in skin care and so called health and beauty products. My thoughts were that if food and drugs are regulated by the FDA to ensure the safety and welfare of the public, why should I bother reading the ingredients on the back of anything that makes it to a supermarket shelf? As smart as I am, how could I be so dumb? This will really force me to question everything instead of accepting things as they are.

    Another light bulb that went off for me was the mentality of thinking of a permanent change. Getting rid of the word diet, and wanting something more. The documentary said it best when it said tell yourself that you can have it, but donít want it. What benefit would the food do for me? These are the thought I want to start thinking when it comes to my food and what I put in my body. I believe changing my mindset will be half the battle in terms of becoming a healthier person.

    Lastly, this documentary made me realize how strongly emotion plays a part in your bodyís nutrition, metabolism, and output. Emotion in terms of stress, anxiety, happiness, fear, joy, and love all induce the release of chemicals that interact and trigger hormonal release and change for an overall effect on the body. As a pharmacist, Iíve known emotion to play a part in diabetes and have a patient of my own diagnosed with emotional diabetes. Now I realize, emotion has a profound impact on your general wellness. As the doctor in the video had mentioned, the benefits of getting sleep, practicing self-love, cutting cortisol and epinephrine include reduction in blood pressure, increased cardiac output, increased pulmonary function, and increased vision and hearing.

    Overall, I think the video was a great addition a recommendation to the program. It really will change my mindset going forward emotionally, nutritionally, and mentally. For the rest of the program, I will be incorporating juicing as a part of my intake. It is clear that I have not been eating the right type of foods to detox and heal my body from the years of damage I have caused.

  28. #28
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    WEEK 5

    Iím beginning to realize that itís not actually the weight coming down, but they change in your body contour and energy that really makes the difference. I have not dropped much in weight recently, but Iíve become more detached to the number on the scale and more focused on how I feel and the change that is taking place to my body. It is definitely an exciting and confidence invoking process. I really can not wait until my results are up to a level where It is really noticeable.
    Overall, this was a fantastic week for what I went through. Iíve made a huge gain in my cardiovascular endurance. Iíve increased my cardio to 30 minutes twice a day. Iíve almost pinned down a proper breathing technique used by long distance runners. Inhaling for the three steps, then exhaling for two. This has allowed me to increase my endurance drastically. At the beginning of this program, I was able to run straight for about a quarter mile. Through training and persistence, I am now able to run 2 Ĺ miles straight without taking any breaks. I finally can understand concepts like the runnerís high, and get the idea of why people run, whether it is around the block or long distance marathons.
    Running has also been some sort of meditation. At 4:45am, there are few cars, people, construction sounds, and distractions. There are just the sound of your footsteps, nature, your breathing, and your music as you are running. I look across and see a glint of a sun across the New York city skyline, and breathe in the fresh air. I forget about any problems I have to tackle, issues Iím facing, or any other day to day struggles.
    Some challenges I faced this week were again over eating past 6pm. Most likely because of the extra cardiovascular activity and exertion, my body is extremely hungry at around 8, 9 or 10pm. It is almost hard to sleep when you are starving. There were 2-3 days this week that this happened. The rest of the days, I was able to control.
    Another huge challenge was not having any supplements or made food this week. There was a flood in my back office where I have my fridge and supplements. The sewer backed up and caused my entire office to be soaked with sewage water. It was a complete mess and I had to throw away a majority of my supplements and belongings. As far as food, I instead had to order the healthiest food I can find from local places.
    I will have to reorder my supplements, but either way am not slowed down by the setback. One dramatic change that I wish to initiate this week will be juicing. I want to start making the juice Joe Cross made in his documentary Fat, Sick, and Nearly Dead. Similar to Hungry For Change, this documentary strikes a cord with me in that I was very similar to Joe Cross almost a year ago. Borderline diabetic, blood pressure, creeping cholesterol and an official diagnosis of morbid obesity. I have made tremendous progress since, and believe the final key to getting into the perfect shape I want to be in, is juicing and eating more natural foods. I took his Mean Green juice recipe and modified it to include: cucumber, celery, parsley, kale, ginger, lemon, apple chia, and flax. I figured adding the gelatinous fibers would be a great way to detox and help my body get rid of fat. This next week, I will be making this juice once a day and then the week after will be twice a day. Most likely, I will be able to reduce the vegetables in my regular meals since I am getting such a concentrated amount as a drink.
    I notice that I am wanting healthy foods, but do crave the foods I used to eat every now and then. I donít know if this is common or if it should disappear. Eating inappropriately should be classified as a disorder in itself. The rush and high you get from eating a greasy, fatty, fried, or chemically synthesized food is terrible. It is a chemical process that makes you feel as if these foods had drugs in them such as heroin or cocaine. It is not as potent, but you end up getting cravings for these foods that ultimately cause damage to your body. It is astonishing that after 4 weeks, the cravings still do come for me every now and again. I know the more you end up eating that type of food, the more you crave it. So far, Iím still transitioning trying to get into the mentality of eating healthy and craving to eat healthy. I donít know if my will power and desire for healthy food will get stronger over time, but I do hope that it does.
    Lastly, I would like to make a comment on my energy levels. This is the first time in years that I feel like I am not tired, and can take on anything. I canít imagine what I will feel like when I lose the next 20 pounds and get to my ideal body weight. Besides the cardiovascular endurance that I have built up, my energy and mood have definitely changed drastically. People have been noticing the glow in my skin and my energy during the day. Iíve gotten comments from everyone I get reintroduced to, and questions like how did you do it? What is the magic pill? It is hard to think I was that big of a person such a short time ago. It came down to hard work and dedication. It comes down to wanting something so bad, you would do anything to get it. My days start at 4:40 am, and I get home from work at 6pm. Iíve been doing 2 a days for the past 5 weeks and it has been repetitive, boring, and at times frustrating. Even though Iím only half way there, I welcome it and want to see the results.

  29. #29
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    WEEK 6

    Week 6 is the half way point and I definitely am happy with my progress thus far. I think mentally, the diet thought has almost dissipated and now I am thinking of eating healthier more of as a lifestyle change. One of the hardest parts about adapting this mentality is definitely access to food those days you donít plan your meals. Everyone is busy with there lives, work, and family. In any given week, there is always at least one day where you run out the door, have not gotten a chance to eat, head to work, and a couple hours later, are starving with no healthy meal to eat. Unless you are in the city where juices, shakes, fresh organic salads are readily available, it is difficult to find healthy food. This country has a real epidemic when it comes to food and health. I am so happy that Iíve become enlightened with the knowledge and wisdom to start making the right food choices.
    Another aspect that I find difficult in dealing with is the food choices of the people that surround you. In both my work and social scene, more than half of co workers and friends do have very little concern for their health and what they eat. Many people maintain slim seemingly fit figures preaching health, but in actuality eat complete junk. Biologically, there metabolisms are naturally at a high rate, and donít immediately show the repercussions of eating unhealthy food. Most of the time, these effects will take place after a few years or end up manifesting itself as a condition. In a group work or social setting, if 70% of the party unanimously want to order fried chicken or pizza and drink alcohol, I used to feel like it was difficult to say no, and completely impolite to decline and say that those are things I donít eat or drink. The feeling of being judged or looked at funny, was something I didnít want to deal with. Sometimes I begin to think if I should have better choices in friends or start surrounding myself with people with awareness. It certainly is not possible always, but makes things a lot easier for yourself when the people around you are on the same path.
    Alcohol is still something I unfortunately struggle with. I cheated this past week and ended up giving in to drinking 2 glasses of wine. I was having a dinner with a client, and felt obligated to be polite and build rapport. Initially I refused, but after being slightly pressured, I gave in. I also noticed that the little alcohol I had lowered my will power to control what I ate. Luckily, I had ordered something prior to my drinking, otherwise would have probably over ordered. I ended up over eating in that meal and felt terrible afterwards and the day after. I noticed that my weight increased and I was retaining more water the next several days after the minute amount of alcohol I had. I can definitely see how this can spiral into something serious and unhealthy. Iím sure it does for many people. It actually gives me an idea of what I can create chemically to create the same effect as alcohol, without the disastrous side effects.
    Nonetheless, I am sticking with my schedule and tried to make up for my cheat incident. Lately I have been very busy with work, but continue to make progress at the gym. I notice my strength is definitely going up and I have an actual core strength that was virtually non existent a month back. I never really understood what the hype was about core strength or the importance of it, but now realize that core is extremely important. These are smaller muscle fibers that are harder to build, but also stick with you and increase your overall strength. I really canít wait until I am able to go through all the workouts without taking a break, and eventually getting the feeling and body classification to that of an athlete. I realize that this is something I will have to dedicate a portion of each day to. It is something I will not sacrifice for anything. I understood the amount of pain, hardship, and hunger it took to get the level I am at now. It is very easy to say that you will take a few days off. Those few days become a week, and that week becomes a month. Over time, your body forgets the positive impact that exercise has done, and you mentally adapt to the comfortable environment of not working out. This was precisely me. At that point in time, going to the gym seems like you are punishing yourself instead of giving yourself a reward. I would hope I never get this point again in my life.
    If this is the feeling that has been generated from just a few weeks of eating clean and working out, I canít fathom what the progress or what results will look like from years of doing this. Iíve already been complimented the past few weeks in the way I look. For the first time in years, Iíve been told that I look like Iím in my 20ís as opposed to my 40ís, when Iím actually in my 30ís. It is such a great feeling to be complimented, especially when Iíve never been complimented or really noticed ever before. If I am only half way to my goal, I canít imagine what compliments will be like when I am fully there. It felt really supportive to know that people are rooting for me and I have support. It is infinitely harder to do something yourself without the help of others. At the certain times you have self doubt, despair, or discouragement, you think about the people in your network, and it pushes you to move forward and continue on. For a person that really never had that network, it makes all the difference in getting to a goal.

  30. #30
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    WEEK 7

    This week started off smooth with no issues. Most importantly this week would be the week I fully implement my juice regimen, juicing two to three times a day. The same juice discussed previously, and endorsed by Joe Cross which included kale, cucumber, lemon, ginger, half an apple (originally two apples, but modified for sugar and carbs), celery, and some additional ingredients I thought may be beneficial: parsley, flax seed, and chia seeds. When you actually blend it as opposed to juicing, the thickness of the drink makes it somewhat harder to take down, but after some time you do get used to it. The one day I did not have time to juice, I ended up going to Whole Foods and finding a brand called Suja that pretty much had everything I had in my drink, with additional ingredients. I thought it tasted slightly off, but nonetheless was satisfied I had my nutrient intake for the day.
    I have not gone to whole foods all that often before, but now I realize why the company has gotten so large. They market health and well being for the grocery store. I am sure at least a quarter of what the store has may not be healthy, but the fact that it is in whole foods, makes consumers more willing to purchase it. Now that I have become conscious of exactly what I am putting in my body, it still surprises me how many products will come off and be displayed as healthy, but are actually terrible. The biggest craze I saw was the drink Naked, which people who are unaware, would think they are getting a nutritious, all natural, healthy, and awesome drink as they go about their day. What they donít realize is this product contains fructose, and other unnatural ingredients including artificial sweeteners. The marketing and timing of this product was brilliant in terms of making a profit, but the fact that they are doing it and harming people makes me feel disgusted. There will be millions of people gorging this drink down thinking it is beneficial when in fact they are getting as much sugar as a mocha Frappuccino at starbucks. Anyway, I am deeply indebted to becoming awakened and now make it a habit to spread what I learned to those people that could use the advice and better their health.
    I did something else, although Iím not sure was a good idea. I actually cut down my caloric intake to less than 1000 calories a day for most of the days. I used the juice as a meal substitute and did not eat any solid food after 1pm. I made a mistake and did not account for my muscle mass and take in an adequate amount of protein. I was always under the impression that my body easily built muscle, definitely quicker than most people; however, when it came to weight loss, it was a completely different story. I felt like I could sacrifice the one week and change my diet as a test. I think Iíve read or heard that you should have 1-1.5gm of protein, per pound of body weight. I was at 60% of that, which is nowhere near enough. Iím sure Iíve lost some strength and muscle, but I wanted to see what a detox like this do to my body. I was absolutely starving and it was an extremely difficult thing to do. When you take your body from one caloric input to a completely different one that rapidly, it affects concentration and definitely your energy levels. Not to mention, sleeping while you are starving is a difficult thing to do. After about day 3, I got to crave the vegetable juice, felt more focused, and light on my feet. I went to the bathroom frequently, and it was if my body was shifting in metabolism. By the end of the week, I definitely noticed a change in my body. Although I may not continue the same caloric deficit this next week, I thought it was a good jump start to get a second wind and continue my progress to being fit.
    This Thursday, I went through my normal workout routine with legs, and noticed maybe a small muscle strain as I was doing the deadlift. It was either that, or a shift when I was sitting down and doing barbell twists. I knew I should have stood up as stated in Sethís face book post. I just really was so tired and lazy and perhaps not even thinking of it. I got through that and the rest of my workout without any issues. The next morning on Friday, I woke up with such an intense lower back pain! I barely got up out of bed. I watched tutorial videos every time I did this before, but didnít think I needed to recap. I must have done something wrong. Either way, in a descent amount of pain and definitely trying to take it easy until I heal up. I did not get to complete any workouts after this. This is definitely the last time I make that mistake. Most likely it is a lower back sprain or strain. Either way, Iíve used ice, anti inflammatory drugs, muscle relaxants, and topical analgesics to help with the healing. I may follow up with a doctor if it does not get better by Tuesday. To make up for any inability of going to the gym, I am trying to continue my juicing cleanse and eat extremely carefully with a lower caloric intake due to inactivity. My energy levels have kind of dropped, but I realize injuries and obstacles are going to happen, and they should not deter you off the path or goal.

  31. #31
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    WEEK 8

    Week 8 was the toughest week for me. Still recuperating from a back injury, but doing a lot better after a week rest. I realize that this is a process and there will be hurdles along the way. Form is one of those things I should of paid more attention to. I was so psyched on getting big and cut, I didnít go through my habitual process of stretching and doing warm up sets. Either way, my injury to the back is a lot better after doing the x stretches and using a foam roller. The first two days I took muscle relaxers from the pain severity, but afterwards the pain was bearable. Instantly, I did feel pain, but after easing into the stretch, my own bodyís endorphins kick in and I end up feeling a little more relaxed and loose. I ended up going to a doctor, and thankfully the injury was not a slipped disc, herniated disc or anything major. I have a brother that has a degenerated disc and he is only 26 years old. I also have other family members who had health issues related to their back. Thankfully, it was not that serious. Also, those family members smoke, and definitely donít eat right. I am so devoted right now to a healthy lifestyle, I try to spread the knowledge and good habit so family and friends can reap the benefits. I came to realize that it is everyoneís own journey. You canít really give people you care about the knowledge for change and expect them to do it. Everyone has their own path and journey they have to go through. It was only after being 80 pounds overweight, having a BMI of morbidly obese, getting diagnosed with hypertension and pre-diabetes, did I realize that it was time to make a change. I hit a point of such self-hatred and disgust, that I was willing to do anything to fit in.
    This week I had a relapse. With the back injury, It was not possible to go to the gym. I ended up taking the entire week off and lost my ďhighĒ and motivation. Psychologically, since I didnít go to the gym in the morning, my ability to limit my food ended up getting compromised. My caloric intake throughout the week was high around 2,000-2500 calories. I really felt I could not help limit my calories. Since I was either sedentary or lying in bed, the inactivity definitely did not help my cause. My mentality during the days I worked out was that I can not compromise the work that I put in to my body that morning. Since I do workout in the morning, it is typically how I start my day. Starting your day with a workout felt so productive and fulfilling. I know the days that I ended up working out in the morning, my work productivity was at least a half to a quarter better than if I had not gone to the gym. The blood circulation, sweat, muscle fatigue and exhaustion first thing in the morning played a part in increasing my communication, delegation, organization, and leadership skills. How ironic is this? I gave more time for myself and ended up reaping more benefits. So instead of working or reading at the time I usually wake up at 4:20am, I ended up substituting the hour or so with exercise. For the past couple months, this morning gym routine has been like a drug for me. Giving me the euphoric positive energy to accomplish all the great things I need to any given day. Since my injury, this drug was taken away from me. I really did not know how to deal with it. What I need to figure out is the right mindset to take so that if this or anything else happens again, I will limit my caloric intake and continue to feel great. I would like to even test out working in the afternoon and evening instead of the morning so that I can develop a strong mindset to eat healthy up until my workout. It was a very strange thing that I went through this past week. Another inhibiting factor was that due to my injury, I decided to stay in New Jersey due to convenience. In my apartment in New York, I felt the energy of the city and felt even more desire to eat right. For some reason, when I was in NJ this week, I felt terrible and did not feel like eating healthy at all. I realize I should not use anything external to justify my decisions. It is something I will have to work on. I know if my mindset and rationale for eating changes permanently, I will never have to worry about being overweight ever again. This is something I strive to do.
    This next week, my goal will be to bring my caloric intake down back to where I have been keeping it and also continue juicing as a detox. Now that I will be working out again, it should be a sufficient amount of calories to maintain my progress. As a backup and safety, I will also continue to do the x stretches and warm up to prevent any injury.
    What I do know is that as time is winding down, and the transformation work out is approaching an end, I am more than ever motivated to get back on that ďhighĒ and continue to lose weight and see results in my body shape. With around 30 days to go, and an extremely difficult schedule, I will really try to make this last stretch the most painful and worthwhile since I started my transformation. No pain, no gain, is what I often hear and see. There is so much truth to those few words. In the next coming weeks I will safely make it my duty and primary obligation to get back on the saddle and continue my journey to the best health and shape of my life.

