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How to Build a “Three-Pete” Physique

February 11, 2013 by

Here’s your new interview with one of the winners from the 9th Adonis Golden Ratio Transformation Contest.

Today John talks to Pete Dickison who placed 1st in our last 12-Week Transformation contest.

Pete, is no stranger to the Adonis Golden Ratio Systems and has followed the Adonis Transformation contests three times now (AT7, AT8, & AT9), each time starting in better shape and finishing in even greater shape than his last run through.  Read on to find out how he built a “Three-Pete” physique.

But first, check out his transformation pictures:

Pete Dickison -- AT9 1st Place – Before Photos

Pete Dickison — AT9 1st Place – Before Photos

Pete Dickison-- AT9 1st Place – Transformation Image

Pete Dickison– AT9 1st Place – Transformation Image

Pete Dickison -- AT9 1st Place – After Photos

Pete Dickison — AT9 1st Place – After Photos

Pete’s Interview:

How old are you?  I am 42 years old.

When did you first start working out? If it was before finding Adonis can you briefly explain the types of programs/workouts you did before finding Adonis?

I started weight-training properly somewhere around 28 or 29 years old. Prior to that, I had tried it for a few months in my late teens, but wasn’t really interested. I was an academically focused kid at school and the only sports I was really into were cross-country running and fencing.  It was in both of these sports that I represented my high school and competed at a regional level. I did a lot of functional fitness training during my stint in the Army, but only got into regular weight training in my late twenties, as I wanted to build myself up for selection into a U.S. Special Forces unit. Up until then I was pretty skinny.

It was all functional training, and resistance training with weights being only a small part of it – perhaps 2-3 sessions a week, along with bodyweight circuits, lots of running up hills, HIIT-style sprint sessions, swimming, load-carrying, climbing, etc. Despite the focus not being on weights, the weight training component was actually quite advanced, with supersets, periodization, pyramids, body-part splits and so on. I was often times recording the weight I used and tracking my progression. I trained like this, twice a day during the week and a couple of times on weekends, for maybe eight years. I got very very fit, built some mass, and discovered I had pretty good endurance.

Unfortunately, I sustained some  severe injuries from a military parachuting accident.  After recovering, I never returned to my original training routine as I now had to tend to a crippled left ankle, bad neck, back, knee, etc. When I left the Army in the late 2000’s, I did no weight training for almost four years– only some token pushups / situps a few times a week. I put on about 40 lb over several years after leaving the military: eating like I was still training twice-a-day, without the actual training!

I joined a civilian gym in late 2010, and just ‘worked out.’ Mostly on machines or cardio equipment. I was still trying to train for ‘functional fitness’ (whatever that means), despite having no job requiring a level of physical fitness, nor playing any sport requiring same.  However, during 2011 I got into Crossfit-style training. I spent about six months doing this, along with quite a few Bootcamp-style outdoor courses for the rest of the year. I trained five days a week and worked really hard. The cruel irony was, deep down inside all I really wanted was to improve my physique, and at the end of a year-and-a-half of hard work, I was still forty pounds overweight and looked like crap. Then I discovered  the Adonis Golden Ratio, and it all changed.

Did you follow any sort of diet programs before finding Adonis Golden Ratio? If so what were they and how did they work for you?

I briefly tried the ‘Zero Willpower Eating System’ from the Sixpack Shortcuts site. I found it impractical, after trying it for several weeks, to constantly lug around tupperware containers of chicken and rice, and eat so many times a day. I did learn a few good things from the system: the beauty of a Foreman Grill; the cooking ‘how to’ videos were good; and they really got me into the concept of liquid calories affecting you as much as calories from food (at which point I cut the litre of juice and large chocolate milk I was drinking each day). I lost a bit of weight, but I thought there had to be a better way, as I couldn’t see myself eating out of tupperware for the rest of my life.

How did you find the Adonis Golden Ratio?

