The Power of Association: Interview with AT-12 Winner Keith Coomes

Here’s your new interview with one of the winners from the 12th Adonis Golden Ratio Transformation Contest.

Keith is no stranger to the AGR Systems.  However, for a brief period of time he was on the outside looking in.  Keith was introduced to us by first gaining success with Brad Pilon’s “Eat Stop Eat” Program and then picking up one of our Legacy Systems called Muscle Building Foundation.

However, Keith later goes on to tell us that although he wasn’t close-minded about AGR Systems, but he was skeptical.  It wasn’t until he plugged into the AGR community that the “Power of Association” came into effect for him.

After meeting some successful members in the AGR community, Keith was inspired to upload his pictures and join AT12.

Scroll down to read more of  Keith’s transformation journey in his own words.

But first, check out Keith’s  AT12 Pictures:

Keith Coomes - AT12 2nd Place - Front Before/After Photos

Keith Coomes – AT12 2nd Place – Front Before/After Photos

 

Keith Coomes - AT12 Transformation Image

Keith Coomes – AT12 Transformation Image

Keith is one of our many veteran "Every Day Adonis" men who maintain the Adonis lifestyle. Much of his success comes from eating healthy. He pays attention to the reactions in his body and how specific foods make him feel.  Stay tuned for his transformation interview coming soon!

Keith is one of our many veteran “Every Day Adonis” men who maintain the Adonis lifestyle. Much of his success comes from eating healthy. He pays attention to the reactions in his body and how specific foods make him feel.

Keith Coomes - AT 12 Transformation Image

Keith Coomes – AT 12 Transformation Image

 

 

Keith Coomes - AT12 4th Place - Back Before/After Photos

Keith Coomes – AT12 4th Place – Back Before/After Photos

 

Keith Coomes - AT12 2nd Place - Side Before/After Photos

Keith Coomes – AT12 2nd Place – Side Before/After Photos

 

Keith’s Transformation Essay:

My name is Keith and I am 34 years old and my Adonis Golden Ratio (AGR) journey began around this time last year. I was doing a program to gain mass and that’s what happened, just not in the way I had hoped. I was weighing near 195 pounds and buying my clothing at plus size stores. It was the biggest I had ever been, and even though I was excited about the size, I was highly disappointed with the look. I was not “fat”, but I was nowhere near as ripped as the men of the Adonis Transformation Contest. I realized that was the look I was striving for my whole life. I bought Legacy Systems: Muscle Building Foundation, Adonis Index 3.1, Eat Stop Eat, and Anything Goes Diet and I was on my way to my Golden Ratio. Soon, I joined the AGR community, posting pics, and began learning and reaching out to the other guys. This was key!

One of the guys from a previous contest inspired by to join AT12, so I did. It was one of the best decisions I have ever made. The contest now gave me goals to work towards and a new reason to focus on my diet and training. When I first started, I took a real assessment of where I was at and what areas I needed to focus on. With advice from previous contestants, I was able to choose the program that I thought would work best for me. Next, I started implementing the calorie intake by the AGR calculator and intermittent fasting protocol.

After the first month, I started seeing changes and I was excited. Even though things were going well, I struggled with the AI philosophy sometimes. I come from a power lifting background and I had to fight my old habits of wanting to lift for strength. A buddy of mine kept reminding me that I was going for a look. This helped, but it made me question if I was doing enough. This started me doing 2 a day workouts.

I might have over done it some days, but I was compelled and really wanted the look. By the end of the contest, I was amazed by the transformation. The Adonis Golden Ratio program gave me the body I had been chasing my whole entire life. I have learned so much about nutrition, in regards to how much I should be eating to lose fat, and gain muscle. I now look and approach my training in a whole new way. I have to admit that I was at first a  skeptic, but after my transformation all doubts have been laid to rest. Thanks to John Barban, Brad Pilon, Brad Howard and the AGR team  for bringing me a program that delivers amazing results!