  32. #32
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    Week 7

    Introduction
    At the end of week 6, I closed at a body weight of 175.8lbs and 15.1% of which was body fat.

    Now that I have finished week 7 I am moving into the Dramatic Transformation Phase of the Kris Gethin 12 week fitness workouts. Just looking at the workout exercise list makes me start sweating.

    Noticeable physical changes
    Each week I seem to notice more and more changes in my body. For this week in particular I have noticed the central line down my chest and abs becoming more visible.

    Body and Fitness
    Last week I used the US Navy formula to get a second opinion on my body fat. Consistency is key, all my body fat measurements are done every morning straight after waking up and before eating or drinking anything I generally take my measurements with a tape measure once per week. However, when I got my measurements together to put into the website I recorded them in the evening and just after I had eaten my last meal of the day, consequently the results I got will have been skewed. I recorded my waist (at naval) measurement at 32 inches where in fact I was/ am actually 31inches.

    My actual measurements (from week 6):

    Current Weight: 175.8lbs
    Height: 6ft 1
    Waist (at naval): 31inches
    Neck (at narrowest point): 14inches


    With my data the calculator produced the following results:

    Body Fat: 12%
    Fat Mass: 21lbs
    Lean Mass: 154lbs
    Body Fat Category: Athletic

    As you can see the 1 inch difference in my waist measurement has made a huge difference to my results but specifically the amount of body fat the formula has calculated, which has dropped from 14% to 12%. This is a lot lower than my body fat scales at home are telling me.

    It is difficult to judge which is more accurate but the nearer I get to the sub 10% range I would expect my vascular system to be more visible and for my six pack abs to be more pronounced than they are presently.

    I have continued with my extra flexibility and mobility exercises again this week, I feel they are having an impact as Iím no longer getting cramp or as much tightness in my legs. Iím not sure if this is related but my cardio training and running form seem to have improved significantly this week. Sometimes during my second block of cardio training each day I would become a little sloppy (specifically when running). However this week all cardio blocks both before and after each workout have been spent running on a treadmill and it has felt (relatively) effortless and my form has been consistent throughout.


    Diet and Nutrition
    To keep things as simple as possible, for my diet and nutrition plan I eat the same meals day in day out. I find that if I have already decided what to eat and have prepared my meals ahead of time it allows me to focus on other things. What I do like to do though is to mix it up with any added herbs and spices to make the meals slightly more interesting and over the past few weeks I have been experimenting with different spice mixes to add to either my vegetables or my chicken, just before eating or before cooking to inject a bit of flavour. This was also to get some extra sodium into my diet as I was getting cramps in my legs so along with the added salt and with my flexibility and mobility work it seems to be paying off.

    Lessons on Perseverance and Hard work
    As I mentioned last week, I now look forward each day to seeing change on my bathroom scales. If there is no change on a particular day, it does not worry me as I know I am focused and doing the right actions, sooner or later the read-out will start to drop, I just have to focus on leading a healthy lifestyle and completing my workouts each day. This week my results felt like they had stalled slightly, I seemed to linger on one particular percentile and I was just a little disappointed this week to not have seen as much of a drop in body fat as I thought I was.

    Changes in day-to-day life
    My energy levels feel like they have been maintaining at high levels, this has been consistent over the past few weeks. This is good because I have had lots to do and sort out in preparation for me leaving the country, this is all in addition to my daily workouts flexibility/ mobility exercises as well as the Tony Robbins ďAsk yourself empowering questionsĒ exercise, all while sticking to my meal plan framework.

    My motivation has been high as always although I was slightly disappointed to not have seen more of a change to my body fat this week, especially as all of my cardio has been running and each block of cardio has felt really good.

    Spot reduction of body fat is a myth, but I canít help but wonder why these three areas seem to be more stubborn than the rest of my body, obviously they have reduced in size since the beginning of the program. Clothes-wise, before the program started I was wearing a 34 inch waist - I should have been wearing a 36 inch waist but I was squeezing in to the former. However I am now back wearing a pair of 32inch waist jeans that previously I could not pull up over my thighs so Iím feeling pretty pleased about that.

    Conclusion/Closing thoughts
    I feel week 7 has been a very good week for my cardiovascular fitness and I am hoping to matinain this going into week 8, even though the main workouts are going to be a lot more physically draining than they have been in the earlier weeks of the fitness program. I started the week with a body weight of 175.8lbs and 15.1% body fat, and closed the week at 174.8lbs and 14.8% body fat. As I mentioned before I was a little disappointed to only see a total body fat loss of only 0.3% this week, but on the plus side now that I have input the correct data to the US Navy formula it would suggest my body fats is significantly lower than my scales at home are telling me.

    And so the Dramatic Transformation Principle phase begins in Week 8ÖIím looking forward to it but at the same time Iím dreading it!

  33. #33
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    WEEK 9

    PR16 Week 9 Blog Entry

    There is a point where you get into a routine, and it becomes monotonous. A few weeks back, before my lower back injury, I was feeling that I needed some slight change. Now, it has been the opposite, and a struggle to get back in that routine and get that mental feeling of ďwantĒ and ďdesireĒ to be in better shape. It has been almost a year in my weight loss journey. The past 6 months I have made the most progress. Since my injury the week before, I felt like I have lost a little desire to achieve ultimate muscular fitness and perfection. I felt a tiny percent satisfied with the way I look and Iím not sure if that satisfaction has made me slightly less ambitious.
    I should have done this a long time ago, but this was the first time I listened to a Tony Robbins recording that helped me realize that meditation and visualization helps you get to your goals.
    A mere 5-10 minutes a day can greatly impact your inner state and give you the mental momentum to do something. What I did was visualize me doing my workout to maximum capacity and actually visualize an image of myself in peak condition. Using this simple technique the past two days, I have had great workouts that I havenít felt since the workouts before my injury. These are the ones where you can barely breathe or move after coming out. The workouts that make you feel like a soldier of war. This powerful tool gives me great confidence to get back my into my stride and continue where I left off. Prior to this, I was extremely cautious in what I was doing making sure that I donít reinjure myself by reducing weight to an amount that will not give me a workout.
    I can definitely relate to way athletes feel after getting injured. Countless athletes get injured and never play the same even though biologically everything is the same or better than before their injury. Until they mentally believe they are back at 100% or better, they will never perform that way. I was so focused on my injury, I ended up not performing or having a real workout that my body needed. The power of the mind is such an amazing thing.
    My diet this past week remained consistent to the week prior, which was not a good thing. My caloric intake was around 2000-2500 and my activity levels levels were minimal, besides the required two cardio sessions. Also, since my back injury I lowered weight for all exercises to a weight I was comfortable with. It was not a weight that caused muscle failure. I kind of realized that there is no point in lifting weights if there is no extreme exertion. It would be similar to that of curling a book 1000 times to get huge biceps. Fear of re-injury was my main issue. As Tony Robins says, gratitude is the antidote to fear. I believe it is both gratitude and action that is going to help me with this. With only 3 more weeks left in the workout, I will have to step it up and really push to get to my goal of 170 pounds. I believe it is something I can do if I focus.
    The cardio sessions performed were also not as impactful due to the strain or pressure I felt on my lower back. I focused more on less impact cardio such as elliptical and bike instead of running. This week, I think I can definitely go back to the running. The running is what boosted my metabolism greatly and allowed me to burn fat at a high level. Swimming has been great cardio for my body, but access to a pool is a little difficult for me and my schedule. This week I will make it a goal to run at least 4 miles a day. Considering from where I started, this would be a great accomplishment. Starting this program on week 1, I was only able to run/walk a mile at a 15 minute pace. I now realize how out of shape and terrible endurance I had. Now, I cut that time in half, and my endurance is at 1 Ĺ to 2 miles running consistently. This is an accomplishment I am so proud of, that I would love to improve on. One of my family members competed for a 5k this past weekend in the NYC. She is actively involved in marathons and Spartan like races. It is my goal to be able to do this or participate in one by the end of the year.
    Over the course of the past few months, it has been such an incredible journey. Every person I see again canít seem to recognize me. I am content with my progress thus far, but have changed my focus and mental thinking to the Japenese mentality or philosophy of kaizen. This is a philosophy that embraces constant improvement, and never any satisfaction. It is that moment where you feel satisfied, I believe you get lazy. This next week, I will continue my morning meditations and will pick up where I left off in the weeks prior. I am ready for pain, but also excited and ready for more progress.

  34. #34
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    Week 9

    Week 9 Blog

    It is now the end of the 9th week in my 12-week diet, exercise, and supplement program from Sports Food Nutrition. I canít believe that I only have 3 weeks left. This program has flown by in the blink of an eye. In the first 8 weeks combined I lost a total of 27.8 pounds and 6.2 % body fat. I started week 9 at 193.6 pounds with 24.1 % body fat and ended it at 191.2 pounds with 21.3 % body fat. So for week 9 I lost 2.4 pounds and 2.8 % body fat bringing my 9 week total to a loss of 30.2 pounds and 9.0 % body fat. This week was another record breaking week for my body fat percentage drop, and Iím hoping to keep that trend going over the next 3 weeks as well! I am a little surprised that after 9 weeks Iím still seeing my weight drop as much as it has been as well.

    Losing over 30 pounds and 9 % body fat, which is almost a third of my original body fat, in only 9 weeks is beyond what I thought was possible when I started this program. I remember making a comment in the first weekís blog about how I see a different person when I look in the mirror and how I looked forward to seeing the end result. That was after losing just over 5 pounds and a little less than 2 % body fat. It is amazing to me to look back at pictures of myself from the beginning of this program, or even from a month ago or a week ago and see how my body has changed so much more. When I see pictures of my back it is surreal because I donít see that transformation happening in the mirror daily. I can hardly believe those pictures are me! Especially since I spent most of the last 12 years dealing with back issues from a car accident. I was not sure if my back would ever make it even half way to where it is now, it is probably one of the most remarkable parts of the transformation my body has go through to me now.

    Iím pretty much settled in where Iím staying in New York City now. I was a little bummed that early this week they decided to paint the stairs and handrails in this building. I spent the first several days getting to go up and down 7 flights of stairs multiple times and for now Iím having to take the elevator. After I finished that last sentence and read it I realized how out of place it must seem for someone to be complaining about having to take the elevator instead of climbing 7 flights of stairs repeatedly in a stairwell that is not air-conditioned in New York City in the summer. I would have thought it was strange 9 weeks ago myself, and definitely would not have thought it would be me complaining about it. Things have changed though and now I prefer the stairs to an elevator or an escalator, even if it means a little sweat. Hell, especially if it means a little sweat! Despite the landlordís attempt to sabotage my cardio, what other explanation could there be for them closing the stairwell down for 2 weeks right after I got here, I have managed to find plenty of ways to get a constant stream on light cardio throughout the day.

    I still feel like leaving Pittsburgh a little early and coming on over the New York City for the last month was a smart move. It has allowed me to focus more fully on the task at hand of getting this weight off while putting on as much muscle as possible. The only down side I have found so far is that I am not allowed to have a grill where I am. I am calling this a down side because grilled chicken was a staple food in my diet. In Pittsburgh I would grill up a large amount of chicken every week, some weeks I would split it into 2 days to keep things a little fresher if I had the time, and I am not able to do that here. In order to adapt to this, I purchased a George Foreman grill. While I am not able to easily grill up a weekís worth of chicken on a George Foreman grill I am able to cook my chicken fresh every single day in a matter of just a few minutes. When I was in Kentucky last week my friend introduced me to their George Foreman grill. It was the first time Iíd ever eaten any food off of one and it was far from what I expected. I always thought because of the way they work the food would be very dry and bland. That was not the case at all though. I knew when I got to New York that would have to be one of my first purchases. Chicken turns out very moist and flavorful even without any spices or seasonings whatsoever. The fat runs away instead of it just sitting in it the way it would on the stove or in the oven too so it is much healthier. If youíve never used one, I highly recommend it.

    After 9 weeks of pushing my body to the absolute limits in every positive way imaginable the thing I am struggling with the most is still the Yoga. I have seen some improvement over the last several weeks but it still seems to be the hardest part. Iím not sure what the exact reason for that is. I am considerably more flexible than I was a few weeks ago, but it is still hard. Every muscle in my body is considerably stronger that it was a few weeks ago, but it is still hard. For some reason my body just does not like to cooperate with me during Yoga. However, I will keep pushing until I Yoga my body into submission. I am determined to conquer this issue and if I have learned anything over the last 9 weeks it is that I can do anything I set my mind to.

  35. #35
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    Week 9
    The picture of the scale reading 200lbs plays over and over in my mind. I visualize myself reaching the 200 lb mark every rep I do.
    Definitely ready for the fashion consult. Had to go out and buy a new pair of pants to wear. My old ones werenít fitting. It mainly in the legs. I canít believe how much bigger my thighs have gotten. Pants that use to be loose are tight. Iím loving how big Iím getting. Compliments are coming on a regular basis and Iím loving every minute of it. Its damn nice to see all the hard work and thousands of reps paying off. In fact, my good buddy was so inspired by my results and progress that he decided to start the program. He hopped on bodybuilding.comís website and is starting the program come Monday. I told him to not do it unless to vows to commit 100 percent and go all in. He is a big drinker and a friend of 420 so for him to give those things up and commit to doing this is a BIG commitment and itís an awesome feeling to be the inspiration and catalyst for somebody else to make a positive change in their own life. He is starting Monday.
    One of the coolest things is how people look at you. They look at you completely differently. I catch many more women checking me out. Women open easier and are more receptive to talk to. I always knew that size mattered but now after experiencing it firsthand I can say it definitely an awesome bonus. The funny thing is I notice other guys around act and respond in a completely different way. They take more notice and have more respect. You can just tell in their mannerisms and body language. For example, walking through a crowded area in the club, the guys will take a step back or move away as you walk through.
    Iíve really pushed hard this week. We did dumbbell press lift twice in one workout this week. Three sets at the beginning of the workout and three sets at the end of the workout. I started with 100lb dumbbells and even though I was gassed and my arms were noodles I went for it and grabbed the 100lb dumbbells again to finish off strong. I grabbed a random guy at the guy to spot on the last couple sets and pushed out the reps strong. It was awesome to hear him say ďNice job man, that impressive.Ē I thought to myself, if they only had 110lb dumbbells at this gym.
    I do notice my low back is taking some abuse. I missed my chiropractic adjustment because Iíve been so busy and I can feel it. An old L5 injury is coming back. I do experience some mild to moderate pain in my lateral and upper buttock region. Iím not sure if this pain is caused from putting so much weight on so quick or if itís a L5 disc issue. The pain is definitely a nerve type pain. Itís at the absolute worse when I do the sports foods ab workout and specifically when I do the leg raises while lying flat on the bench. Every time I do the leg lift and push my hips up to the ceiling I get the sharp shooting pain. Iím pretty sure it a low back issue going on. Iím going to get it adjusted 2-3 times per week from now until rockstar starts. The last thing I need is a low back disc issue on the trip.
    This week has also had its frustrations. I feel I have hit a bit of a pleateau in terms of gains. I only gained about half a pound this week and there was one day in there that seemed to be an outlier which accounts for that gain. Iím not sure why the progress has slowed down other than maybe my body is starting to push back. Iíve made sure to up my macros from when I started at 186 and I recalculated them at 195 so I know my eating is on track. I came in this week at 197.4 average. I still have the goal of 200 in my sights. I know it will be a push but I have it locked in
    My energy this week was good. It wasnít the highest its been but its definitely much higher than when I first started. I do notice my thinking and thoughts are clearer. I also notice Iíve been able to control my thought much easier. If a challenge or something bad happens I am able to flip the scenario much more easily and change my thought from one of dwelling on the bad to one of positive thinking. I attribute this to the no alcohol and I also attribute a lot of it to the Tony Robbins audio Ian recommended we listen to daily. It really gets you thinking about the things that matter in life. Its so crazy to think we live in the greatest country in the world at the greatest time in the world and people are still depressed and in a state of fear and frustration. Its because they donít have an attitude of gratitude. It sounds cheezy but it so true. There are so many damn things to be thankful for but nobody ever takes the time to appreciate them. People are always in a state of more, more, more and want, want, want. It leads to a feeling of lack of abundance and eventually fear and guilt and resentment. Starting off the day thinking and focusing on positively and abundance really changes how the day goes. Its like a workout for the mind. Each time I listen to the program the beliefs and patterns of though get stronger and stronger, just like a muscle in the weight room.