Like Renne Ramirez, interviewed previously, I found the Adonis Golden Ratio (AGR) through the same Dan Rose interview with Brad Howard. I was intrigued by the ‘Golden Ratio’ idea, and looked into the AGR site. I was hooked right away by what I found, and bought the Anything Goes Diet (AGD) diet first. Here was a guy (John Barban) telling me I could eat whatever I liked, and still get a sixpack and ripped, just by doing something as simple as counting calories and creating a caloric deficit off my Resting Metabolic Rate (RMR). No special meals, or restricted foods, or eating seven times a day. I knew understanding diet was my biggest issue; I didn’t even know what a calorie was back then! Reading further, I was so impressed by the science and logic, and the simplicity of the philosophy, that I bought Eat Stop Eat and the Adonis Index 3.0 workouts. It all just worked.

I was too late to enter Adonis Transformation Contest 7 (AT7) (Jan-April 2012), so I just shadowed that contest, got phenomenal results, and just kept on going with the AGR lifestyle.

What made you decide to enter the contest?

I decided to enter AT9 for a several reasons:

1) The first was to give me some incentive and timeframe to take my physique to the next level, from where I had been at the end of AT7.

2) The second was because, in the months since AT7, I had been experimenting a bit with my diet, playing around with macronutrient ratios, meal timings, trying new types of foods, and (importantly) figuring out maintenance calories. I was also focussing a lot on building muscle during this time. As a result the pendulum had swung back a bit in regards to my body fat %, and I wasn’t looking as good as I did at the end of AT7, despite having put on some muscle. I had registered for Adonis Tranformation Contest (AT8), but never submitted final pics, as it wasn’t until the last month of AT8 that I finally got maintenance and dieting ‘nailed’ and under control. Too late to get a measurable result, or look good enough (I felt) for a photo shoot. AT9 was a chance to reset, and refocus after my inconsistent efforts over AT8.

3) Lastly, the new Adonis Index Gauntlet (AIG) workout was released at the time the contest started. I wanted to use the contest as a means of road-testing the AIG, along with my (finally figured-out) dieting regimen.

What did you expect from yourself during this contest?

I had no real expectations beyond ending in better shape than I began. I wasn’t so much ‘in it to win it’, as I was in simply using the contest as incentive to push harder in training and stick to my diet. I knew the final result would mostly be a question of nutrition, as I had built up a bit of muscle during the year and was happy with my proportions generally.

How did you fit the workouts into your daily routine?

I always trained first thing in the morning, to get it out of the way so I could get on with the rest of the day. I did make training a big priority during the contest, and put it above almost everything else in my life. I would start a week saying to myself something like, “I will train six times this week” and just make it happen no matter what! My time was flexible and I had few commitments, so I often spent up to three hours training, five to six days a week.

What did you do from a diet standpoint?

I counted calories religiously (in MyFitnessPal); weighed portions of my food at home on a scale; used the calorie numbers off the Reverse Taper Diet (RTD) as a guide; made sure I had sufficient protein intake (for me this meant somewhere in the 150-200g range per day). I ate as little refined-sugar as possible. I did NOT worry at all about meal timings, numbers of meals in a day, post-workout nutrition, pre-workout supplementation, and all the other dogma. My focus was mainly on calories and sufficient protein intake. These two things were the most important. After that, I concentrated on eating lots of whole (less processed) foods, whole grains, low (or natural) sugar foods – I suppose what you might call ‘clean’ eating. I just seemed to get a lot fuller for the same calories, as most of these foods were filling but not calorically dense. I sometimes rated foods by how many calories per gram they had. Lower was better.

I still had (occasional): cake, chocolate, treats (like ice cream or a donut), along with my daily Subway 6″, and the odd restaurant meal. If I ate out I made sure I opted for low-calorie options or ate small portions. I don’t drink alcohol, so I saved a lot of calories there. I’d drink diet soda if i went out somewhere. Some days I ate six or seven times, most days only three meals: moderate breakfast (just before training), small lunch, and a big dinner. A few days I only ate two (large) meals – one in the morning and one at night. Most days I ate just below or at maintenance calories, with only maybe a couple of weeks in any really substantial caloric deficit, then maybe only 500/day deficit.

My aim was to eat as much as I possibly could each week, while still dropping body fat. The Reverse Taper Diet calculator was a great help here. I went off the exact number it gave me, as my average to shoot for. This meant I had plenty of energy for training, and adequate calories for building muscle while gradually leaning out.