 

Editor’s Note:

Keith,

I enjoyed your testimonial because I felt we had a lot in common in regards to how we got our start in weight lifting.  In the very beginning, I too took my knowledge from football players, because they were the biggest guys I knew at the time.  When it came to nutrition,  I was eager to learn how to build lean muscle.  However, when I asked my football coach about supplements and nutrition, he simply replied, “Eat a Steak!” LOL

I’m glad to know you overcame other challenges, like bulking up and having to find the right pair of jeans to fit your over-sized quads.  Between me and you, I don’t intend to ever have skinny jeans in my wardrobe. LOL

In conclusion, congrats again on your amazing transformation and we are thankful to hear that the positive association of  members within the AGR community inspired you to pursue and achieve your fitness goals!

your brother in Iron,

Allen Elliott | Adonis Golden Ratio Ambassador

 

Keith’s Transformation Interview:

To listen to Keith’s transformation podcast interview click below:

Doctor Undergoes “A Golden Transformation” Procedure: Interview with AT-12 Winner Harold Shim

Here’s your new interview with one of the winners from the 12th Adonis Golden Ratio Transformation Contest.

Today John talks to Harold Shim who placed 4th  in our last 12-Week Transformation contest.

Harold, who is an actual  Doctor by  profession stumbled upon AGR systems after first following the principles of “intermittent fasting” from Brad Pilon’s Eat Stop Eat.  Discouraged by the temporary, unsustainable results from “Fad Diets” Harold was enjoying the success of his new dieting regiment when he realized in order to achieve his goal of becoming “lean & shredded” he would need a workout to compliment this new approach.

He openly admits at first he was skeptical, but quickly noticed the AGR systems were the only program he found where the emphasis was building a balanced body as opposed to just strength training.

Taking advice and tips from previous contest winners he decided to enter AT12 on a whim.  However, he booked a photo shoot early on to help keep him accountable.

Following in the footsteps of previous contest winners, Harold underwent a “Golden Transformation” procedure of his very own!

Scroll down to read more of  Harold’s transformation journey in his own words.

But first, check out Harold’s  AT12 Pictures:

Harold Shim - 4th Place - Front Before/After Photos

Harold Shim – AT12 4th Place – Front Before/After Photos

 

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Harold Shim – AT 12 Transformation Image

“Just because you know how to bang nails, doesn’t mean you know how to build a house… Having found the AGR program I’ve come to recognize that this system masters the process of constructing your physique to properly transform into it’s Ideal/Golden Measurements.”

– Harold Shim, AT12 Contest Winner

 

Harold Shim - AT12 4th Place - Front Before/After Photos

Harold Shim – AT12 4th Place – Side Before/After Photos

 

 

Harold Shim - AT12 4th Place - Front Before/After Photos

Harold Shim – AT12 4th Place – Back Before/After Photos

The Golden Way: Gaining Muscle in a Deficit

Harold has held the banner high for the AGR approach of transformation possibilities  within a 12 week period!  Harold is our second documented contestant to have gained muscle while in a  weight loss deficit.  He Lost 14.5 pounds of fat while simultaneously gaining 9 pounds of muscle!

As verified by the DEXA Scan:

Harold Lost More Than 9% Bodyfat during his 12 week transformation!

Harold Lost More Than 9% Bodyfat during his 12 week transformation!

 

DEXA Scan indicating Absolute Loss Measurements!

DEXA Scan indicating  Harold’s Absolute Loss/Gain Measurements
He Lost 14.5 pounds of fat while simultaneously gaining 9 pounds of muscle.

Harold’s Transformation Essay:

Funny how many of us were “athletes” at one time in our lives and think to ourselves that changing our bodies should be something that we can easily do ourselves. After all we’ve all lifted weights and we could follow anyone of a million diets.  On the contrary, it’s no less stupid than thinking I can build a house because I know how to cut wood and bang nails!  Ummm NO!