  36. #36
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    WEEK 10

    This week was supposed to be a comeback week for me after my injury. Unfortunately, I ended up getting sick at the beginning of the week and had to continue my struggle and inability to do maximum efficiency at the gym. When coming off an injury or when your immune system is compromised, and it completely denies your ability to have an efficient work out. It almost felt like if you had a hang over and wanted to work out the following day, but felt too sick to do it.
    The cardio sessions were also very low efficiency. Nonetheless, they had to be done. At times, I really felt lightheaded, but I wanted to make sure that I gave this everything I got since I lost so much time being injured.
    My inability to eat due to strep throat made it all the more difficult because of the lack of nutrition. The only positive benefit in all this is that I kept my caloric requirements extremely low because of my inability to eat. Chicken soup and protein shakes were the only things I was able to take down. I wanted to make sure that I had adequate protein in my diet to maintain what muscle I had built from all the previous workouts. I really never get sick, but always believe that getting sick every once in a blue is a good thing for your immune system. It allows it to build new antibodies and adapt to a changing environment. Getting exposed to different bacteria or viruses sometimes is a good thing for your body to allow it to get stronger. It is very similar to that of building muscle. Sometimes exposing yourself to a different activity works different muscle fibers that support your main muscles to make you stronger overall.
    Also nutrition wise, I supplemented additionally vitamin c, zinc, Echinacea, iron, and vit b12 complex. I wanted to give my immune system extra support. About a 3rd day in, my pain was so bad, I decided to get medical advice and go on antibiotics. Although I am a pharmacist, I always leave drugs to last resort. In this particular case, due to my time constraint and urgency, I decided to not fight it off and try to get better as soon as I could. I continued all the vitamins for support, and will continue them for an extra few days.
    Today was my first 80% workout in a long time. Back and arms is actually one of my favorite workouts, but unfortunately this time, not so fun. The giant set was extremely difficult because my endurance probably dropped due to my sickness. Nonetheless, I got through my workout and felt great. The cardio session afterwards was not so bad. I was able to run a mile in about 10 minutes which I was happy with. I have noticed that cardiovascular endurance is harder to lose than actual muscle. Muscle must be maintained through nutrition and exercise daily. Cardiovascular abilities seem like they could be maintained by eating right and doing occasional maintenance. Also avoiding a trigger like smoke is something huge for cardiovascular ability.
    My second cardio session today was actually quite fun. I ended up going to a spin class with a friend. The class was split up into two teams and it was a competition that could be seen on a large tv on which team was lagging behind. It was a very motivational way to get back into my routine and gain momentum. I literally wanted to pass out after the class. Either way, I felt it was extremely beneficial to me since I needed to get back to my goal.
    Ideally, I pictured myself at 160lb by now. Unfortunately, because of the unforeseen obstacles Iíve had to encounter, Iím still at roughly 180. My goal, was to get to 160lb and try to coast to the finish line, but now I realize I need to work harder and try to catch up. With only a few weeks left, I need to put myself through a cardio boot camp and catch up to where I need to be. I am sure by tomorrow I will be back at 90-100% efficiency. I have gained a lot of momentum from the past two days and I am confident I will get to at least 170.
    Having this be the second time Iíve gone through this program, I can say the second time is harder. I was 255/260lbs about a year ago and lost 60 pounds until I started the program the second time. Going through something difficult twice is sometimes hard especially when you know what is coming, have a lot things going on, and get those ďbeen there, done thatĒ thoughts. The 60 pounds was an accomplishment, and I feel more than satisfied with the results. I just need to get into that mentality of not being satisfied and the need to get ripped and completely cut. A little meditation and self talk motivation before my workout today definitely helped. This next week I will be attending an Unleash the Power Within seminar by Tony Robbins. Hopefully, that will be giving me additional fuel to accomplish the things I want in life. The few minute audio clipped has already been a tremendous help, so I really canít imagine what a few days will do. The program is a long one, so I may have to cancel the second cardio session for the few days, but Iím sure it will still be worth it.

  37. #37
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    Week 10
    The past 3 weeks I have been consuming 390 grams of protein, 390 grams of carbs, and 85 grams of fat per day with equates to 4,000 calories a day. The funny thing is that even with eating that massive amount of food I still have been at the same weight of 197 for the past 3 weeks straight. It’s like my body is saying “I know your tricks and they won’t work anymore”. I thought that these last 3 weeks I would have gained but I haven’t. It’s been a frustrating past 3 weeks because of that. To be honest I almost feel smaller in the arms. Maybe it’s just that I’m getting used to seeing my own size at 197 lbs but I feel like I’m not as big. I really like the pump I get right after I work out. I think damn, if I could walk around like that 24/7 that’d be perfect. The frustrating part is I look at all the hard work I’ve put in the last 3 weeks haven’t seen the payoff like I did at the start of the program. All the calories shoved in my mouth, the 8 whey protein shakes a day, all the grind and sweat with lifting. It’s frustrating to see that 197 number on the scale for the last 3 weeks and not feel any bigger or different but almost feel regression.

    I’m thinking my plateau could be that my body is getting use to the program and routine. Also I think my body is in a bit of a confused state. When you look at Gethin he was a big guy before he started the program. He cut 30 lbs of fat in 12 weeks but you could tell was very muscular under the fat. I feel this program is ultimately a program for cutting fat and while Gethin says you can gain muscle while losing fat, a lot of other experts say otherwise. It’s like I’m force telling my body to gain weight by shoving food in and lifting but then I turn around and run 5 miles every day or do my 50 minutes of cardio on the elliptical. The two are going opposite directions. The frustrating part is why was I gaining the first 6-7 weeks and now not. Is it because of the extra 10 minutes of cardio a day that is putting it over the edge? I did make some changes around the time I stopped gaining but I don’t know if those would have accounted for the plateau. I switched white rice to brown rice and I also changed my diet a little by loading all the rice and carbs before and immediately after my workout at noon and eating basically only protein and a few carbs from broccoli after 4pm. I don’t know if that would have caused the plateau but it’s possible. And the last possibility is that I’m in my own head and making this a bigger deal than it is because I expected/wanted to gain more the past couple weeks than I did.

    Ian talked about changing up my program for the last couple weeks. I’m looking forward to it because I know something has to change but I’m a little skeptical to go on a cutting diet. I think to myself, “I’m already plateauing at 4,000 calories a day, I will shrink like a wool sweater in the dryer if I go on a cutting diet.” Either way I’m ready for a change though.

    End of frustration talk. Through the frustration, I focus on staying positive and looking at the progress I’ve made which has been phenomenal over the 10 weeks so far. I started at 185.6 pounds and now I am up to 197 pounds over the course of 10 weeks. I look a ton better and feel a ton better as well. I never thought I lacked in fitness but this program has made me realize what is possible and my confidence has grown because of it. I feel a new respect for myself and I feel others look at me differently. I’ve said this before but I’ll say it again. I love cutting out alcohol. No hangovers, no post alcohol depressed state, no useless calories going into your body. I love it. The best thing is that I do not miss it. Especially here in Wisconsin since drinking is such a huge part of our culture and heritage it feels damn good to go against it and to be on your own purpose. No more relying on alcohol to have a good time.

    I’m taking care of my low back by getting it adjusted by a colleague of mine just down the street from my office. I got it worked on and I could literally feel by body say “thank you” immediately after the adjustment. I got it adjusted 3 more times this week and will continue to get it treated 3x per week until I leave for Vegas. I give 150 adjustments a week to people in a lot worse shape than me, and I get adjusted regularly 1x per week for maintenance and health promotion but getting adjusted when I’m in pain, and in an injured state, always gives me a new appreciation for what I do for my patients and how much it helps.

    Ian recommended going to physical therapist for any injuries for the guys. Going through the program and being in the health care field I will say that in my opinion a PT will be, by in large, not as beneficial as going to see a chiropractor. In a perfect world I would recommend that everybody on the program see a chiropractor every week during the duration the transformation regardless of injury or not to keep their spine and body in an optimum level of health. There is a reason most pro athletes have their own chiropractor and most NFL teams, as well as other sports teams, are not only recommending seeing a chiropractor but requiring their players get adjusted regularly. This program is as intense as anything out there and taking care of the spine and body is important.

    I’m excited and a little nervous for the last 2 weeks and the changes that are going to occur to the diet but as always I’m ready to give it my all and leave nothing on the table!

  38. #38
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    Week 10

    Week 10 Blog

    It is now the end of the 10th week in my 12-week diet, exercise, and supplement program from Sports Food Nutrition. In the first 9 weeks combined I lost a total of 30.2 pounds and 9.0 % body fat. I started week 10 at 191.2 pounds with 21.3 % body fat and ended it at 187.1 pounds with 18.6 % body fat. So for week 10 I lost 4.1 pounds and 2.7 % body fat bringing my 10 week total to a loss of 34.3 pounds and 11.7 % body fat. I am very happy that my body fat percentage is dropping steady as it has the last couple of weeks and that my actual weight loss is even higher that it has been in several weeks. Of the 34.3 pounds I have lost in these 10 weeks, 32.28 pounds of that is pure body fat!

    This week I changed my macros to 50 % protein, 20 % carbohydrates, and 30 % fats. Moving 15 %, or 300 calories, from carbohydrates to fats. This was done because leaving fat intake levels low for extended periods of time can cause an imbalance in your hormone levels. Fats are responsible for building cellular membranes as well as hormones. Healthy fats also act as antioxidants and precursors to important brain supporting molecules and neurotransmitters. In order to increase my fat intake this week I have incorporated eggs back into my daily diet. I started off consuming eggs in the beginning but found it hard to keep my fat intake as low as I was trying to because of that mixed with the fats I was consuming naturally from my protein sources like turkey, and chicken. Three eggs for breakfast was using half of my fat intake for the entire day. In order to reduce my carbohydrate intake, I simply cut out one serving of my normal carbohydrate sources. Which are primarily brown rice, whole wheat pasta, and sweet potatoes. I also get carbohydrates from vegetables but they are not nearly as dense as the others and I have not cut back on that.

    I went online to reorder some of my supplements from Sports Food Nutrition and was browsing through some of the items they offered last week and ran across a product called ZMA, which is Zinc Monomethionine Aspartate. It is supposed to promote muscle growth and recovery while also producing a more restful sleep and reducing recovery time and soreness. I have been doing alright with my sleep, not bad like I mentioned in my first few blogs, but there was still something to be desired. So, I decided that since their other supplements all seem to work so well I would try this out. After taking it for about a week now I really feel like I am getting to sleep even faster than I was before, and also getting a deeper sleep throughout the night. It seems to be getting a little easier to get out of bed in the morning as well. I attribute my better sleep to this product so I highly recommend trying it out if you have any sleep issues whatsoever. I will try to remember to update you on how this is going in my upcoming blogs as well.

    Two days ago they finally opened the stairs back up in my building so I am back to using the stairs instead of the elevator again. I have also been averaging between 6 and 10 miles a day between my cardio on the treadmill and the cardio I get organically from walking in the city. I think that if I had tried to walk that much on a normal basis a year ago I would probably have had a heart attack. That is not even an exaggeration, I do not believe my body could have handled this.

    It is amazing to me how much my body has changed in such a short period of time. Not only am I able to walk much longer distances than before without getting winded, just carrying on everyday life things like vacuuming are so much easier as odd as that may sound. My whole body feels different. Everything feels so much tighter, not in a bad way or anything but just the way having such an increase in muscle mass feels.

    Yoga was finally a little bit easier this week than it has been for the past several weeks. I would not call it easy just yet or anything but I am relieved to say that I did not want to crawl in a hole and die afterwards this time finally. Hopefully by the end of the 12 weeks it will be as easy to me as doing sit ups has become. I am still pushing myself to failure when I am in the gym lifting weights. There are a few things that I do in the gym with different machines where I am using all the weight the machines have to offer. I feel like by the end of this I will have to figure out how to increase the weight beyond what the machines have but I know that there are ways of doing that. I have started to notice that people in the gym watch me sometimes when I am maxing out machines or using some of the very heavy weights like today when I was doing single arm dumbbell rows. I am a little in awe of some of it myself to be honest. Looking at those big dumbbells is actually quite intimidating even though I am able to use them. I still have quite a ways to go before maxing out on what is available to me in that department but anticipate that I will one day be at the point of using the heaviest ones they have.

  39. #39
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    Week 8

    Introduction
    At the end of week 7, I closed at a body weight of 174.8lbs and 14.8% of which was body fat.

    So week 8 was the first week of the Dramatic Transformation Phase of the Kris Gethin 12-week workout program, very challenging workouts indeed, although the first part of the program does well to prepare your body for the challenges that lie ahead.

    Noticeable physical changes
    Last week I mentioned that the spot reduction of fat (losing fat from one isolated body part) being a myth. During the previous weekóweek 7; Kris Gethin did a video on exactly this topic. He addresses the spot reduction of fat, confirming it as a myth. However, he goes on to point out that with clients he has worked with, whom are carrying a little extra body fat on their hips, ass and thigh region, he gets them doing lunges for the 20min cardio blocks and during the leg day workouts to do low weights but high reps on weight machines and free weight exercises. His theory is that these activities stimulate blood flow in those problem areas and the muscles use the closest available energy stores i.e. the localised fat stores.

    I did one cardio block of lunges towards the end of week 8 and it was a killer session, it was so tough to maintain the pace I was going at, going forward I will try to follow a pace as if I was stair climbing, slow, steady and continuous.

    My main noticeable change this week is that I have started noticing the vascular system in my forearms more and also in my iliopsoas (hip flexor) region, even at rest you can see the veins creating a slightly raised area under my skin.


    Body and Fitness
    At the beginning of the program I said I was expecting to see significant strength gains from my time spent in the gym, especially in my ability to bicep curl heavier wieghts. Now I am about to go into week nine I . However, this is no longer a big concern of mine, as long as I can lift my own body weight (in a pull/chin up motion, which I can) and I can do the physical activities I want to do with my body, I am now far more concerned with the way I look.

    I think the reason for me not seeing those type of gains all comes down to the diet, different diet for different goals. Being part of the Ďloser groupí, the aim is to shed body fat whilst losing as little lean muscle mass as possible. As opposed to the gainer group, whose goal is to gain muscle mass while gaining as little body fat as possible, more muscle equals more strength gains.

    Now that I have completed week 8 it is time for me to share my body measurements again to illustrate the change my body has gone through since the start of the program.

    week 1:
    Waist - 35
    Hips - 39.5
    Thigh - 26.5

    week 8:
    Waist - 30.5
    Hips - 34.5
    Thigh - 23

    Not much needs to be said about these results.

    Diet and Nutrition
    One important aspect of my diet and nutrition which I now realised I sometimes overlook is my water consumption throughout the day. I have recently noticed I am inconsistent with the amount of water I am consuming. With each meal I tend to have a hot drink; coffee with breakfast and mostly green tea with lunch and dinner.

    Lessons on Perseverance and Hard work
    Looking at my body measurements I recorded at set intervals through the program, the progressional change I have seen just goes to show that in a very short space of time, if you are consistent in your actions, follow a structured plan and have a specific goal (or goals) you can achieve far more than you ever thought possible.

    Changes in day-to-day life
    Over the last couple of weeks I have been having a clear out of my clothes as very little fits me anymore, with every item I try on hanging off me. The only items that do fit me are ones which I had kept from when I was in good physical condition before I had gained a significant amount of body fat. It feels good to be able to wear clothes again, which you have not been able to for some time. Although even those are now starting to get a little big for me.

    Conclusion/Closing thoughts
    Week 8 has been very, very tough. The main workouts each day have been very physically and mentally draining, with the cardio as well it has been very difficult, however I have felt good after each workout and I also feel that my body has been properly prepared for the demands of each workout session. Everything aspect of the program works synergistically to improve your body; the food you feed yourself, the fitness transformation program and the supplements provided by Sports Food Nutrition.

    I feel week 8 has been a very challenging week. I started the week with a body weight of 174.8lbs and 14.8% body fat, and closed the week at 170.8lbs and 14.6% body fat. Only a small drop in body fat again this week, 0.2%, perhaps the lower my body fat becomes the more difficult it is to shed. As I mentioned before I am now far more concerned with how my body is looking rather than results on scales, measurements and how much I can lift etc.

    In week 9, I will be continuing into the last 4 weeks of the fitness transformation program with the dramatic transformation phase.

  40. #40
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    Week 9

    Introduction
    The previous weekóweek 8 closed at a body weight of 170.8lbs and 14.6% of which was body fat.

    Week 9 saw the continuation of the dramatic transformation phase of the Kris Gethin workout/Sports Food Nutrition Fitness Transformation Program. Week 9 also saw me leaving the UK to travel to Costa Rica. There are lots of underlying reasons behind this but I think the most pertinent is in preparation for the Vegas phase of the Rockstar program, I possibly have a few more demons to slay than most and I believe that travelling solo to a country where I do not know anyone and having to force myself to meet people, is a good way to hit the ground running when Rockstar officially kicks off.

    Noticeable physical changes
    There have been several new developments this week. Last week I mentioned that the central line down my torso seemed to be a lot more visual, well this week the top 2 horizontal lines of my six pack are constantly visible even when I am not tensing my stomach muscles. I feel really good about this as I have not seen my six pack for some time now, 2-3 years, perhaps even longer. There is still work to be done but at least I am very on course to achieving my initial goals.

    Additionally, my quadriceps are now also becoming more visible, from the front they have been week defined for several weeks now but now on the sides both the outer and inner thigh, each muscle is beginning to show.