I ate normally right up until the day before my photo shoot, then just reduced water the evening prior, had an early (light) dinner, and then didn’t eat or drink much on the day of the shoot – a few sips of water and a couple of snacks until the shoot was over. No ‘peak week’ or carb-loading, or carb/fat-loading or cutting carbs. I looked good the week before the shoot so just repeated that weeks eating pattern again.

What did you find most challenging along the way and did you have any setbacks?

Diet compliance was the biggest challenge. It always is with me, as I love my food – and lots of it! With the volume of training I was doing (AIG + boosters, usually 6 days a week) I built my appetite up at times. There also seemed to be a never-ending round of children’s birthday parties to attend, and cake and lollies are my hot-button foods, so I had a few weekends that undid some otherwise good weeks of dieting, bringing me back up to maintenance calories.

How did people in your life react as your body started to change?

 I had gone through most of the (positive and negative) reactions from other people during my initial transformation back when I started AGR. Most people close to me were used to me having lost a lot of weight already. Most of the comments I got over AT7 were positive, and related to how muscular I had gotten. I seemed to keep bumping into people I hadn’t seen in the gym in months, and they all commented positively. After the contest I went to the swimming pool a few times, and it seemed like everyone was staring; I seemed to be the most ‘in shape’ guy anywhere i went. It was a good feeling.

When did you realize things were really starting to change?

Probably around the end of the second month of AT9, I felt I had gotten back to my AT7 form, and from then on in that last four weeks, I saw noticeable improvements each week. However, it wasn’t until the morning of my photo shoot, when I was all water-depleted and getting a spray tan, that I looked in the big mirror they had up there, and then I really noticed a big difference.

How did you feel when you looked at your before and after pictures side by side?

I feel embarrassed that I let myself get into the ‘before’ picture shape, especially after being in great shape before. I just kept remembering something John Barban said, that sometimes it can take a few run throughs of a contest-type situation, each time starting in better shape and finishing in even better shape than the last run through, until you finally achieve the body you want.

What advice would you give to other guys who are sitting on the fence not sure about entering a contest?

If the timing is right, i.e. you are starting out with the Adonis Golden Ratio system at the same time a contest is about to start, then go for it. You have nothing to lose and everything to gain. No one even has to know you’ve entered, if you don’t want to tell them. If entering is too much, just shadow the contest like I did with AT7. If it’s a while until a contest starts and you desperately want to make a transformation, then don’t wait for a contest – start immediately! The contests are a terrific way to motivate you, and I believe they make a real difference to your results compared with not being entered, but as the best thing you win in a contest is your new physique, then you need to start working on that right away, not ‘tomorrow’ or ‘some day’ – NOW!

Whats next for you?

I’ll be following the AGR lifestyle this year, and probably the rest of my life, continuing to make minor improvements in my physique. I think that once training becomes such an integral part of your lifestyle that, to your friends, it’s just ‘what you do’, and once you get the concept that the physique you see in the the mirror is a direct result of what (and mainly HOW MUCH) you eat each day, I don’t think you can ever go back to your old ways of training and eating. I certainly can’t.

Summary of Pete’s Best Tips:

  • Count your calories religiously; weigh portions of your food at home on a scale; use the calorie numbers off the AGR Nutrition Software as a guide
  • Make training a big priority during the contest– first thing in the morning if need be
  • It can take a few run throughs of a contest-type situation, each time try to start in better shape than the last run through, until you finally achieve the body you want.
  • Use the contest as a means of road-testing the Adonis Index Gauntlet (AIG)-– 12 Week Peak Muscular Conditioning Program

 

If you want to get in touch with Pete, talk to him about his approach and get more tips, here’s his profile in our community.

Filed Under: Contest, Stories, Transformation Tagged With: , , , , , , ,

Why is 37 the New 27? Carlos Explains it All!

February 4, 2013 by

Here’s your new interview with one of the winners from the 9th Adonis Golden Ratio Transformation Contest.

Today John talks to Carlos Irizarry who placed 3rd in our last 12-Week Transformation contest. Read on to find out why “37 is the new 27” for Carlos.

