Day 13 Pics: Back In The Groove

Day 13 of 84

Status - Round 2: Phase 1: Day 1

G'day,

Yesterday I got my just desserts!

I took a day off yesterday (hence no update) and had my first "reward meal" in 12 days. Man, I really enjoyed digging into some curry rice and ice cream. The best thing about a "reward meal" is having it totally guilt-free because of the strict training and dieting I had done for the previous 12 days.

As strange as it may seem it is beneficial for both the body and the mind to have a reward meal. This helps the body by throwing your metabolism for a loop and preventing stagnation. Your mind also benefits because let's face it, you'd go crazy if you couldn't indulge yourself every now and again.

Today marked the start of Round 2. It is basically a carbon copy of Round 1 with the intensity and training volume turned up a gear. For more variation I have also added some different "Super-setting" techniques and cardio exercises like swimming and skipping in addition to running.

Today I did "Fat Loss Circuit Training", 8 sets each of chest and back and 5 sets of biceps and calves. Between each set I did 40 seconds of skipping (i.e. rest period).

Another twist I added today was "Jump Sets", that is alternating between the two exercises. What this does is allow each body part more time to recover thereby making for more powerful lifting because your muscles are fresher.

My nutrition is back to "Low-Carb" for the next 5 days. I am eating mainly fibrous carbs like lettuce, carrots and asparagus. My protein source is salmon, tuna, eggs and powder.

See you tomorrow,

Peace, AJ

P.S Here are Day 13 Pics for November 20, 2006

Day 11 Pics: Super Saturday

Day 11 of 84

Status - Round 1: Phase 3: Day 4

G'day,

Today was a "double header" of H.I.I.T (High Intensity Interval Training) in the morning before breakfast and full body "Antagonistic Superset" weight-training in the evening.

Judging by my photos for the last couple of days I can see some slight changes in my physique around the waist area and lower-back.

Here are Day 11 pics for November 18, 2006.

Peace, AJ

Day 10 Pics: A Cardio Surprise!

Day 10 of 84

Status - Round 1: Phase 3: Day 3

G'day,

A short post today, it is nearly my bedtime here in Japan and sleep (i.e. rest) is actually very important in building a new physique.

Today was another day on my "Low-Fat" nutrition phase, just holding out for my "cheat meal" on Sunday!

I got a nice surprise today while doing "High Intensity Interval Training" on the treadmill. I was a little conservative in setting my intervals as it had been 10 days since I had done this specific kind of interval training.

I topped out at 14.5 km/h on the final 2 minute cycle and lo & behold I had plenty more left in me. This final 2 minutes, at the end of a 20 minute period usually does exactly what it is designed to do, physically destroy me, however today I felt like I could have gone on much longer.

Since I haven't been doing much cardio I can only put my increased cardio capacity down to my "Circuit Training Style" workouts over the last 10 days. By mixing in some "rest cardio" and shortening rest periods I have also increased my cardio performance.

Before I sign off for today I want to say how beneficial doing this blog has been for me while doing this physique transformation. Knowing that I have post photos every day of my progress is a strong motivational and self-accountability factor. I highly recommend this to anyone out there reading these words.

That's all for today, see you tomorrow.

Peace, AJ

P.S Here are Day 10 pics for November 17, 2006

Day 9 Pics: "Muscle Rounds" Part 2

Day 9 of 84

Status - Round 1: Phase 3: Day 2

G'day,

Today was part 2 of my "Muscle Rounds" routine which focused on upper body. The same format as yesterday - pick a weight you can do 10 reps with, then do 6 mini-sets of 4 reps with only 10 seconds rest between each one.

I totally nailed my chest workout, though on the other exercises I found I was too conservative with my weight selections. Most were actually too easy. It's a rare day when I underestimate my own strength but quite a good feeling nonetheless.

Because I take "live notes" while I work out it will be easy for me to fine-tune the weight selections for my next muscle rounds routine. Taking notes as you workout is something I highly recommend as you can easily forget the REAL intensity when you write down your notes at the end of your workout.

Here are Day 9 pics for November 15, 2006.

Peace, AJ

P.S I lost another notch on my belt today. It is now 5 notches in, believe it or not I was 1 notch in not too long ago!