    My vascular system in my forearms more and also in my iliopsoas (hip flexor) region, have continued to become more visible in to this week. With what I am seeing in my body I am very much of the opinion that the US Navy method of calculating my body fat percentage is far more accurate than the body fat scales I am using each day, by as much as 3-4%! That is a very significant difference in results.


    Body and Fitness
    This week I have completely mixed up my cardio, opting to reduce the intensity by going for long walks as opposed to running on a treadmill. Long walks on soft sand beaches is a good way to get a low impact cardiovascular workout. I have also done a lot of surfing over the past week, and while actually surfing on a wave is not exactly an intensive workout, the act of paddling through breaking waves is effectively a challenging prolonged and intense interval training session.

    Diet and Nutrition
    I am currently working through a course listed on Udemy specifically designed for entrepreneurs about all things nutrition, leading a healthy lifestyle, losing body fat, hacks when eating out, hacks when cooking at home, meal ideas, suggestions by type of cuisine and so much more but possibly my favourite is learning to listen to your body (let it tell you when you are hungry or when you are full). Part of the Rockstar theme this year is sustainability and longevity and this course fits perfectly into the maintenance of the physique we have been sculpting for the past 9 weeks. In addition to this information, we also have the tools and understanding of the mechanisms required to build, maintain or lose weight. It really isnít that difficult, mostly common sense but as alwaysÖconsistency is key.

    Lessons on Perseverance and Hard work
    The fruits of my labour are finally reaping the rewards, my six pack is gradually becoming more and more visible as each day passes by. my goals coming into this program were to be sub 10% body fat and to have a six pack again with all muscles nicely defined. I donít care how much I can bench, curl or deadlift, I just want to look like a bad-ass.


    Changes in day-to-day life
    After this fitness transformation program is completed, if someone were to ask me ďHow many days per week do you train now?Ē, my answer would be ďI train every single day, all 7 days, week-in-week-outĒ. Now obviously, lifting weights every single day is not necessary and ill-advised but doing something each and every day is how I was brought up but somehow the habit drained away. A rest day should not be called a rest day but rather an Ďactive rest dayí, do something, anything to get you off the sofa and from watching shit tv, go explore somewhere new, walk down that road youíve never been before, try a new sport or activity. Make being active a part of who you are, make it a part of your identity and working out will never get boring nor feel like a chore.


    Conclusion/Closing thoughts
    Week 9 has been a fun week and full of many realisations, the weight training has been consistently and thoroughly challenging as always. I feel like I am finally starting to Ďfind myselfí again, I know it sounds slightly cliched but it is true.

    I started the week with a body weight of 170.8lbs and 14.6% body fat, and closed the week at 170.6lbs and 14.2% body fat. A small drop of 0.4% body fat this week. It feels good to finally start seeing your six pack again after so much time. I wonder if I can get an 8 pack before Rockstar starts.

    And so I go into week 10Öonly 3 more weeks to go!

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    Week 11

    Week 11 Blog

    It is now the end of the 11th week in my 12-week diet, exercise, and supplement program from Sports Food Nutrition. Only 1 week to go! I have to say that the end coming is kind of bitter sweet. While it will be nice to have a slightly less strict diet and a little more of my free time not spent in the gym, I have enjoyed the ride and learned a lot about nutrition and fitness. I have also seen how powerful my will can be more so than probably any other point in my life. In the first 10 weeks combined I lost a total of 34.3 pounds and 11.7 % body fat. I started week 11 at 187.1 pounds with 18.6 % body fat and ended it at 185.7 pounds with 16.5 % body fat. So for week 11 I lost 1.4 pounds and 2.1 % body fat bringing my 11 week total to a loss of 35.7 pounds and 13.8 % body fat.

    When I first started out my goal was to get back under 200 pounds and to less than 20 % body fat by the end of the 12-week program. I had surpassed the weight portion of that goal by the end of the 6th week but it took me until the middle of the 10th week to hit the body fat % segment. As I sit here with 1 week left I am blown away at the results Iíve had. A couple of days before starting the program I had my body fat % checked on a professional monitor, and it showed it to be 2.8 % higher than what my at-home model showed. I believe my actual current body fat % is lower than what my monitor tells me which makes the results even more incredible. I am hoping that on I can arrange to get another professional reading on the last day of this program and I will include those readings in my week 12 blog if I can make that happen.

    My new goal for the end of week 12 is to have lost 40 pounds and to be under 15 % body fat. I feel like the body fat % will get there much more easily than the weight as I have trended that past couple of weeks so I may need to make a small change to my macros to accomplish this. I am still at the 50 % Proteins, 20 % Carbohydrates, and 30 % Fats that I started last week. I will be consulting with one of the guys from Sports Food Nutrition to see if they can give me some advice on making this happen. I plan to continue working out after that and I would like to get down to 175 pounds with around 11 % body fat over the coming months.

    The ZMA, or Zinc Monomethionine Aspartate, from Sports Food Nutrition that I spoke of last week is definitely helping as I suspected. I get to sleep very quickly and sleep deeply throughout the night with no difficulties whatsoever. I am also waking up much easier than I have in years. I will definitely continue taking this and again, I recommend trying it out if you have issues with any of those things.

    I do not have a lot of exciting changes to talk about this week. All in all, it was just another week. They say it takes 21 days to form a habit. At this point I have been going on this program for 77 days. My diet and exercise routines are definitely habit for me. I think it will be weird to not be in the gym every day after this. I expect to take just a couple of days off after this is over but then I will most likely go back to that for a little while, or maybe to 6 days a week, until I reach the goals I mentioned. I did say that I was planning to wait until the end of this before purchasing any new clothes because if I did that the new clothes probably would not fit by the end anyway. This week I had to abandon that and go get a new belt though. All of my belts have been loose for a while now but it got to a point where not only were they loose but my pants were actually falling off with the belts as tight as they would go. I was having to actively hold my pants up to walk. That is a good problem to have, and it was comical to my friends, but I had to do something about it regardless of the comedic value it was providing them.

    Iím looking forward to tomorrow being my last day of the P90X Yoga. I did a little better with it again this week but it is still the hardest day of the week for me. The parts of it that were the hardest are now much easier, still tough but easier. The strange part is that in the beginning I did most of the balance poses relatively easy and now they seem to give me trouble. I can get into the poses but just have difficulty not falling out of them. Iím not really sure what is causing that, maybe it has something to do with the amount of new muscle in my body. I know the benefits of Yoga are substantial though and I have seen the increase in flexibility and have made it almost all the way through this and avoided any major injuries which may be in part due to having done the Yoga. I may try to find a regular Yoga class to check out the following week and see how I do with that. And then maybe I can work my way back up to the P90X Yoga. I am not going to give up on it though.

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    Week 11

    One week to go.

    I was given the option about half way through the transformation to either try to reach my goal of 200 or switch to a cutting diet. I stayed on the 4000 calorie diet for the rest of the week because I didnít want to switch mid-week and I also wanted to see how the rest of the week went on this diet. Its clear Iíve plateaued and my body is telling me this isnít working anymore. Despite eating 4000 calories per day Iíve been losing weight. So Iím going to listen to my body and do a cutting diet. Iím going to eat 2400 calories a day for this last week. As much as I wanted to reach 200 lbs, I know itís best to listen to what my body is telling me and switch it up.

    The 12 weeks is a sprint to get the most gains possible but in the long run body transformation is a marathon and a lifestyle choice. Iíll work on getting to my goal of 200lbs and under 10% body fat when I return from PR. Although I wonít hit my goal of 200 lbs this transformation, it has accomplished its ultimate mission of changing my mindset for what is possible. I have truly seen that when it comes to fitness I am capable of way more than I thought I was and surely nobody would have ever criticized my pre-transformation body of ever being out of shape. It was in a pretty good shape but now I realize what is possible and Iím not settling. It has shown me that a 7 isnít good enough. Iím going for it all. Iím going for that body that makes others heads turn and go damn. Itís possible.

    This transformation has already done wonders for me outside of fitness. I walk around with more confidence. Another thing that I believe is huge for me is I am looking forward to the summer in so many ways that so many little things, I probably would have cared about in the past, I donít give a fuck about now. Itís like people sense it too. They can tell in my interactions that I am on a mission and every interaction with a person is better. I think itís because I am truly coming across as not needing a damn thing from them. Whereas before the program I believe my life was lacking true direction. My path was keep growing my business and go out and keep meeting girls but it seemed like a stagnant growth in both areas. Now, with so much to look forward to on the program and even with the new found eagerness to transform my body even more, itís like I have a renewed purpose. During rockstar Iím really looking forward to getting a clear mental picture and blueprint for my life laid out in my head to continue this awesome feeling of direction and purpose. I am also pumped to be able to see on rockstar, what is possible. Just like on the transformation I really had no idea what was possible for myself and what it would take to get there. The transformation has shown me what I can do and what it takes. Iím looking forward to rockstar to see what is possible in the other areas of my life and what it will take to get there.

    The instructors recommended a couple books to read. I was actually reading them before they were recommended and was about half way through each of the books. I suppose I should single focus and finish one off then go to the next.
    I love the ďInner Game of TennisĒ and can relate so much to letting myself get in my own head. I amazing myself at some of the things I do or say when Iím not thinking about shit and just letting myself come through naturally.

    ďNo More Mr. Nice GuyĒ is an interesting one for me because I can definitely relate to the Ďsymptoms of Mr. Nice guyí especially the ďfixer and doing nice things for othersĒ. For example Iíve been hanging out with this woman and she just bought a new place and it needs some simple fixes in the place like a leaky faucet fixed and a new light fixture and a hole patched in the drywall. I offered to fix it for her without her asking and went ahead and did it. I worked construction during the summer months for 4 years so I know how to do that shit and its quick and easy for me where it would take her a long time or pay somebody or get somebody to come and do it. Iím there and itís easy to do and I like doing nice things like that for people so is that just being plain nice? Or is that being Mr. Nice Guy? Itís a fine line and I think Iím doing things for the right intentions but is there a deep down Mr. Nice Guy habit Iím feeding. When a woman does something nice for me like cook me dinner I appreciate it and appreciate her for doing a nice gesture so does it not work in reverse? I struggle with how nice is too nice and when is it over the line and when is doing something nice for somebody appreciated. Iím really looking to get this cleared up and learn more insight on this topic on the program.

    Looking forward to this last week and cutting fat. We have a 2 week break from the end of the program to the start of Rockstar. Iím going to use that 2 weeks to continue to cut body fat. Ideally if I can hit it hard and smart without losing muscle Iíd like to get down to 12 percent body fat or lower in the 3 weeks. I think itís definitely doable and Iím going to work hard at it

  43. #43
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    WEEK 11

    Finally making my come back after a tumultuous few weeks. The X-Stretch and foam roller have been fantastic in getting my back to normal. Currently I am back at 90-100% efficiency ready to continue to make progress where I left off. This weekís nutrition was on point. I kept it around 200-300 calories lower so I would be able to catch up. This week I am definitely noticing my muscular endurance. Iím starting to see slight definition and definitely larger biceps, traps, back muscles, and leg muscles. More significantly, Iím able to continue through sets without taking small breaks or lowering the weight so I can finish the required amount of reps. I definitely can say I feel stronger and am lighter on my feet. It has been such a tremendous difference.
    I literally started at around 255/260lbs and can remember how difficult it was to get up out of bed, walk up stairs, tie shoes, and just in general, move around. I would literally be tired by mid-afternoon, would need multiple breaks during work, procrastinated a lot more, and didnít have energy to do really anything. I didnít realize this at the time, but all aspects of my life suffered. Socially, physically, mentally, and spiritually I considered myself to be in an unhealthy place. It was so ridiculously easy to get there as well. We are culturally conditioned to think that it is okay to eat all these terrible foods and it is ok to accept who you are and be obese. Is it morally right to advocate obesity and tell people to be comfortable in any body they are in? I can definitely understand if you are 20% or under body fat, but anything above that is questionable according to my beliefs. When I was overweight, my mentality was that many people are overweight and I should be comfortable in the body Iím in. I never got that push to wake the hell up. It was not healthy to be that weight or learn to be comfortable with it.
    This week was a very time constrained week for me. I went to a Tony Robbins, Unleash the Power Within seminar. It was absolutely unbelievable. In a nutshell, the seminar was a way to re-program your mind to accomplish your goals. They taught you how to hack your own brain so that you can control your mind state. Iíve had thousands of days where Iíve been so ridiculously tired, and did not want to get up out of bed to go to the gym. Iíd hit the snooze countless times, and eventually head back to sleep. Tony taught how changing your physiology and language has a great impact on your mental state. As a medical professional, It is insane to think that you have a little control over your own hormones and neurotransmitters. Norepinephrine, serotonin, and dopamine all directly play an impact on what kind of mental state you are in. The power of meditation each morning along with certain breathing patterns can alter your day to day life. Essentially, you can employ certain techniques to alter these levels in your body. Whether it is setting or accomplishing a goal, feeling more confident, getting more energy, or getting rid of a fear, the seminar allowed people to find a faster and easier way to do carry out these things.
    Another key thing learned in the seminar is getting energy via nutrition. All of our cells in our bodies create this source of energy, and most of our energy comes from food. Whenever we get sick, it is our bodies own natural way of letting us know there is an underlying problem that it is trying to cure. The three major pathways that we build up toxins is taking in more than you can consume, taking in chemicals that are not natural, and taking in a diet that is overly acidic.
    The two largest takeaways for me were the categories of food and beverages that were considered acidic, and also how breathing in general can cause disease.
    Breathing has always been an issue for me since I was young. Growing up with asthma when I was an infant and child, I might have developed in irregular way to breathe. It may sound ridiculous, but I never knew how to breathe. My breathing was always shallow and not from the diaphragm. Looking back, I now realize why I developed anxiety, couldnít run long distance, and communicated with low volume. Breathing correctly allows the human body to eliminate waste efficiently through the lymphatic system, allows cells to produce more ATP (energy), improves posture, oxygenation, and muscle efficiency. All these amazing byproducts from just breathing correctly.
    In terms of acidity, caffeine and meat are two things I will have to greatly try to reduce. I depend on caffeine everyday as a pick me up, but will have to train myself to not use it because of the acidity. Meat I will have to cut down to a smaller portion. The general rule to eliminate the acidity of meat is eating 70% of vegetables with only 30% meat in any given meal. For me, Iíve always been doing it the other way around, eating a large t-bone steak or more meat, and a small tiny portion of vegetables to make myself feel better about the meal. I had one meal this week where I had meat and changed it up to a larger vegetable portion. I realized after eating the vegetables, I was not even all that hungry to finish the meat. I am definitely taking on this new eating habit for the rest of my life. It is a complete game changer.
    Overall, it was an amazing seminar and I wish I ended up going to it a lot sooner. Nonetheless, better late than never. I will continue to review my notes and incorporate these principles Iíve learned in my day to day routine.

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    WEEK 12/TRANSFORMATION REFLECTION

    It has been a grueling, rollercoaster-like ride these past 90 days. Finally, the program is officially finished!! There are no words to describe how hard this has been. There were days I was in pain, feeling sick, lazy, hungry, tired, achy, and just out of it. Nonetheless, I still pursued my goal and kept trying to move forward. It was a difficult but necessary journey I didnít know I would be able to complete. It has been such a drastic difference from Day 1 in terms of my body and well-being. I will be forever thankful for this program and what it has taught me.
    At 255 pounds, I literally thought surgery was the only option for someone to lose the weight. How could I let myself go up to that unhealthy weight? This was a major thought of mine before I started the program. The thought of something being impossible was a limiting belief that didnít make any sense. Diagnosed with obesity, hypertension, and pre-diabetes, I also had feelings of inadequacy, social anxiety, depression, and addiction. Now Iím 175 pounds, feeling confident, social, and very positive. Iím no longer addicted to food, and eat only when I am hungry. What a drastic change from day 1. I would not trade this feeling for anything in the world, and am so elated with joy. There is nothing I would do to compromise what I have worked so hard to acquire. Days and weeks of sweat and hunger have finally paid off for me.
    Another great thing about completing a program like this is the fact that other goals you want to accomplish in your life seem trivial. Iíve shattered my limiting belief that weight loss would be nearly impossible, and my body was genetically pre-disposed to be be obese. What a joke this was. My mindset towards everything has completely changed. Iíve done an extremely difficult thing the average person canít do. Most people are quitters. It insane to think that a few months back, I had no self-esteem or confidence at all. I had a terrible mindset and always quit if something got too tough. I view myself as a successful leader now. I consider myself confident, healthy, good looking, and tough. I would have never thought these things about myself before. More importantly now, I look at the other things I want to accomplish in my life, and literally feel like I can take anything and make it happen.
    The transformation journey is difficult to put in words. It is like looking straight up from the base of a mountain you are about to climb. From the bottom, it looks like an impossible feat, and you actually just want to cry. As you start making the motions to climb up, you take it a little at a time. One major thing Iíve learned was that no matter what goal you are trying to attain, it is an absolute necessity to make mini goals, and take it a little at a time. Changes that are made 2 millimeters at a time, each day, will result in a long term drastic change over time. The spreadsheet and calorie counting were vital tools to encourage me, keep track, and attain my goal. Doing this for 90 days straight has kind of internalized a system for me to eat right without the use of the spread sheet and off the program. It is something I will value for the rest of my life.
    Although the program is over, I will definitely not stop working out and will continue treating my body as my temple. When you work so hard for so long, you can be blinded by the progress youíve made. Looking back at day 1, I definitely see a huge difference. All the compliments from friends, family, and especially women have brought me a sense of pride and happiness that I wouldnít replace for anything. So many people I have known for a long time literally walk right past me not recognizing that it is me. Once they do, they flood with joy and excitement. Many people start asking me what is the magic formula, begging me to help them attain the same goal overnight like I did. What I try to explain is that it was not overnight, even though it seemed like it. I explain all the boring and repetitive things Iíve done, and their facial expressions change to a blank, boring, and almost sad one. So many people including myself, want an easy, quick-fix. I now realize what it takes to make a change and the hard work that goes in it.
    Again, I will be forever indebted to this program. It has taught me discipline, hard work, and value. It has prepared me mentally and physically for an awesome summer. I am now confident walking around without a shirt. I can finally also appreciate a swimming pool. It no longer takes me 10 minutes to get out of bed. I no longer have to sit down to tie my shoes. I have a body of an athlete and am officially not only healthy, but actually ďfitĒ. Additionally, I have developed the mental mindset of a champion. I feel like I can chip away at any task no matter what it calls for. I realize that change is made at 2 millimeters at a time. The tracker and the progress have also taught me to enjoy and work in the process. I am now a lot more confident, smiling, cheerful, positive, and energetic. These are mentalities that are not attained overnight. It took a long time for me to develop a strong mindset, and I am truly grateful. This type of insight and growth only comes from doing what is painful. I now realize there are a lot more things in life I need to accomplish that may be painful. I am so ready and excited to make those changes and have the best summer of my life.