But first, check out his transformation pictures:

Carlos Irizarry – 3rd Place – Before Photos

Carlos Irizarry – AT9 3rd Place – Before Photos

 

Carlos Irizarry – 3rd Place – After Photo

Carlos Irizarry – AT9 3rd Place – Transformation Image

 

Carlos Irizarry – 3rd Place – After Photos

Carlos Irizarry – AT9 3rd Place – After Photos

Carlos’s Interview:

How old are you?  I am 37 years old.

When did you first start working out? If it was before finding Adonis Golden Ratio (AGR) can you briefly explain the types of programs/workouts you did before finding AGR?

I started  working out at about the age of 16.  However, I didn’t take it seriously until I joined the U.S. Army. In the Army, my workouts consisted of cardio, interval/pyramid  training, and some strength training but nothing really concrete amounted in order to create an “Adonis-Type” body.  While serving in the Army, I did my strength training after work and  hit the gym regularly in an effort to build some muscle.  Prior to the  Adonis Golden Ratio I was on the Somanabolic Weight Training program.

 Did you follow any sort of diet programs before finding the Adonis Golden Ratio? If so what were they and how did they work for you?

I didn’t follow any diet programs, all I did was listen to industry BS about needing to eat 3000 calories/day to build muscle and 1g of protein for every pound of body weight. I listened to that advice and all it did was get me fat. I was looking for answers and could not find it. It was very frustrating.

How exactly did you find out about the  Adonis Golden Ratio?

I actually stumbled upon AGR by mistake. I saw John  Barban talking on a video clip with Kyle Leon discussing a bench press technique.  At that time I was doing the Somanabolic Weight Training program. I was intrigued when John started to talk about the science part. I had been following the other system but I just wasn’t seeing the results. The eating habits were a bit much and I was not really thrilled with the workout program.

I wanted to learn more about AGR so I Googled it and was hooked when John talked about the science aspect of AGR.  A lot of things he talked about went against industry BS. So I said what the hell! I jumped into AGR.

What made you decide to enter the contest?

I decided to enter the contest because I said to myself I think I have what it takes and believed I could compete with the people I had seen win previous contests.  So I said I am going to go for it!

What did you expect from yourself during this contest?  

My expectations for myself were to remain disciplined and push hard to get the body I always wanted. I had conquered the diet portion so it was just a matter of hitting the workouts as outlined.

How did you fit the workouts into your daily routine?

I made the workouts a priority between family, school, and other elements of life. If you want the body that you envision in your mind, then you need to make it a priority. Many people thought I was a freak for telling them I couldn’t eat as much because I was almost at my daily calorie limit or I couldn’t join them at a specific time cause I had to hit the gym.

What did you do from a diet standpoint?

My diet program I used was Any Thing Goes Diet (AGD) at first which was great in learning things about  food that you would never consider and how to develop the mindset and overall approach to food itself.  Like John said, “a calorie is a calorie”. I used the AGD in the beginning of the transformation and during the end transitioned to the Reverse Taper Diet (RTD) which I really love and I use regularly now.

What did you find most challenging along the way and did you have any setbacks?

Patience was my big challenge but I had some small challenges which came  in the form of  adjusting my  eating habits. Sticking to the amount of daily calorie intake was challenging but once I got the hang of it, it was not an issue.

How did people in your life react as your body started to change?

As my body started to change it was cool to see other  people’s reactions. Family and   friends began to ask what I was doing, that it looked as if I  lost weight or I looked great. Some people could not understand what I was doing and said it would be too hard for them to make the change I made.  To keep things simple, I told them I was calorie counting and working out.

When did you realize things were really starting to change?

I really started to see the change around June or July of 2012 my abs really began to show. It had been since the age of 14 that I was last able to see my 6 pack and now at 37 years old I have them back. It’s funny, you know your body has changed when your 7 yr old daughter says “Daddy you have a six pack wow!”

How did you feel when you looked at your before and after pictures side by side?

When I Iook at the before and after pictures I am proud at the results of my hard work and discipline. I thought I would never find the answers to a great body. Everyday now I look in the mirror and say “37 is the new 27” because many people now think I am 27 yrs old.

What advice would you give to other guys who are sitting on the fence not sure about entering a contest?

I would say to other guys that it is possible to  transform your body and create a lasting great look. All you need to do is have the discipline and will to make it happen!