What drew me to the AGR Systems was two-fold.  First off, I finally decided that if I didn’t try to get the body I wanted now, I likely never would and second, at age 50 I would be losing muscle mass very quickly if  I didn’t do something to slow it down. I first started by stumbling across ESE which gave me that … “duh of course stupid!” moment. From there I looked for a comprehensive weight training program and through the ESE links I found Adonis.

As recommended I did my initial Dexa Scan which put me at 17% body fat.  After following the basics of ESE and the Adonis program to the “T”, my Dexa on Nov 27,13 showed that I dropped 7kg of fat and put on 4kg of lean muscle giving me a body fat now of 8.1%

I started trying to mess with success towards the end by looking for ways to speed the last bit of fat loss.  Fortunately, I returned to the AGR principles recognizing that the last leg of the journey will take some more patience and trust.  The goals I set out for myself only 12 weeks back are unchanged and really should be unchanged.  Get in the best shape of my life, make the changes easy and most of all make it sustainable.  Thanks Guys!

 

Editor’s Note:

Harold,

What an amazing transformation you’ve had! Better yet, your results were documented by the Dexa.  I really enjoyed listening to your interview and have a great deal of respect for you not only as a contestant, but as a Doctor in a very demanding profession.  Thank you for  your willingness to listen and apply the success principles of the contest winners who have gone before you.  Your  transformation raises the banner high for the “Golden Army.”

My biggest take-away was a phrase or quote you mentioned during your interview, “Just because you know how to bang nails, doesn’t mean you know how to build a house.”  That’s a “Golden” nugget if I ever heard one!

Look forward to hearing more updates from you along your journey with the Adonis Lifestyle. Congrats again Harold!

 

your brother in Iron,

Allen Elliott | Adonis Golden Ratio Ambassador

 

Harold’s Transformation Interview:

To listen to Harold’s transformation podcast interview click below:

Hard Gainer U-Turns Onto Golden Way Drive: Interview with AT12 Winner Chad Frakes

Here’s your new interview with one of the winners from the 12th Adonis Golden Ratio Transformation Contest.

Today John talks to Chad Frakes,  who placed  1st in our last 12-Week Transformation contest.

Chad has been following the program since about April 2013.  He  competed in both contests AT11 & AT12.  He’s a great example of someone who may need to complete two transformation contests in order to achieve their “Golden” measurements.

Chad shares with us  his “Adonis Origins” images prior to the start of contest AT11.  See below:

Adonis Origins: Chad Frakes Beginning of  Contest AT11

Adonis Origins: Chad Frakes Beginning of Contest AT11

Adonis Origins: Chad Frakes End of  Contest AT11

Adonis Origins: Chad Frakes End of Contest AT11

 

“I have spent most of my life as a hard gainer, eating whatever I wanted. I was always motivated to train in order to put on size. But when it came to cutting the fat, I was clueless. I am truly blown away when I reflect back to the shape I was in prior to starting Adonis Golden Ratio Systems. “

– Chad Frakes, AT12 Contest Winner

 

Scroll down to read more of  Chad’s transformation journey in his own words.

But first, check out Chad’s  AT12 Pictures:

Chad Frakes - AT12 1st Place - Front Before/After Photos

Chad Frakes – AT12 1st Place – Front Before/After Photos

 

Chad Frakes - AT 12 Transformation Image

Chad Frakes – AT 12 Transformation Image

 

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Chad Frakes – AT 12 Transformation Image

 

Chad Frakes - AT12 1st Place - Side Before/After Photos

Chad Frakes – AT12 1st Place – Side Before/After Photos

 

 

Chad’s Transformation Essay:

I joined Adonis Golden Ratio in April 2013, and quickly put the AGR workouts to the test. Right away I felt great with having a laid out plan to follow, I have been working out for about 14 years. Having a detailed exercise program to follow was something new to me, I have always just done what ever exercise or muscle group I felt like doing that day, with no real plan. For the most part, I would do chest/tris, back/bis, legs/shoulders. Doing this type of routine would give me results, but never gave me a total body plan that was goal objective.