  45. #45
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    Week 12

    Week 12 Blog

    It is now the end of the 12th week in my 12-week diet, exercise, and supplement program from Sports Food Nutrition. It is finally over! In the first 11 weeks combined I lost a total of 35.7 pounds and 13.8 % body fat. I started week 12 at 185.7 pounds with 16.5 % body fat and ended it at 182.5 pounds with 14.7 % body fat. So for week 12 I lost 3.2 pounds and 1.8 % body fat bringing my 12 week total to a loss of 38.9 pounds and 15.6 % body fat. It took all 12 weeks but I finally have a 6 pack! It is not as well defined as some but it is a six pack none the less. There have been several stubborn areas on my body that I thought would never get fit. Over this last week I have noticed significant improvement in all of those stubborn areas. I have noticed that the fat layer that was covering my abs has really started to disappear. I know that as I continue this new lifestyle it will only get better with time. The two other areas that were really holding onto fat were my chest and my thighs. This diet combined with the exercise and smart supplementing finally attacked those areas directly this week. I am excited to head into Vegas with what I consider my best body yet!
    So my goal as I mentioned last week was to drop 40 pounds and to be under 15.0 % body fat. I am very happy to have reached my goal of being under 15% body fat. And look forward to watching it continue to drop. I knew going into the week that reaching a loss of 40 pounds would be a monumental task and I did my best but came up just short. I will continue my efforts however until I have surpassed that goal and I know that will happen soon.
    Traveling is a passion of mine. I have been to 44 US States and 3 of the 6 that I have not been to are within driving distance of New York. So early this week I decided I would make that trip before my time in NY was done. With this falling on the 4th of July weekend the friend who I have been staying with decided to join me. He had never been to Canada and we were going to be close anyway so we decided to make an extended weekend out of it. So the last four days of my 12-week fitness program ended up being a road trip that spanned 9 States and 2 Canadian territories.
    The first stop of my road trip was York, Maine where I visited the Cape Neddick Nubble Lighthouse. This is one of the most photographed lighthouses in the United States. In order for me to get some Facebook worthy shots, and I did get several, I had to climb down the small cliff face that was exposed due to low tide. I can only imagine doing this 12 weeks ago. It would not have happened. I would have gotten the same photos that all of the other ďold meísĒ got from the parking lot. I found myself climbing aggressive slopes and being excited for the prospect of a great shot instead of being out of breath.
    I spent the last two days of this 12-week program at Niagara Falls, which all made for beautiful scenery while organically getting my cardio in. At Niagara Falls, I chose a hotel about a mile away from the actual falls and walked back and forth to it several times a day. Half of which was up the mountain.
    I have found that when you truly commit to something like this program you always find a way to do what you need to do to make it happen. As I have traveled a few times during this 12-week program I have found that scheduling my workouts, finding interesting places to do my cardio and maintaining a healthy diet has only gotten easier.
    I wasnít able to have my body fat % professionally tested as I had hoped to because this road trip. I still intend to have a professional body fat % test done, however, I did not accomplish that in time to report it here. I do feel confident now that the reading I am getting is fairly close to accurate though it still may be slightly high.
    As I have mentioned in some of my previous blogs the impacts of this program on myself have been profound. I have found drive to complete an arduous task, learned a greater degree of commitment, and seen that I can change to a greater degree than I thought possible by truly committing to something. The most interesting changes that I have noticed however have come in the form of friends and associates seeing my transformation and making the decision to alter their lives in a similar way. Some have started to eat more vegetables because of my bold attempts into new foods. Some have committed to lose weight that they never believed would be lost after they saw such a dramatic change in my weight. And others who do not have an issue with weight or health have chosen to eat cleaner because they have seen how much healthier my skin looks eating clean for 12 weeks. It feels awesome knowing that my hard work has had a positive impact on other peopleís lives on top of the phenomenal impact it has made in my own. They say that it is not what you take with you that counts but what you leave behind. I believe that the Sports Food Nutrition 12-week fitness program has left me a changed man and I believe that I have passed that along to those in my life as well.

  46. #46
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    Week 10

    Introduction
    The previous weekóweek 9 closed at a body weight of 170.6lbs and 14.2% of which was body fat.

    This week saw the continuation of the dramatic transformation phase of the Kris Gethin workout/Sports Food Nutrition Fitness Transformation Program. As I mentioned last week I left the UK to travel to Costa Rica and during week 10 I have continued my journey through the country.

    Like my experience in Peru, it has been very easy to maintain my workout and diet commitments. For my workouts I have been using a mixture of commercial gyms and gyms within my hotel, hostel or villa depending on what is available. For maintaining my diet I have been either eating out at restaurants or preparing my own meals depending on whether or not I have access to a kitchen in where I have been staying.

    Noticeable physical changes
    This week is possibly the first week since the beginning of the fitness transformation program where I have not noticed anything significantly different from the previous week. Looking at my set of photos for this week it appears as though I have gained fat when comparing them to the previous week but my results on the scales suggest otherwise, having lost 0.7% body fat this week. Interestingly the majority of my cardio training has been at a much lower intensity than when I was back in the UK and pushing myself on the treadmill. Having said that though, the duration of my cardio has far exceeded the allotted 50 minutes (total time).

    My vascular system in my forearms more and also in my hip flexor region are still visible at rest, my quadriceps are also still starting to show each individual muscle and my six pack looks pretty much the same as last week, with the horizontal lines beginning to show through

    Body and Fitness
    This week I have again completely mixed up my cardio to keep things interesting, I have done a variety of activities and found a nice balance between low and high intensity. I have walked for miles on beaches, surfed and stand up paddle boarded and also thrown in a few treadmill sessions. As a result of making significant progress through this fitness transformation program I feel revitalised and ready for anything.

    Diet and Nutrition
    Last week I mentioned an Udemy course I was working through. The course has been very insightful and especially useful for me as I mentioned earlier that because I have been in Costa Rica I have eaten out at restaurants when a kitchen was not available. The course builds on everything we have been learning about how to lead a healthy lifestyle and how to adopt healthy eating habits for when the fitness transformation is complete, in order to maintain our current physique and/ or go on to improve even further.

    For the remaining two weeks of the program I have been moved onto the Ďgainerí diet. Over the last 10 weeks I have grown to love the loser diet as it is so easy to choose meals, whether eating at home or eating out. The gainer diet will take a little more planning and forethought for each meal especially as I donít have my home comforts to make it easier. Going from the loser to the gainer diet will be interesting as I will be going from one extreme to the other, i.e. from feeling hungry to feeling so stuffed I canít even look at another meal.

    Th main bonus for me moving on to this diet is that I get to eat more carbs which should see my energy levels increase and while it is still a restrictive diet, I am able to eat a wider variety of foods than I am allowed on the loser diet.


    Lessons on Perseverance and Hard work
    At the beginning of the fitness transformation I would not have been able to cope the way I have these past few weeks with my cardio training, in particular the surfing as the waves here have been particularly strong and relentless. But also in my ability to repeatedly stand up on the surfboard takes itís toll on your core and chest and arm muscles, not to mention your back muscles when paddling out.

    After 10 weeks of the program so far I am starting to feel like an athlete again, like I once was in my younger years. I am angry at myself for having let myself get in to the condition I was in at the start of the year, but the entire process was so gradual I did not realise things were as bad as they were. I was in a state of denial. It just goes to show what you can achieve in such a relatively short space of time as long as you are consistently making the right choices and performing the right actionsÖthe change you can experience is astonishing.

    Plus, it is always a bonus when you notice girls on the beach checking you out.


    Conclusion/Closing thoughts
    Week 10 has again been a fun week, I have continued to do cardio training which I find enjoyable and found a balance between high and low intensity cardio so it does not feel like a chore. I believe this has helped me to remain focused and to once again see a bigger drop in body fat than I have seen over the past few weeks.

    I started this week with a body weight of 170.6lbs and 14.2% body fat, and closed the week at 170.4lbs and 13.5% body fat. A drop of 0.7% body fat this week.

    Last 2 weeks of the program left!

  47. #47
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    Week 12

    I watched Gethin’s DTP shoulder press video right before I worked out. He said today he would start with 30lbs and go up each lift 10lbs and back down. Immediately I thought to myself, “If Gethin is starting at 30 lbs. dumbbells I should probably start at 20 or 15. Then I caught myself and said F-that. I’m going right along with Gethin. So I grabbed the 30’s and went up right alongside him. As I did the lift it was surprisingly easy and I thought to myself, “Damn, I’m right there with Gethin, lifting the same weight he does. It made me realize that I am capable of so much more and all I have to do it apply and do it. The challenge for me is believing it at a deep down level to where I actually feel that way. I sat there getting up to the 70lb dumbbell which was the highest weight. I took a second to let it sink in that I am this person who I have pictured in my mind. A strong, ripped, fit, masculine machine that others look at and say, Damn. And I sat there and then I thought to myself, “If I’m that guy, I know I can do better.” I went and grabbed the 75lb dumbbells and threw them up and repped out my set of 10. ‘Effin right! I just put up more weight than the guy I’m learning from in the videos. I know it’s not a competition among him but it is a competition for me. How much can I push myself? How much am I capable of. I got done with the 75lb dumbbells and said. I’m going to crush another belief. I’m going to jump up to 80 lbs. for the 2nd set of 10. I grabbed them and did it.

    This has been the major success for me with this program – learning what level I truly am at, giving myself credit for where I am at and learning I am capable of so much more. I see somebody else do something and I think well that’s those guys. I could never do that, or even worse “I don’t want or need to do that”. That was my belief before this program. It was a mentality of my 185lb frame is good enough and I’m happy with it. In reality, I didn’t know what was possible or what it would even feel like to be where I am now. This transformation has really shown me my potential.

    The compliments you get are awesome. This past weekend I saw my cousins who I haven’t seen in 6 months. My cousin got out of the car and said in a half joking way. “Damn, who is this Arnold Schwarzenegger?” He was kidding but damn it felt good to have that name dropped to me as a light hearted compliment. I think to myself I’ve gained probably 5-7 lbs of LEAN muscle. I can only imagine what another 5-7 lbs. of lean mass would do.

    A major part of this program is that it has shifted my focus in such a positive way. I’ve done 2 months no alcohol before this and have always eaten ‘clean’ foods about 80 percent of the time. But this program has shown me it’s possible to go all out and say NO to alcohol and NO to shit foods 100%. If my friends went to eat out and I wanted to go I would go and sit there at the table drinking my double whey protein shake. And it felt fucking amazing. It was a feeling of, this is my mission and I don’t care what people think, I’m reaching my goals. Saying NO to things feels amazing. “Hey man, do you want to do a shot?” – NO. “Hey man, do you want to grab a burger?” – NO.

    This program looking back was pretty easy in relative terms. It certainly wasn’t the most difficult thing I’ve done in my life so why didn’t I do it before? - Because it’s easy not to. It’s so easy to rationalize excuses and the funny thing is I actually believed them like they were fact until this program forced me to just do it.

    The power of a single focus is so important and this program showed me that. You really can achieve anything if you turn your wants into a must. There are so many excuses out there for anything. If you want to find an excuse you will find one. The real power comes from taking those excuses, throwing them to the side and reaching your goals. Where there is a will there is a way just effin do it and don’t let anybody try to know you off track. The funny thing is that I had friends try to knock me off my mission. They tried to get me to take a shot or miss a workout or eat out. I had to tell them a couple No’s before they realized I was serious and then they stopped. The interesting thing is they had a whole new respect for me after that though. It’s like they realized I was on a mission. I even had one friend ask for the workout because he said I motivated him so much.

    Overall a great program and very eye opening. I am looking forward to setting new health and fitness goals and hitting them. It will probably have to be when I get back from rockstar but that is ok. It is something exciting to look forward to and I’ve already started planning out the path to get there in my head. I know on rockstar it will be challenging to make gains while on the program so I’m hoping to at the least maintain my fitness level while on rockstar.

    Let Rockstar begin!

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    INTRODUCTION

    My name is Khan. I am 35 years old and have dabbled with being in good shape since I turned 18.

    My first stint was at a gym in Los Gatos California when I decided I didnít want to be skinny anymore so I joined a gym and got a personal trainer. The first question he asked was ďWhat do you eat? You need to keep a food log and next week we will see what you are eating.Ē As a single guy who had recently moved away from Canada my cooking portfolio consisted of essentially 2 things: grilled cheese sandwiches and tomato soup. Lunch was usually a burrito and a pop. And my roommate and I used to buy energy drinks by the case.

    I kept up for a few months and increased the variety and types of food I could cook, but I was bored of working out.
    After moving back to Canada I took up MMA because my roommate was an amateur kickboxer, however I never really took to it and although I was a great training partner I was never a good fighter. My fitness level was decent though, and if I wasnít muscular I was at least lean.

    Squash and badminton followed and Iíve stuck with that for some time. At the start I trained heavily, travelling across the world to find high level training at rock bottom prices was a past-time of mine for years and took me across the globe from Tanzania to Malaysia. But in recent years as my base skill level has increased, my desire to train has gone down and my desire to play has gone up. The net effect is that I spend less time on the court and my level of fitness has slowly decreased.

    In January of this year I clocked in at 199 lbs and I knew I had to make a change. So I cut down my alcohol intake and have been going to the gym 2-3 times per week since January. I am starting this transformation at 187 lbs and 22% body fat which is probably a lot less than what I was in January.
    The next 12 weeks should be an interesting experiment. I am fully convinced that I should be able to make some decent progress, the trick will be if that change is significant and sustainable.

    Let the games begin!

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    Week 1

    The journey of a 1000 miles begins with a single step they say… well consider step 1 in the books!

    Before I started the 12 week fitness challenge I thought I was in decent shape. After all I play racquet sports in some form of another about 2-3 times per week. Although I don’t run often, when I do I can run for 5-6 km without stopping at a moderate pace. And I thought I was relatively strong. I think much of this stems from a time when I was strong, when I was working out regularly and training martial arts.

    This week I found out I am weak and out of shape. My body fat clocked in at 22% and topless pictures DO NOT do me justice. Turns out I can’t lift as much as I used to either (surprise!). And to top it all off, my left side is significantly weaker than my right side.
    But all that aside my work outs are actually going really well. I’m able to push myself and I quite enjoy going to the gym. It doesn’t hurt that I go to the university gym and there is a lot of eye candy!

    The food is probably the hardest for me. I’m supposed to be off work for 2.5 months starting in weeks so I am hoping my time to buy and prep food will be better. This week I did what I could, which meant cooking in the mornings and at night and eating a healthy salad during the day.

    Gym

    Since I haven’t worked out in a long time and my left side is stronger than my right it’s pretty hard to figure out what weights to use for workouts. Too heavy and my left side won’t make it, too light and my right side won’t go to failure. I’ll have to ask the coaches what to do about this – I want to push myself but I feel like I either sacrifice form and risk injury, or I can’t train to failure without using different weights on each side which doesn’t seem like a good idea.

    Also I hate Ab Ripper X. On our “rest” day we are required to do 40 mins of cardio and Ab Ripper X – an ab workout training video. It’s only 15 mins long but it is torturous. I actually dread my rest days because of it.

    On my second rest day I was still sore from my first rest day, so rather than getting easier it was significantly harder. I know my body will adjust and it will become easier, but NOT TODAY!

    Food

    For breakfast I am eating eggs, oatmeal, and spinach. This is working out nicely but I’m going over on fat for my daily macros. I suspect I will have to cut out the eggs in favor of egg whites.