Whats next for you?

Next for me is to continue to work on my body to get it to where I really want it. Don’t get me wrong, I am happy with the look but there is always room for improvement in my book. I want to build more muscle and work on the weak areas of my body.  A future goal of mine is to re-enter  the transformation  contest and attain a physique similar to what Pete Dickison has.

 

Summary of Carlos’s Best Tips:

  • Following the mainstream fitness advice does not does not guarantee a physical transformation.
  • The science behind the Adonis Golden Ratio is unmatched.  I believed and trusted it was the program I’d been looking for all along.
  • Expect some challenges along the way, remain disciplined, push hard and you are on your way to achieving the body you’ve always wanted.
  • Make your nutrition and training a priority, but also keep in mind the balance between other elements of your life.
  • Initially some people maybe resistant to the efforts you’re making to transform your physique.  This is normal, stay the course and if people are truly interested in what your doing keep it simple when explaining to them.

 

 

Filed Under: Contest, Stories, Transformation Tagged With: , , , , , , , ,

“Ripped like Renne”

January 28, 2013 by

Here’s your new interview with one of the winners from the 9th Adonis Index Transformation Contest.

Today John talks to Renne Ramirez who placed 2nd in our last 12-Week Transformation contest.

Check out his transformation pictures:

Renne Ramirez – AT9 2nd Place – Before Photos

Renne Ramirez – AT9 2nd Place – Before Photos

Renne Ramirez - AT9 2nd Place - After Photos

Renne Ramirez – AT9 2nd Place – After Photos

Renne’s Interview:

 How old are you?  I’m 33 yrs old.
When did you first start working out? If it was before finding Adonis can you briefly explain the types of programs/workouts you did before finding Adonis?
Other than the Physical Training aspects of the Navy’s program, in which I have over 13 years of service, I  have tried a lot of late night infomercial workout systems.   I went from program to program, but only got minimal results upon completion of the programs.   I have tried Tae bo  (11 years ago),  Slim in 6 (9 yrs ago) , Power 90 (9yrs ago),  P90X (5 yrs ago),  Insanity (4 yrs ago),  RIP 60 (mid 2011), and Six Pack Shortcut (late 2011).
Did you follow any sort of diet programs before finding Adonis? If so what were they and how did they work for you?
Prior to Adonis, The only diet I tried to stick with is the zero willpower eating system which was included with six pack shortcuts (SPS).   I stuck with this diet for about 4 months while doing SPS, but found it to be not sustainable since I got tired easily of eating 5-6 times daily.  Even though I prepared my weekly meals ahead of time, I easily got tired of the schedule and the taste of food.  The tupperware meals I prepared wasn’t really satisfying after heating it up in a microwave.  I just forced myself to eat to get the results I wanted, and even though I gained muscle I looked bulky while doing the program, which wasn’t the look I always wanted.
             How did you find Adonis?
 I found AI through the SPS program through an Interview between Dan Rose from SPS and Brad Howard.   After listing to the podcast I signed up for the news letters to see if the AI program is something I would consider if SPS didn’t work out for me.   I’m so glad I did this since now I found a lifestyle where it got me the physique I wanted that is easy to sustain.
What made you decide to enter the contest?

I wanted to enter AT8 at first, but at that point I was still recovering from my Patella reconstructive surgery that happened a year prior.   I didn’t think I would get the desired results to place since I cannot give my max effort on all the lifts that require my legs.  Also, I  did not want to re-injure myself.  I did shadow the contest however, and found that I was able to get dramatic results even with light weights/resistance.   When AT9 was announced I was more than ready to take the challenge.