When I first started the program, Dieting was something I did not understand; I have been a hard gainer for most of my life, I was use to eating whatever and however much I wanted. Since I have gotten older and life less active that has changed for me. Once I started to gain fat I really didn’t know how to get rid of it, I just kept doing what I have done for years.

The past 12 weeks have been a great experience. There were some difficult times along the way, it is my experience that when I started AGR and only eating 1000 calories, this was easier for me then when I got leaner and was eating 2000 calories, it seems the leaner I got the more hunger there was. I encountered some resistance from friends and even my own girlfriend as I was getting leaner, they kept telling me I was getting too skinny, but I ignored them and kept on the path to  achieving the Golden ratio. I think most people are not use to seeing other people as lean as they should be really, but the stares I get in the gym told me I’m on track!

I kept things simple throughout my transformation, just followed RTD: Reverse Taper Diet, ate what I wanted within my calorie deficit, that’s it.

Thank you AGR systems, my new body has been achieved from the results of this program!

-Chad Frakes

EDITOR’S NOTE:

Chad,

Congratulations on making a successful transformation.  You stayed the course through BOTH AT11 & AT12 never losing sight of your goal.  I really enjoyed listening to your interview and the mindset you had to push pass barriers to get the results you were working for.  Your hard work has paid off and we look forward to featuring you as a “cover model” on some our upcoming workout programs.   Your “U-Turn” onto the Golden Way has been a tremendous success! Keep up the great work and we expect to see and hear more from you along your fitness journey.

your brother in Iron,

Allen Elliott | Adonis Golden Ratio Ambassador

 

Chad’s Transformation Interview:

To listen to Chad’s transformation podcast interview click below:

AT12 12-Week Transformation Winners Announced

The AT12 results are in and the transformations our guys made are simply amazing! This was the largest contest we’ve had yet… The competition was fierce and the contestants were judged in a total of five equally weighted categories:

1- Weight Loss (LBS) – 20%

2-  Adonis Golden Ratio (AGR)  Transformation Change -20%

3-  Final AGR Score- 20%

4- Muscularity- 20%

5- Aesthetics/Photogenic Quality – 20%

Congratulations to everyone who entered and completed their transformation goals! Here are the winners:

 

Chad Frakes – 1st Place

 

Chad Frakes - 1st Place - Front Before/After Photos

Chad Frakes – 1st Place – Front Before/After Photos

Keith Coomes – 2nd Place

 

Keith Coomes - 2nd Place - Front Before/After Photos

Keith Coomes – 2nd Place – Front Before/After Photos

 

Jon McManus – 3rd Place

 

Jon McManus - 3rd Place - Front Before/After Photos

Jon McManus – 3rd Place – Front Before/After Photos

 

Harold Shim – 4th Place

 

Harold Shim - 4th Place - Front Before/After Photos

Harold Shim – 4th Place – Front Before/After Photos

 

Tyler Ellis – 5th Place

 

Tyler Ellis - 5th Place - Front Before/After Photos

Tyler Ellis – 5th Place – Front Before/After Photos

 

Audie Harrison – 6th Place

 

Audie Harrison - 6th Place - Front Before/After Photos

Audie Harrison – 6th Place – Front Before/After Photos

 

Elliot Mould – 7th Place

 

Elliot Mould - 7th Place - Front Before/After Photos

Elliot Mould – 7th Place – Front Before/After Photos

 

Richard Geary – 8th Place

 

Richard Geary - 8th Place - Front Before/After Photos

Richard Geary – 8th Place – Front Before/After Photos

 

 

 

Tyson Harker – 9th Place

 

Tyson Harker - 9th Place - Front Before/After Photos

Tyson Harker – 9th Place – Front Before/After Photos

 

 Joseph Riggs – 10th Place

 

Joseph Riggs - 10th Place - Front Before/After Photos

Joseph Riggs – 10th Place – Front Before/After Photos

If you are wondering about what program(s) they used then check out the Adonis Index systems that all of them followed. You can also look forward to their interviews coming up later this month. Again congratulations to everyone, outstanding job.

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