    I hate salads. I actually don’t like most salad dressings which in a way is good but it means I have to improvise because I also don’t like eating raw leaves. A mixture of yoghurt and hot sauce works well for the most part, I also dried making a chutney of non-fat yogurt, green chilies, cilantro, and mint. Let’s just say it didn’t work out as well as I hoped. I’m going to try a homemade salsa soon and take another shot at the chutney.

    Dinners are not bad, eating yams, chicken, and spinach suits me pretty well. I am east indian so I have a lot of great spices in the house and a mix of cinnamon, cayenne, cloves, pepper, and cardamom which we call garam masala does wonders to otherwise bland food and adds 0 macro nutrients or calories to the mix (so I’ve been told).
    But the sameness of the food and the time it takes to make food every day is getting to me.

    Grocery shopping

    I went to Costco to buy food for the first time in my life. I’ve been there before but never to buy food for myself. I can’t stand to be in a grocery store for more than 30 mins. That’s why I chose to live across the street from a grocery store and typically buy whatever I need right at that moment. But that is not going to work for this program. 6 meals a day requires preparation.

    Costco was a nightmare. I almost slit my wrists in aisle 5 and called it a day. Do you know Costco has no labels on their aisles? You have no idea where anything is – and its complete chaos on weekends. Note to self: only go to Costco in the middle of the day during the week. The food run was successful though I bought tilapia, chicken, steaks, lots of water, and some cool black bean spaghetti which I am excited to try. I typically eat a fair amount of pasta and had already resigned myself to not eating any so this is a real treat.

    Food prep

    As an infrequent cooker it probably shouldn’t be surprising that I actually do not have a lot of cookware. Certainly not enough to cook broccoli, steak, chicken, fish, and yams all at the same time.

    Cooking all the food I bought took my 4 hours. It was horrendous and I absolutely need to optimize the cooking process next week.

    Progress

    I definitely look better. People at the office have already been commenting that I look skinnier and my pictures definitely look better.

    BUT my weight and body fat have essentially not moved at all! In fact both have gone UP not down. Obviously this is a factor of diet – I need to eat more salads and probably cut out eggs in the morning L. I also need to start taking supplements. I am taking protein powder but none of the other supplements on the list since I haven’t had time to go out and buy them yet. Next week I hope to procure all my supplements and start eating more salads and less eggs.

    Life

    This week has been pretty tough. Because I’m about to take 2.5 months off of work I’ve been scrambling to get everything done so I can take the time off. So late days at the office almost every day and then hitting the gym and coming home and cooking has meant I’ve been getting to bed pretty late every day. I’m also experiencing some mood swings. I think this is due to my low calorie intake, stress from work, and massive change in diet and exercise – it’s just stressful on my body and my mind is reacting. Hopefully this doesn’t last long!

    Summary

    All things considered it was actually not as bad as I thought it would be. Having a program makes it easy. Even on days I don’t feel like working out I just go anyways because I’ve convinced myself I have to do it. I’ve been at the gym right as it closed at midnight – but I finished my workouts every single day.
    Looking forward to Week 2!

  50. #50
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    Week 2

    Week 2 was tough though it went by fast. The workouts seemed shorter but more intense, my left side is still significantly weaker than my right side and I feel this will become more of a problem not less as time goes on. I’m not sure what I can do to get it to catch up. Anytime I do a two handed exercise I feel like my right side is doing all the work – although I try to get my left into the action it just seems to fail faster and then I can’t do anything except let my right side do all the work anyways.

    Maybe I will try to do more individual side exercises where I can.

    The other thing is I’m still not off work. Looks like it will be Wednesday before I can fully unplug and focus on studying and working out without interruption for the next 2 months – I’m really looking forward to it and can’t wait for it to start up!

    Gym

    Today was by far the most intense leg day I have experienced in my life. The work out was short (about 1:20 including cardio) and there were only 4 exercises – sounds easy right? Try 4 sets of hack squats of 50 reps each supersetted with standing leg curls. I thought I was going to throw up after the last set. In fact if I hadn’t of jumped straight onto the cardio machine to slowly cool down I probably would have!

    The other thing that is killing me is Ab Ripper X. Although it is becoming easier, all the means is I am able to get through more of the video before I have to stop. I still HAVE to stop. I am actually considering just doing it every day so my body adapts to it and it just becomes easy. Let’s see if that happens.

    Food

    I’ve switched from eggs to egg whites and am trying to eat more salads and less spinach and yams. This is working I think – but I need to eat more salads, a lot more salads.
    I’m also not losing weight or body fat nearly as fast as I think I should be. I think it might have something to do with my sodium intake, so I’m going to monitor that more closely next week. I also don’t think I am drinking enough water. I have a gallon jug but the tap water in my building is not exactly top notch so I end up drinking bottled and filtered water throughout the day. I’m going to get a water cooler next week and that should help significantly.

    Grocery shopping

    Luckily I still have a bit of food from last week. Because I refuse to go to Costco on the weekends now. I’m hoping to go on Monday or Tuesday evening and cook either Tuesday or Wednesday evening. I feel like I will be much more efficient at cooking this time around!

    I’m also going to experiment with some new recipes: I am finally going to make my own salsa and I’m also going to make some homemade cauliflower and cilantro tortillas – I’m looking forward to a healthy taco night in my near future!

    Supplements

    This week I finally got my supplements!
    I’m taking:
    ∑ A multi vitamin and green tea extract at breakfast
    ∑ A multi vitamin at lunch
    ∑ 2 creatine pills 20 mins before my work out
    ∑ BCAA drink during my workout
    ∑ 2 creatine pills right after my workout
    ∑ A protein shake mixed with Glutamine when I get home
    ∑ A multi vitamin and an L-Carnitine with dinner
    ∑ And sometimes a protein shake right before I go to bed
    3 things I’m still missing:
    1. Hydroxycut: I’m a bit worried about my sensitivity to caffeine on this one so I’ve started taking 1 pill every other day. I’ll go up to 1 pill a day next week and then I’ll come up to the full dosage maybe the week after.
    2. Tribulus/testosterone: Instructions say take at night on an empty stomach…however my schedule has made it that I am eating pretty late so I will give it a shot tonight since I had an early dinner. I think I’ll be able to take it this week as my work schedule is easing up.
    3. Fish Oil: Just totally forgot to buy it. I’ll grab it from the grocery store tomorrow and I’ll start taking it asap.

    Progress

    I’ve lost 2 lbs and .3% body fat over the course of the week – I feel like it’s not nearly enough. At that rate my body fat will only just dip below 20% by the end of the 12 weeks. I’ll have to speak to the coaches about what I need to do differently…

    I already feel like I’m behind and I’m running out of time. I need a big week coming up to help me get back on track. But what is my goal? That’s part of the problem I think and something I want to discuss with the coaches…am I aiming for a particular weight/BF before I switch to the gainers group? And what’s the end game here?

    I want something that is maintainable over the long run. I like being fairly lean and quick – I don’t want to look like a tank. Or maybe I do? Is it even possible? I feel like genetics have a lot to do with it, but I don’t really know.

    Life

    I had a couple of rough days last week. Just had really low energy levels and was feeling a bit down. But buying all my supplements definitely cheered me up as did getting to the end of Week 2!

    Summary

    Work outs are getting more intense and the food really got to me this week. Just not enough variety in my diet and boring salads. I think next week will be better as I experiment with some different recipes and spices and start getting into a better groove.

    Since the start of the program we have yet to see 3 really intense training days in a row but I believe I am in the midst of it now. Today was insane intense on legs and tomorrow and the day after look like even more intensity: 150 barbell twists each side, 3 drop sets to failure, and as many pushups as I can do – for tomorrow. The day after looks a little lighter, but has a bunch of exercises I’ve never even heard of so who knows?

    On top of that I am actually considering doing Ab Ripper X every day just to make it easier (sounds crazy right?) it’s just so painful when I have to do it, the only thing I can think of is to do it more so it becomes easier. Let’s see if I wake up tomorrow and do Ab Ripper X before I do anything else!

  51. #51
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    Week 3

    Week 3 is in the books! I’m getting stronger and looking better every week! It’s becoming easier to cook and eat the right foods and I’m having a great time!

    On minus side, I’m having issues with my tap water and generally with getting good quality water, progress has picked up but is still slow in terms of body fat reduction, and I feel like I’m not getting quick responses from the program managers.

    I’m going to have more time next week (and every week after) because I am off work for the summer! Hurrah! This should give me plenty of time to sort out any issues I have and really make this fitness program a priority!

    Gym

    Ab Ripper X is still killing me. Particularly today – a couple days ago we did 3 sets of sit-ups to failure. The first set wasn’t too bad, my muscles tired slowly and I managed 56 sit-ups before I literally could not do another sit-up. But the next 2 sets were murderous. Just getting started after working my ab muscles to failure after a mere 45 seconds was tough – hacking out another 20+ reps? Wow.

    And today I was feeling the soreness from that ab workout 2 days ago. So when I did Ab Ripper X, well, let’s just say today was harder than the last ab ripper x which were getting easier.

    Otherwise the workouts are pretty good. I am pushing myself at the gym. As I figure out how much weight I can actually lift with good form and tracking, I am able to confidently add more. There are still some exercises I can probably go a bit harder, but generally I am training to failure in the recommended rep range, taking exactly the recommended rest time, and sweating the entire work out from start to finish. I’m also pushing myself harder on my cardio, running faster for longer, which I think is helping as well.

    Food

    Water is still a problem – my tap water is almost undrinkable and I run out of bottled water pretty quickly. My first task of the day tomorrow is to setup bottled water delivery!
    On the food side I got in trouble this week. Apparently a lot of the foods I thought were OK (yogurt, fruits, cottage cheese) are out. It’s my mistake for not reaching out, but to be honest I was expecting more oversight/interaction with the program leaders. Even now I submitted a number of questions and haven’t heard anything even after a few days.

    I have managed to clean things up though (I think). And next week I am hoping to see the body fat plummet!

    I am a bit concerned I’m not eating enough calories. I’ve only been eating about 1200 calories per day. I’m losing weight but I feel like my muscles are not getting enough fuel to grow. Do I need to just eat more of the same? How many calories should I actually be consuming? All questions that need to be answered. Hopefully someone checks in on me and lets me know!

    Supplements

    On the supplement side things are going well. I’ve been taking a single hydroxycut every morning and that’s been working well. Today I tried to take one in the afternoon as well but my heart rate and level of anxiety went through the roof. Not sure if I took the first one too late in the day or what, but not sure that I can do 2 a day. I’ll take a day off and then try again.

    I’m still struggling not to eat late, so I haven’t been taking my testosterone, hopefully this week as I’m off work, my meal times should become normal and I’ll be able to take it every day instead of every other day.

    Progress

    I’ve dropped .5% body fat and 2.5 lbs. That’s the most week on week progress I’ve made during the program so far so that is great! I feel like it’s still too slow and I still don’t know what the end game is.

    I feel like I don’t want to drop too much more weight. Especially since I’m losing muscle too. I lost 1.3% of my body weight but less than half of that was fat. That means I’m losing lean muscle mass too.

    It would help a lot if I knew what my goal was in terms of weight and body fat before I start bulking up.

    Life

    This week has been pretty good. I feel great! I’m finally officially on my summer vacation. So that means I get to spend the majority of my day studying and at the gym. I have a side project/job that I’ll be working on, but it will only take up 3 hours of my day – this should free up plenty of time for me to cook good delicious food, spend lots of time outside, and just generally enjoy this time and this process.

    I’m also going to start going to the gym in the mornings instead of at night which I am really looking forward to!

    Summary

    This was a good week. Even though my diet has been apparently way off the last little while, I feel I did correct a bit this week. With more information I should be able to clean things up significantly and am hoping to see major changes over the course of this week.
    Water is going to be my big focus this week. I was doing well early in the week but I ran out of 500 ml bottles and have been relying on my trusty Brita filter. It’s a brand new filter but the water just tastes awful.

    This week is also going to be my first week off work. Sleep in till whenever, head to the gym, come home and study, and then do a bit of work before I call it a day. With lots of time outside and hanging out in between – sounds like the start of a great summer!

  52. #52
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    Week 4

    Summary

    In some ways this week was one of the toughest weeks of the program for me both physically and mentally. Change in diet and a minor juicing fiasco really hit me hard. And an intense leg workout at the gym broke me down mentally.

    But I’m on the other side of it now and I think I am very well setup for the next month of this program! Bring it on!

    Gym

    This was not my best week working out – although I felt I pushed the boundaries some days, I was definitely not on my game due to my significant change in diet (see below). I’m also starting to feel mental fatigue, workouts seem to be getting longer and more intense. Drop sets were the name of the game this week and as we approached our “rest” days I was really starting to feel worn out. Legs day today was by far the worst – 85 reps of leg press supersetted with 20 squats x3. I literally could not run home like I normally do – I actually took the bus. Up to today my mind has generally been my ally – pushes me to run harder, not to cheat on meals, and push more weight. But today all my brain was telling me was “QUIT, you don’t need this shit” but I pushed through (barely) and I’m glad I’m on the other side of it. It’s crazy how much different my body and mind react to stress on my legs vs other parts of my body.

    Food

    This week I found out I’ve been making a lot of rookie mistakes when it comes to my diet:
    1. Don’t eat carbs at night
    Seems like everyone should know that. Well I didn’t and I got slammed for it. To be truthful I’m not entirely happy that I wasn’t given any basic guidelines. I downloaded “Bigger, Leaner, Stronger” by Michael Matthews. I think this should be required reading for everyone. It really breaks down nutrition into some easy rules and tricks:
    2. 30/30/30: eat 30 g of protein, 30 g of carbs, 30 mins before your work out
    3. Consume 40% of your carbs right after your workout along with 30g protein
    4. Eat larger meals earlier in the day
    5. Eat slow digesting protein (egg or milk protein) last thing before you go to bed.

    I watched the documentary “Hungry for Change” this week. One thing struck me the hardest: MSG makes you fat and goes under a number of different names. About 50 different names for MSG including: maltodextrin and hydrolyzed whey protein. I knew maltodextrin was an artificial sweetener I did not know it was MSG. Also I’m takin hydrolyzed whey protein as a supplement…am I taking straight MSG. Note to self: do some research on MSG.

    I also got sold on juicing as a way to consume the nutrients from massive amounts of vegetables. So I bought a juicer and started juicing. Day 1 was great! I had more energy, a great bowel movement, and an all-around awesome day. Day 2 I decreased the amount of carrots/sweetness and added more greens. Still pretty good! A bit more energy, a bit less tasty, but still great! Day 3 I decided that I would consume a lot more juice than Day 1 and 2. About 3 times more, and all in one go…I mean isn’t that the point? To consume this stuff quickly? BAD IDEA. I essentially became horrible ill: nausea, head ache, and diarrhea. Apparently my body can’t handle all that nutrient content in one go. Let’s see what I come up with next week.

    Life

    This week was my first full week out of the office and my first full week studying. I’m writing a big exam come June 3rd and am realizing that I need to study a lot for this exam. Things are going very slowly and I need to pick up the pace on the studying. I also haven’t been sleeping super well which is bad as well.
    Tonight I took a melatonin pill and am hoping to go to bed a bit earlier and reset everything. Let’s see how that goes.

    Otherwise life is good! I’m looking better every day, I’m feel like I’ve finally figured out my diet, and I’m pushing more at the gym every day. I’m really hoping that this month will be a big change for me in terms of body fat percentage and strength!

  53. #53
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    Week 5

    Summary

    Week 5 was full of ups and downs. Yoga X was again very challenging, though I was able to get through the majority of the video this time without too much issue, I again struggled with the balance poses. My cardio has reached a new level of intensity! Iím running faster, longer, and harder and I think it is making a real difference in my endurance and general mindset.

    Some days I struggle to get all my carbs/meals in as Iím just not hungry and then by night time I donít want to eat because itís late. Other days I eat a lot of food in the morning and I end the day hungry although I get all of my meals in. :P

    I feel like my progress is accelerating! Iím below 180 lbs for the first time in 10 years and my body fat is below 21%. However looking at the data this actually was not my biggest week in terms of weight loss and body fat loss. If I rank it, it was my 3rd best week behind week 3 and 2. Thatís a bit disappointing. In addition the coaches tell me that I should be targeting 1% body fat reduction per week!!! Iím currently averaging 0.25%, just ľ of what I should be targeting.
    Iím not entirely sure what I could be doing extra. My diet should be right on point: Iíve been LOW on carbs a few days, but otherwise I am hitting my macros, not eating anything I shouldnít be, keeping my calories between 1750 and 1900, and not eating too late at night. My training intensity is up: pushing more weight and hitting cardio harder.

    I guess I can try adding some additional cardio. I usually play squash/badminton OR run, but maybe Iíll try doing both if there is a chance to play this weekÖ

    Gym

    This was a good week at the gym! I really pushed myself on the SF Abs day and I actually was thinking to myself ďthis is way easier than Ab Ripper X!Ē But then a day later the DOMS hit me and I could barely move! It was actually a fun experience and Iím looking forward to the next SF Abs day!