What did you expect from yourself during this contest?
I still had doubts about placing since I saw myself already in a decent shape for my before pictures already and I wondered if I could really further my body’s transformation at this point.  After seeing my after pictures, boy was I wrong!  I was still able to transform my physique in my opinion.
How did you fit the workouts into your daily routine?
I workout from home the majority of times so getting the workout in after work was easy for me.   From time to time if not busy I have access to the base gym and would go there early morning or during my lunch break.   I was able to knock out AIG and and twice a week add on a booster.
What did you do from a diet standpoint?
I followed RTD from the “get go.”   I did occasionally go over my recommended weekly calories at least once a month if there where special occasions that happened.   During my over consumption I went over by between 1000-2500 calories during the week.  Luckily I was still able to lose inches and drop my BF% even after my over consumption.
What did you find most challenging along the way and did you have any setbacks?
The only setback I dealt with aside from my disabilty  was during the 1st month of the contest I was transferred to a different base that was about 96 miles one way from my home, my daily commute was bout 3-4 hours a day and found myself too tired to even workout once home the first few weeks.   Once I got used to it though I was back to my routine.
How did people in your life react as your body started to change?
The only people that knew I was in the contest were my wife and kids,  so they supported what I did and saw that I was getting results as my physique began toning up.   However, when other family members  and close friends saw me they though I was sick since they were not used to seeing me this slim.   They didn’t really understood what I was doing and tried to convince me to put on more weight.
When did you realize things were really starting to change?
I realized my body changing as soon as I experienced the Adonis effect from people that I met for the fist time since they had no clue  how I looked like before.   On several occasions whether it be in a gym, restaurant, or stores I often got complimented and people asked me for advise about how to get the physique I possessed.   It was at this point, I realized I had transformed to the body I always wanted.
How did you feel when you looked at your before and after pictures side by side?
I was ecstatic to see the comparison,  I really could not believe it a first when I compared them,  Like what I explained earlier, during the beginning of the contest I wasn’t really sure how else I would transform myself at that point if I was starting off with a decent before body.
What advice would you give to other guys who are sitting on the fence not sure about entering a contest?
Regardless if you have doubts about placing or not, entering the contest will motivate you to push harder towards your transformation.  The results you get will always be priceless.  You have nothing lose in entering one of the contest since it is free to enter.   Aside from that you don’t need to hire a photographer for your after pictures.  It can easily be done by yourself, a friend, or a family member and still get an outstanding picture.
Whats next for you?
I am currently doing ATS and will more than likely shadow AT10.   I ‘m in a middle of a residential move right now which has somewhat affected my RTD tracking and workouts.  Once settled in though I plan on adding more size to my frame to reach my actual AI while maintaining my abs.   I am still under by about 2 inches for my golden waist and and inch under my Golden shoulder, with my new RTD recommendations along with ATS and IXP, I plan on accomplishing this goal in the near future.
Summary of Renne’s Best Tips:
  • Stay Informed. Listen to the podcasts, subscribe to the AI news letters.
  • Reverse Taper Diet (RTD) was followed from the “get go”.  It’s possible to still lose BF% and inched even with moderate over consumption of daily calories.
  • Have a close support group to assist you in the transformation process.
  • An indicator of your transformation progress  is the Adonis Effect, as you interact with others, they may want to know how you were able to possess your exceptional  physique.
  •  If you have doubts about placing, entering the contest will motivate you to push harder towards your transformation.  The results you get will always be priceless.
If you want to get in touch with Renne, talk to him about his approach and get more tips, here’s his profile in our community.
Filed Under: Contest, Stories, Transformation Tagged With: , , , , , ,

AT9 12-Week Transformation Winners Announced

December 3, 2012 by

The AT9 results are in and the transformations our guys made are simply amazing!

Congratulations to everyone who entered and finished!

Here are the winners:

Peter Dickison – 1st Place

Peter Dickison – 1st Place – Before Photos

Peter Dickison – 1st Place – After Photos

Renne Ramirez – 2nd Place

Renne Ramirez – 2nd Place – Before Photos

Renne Ramirez – 2nd Place – After Photos

Carlos Irizarry – 3rd Place

Carlos Irizarry – 3rd Place – Before Photos

Carlos Irizarry – 3rd Place – After Photos

James Sanders – 4th Place

James Sanders – 4th Place – Before Photos

James Sanders – 4th Place – After Photos

Matthew Vincent – 5th Place

Matthew Vincent – 5th Place – Before Photos

Matthew Vincent – 5th Place – After Photos

Greg Porter – 6th Place

Greg Porter – 6th Place – Before Photos

Greg Porter – 6th Place – After Photos

Matthew – 7th Place

Matthew  – 5th Place – Before Photos

Matthew  – 5th Place – After Photos

Mark – 8th Place

Mark – 8th Place – Before Photos

Mark – 8th Place – After Photos

Michael R. – 9th Place

Michael R. – 9th Place – Before Photos

Michael R. – 9th Place – After Photos

John Sanders – 10th Place

John Sanders – 10th Place – Before Photos

John Sanders – 10th Place – After Photos

 

If you are wondering about what program they used then check out the Adonis Index systems that all of them followed. You can also look forward to their interviews coming up in January.