    The weight I am able to push is increasing significantly. I will have to buy wrist straps this week as my grip is starting to fail on some exercises (shrugs mostly) and I am having trouble getting weights up on chest press, once the weight is up Iím good but getting it off my knees is impossible sometimes. I had to ask for a hand up a couple of times and another time there was no one around so I just had to settle for less weight.

    I also want to get a yoga block for Yoga X, so Iíll make it a point to get to the store this week and grab some additional gear.

    Food

    Food wise I think I am doing much better. Iím eating a wide variety of fish Ė I had a tuna steak today which was amazing. As I am at home during the days Iím allowing myself to cook one meal a day: this gives me some much needed variety, though it does take up time. Tomorrow I will have some red meat which means Iíll have to take it easy on the fats (no avocado L)

    Life

    I realized something about myself this week, good and bad. A lot of people who are doing this program with me are working full time, even working extra to make ends meet. Many are also doing it on their own: all their meal prep, shopping, etc. I on the other hand have a ton of advantages: I am off work (though still studying and working on stuff), I have a part time executive assistant, a cleaner, and my mom does some of my cooking as well. Iím not sure if I could actually work full time and do the program with no help. Thatís the bad part: Iím not confident that I could just push though it all on my own. Is that a true statement or just something in my head? Maybe I could push through it and I just donít realize it. What would happen if push came to shove and I had to work full time? Would I quit the program (no friggin way!) How would I cope? Would I cheat on meals? Would I skip workouts? I have no idea. On one hand I donít really have to worry about it Ė at least not yet. On the other hand I wouldnít mind seeing what Iím really made of and how I cope under that kind of pressureÖ

    I know what you are thinking: whatís the good part?

    Well the good part is that I am very good at optimizing my life so I can excel at things. Other people may have more sheer will power and be able to push through things. But I am great at making things easy for myself and removing all obstacles for success. That in itself is a skill and one that I am glad I have. And I realize that looking at many of my past experiences, my ability to optimize my life is responsible for a lot of success.

    Studying is going well but slow. I got caught up with a bunch of random stuff this week: helping my friend with her website, doing a few things for my Dad, and I burned a whole day just watching Netflix (waste of time, but a much needed respite).

    I feel energized and ready to tackle Week 6! Thatís all for now!

  54. #54
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    Week 6

    Summary

    Well the pounds are starting to fall away again! I lost 2.8 lbs and .3% body fat. Although my body fat is not dropping as rapidly as many of the others in the program I feel like I am starting to hit my stride. My food habits are much more consistent and I’m very happy with the changes in meal timing I’ve affected.

    Today was the first time I ran into someone I know really well and they didn’t recognize me at all. Now this is someone I saw practically every day at work (albeit briefly) for about a year. I ran into him in the gym today and he was completely shocked. Now mind you I’ve shaved off a pretty substantial beard and grown my hair from a buzz cut to a full head of hair – so it’s probably mostly from that vs. the body transformation. But everyone has been commenting on how thin I look at how great my hair is!
    My friend also told me a story: every since I have known him this guy has been ripped. He’s probably in his mid to late 50s but his biceps are easily twice the size of mine. He told me that he has been going to the gym for 6 years and that he used to weigh 250 lbs. He’s now 195 and I would bet his body fat is hovering around 12%. 6 years! But what a change, and I’ve got a 20 year head start on the guy!

    One of the major realizations I am having is that this is not a 12 week transformation. This is probably a 2-3 year thing to really start to see big changes. And it’s a complete lifestyle change for me forever in terms of eating food I make and going to the gym every day. I’m confident that I will keep those habits with me till I die now.
    I’m not sure that I will make it out of the losers category by the end of the 12 weeks, in fact I have a feeling I will spend the better part of this year continuing to decrease my body fat before I start packing on the muscle probably late winter early next year and I’m sure I will need to go through a few rounds of bulking and cutting before I get to where I want to be. Where is that? I have no clue, I’m thinking 12% body fat would be a nice place to be and something that’s maintainable vs. 8% body fat, but I really don’t know – I’m guessing it’s going to be based on looks and momentum.

    Truth is though, I really like unnutritious food – and 1 cheat meal a week will definitely slow my pace considerably. Maybe after the program I’ll go with 1 cheat meal every 2 weeks? All I know is that I *do* need a cheat meal. I find myself imagining what I will eat once the program ends. Will I just have a single cheat meal? Or maybe a cheat day when it’s all done. Just writing about it makes my mouth salivate. I caught myself today looking at the nutritional stats of a big mac.

    Luckily my will power is unshakable. I went to a big family dinner earlier tonight and I brought all my own food. Ate chicken and greens at the table while people were eating curry and samosas and drinking beer. Now that was hard. If I can do that there’s not really anything that will make me fall of the wagon before the end of the 12 weeks.

    Gym

    Well I really need to go out and get some wrist straps. Chest press, dumbbell rows, shrugs – all caused problems with my wrist this week. That said I am hitting personal records on every exercise that I am doing which is great! I also got some great squash games in this week which I think is a big part for the increased losses: 2 hrs of essentially high intensity training (lots of stop and starts) is an amazing cardio workout! I’m going to have to get even more games in this week!

    The other big change I am wanting to make is to split my cardio away from my workout. The information I am reading really seems to suggest that doing cardio right before or right after my workout is a bad thing. Cardio right before saps my strength and energy and doesn’t allow me to lift as heavy weights which stunts my muscle growth, and cardio right after doesn’t allow me to get my post workout meal in fast enough.

    So the plan is to now bike to gym (as soon as I get a bike) do my work out, eat at the gym with food I’ll bring, come straight home and then do my cardio at night some 10-12 hours later.

    Food

    Food prep is becoming much much better! This week’s chicken turned out really good and I’m zeroing in on exactly how much of which meat I need in the house. Before I was weighing out what I needed on a daily basis but I was just cooking in random sizes and then cooking again when I ran out. Not great planning and I would run out of things at different times which didn’t make for very efficient meals. Now I am cooking exactly 4 days of food at a time and it’s working very nicely!

    I’m thinking of getting someone in to do some food prep for me as well. Now that I’ve found a good chicken recipe and fish recipe, I’m confident that I can turn it over to someone else. This will save me an immense amount of time and I feel like it will get done quicker and better than me doing it myself.

    Salt is still a problem. Although I’ve managed to reduce to be honest I’m not fully tracking use of hot sauce which I’m sure is adding about 200-300 mg of salt per day to my diet. I’m still not fully convinced this is a bad thing and am waiting for a response from the trainers before I cut out the hot sauce and start making my own.

    Life

    My exam is getting close and I am feeling more pressure to spend every waking minute studying. I’m a bit behind and although I’m not worried yet the next couple days will be key to see if I can pick up the slack and get back on track.

    I’m thinking about waking up earlier and heading to the gym earlier in order to give me a bit more time during the day. As it is, I wake up around 10-11 work for a few hours, head to the gym, come home and eat/shower/get ready and then start studying usually around 5PM. I also need to adjust my schedule so I sync up with the exam schedule: it starts at 8AM so I better get used to waking up at 6 ASAP. Well there it is – decision made via blogging, new bed time starting tomorrow: 11PM.

  55. #55
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    Week 7

    Summary

    I conducted a number of experiments this week, all of which failed to varying degrees:
    1. Sleep earlier and wake up earlier – started off strong but fell into the trap of too many things to do and too little time.
    2. Workout in the mornings and do cardio at night – decided to focus on squash for cardio and get in a light jog in the evening if I didn’t have a game planned. Started off strong and then missed 2 jogs – got in a bit of cardio on my way to gym and back but not enough by half.
    3. Decided to eat overcooked fish for days instead of just throwing it out and making new fish – made it ĺ way through the dry over cooked fish before giving up.

    What did I learn? Make things easy for myself and it will be easy. Make it hard and face failure. So back to sleeping late, running to the gym and back to get in my cardio, and if I mess up food I will just scrap it and start again that very second.

    Progress

    Week 6 I made amazing progress – losing almost 3 lbs and .3% body fat. This week was not as good. I did not even lose a full pound – but I lost .2% body fat. It’s a slow slog and I’m sure my inconsistency with my cardio this week has a lot to do with it. I also think I’ve been dealing with a lot more stress this week – exams, projects that need my attention and various family issues all took pieces of my time and sanity this past week. As I get into the final stretch before my exam I’m starting to shut things out. This week will be gym, study, sleep and repeat every day between now and Saturday.

    Gym

    So my plan to split my cardio from my gym was only semi-successful. In truth what has happened is I am not getting in all my cardio. I only managed a half session of cardio on 2 of the days and that comes from a light jog to a closer gym than normal and then back. It was mostly just due to studying and fatigue towards the end of the day (when I have scheduled my cardio for).

    Although splitting my cardio is ideal, I think getting my cardio in for sure is more important. So for days I don’t have squash planned (and I was just going to go for a run anyways) I’m going to go back to running to the university gym, working out, eating at the gym, and then running home.
    At least by eating at the gym I will get my important post work out meal.

    Otherwise the gym was pretty good to me this week. Yoga X is still incredibly difficult for me – my balance is ridiculously bad and I’m not sure why it isn’t getting better.
    With more time I would love to add 15 mins of yoga poses and 15 mins of breathing exercises to my daily routine – but with everything that’s going on right now it just isn’t possible. It is something I will add in to my routine before we are through though.

    Food

    This week was not a good week for food. Although I ate what I was supposed to and stuck very close to my calories and macros on a daily basis, my mental state around the food I am eating took a big negative turn. Part of the reason is that I overcooked the fish this week, and probably should have frozen some of my chicken. By Saturday I was done – no more dry blackened fish thank-you very much and I threw out whatever chicken was left. I went to the grocery store and bought a steak and some zucchini and though I went over my fat a bit I did feel better.

    Today I made some plain chicken with herbs – it’s good, but I am bored of chicken. And fish. And steak. And ground turkey meat. What I really want is some ground beef in curry with a side of dahl and some rice. I’ll have to check to stats on that to see if I can make something like that…

    Life

    Sleep wise I managed to make the adjustment at the start of the week to get to bed earlier and wake up earlier, but the last couple of days I’ve begun to revert to my old habits. Partly because my exam is getting closer and I am feeling a lot of pressure to study.

    I feel pretty good about the exam (I am great at taking tests and studying) but I am a bit behind. I estimate I am probably 1 day off the pace I need to be, and with only 5 days to go before my exam that’s significant.

    My exam is a 6 hour marathon exam next Saturday which falls on an X-Stretch Day which is a good thing I think. Wish me luck.
    On top of everything – as always – I’ve taken on way too many things. I have to write a bunch of stuff for work tonight (even though I’m on vacation) and I have to finish some paid writing for a course I am developing (also tonight). So there goes my early to bed for tonight :P

    This is probably the biggest thing that I struggle with in my life: my constant over estimating of what I can accomplish in short periods of time. 2 weeks? Sounds like the perfect amount of time to write a book, build a website, work on my squash game, help a friend move, take my grandma to the dentist, work 100 hrs, and study like mad for an exam. Well I’m over-exaggerating but you get the idea.

    Well, I am getting better, but slowly, very slowly.

    Talk to you next week!

  56. #56
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    Week 8

    Progress

    What a week! I was actually not expecting to make as much progress as I did! I lost 1.6 lbs and .3% body fat which puts me at 20% I feel like tomorrow or the next day I will drop below 20% for the first time! VERY EXCITED to reach that mile stone! I am actually pretty amazed at the amount of weight I’ve lost! Since January I had already cut back on drinking alcohol and tried to start eating a better. I was actually clocking in at 195 lbs in January and as of today I am under 175 lbs. That’s 20 lbs in 6 months! I did not think I could lose 20 lbs and still look healthy – I thought that 185 was my ideal weight, but now I think I can probably lose another 10-15 lbs, which is probably what it will take for me to get to 16% body fat or thereabouts.

    Another cool thing that happened was my friends Dad asked me what he needs to do to lose weight. I introduced him to bodybuilding.com and showed him my diet and exercise plan and he was pumped! I think he might actually do it!

    Tony Robins is awesome! I listened to my first TR audio recording and was quite impressed! I may have to search for some more of his stuff. I also listened to a podcast interview of my good buddy Tony Horton of P90X. I say good buddy because I hate him, and I love him. What an incredible story! If you get the chance check out his interview on the MyWifeQuitHerJob podcast.

    Gym

    Because of my exam I ended up missing 2 days of working out – there just wasn’t anything to be done about it as I was literally studying from when I woke up to when I went to bed. I did manage to get out of the house and get my cardio in but I couldn’t afford the 2 hours to go to the gym. So I missed the arms workout and the X Stretch day. I’m going to make up the arms day today so I’ll do cardio, arms, and Yoga X! Sounds like a fun day to me!

    I also managed to do some breathing exercises a couple of day last week which was really nice. Not for 15 minutes – more like 5 but it felt really good and I’m going to make it a regular part of my routine.

    I switched back to running to the gym and running back. I know it’s not ideal and it’s better to split my cardio but you can’t beat the convenience factor. So on days I have a planned squash or badminton game I will go to the gym via train and on any other day I will run there and run back.

    Food

    Food was much better this week. All the food I made turned out great. I grabbed a fresh steak one night too and threw it on the grill and had a cold glass of sparkling water with it! That was a very nice treat and fit into my macros perfectly. I may do a steak night a week!

    I also discovered brocollini which is far and away the most amazing vegetable on the planet! The taste is amazing and it has this wonderful green color.

    Life

    My exam went really well! I’m glad it’s over and I’ll get a few days to catch up on life before I start studying for the next exam. I just finished CFA level 1 which was really intense, but the next one should be easier: the GMAT should only take about 1/3 the effort in terms of hours and I already have a good head start, so I probably won’t be putting in more than 3-4 hours per day (as opposed to the 5-8 I was spending on CFA).

    But before I start in on that I am going to take a couple days to catch up on life. I need to sell my car, get a master card so I can get points at Costco, and see friends that I haven’t seen in the last month. And of course hit the gym every day! Also all my side projects need attention, so I will spend some time there too and slowly start studying – maybe start prepping on Tuesday or Wednesday with the goal of hitting the books hard this weekend and then into the pace for next week? We’ll see what happens.

    I wonder if my changes in diet and exercise helped me to study longer and for harder? I feel like it did but I have nothing to compare it to as I haven’t had to put in this kind of concentrated effort in a long time. The days I skipped working out I regret, I didn’t have as much energy as I normally do – but I also spent significantly more time head down studying than I normally do too so not sure if it was from that or from missing the gym.

  57. #57
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    Week 9

    Progress

    Progress has been slow but steady. Every week I seem to drop at least .2% body fat and lose 1-2 lbs of weight. I’ve now cracked 20%! And am closing in on 170 lbs. With 3 weeks to go I will push really hard in the last 3 weeks now with my cardio to hopefully get me to sub 19%.

    Gym

    I’ve been doing breathing exercises in the morning on and off. I really need to be on for all of this week! I feel like it makes a real difference to how my day goes. The gym was pretty good this week although I missed my Ab Ripper X/X Stretch day entirely because I was playing in a ball hockey tournament. The tournament was great but incredibly tiring. We played 6 games almost all back to back. I scored two shootout goals which led us to first overall in the round robin and we went all the way to the finals where we lost 3-2 L. SO CLOSE! I lost .4% bodyfat overnight! Though it didn’t stick. I guess it was just water weight?

    I was planning on coming home and at least doing Ab Ripper X but I could barely move after that. My hands still have blisters (haven’t held a stick in a while apparently) and my calves were on fire. Actually had to tape up my hands at the gym yesterday and today just so I could hold weights.

    Food

    The food this week was a highlight. The fish I had was the best it’s ever been and I really felt like I was in a groove all week. Just eating my meals and taking my vitamins. I even had a couple of times where I was out and about and brought my food with me – sat down at a restaurant with friends, ordered a water, and chowed down on my Tupperware while everyone had chicken wings, pizza, and beer! It was a bit tough to not have a slice of pizza I’ll admit. Thank god I brought food with me or I would have had to leave for sure. Also thankful that the guys were super hungry and inhaled 2 large pizzas without stopping so I didn’t have to smell it for long!

    Life

    What happened this week? I was supposed to get to studying for my GMAT by Wednesday but the week just flew by. Not that I didn’t get a lot done, I did! But just did not find the time to get started on studying yet. Tomorrow is the first of many big days.

    I really want to get my GMAT done before I head out on possibly the greatest adventure of my life and yet I have so many other important details to take care of before I leave: I’m working on a deal to buy land for an apartment building, I have to go meet with my boss and chat with him about my return date and who’s going to look after some key projects while I’m gone (I’ve technically been on leave since May 1, but while I’ve been on leave I sold 3 projects and managed the delivery of a Point of View report :P), sell my car, and I’ve yet to figure out a story to tell people that I am leaving the country for 2 months.

    AND I need to increase the intensity of my workouts and cardio, keep eating super healthy, buy a bunch of clothes for my trip, and figure out the best way to access money without paying crazy fees for my whole trip.

    And last but not least. Book a plane ticket to Vegas! It’s getting close…too close, and I don’t know if I’m ready yet.

  58. #58
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    Week 10

    Progress

    Numbers wise I had a very good week. Today I woke up and I was 169 lbs and 19.5% BF. New records all around! To be honest though I am a bit worried that my weight is getting too low. According to BMI I am still good and it’s probably a function of the fact that I am swimming in my clothes, but I can’t wait to put on some muscle!

    Our trainer has commented that based on my pictures I look more like I’m in the 15%-17% range I have it on my list of things to do to get a DEXA body scan done to see if he is right. If he is, that would be a big relief for me. My ratio of lbs lost/percent of body fat lost based on the scale I am using is 6.61 lbs/% that means to get to 15% I’d have to lose 30 lbs – I don’t think 140 lbs would be a healthy weight for me. Clearly I need to gain muscle mass before going through my next cutting phase so I have some weight to lose!

    As we come to the end of the program I am also starting to develop some thoughts on what my next fitness cycle will look like:
    1. More calories: I think I could have retained/gained more muscle throughout the program and still lost body fat by eating more food.
    2. More full body workouts: A lot of the reading I’ve done suggests that full body workouts are far more effective for gaining muscle than splitting your workouts into particular muscle groups.
    3. More rest days: The body needs time to rest and I feel that the last 10 weeks have been all out with no breaks. Although there’s something to be said for habit I think rest days are imperative to build muscle and recover both physically and mentally.

    Gym

    This week was tough for me. I don’t think I’ve ever felt DOMS to the extent that I did this week the DTP supersets we did this week (consisting of a 300 rep exercise supersetted with another 300 rep exercise) absolutely destroyed me. I’m still feeling extreme soreness in my legs from a workout I did a week ago! Unreal! Everywhere else is pretty sore too – shoulders, calves, abs, all sore.

    Looking at the week ahead a leg press DTP super set seems outrageous – I am definitely not looking forward to that. Even though it is just 1 exercise I have no clue how I am walking out of the gym after 300 leg presses

    Food

    Food was pretty good for me this week. I didn’t have any social gatherings or events where I was forced to watch people eat so that was nice. I have unfortunately, recently had a massive craving for pizza. I spent a good 20 minutes fantasizing today about which pizza place and what toppings I would have on day 85. I think I might have a pizza party and just invite everyone over so that way I can order multiple types of pizza and sample as many different types of pizza as I can. I was with a friend at the time and she mentioned that I would probably throw up from eating pizza which I haven’t touched in 3 months. I said great! It will make room for a few more slices!

    Life

    Studying is in 70% gear right now. I guess that’s better than 0% but not quite 100%. Life encroached on my study plans this week: went to the driving range, hung out with my dad for father’s day, went in to the office to have coffee with my boss, put together an ikea shelf, and chatted on the phone with some old friends. BOOM week gone. I have about 3 weeks left to get to the exam so the next couple of days HAVE to be big days so I can get some momentum and get into the groove.

    As Vegas approaches I am becoming more apprehensive about going. I had a dream this week that I got to Vegas and there was no space for me at the mansion so I had to go and find my own place.

    I even had a fleeting thought in the shower that same day that I should just not go to Project Rockstar. Then I slapped myself in the face with both hands! If 10 weeks of a self-managed fitness program gave me this level of transformation, imagine what 9 weeks with direct, live, 1-on-1 coaching with focus on a single objective will do? I can’t even imagine.

  59. #59
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    Week 11

    Progress

    Although my gains were smaller this week I feel like they were significant. I’m under 19.5% and under 170 lbs so that’s great!

    I’m planning on getting a DEXA body scan at the end of the program to get a more accurate reading on my body fat. The DEXA body scan is essentially a low intensity x ray that will give me a more accurate reading on my body fat with a breakdown by body part.

    I am arguably in the best shape of my life. If you are reading this – whether you are considering rockstar or not, make a decision to get into shape. In 12 weeks you too can be in the best shape of your life – and it’s not even as hard as you think.

    Gym

    My body has not been co-operating this week. Legs day was about as murderous as I expected and on my cardio following the workout my left quadricep was spasming. This was not a pleasant experience and I continued having sharp pain in my leg up until yesterday. Fast forward to today and during my cardio my right knee was experiencing pain.

    My left wrist has also been acting up – I think this is a function of having broke my wrist years ago combined with the heavy weights I’m lifting now, but the fact that this week is the week that it’s really started to act up on top of everything else was a bit disheartening.

    Food

    This week I was recommended to drop all of my starchy carbs and to reduce my calories by 200. This has been very difficult to do and has had a real impact on my energy levels. I use oatmeal before and after my work outs. I cut out 1 bowl this week and experimented with cutting out either my pre-workout or my post-workout meal, both resulted in extremely low energy levels at night. Let’s see what this week has in store.

    Life

    Life is starting to get complicated. Last week my boss asked me to come back to work. Before I went on leave I wrote 5 proposals. My normal win rate on proposals in like 20%-30% which is better than average. Well out of the 5 proposals I wrote we’ve won 3 already lost 1, and the other one is yet undecided. This is great for my reputation and the firm, but my boss *needs* me back to get the work done.

    I went to see him and told him that I was about to leave for some once in a lifetime lifestyle/leadership training and that I needed to go and do this and he told me that he might not be able to hold my position for me and that I should just come back. So I asked him what happens if I don’t and he said he had no idea as he never expected me to say I wouldn’t come back.

    So I’m going to go into work for the next few weeks up until I leave to try and get some work done and see if I can’t find someone good inside the firm to run my projects for me while I’m gone. Hopefully that will be enough to keep my job. I really like my job but at the same time I also know that long term I need to do something else to achieve the lifestyle that I want. My plan has always been to go do my MBA at a top 10 school and I’m working towards that. Having to look for something else to do, or dip into my savings for a year does not feel like the best idea, but it might end up being my only choice. Leaving my job before I leave will also have a number of other unintended side effects – I’ll have to get a new phone, laptop, and do a whole bunch of random off boarding stuff that will end up taking a ton of time which at this stage I just do not have.
    I still need to get a new passport, write my GMAT, buy a bunch of clothes that fit, and close a real estate deal before I leave.

    This new wrinkle has definitely added some stress to my otherwise stress free life. But not to worry. As Confucius says: “If you have a problem and there is a solution, don’t worry there is a solution. If you have a problem and there is no solution, don’t worry there is no solution.”

    Good luck to my future self.

  60. #60
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    Week 12

    Progress

    I lost more than 1 lb and .3% body fat. All in all a pretty solid week on my transformation progress wise. Mentally, physically, and emotionally though this was the hardest week of the program. I think being right on the brink of finishing really made me consider what happens after next week. As well I was given some feedback by the coaches on my general attitude which was a wakeup call for me.

    It’s hard to remember that this is not some product or course that we have paid for. That in fact this entire experience is powered by people who are in essence donating their time. Even writing it feels a bit strange to me. What are they getting out of it? Why would they give me this amazing thing with no strings attached? But that’s what is happening -- and I’m certain that I have yet to fully recognize or appreciate what is happening to me at this very moment in time. I certainly have not properly expressed my gratitude, awe, and excitement resulting from my acceptance into this program. More on this in my reflection post...

    I got back to doing the Tony Robbin’s gratitude exercise. I had completed it a handful of times when we were given it, but I dropped it after a few days. Not really on purpose, but it just escaped my mind (we are supposed to be doing it every day). I was reminded of this on the call Ian and picked it back up right away and it’s definitely having a positive impact.

    Gym

    It’s official. My body is falling apart! OK I’m being a bit melodramatic, but my knee, my quad, and my hamstring did not co-operate this week. Running, skipping, biking, even the elliptical were all painful. Somehow squash wasn’t too bad though, but I definitely did not get the same level of intensity from my cardio this week.

    I also didn’t feel as strong this week as last week or the week before. I think part of this is due to the DTP workouts. DTP is where you start with a light weight at 50 reps then increase weights as you lower the reps to 40,30,20,10 and then you decrease the weight as you go back down 10,20,30,40,50. The end result is that the 10 reps at the heaviest weight are not THE heaviest weight you could have done if you just lifted 3 sets of 6 or 8 reps.
    Also at the end of 300 reps there’s usually not much left in the tank.

    For arms it’s a different story though – I actually really enjoyed the DTP arms work out even though I could barely extend my arms once it was done!

    Food

    I was incredibly hungry all week. I did drop my calories somewhat and removed a serving of oatmeal both were definitely factors. I also think just knowing I was in my last week and planning on what I was going to eat for Monday. I’m definitely going to stick to a very healthy diet with very few cheat meals but on Monday I am looking forward to not really following a meal plan and maybe going out for a casual beer after work! Tomorrow is going to be a great day!

    Life

    Looks like my job is safe. I do have to show up to work for the next couple of weeks, so the next 2 weeks are going to be very rushed. Lots of things to do before I leave for 2 months and I also need to show up at work every day and have a couple of major things I need to take care of. But I’m confident I’ll get it all done! Just got to stay on task!

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    REFLECTIONS

    It is exactly 12:01AM on Monday July 4th, 2016. I have officially completed 84 very intense days of the Sports Food Nutrition modified Kris Gethin 12 week body transformation.

    I lifted 100s of thousands of lbs of weight, ran over 100 kms, had 2 gym memberships, and ate the equivalent of a dozen turkeys in ground turkey meat.

    At 35 years of age I am arguably in the best shape of my life.

    I am at a loss for words even writing that sentence. It seems incredible that in all the time before now that I spent training for various sports, learning martial arts, and working out that I’ve never reached the level of fitness that I was able to achieve in just 12 weeks.

    An immense amount of credit is due to Ian. Ian has been my coach: He’s been reading my blog posts and my food tracker and giving me feedback throughout this transformation. The results of our entire cohort speak for themselves. Each of us has gone through an incredible physical and mental transformation that will (hopefully) stay with us the rest of our lives. I myself have lost 20 lbs and weigh the same now as I did when I was in my early 20s.

    THANK YOU IAN! I am forever in your debt for having helped me to discover the truth behind the matrix of food, nutrition, and fitness.

    On food and nutrition
    I have learned more about food and how the body treats nutrients over the last 12 weeks than ever before. Although I am sure that not everything I think I know is right and also there is still much much more to be learned; I am confident that I have a base of knowledge that I can build upon.

    I know the difference between proteins, carbohydrates, and fats. I know the difference between a high glycemic index and low glycemic index carb and how it is insulin levels that trigger our bodies to store fat.

    But more than the knowledge I can feel the difference between eating healthy, clean food, in the right proportions vs. what I was eating before.
    I don’t think I can ever go back to the way things were: eating McDonald’s as a snack multiple times per week, eating loaves of bread for lunch (I will miss subway), and generally eating things because they taste good without considering if they are good.

    What I have discovered along the way is that healthy food can taste good it just takes a bit more planning and effort, but the results are undeniable and worth every extra minute it takes.

    On exercise
    I used to think of my body as a machine. With good maintenance it can run for a long time, but it will degrade over time. My thinking on this subject has changed materially. The body is a living organism, it can grow and change, it adapts incredibly quickly, and small variations can have massive results.

    I have yet to attain my peak physical capacity and condition and with some concerted effort I know I can reach it over the next 1-2 years. Although it seems like a long time period this time will pass anyways. I will eat every day for the next 730 days and I will exercise or not on each of those 730 days. The mix of what exercises I do, what food I eat, and when I eat and exercise will almost in its entirety determine what my body will look like and how it will function 2 years from today (along with supplements, water, sleep).

    On planning
    I think the easiest part of this transformation was the fact that someone had already put together a plan for me. I often showed up at the gym with no idea of what exercises I was going to do that day. I just opened my app and my pdf plan and started. With a well thought out plan it’s easy to just focus on one day at a time.

    On support
    One of the other great things about the transformation was knowing I was going through it as part of a group. Each day I had to do legs, I knew there was someone else out there suffering the same pain as I was and who was equally cursing Kris Gethin and his 600 rep leg workout.

    On finishing
    Finishing the program has been scary. Because now I know 2 things:
    1. I can no longer go back to my old life, I have to pay attention to what I eat and my level of physical activity every day.
    2. In 12 days I will go away for 2 months and will not come back as the same person.

    Not many people around me know that I am going on Project Rockstar. I’ve told just 3 people around me and for everyone else I’ve told them that I got into a leadership training program that focuses on fashion, fitness, and business.

    I’m sure 12 weeks ago no one would have thought that I could change the way I look so completely. I know I would not have believed it and I’m sure no one else around me would either. Now I believe I am going to go through a similar transformation with my personality and my social skills – and I do believe that I am going to completely transform that part of my life.

    The difference is I have no idea what the other side of that transformation looks like. With the physical aspect there are easily visualizable goals: get skinny but strong and then get big and ripped. With game though? I have no clue what the other side looks like. I am sure though that there are multiple levels of success and much like the physical aspect of my life, this will not be an 8 or 10 week journey that ends when it ends. More than that though I have no idea.

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    Week 11

    Introduction
    In week 10 (the previous week), I closed at a body weight of 170.4lbs and 13.5% of which was body fat.

    This week saw the continuation of the dramatic transformation principle phase of the Kris Gethin 12 week daily workout trainer/Sports Food Nutrition Fitness Transformation Program, the main difference this week being that I was moved on to the gainer diet. The Ďpumpí you get from this workout is incredible.

    As I have for the past few weeks I have continued my travels but I am now coming to an end of my travels through Costa Rica and will now (in week 12) be making my way to Vegas! How quickly time flies.


    Noticeable physical changes
    The Ďpumpí you get from this workout is incredible, it often lasts for a good 2 or 3 days after a particular muscle group workout. This week, I have noticed my biceps have increased in size slightly, this is probably a first throughout the duration of the program, previously whilst on the Ďloserí diet I had of course toned up and perhaps seen a slight increase in muscle mass but the main focus of the diet is on losing body fat and not muscle growth, only muscle maintenance.

    As I mentioned in a previous weeks blog, I seem to have some stubborn body fat that is congregating on my hips, ass and thighs, and I am conscious that it is not going away as quickly as I had anticipated it would have done by now. My total body fat has dropped significantly since the beginning of the program but the remaining fat seems to be clinging to these particular areas.

    My vascular system in my forearms more and also in my hip flexor region are still visible at rest, my quadriceps are also still starting to show each individual muscle and my six pack looks pretty much the same as last week, with the horizontal lines beginning to show through


    Body and Fitness
    This week I have again kept mixing up my cardio workouts. I have done a lot of hiking, preferring to hike up some challenging routes, in an attempt to try and shift the body fat from the areas I am having a little difficulty with.

    I feel like my fitness has improved tremendously since the beginning of the program and that my body is able to accomplish tasks and sustained effort for a lot longer than I would have been able to previously.

    My joints are starting to feel the strain of the workouts this week, wellÖat least more so than previous weeks. The Kris Gethin 12-week daily trainer seems to utilise isolated machine weight exercises an awful lot, so the muscle and ultimately the joint is taking a lot of strain and pressure for a prolonged period of time, due to the number of repetitions and also because of increasing and decreasing of loads lifted throughout the workout. I do not really favour workouts and exercises which isolate muscles as in reality this is not how the body usually operates. So I will be quite happy when the program is over for this reason.

    This week has also been the closest I have been to being physically sick in the gym. I wasnít, I felt my face go pale and but I had to take a few mins to take in some fresh air to allow myself to recover, and continue for a short while, but ultimately I decided to cut my workout short as I was completely burnt out and could no longer move the weights. This incident could be due to the intensity and demands of the program or even the humidity and heat of Costa Rica, it is also possible that I was not adequately hydratedóalso due to the heat and humidity.


    Diet and Nutrition
    Last week I mentioned that I had been moved on to the Ďgainerí diet for the remaining 2 weeks of the fitness transformation program. WowÖso much food, it feels like too much food.

    I think I am going to self move myself back onto the loser diet as Iím not entirely happy with my stubborn body fat areas and I believe it will serve me better for the program to keep pushing to lose this. If I remain on the Ďgainerí diet my body fat is at best going to remain the same rather than be reduced. Having said that, this week my body fat has continued to drop but I believe that is due to me not have completely got the mechanics of the new diet nailed down.

    It is a fine balance because my energy levels have sky-rocketed this week and there has been a noticeable difference in my performance in the gym. However, the main motivation for me wanting to move back to the Ďloserí diet is that I saw a video of me doing a Tarzan swing and while my physique is in good shape it was noticeable to me that my stubborn body fat areas are not as aesthetically pleasing and by moving back to the Ďloserí diet I will at least have a fighting chance to get rid of it.


    Conclusion/Closing thoughts
    Week 11 has has been an intense week, I have continued to do cardio training which I find enjoyable and found a balance between high and low intensity cardio so it does not feel like a chore but also chosen activities which have stimulated the muscles underneath areas of my body which are holding on to some stubborn body fat in an attempt to reduce it before Rockstar officially starts in only 1 weeks time! I believe this has helped me to remain focused and to once again see a bigger drop in body fat than I have seen over the past few weeks.

    Another drop in body fat again this week, even though I have been moved on to the Ďgainerí diet. I believe this will be due to me not fully accustomed to the mechanics of the diet.

    I started this week with a body weight of 170.4lbs and 13.5% body fat, and closed the week at 168.2lbs and 13.2% body fat. A drop of 0.3% body fat this week.

    And so I go into the final week of the program!

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