And again congratulations to everyone, good job.

 

Filed Under: Contest, Transformation Tagged With: , , ,

Getting Closer to Your Ideal Body

November 19, 2012 by

Today we have an interview with Gavin Rennison.

Gavin has been following Adonis Index for about 12 months now and today he has decided to share with us his astonishing progress.

He is definitely among the more experienced and muscular guys in our community.

Check out his picture:

The ideal body shape – Lean muscle mass, no excess body fat.

It Doesn’t Have to Be Complicated

Gavin got into weight lifting at the age of 25, so right after juvenile muscle growth. You would say that he could not build lots of muscle after the age of 25, but then he has pictures that show otherwise. This is a proof that you can still gain lots of muscle mass even if you are not starting with your training in your teens or early 20s.

However, Gavin as most of the guys who go to the gym wasn’t very consistent with his workouts, it was on and off training throughout the years. He also lacked any knowledge in how to structure his workouts, so he just did basic splits like everyone else. Since he tried increasing weights on regular basis he got some results.

However, then he felt into the whole bulking, 6 meals a day approach, gained lots of weight as a result and got up to 200 pounds.

After finding out about Adonis Index he was shocked at the contrast between bodybuilding diet and Anything Goes Diet we preach here at AI. The bodybuilding diet is very strict, but doesn’t provide linear results compared to freewill eating with the AGD principles were the results are linear.

And that’s the issue with the traditional bodybuilding and fitness approach – too much hassle for little results. It doesn’t have to be that way, getting in shape and achieving an ideal body shape isn’t as difficult as people think.

You can make it simply, and quite frankly you should, because the chances of you getting achieving your ideal body with perfect measurements are ten times higher if you keep things simple. Once you overcomplicate your approach, start to read dozens of diet books, you will second guess yourself, you will try various approaches like 6 meals a day, bulking or whatever is hot right now and for no results.

Gavin decided to keep it simple and stick to his approach and he got amazing results.

Here are a couple more of his pictures:

Gav’s awesome photos from his photoshoot.

More Tips from Gav:

  • Know your boundaries
  • Be consistent
  • Don’t make it your lifestyle
  • If you have some fat to lose, lose it first, because once you do you will never have to do it again, you will get lean for life and as a bonus you’ll finally see how much muscle mass you have
  • Don’t try to get big at every cost
  • Don’t obsess over supplements
  • Do a photoshoot after your transformation (you can use it as a deadline)
  • Don’t ever try the traditional bulking, it doesn’t work and it’s stupid
  • Get a workout program that keeps changing, because that will keep you interested longer
  • Bounce back when you push it too far

Gav’s measurements:

  • Waist: 31″
  • Shoulders: 48.25″
  • AI score: 1.56

Links from the interview:

Read Gav’s experience with Adonis Index in his own words:

Well, where do I start in thanking all at Adonis for what they’ve achieved in creating such a simplistic approach to all things diet and fitness?! The Adonis Index has been a truly and literally life changing find for me. It has…Continue Reading Here

Listen to the interview here, and please “like” it when you’re done:

Podcast: Play in new window | Download

Subscribe: Android | RSS

Filed Under: Contest, Podcasts, Sage Advice, Stories, Transformation Tagged With: , , , ,

Do You Have to Give Up Alcohol to Get Ripped?

November 12, 2012 by

Here’s your new interview with one of the winners from the 8th Adonis Index Transformation Contest.

Today John talks to Rodrigo Caceres who placed 3rd in our last 12-Week Transformation contest.

Check out his transformation pictures:

Rodrigo’s 12 week progress with Adonis Index.

Rodrigo wanted to place in the top 10 and he did, he placed third, let’s look at his story and what he did that brought him this results.

Until recently Rodrigo wasn’t doing any sort of training. He was stuck in the rut of  gaining weight after getting married. .

One day he decided to get back in shape. So he got a routine from a  personal trainer and started going to the gym. He got a bit leaner, but also got annoyed and bored with his routine, so when he stopped training he fell back into the rut of weight  gain.

He once again got back on  track by attending some spinning clases  combined with a “whole foods” diet.

But as he got leaner, he had no muscle mass and started to receive comments that he was “too skinny.”

In response to these comments he decided to join the bodybuilding community and adopted the usual approach – eat more, eat every 3 hours.

The result? Fat Gain yet once again.

Over the years this became a never ending cycle of weight loss and weight gain.

Rodrigo truly believed that if he leaned out he would have more muscle.

So in an act of desperation, he went online to find a way to lean out and that was when he stumbled upon Eat Stop Eat, which lead him to Adonis Index.

At first he didn’t want to accept the ideology, but listening to the podcasts and the grand opening of  a new gym near his home convinced him to get started.

Before we get into his transformation, there is something you need to know about Rodrigo, let’s consider his educational background.

Rodrigo studied philosophy, so his perspective is a bit different than most. He was used to self-analysis and introspection and was always consciously aware of his feeling at any giving moment. Posessing this knowledge he expected to have very little  trouble with the mechanics and assumed that the mental part of the transformation would  be fairly simple.

However, quite the opposite happened.

Truth is that the mental part of any transformation is tough, no matter what your experience  or expertise is. Even though some people have it easier, everyone will have to overcome inner challenges that’s why we call it a transformation, because at the end of it, you are a different person, both physically and mentally.

Rodrigo was very motivated, but like everyone he had moments when he felt a bit depressed.

He told us that this was actually one of the hardest mental challenges he’d ever went through.

It all seems superficial, but it’s really not and even despite the fact that the contest is only for 3 months it’s still very challenging. It’s just not what people expect  it will be, you have emotional ups and downs, and the process is far from straightforward.

It will definitely push you out of your comfort zone and force you to break old habits.

We always say that it’s simple but not easy, however this doesn’t mean it’s not doable.  A successful transformation is indeed possible and as you can see here, lots of people have gone before you. It’s important to realize that the promises you see on TV are false, it’s what the marketers wants you to believe to be true.  Nothing worth  pursuing in life is ever easy.

Can You Drink Alcohol and Cut?

As you have read previously from the Naughty Guide post, you can have alcohol and still get ripped, the key is moderation, as with anything.

Rodrigo decided that he won’t give up alcohol and that’s something he wants to enjoy even during the contest prep and he did. You can too if you want, it’s up to you whether you want to enjoy your calories in meal or drink.

What Rodrigo realized was that with drinking comes a lot of eating, so he limited himself  to only a couple of glasses and refrained from eating. This allowed him to stay within his weekly calorie budget and continue  to lose fat.

If you keep your eyes on your calories, no diet is impossible for fat loss.

Summary Rodrigo’s advice:

  • Stick to the workouts, they work and are fun to do
  • Always think of your form first to stay injury free
  • Treat your workouts like a meditation, you should relax your mind and stay fully focused on the training
  • Be strict with the rest periods (use stop watch) – Timing is important, people fail to get results when they don’t follow the workout plan exactly
  • Don’t worry about your bodyweight or how much you are lifting
  • Listen to all the podcasts and interviews
  • You don’t have to do cardio if you hate it, diet is what matters for fat loss
  • Get involved in the AI community, use the support there and help others
  • Expect to have bad days
  • Don’t be afraid to experiment
  • Be aware that the process isn’t nearly as glamorous as the end result

Links from the interview:

Read Rodrigo’s experience with Adonis Index in his own words:

In one of my first blog posts, I wrote: “I’m thinking of entering AT8. This way I know I’ll just get there, get to where I’ve never been before, travel the road I’ve travelled so many times, but getting to the end this time.” I never expected what was coming.

This is the first time I stuck with a program…Continue reading here

Listen to the interview here, and please “like” it when you’re done:

Podcast: Play in new window | Download

Subscribe: Android | RSS

Filed Under: Contest, Podcasts, Stories, Transformation Tagged With: , , , , ,
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