Day 8 Pics: That Was Intense!

Day 8 of 84

Status: Round 1: Phase 3: Day 1

G'day,

Today kicked off Phase 3, 5 days of low-fat nutrition combined with intense "muscle-building" workouts.

The workout I did today is called "Muscle Rounds", you basically take a weight that you can normally do for 10 reps for any given exercise, like squats. Instead of doing a set of 10 reps do a mini-set of 4 reps. The kicker is that you repeat this 6 times with only 10 seconds rest between each mini-set.

The benefit is that at the end of one round you have 24 reps with a weight you could normally only do 10 reps with. This kind of intense workout provides a major stimulus for your muscles to grow.

Here are the Day 8 pics for November 15, 2006.

See you tomorrow, AJ

Day 7 Pics: Zero Protein Day

Day 7 of 84

Status - Round 1: Phase 2: Day 2

G'day,

Today was a quiet day, no weight training or cardio. However, today has a very important purpose in terms of nutrition being zero-protein day. This is designed to change up my metabolism and prepare for "supercompensation" of protein which will start tomorrow. I will explain the theory behind this process in upcoming posts.

Anyway, here are the pics for Day 7, November 14, 2006.

Day 6 Pics: Low Carb and Low Fat Day

Day 6 of 84

Status - Round 1: Phase 2: Day 1

Today was a straight-forward day. No weight training and one session of H.I.I.T (High Intensity Interval Training), 15 minute sesssion of cardio.

More importantly today marked the first change in my nutrition plan, the first of two single nutrient days. My plan today was to focus on protein and limit carb intake to 20 grams and fat intake to 10 grams which I did successfully. I find it quite easy to follow my strict nutrition plan when I know with 100% certainty the physique pay-off in the end.

Always keep in mind the big picture.

Here is the Day 6 picture for November 13, 2006.

See you tomorrow,
AJ

Day 5 Pics: In a World Of Hurt!

Day 5 of 84

Status - Round 1: Phase 1: Day 5

G'day,

This will be a short post today because I am really hurting, so much so that it is an effort just to type these words on my keyboard. DOMS (Delayed Onset Muscle Soreness) really kicked in today from yesterday's workout, I already know that today's "Lactic Acid Training" will be hitting me hard tomorrow.

However, it is not all doom and gloom. Quite the opposite, I know that these intense workouts are working as opposed to my previous efforts. So I am satisfied up to this point - day 6 - that I have pushed myself as hard as I could.

Today I did part 2 of "Lactic Acid Training", 6 sets of shoulders and triceps, 8 sets of quads, 4 sets of hammies and my "Core Combo" of abs, lower back and rotator cuff.

Here the pics for Day 6, November 12, 2006.

Have a good one, AJ

Day 4 Pics: A Great Day At The "Office"

Day 4 of 84

Status- Round 1: Phase 1: Day 4

G'day Physique Fans,

Today was a sensational day at the "office." Today I hit my body up with with a totally new form of weight training called "Lactic Acid Training." This is a form of high volume training with only 20 seconds rest between sets.

"Lactic Acid Training" is designed to penetrate deep into your muscle fibres by not giving your muscles enough time to recuperate - i.e. eliminate lactic waste - between sets. The result is a continual "pump" and an increase of tension in your muscles.

I did four bodyparts, 8 sets each on chest and back, and 5 sets each on biceps and calves. The strategy is to do at least 30 reps on your first set with a weight you can handle stopping just before muscular failure. Then perform additional sets with only 20 seconds rest.

I finished up with my usual "Core Combo", 3 sets of abs targeting upper, lower and obliques, 2 lower back exercises and 2 rotator cuff exercises. The "Core Combo" is designed to stengthen your core while preventing injury in these often undertrained areas.

Just for good measure I also did 5 minutes of H.I.I.T on the treadmill alternating between 30 second rest and work intervals. The sensation I felt when I finished my workout was unique. Sure I felt hammered but my body also had a buzz from this new style of workout.

My nutrition plan today was a continuation of "Low-Carb." Only one more day to go before I switch over to two "Single Nutrient" days in order to prevent adaption and keep my metabolism revved up.

Here are the pics from Day 4, November 11, 2006.

See you tomorrow, AJ

Day 3 Pics: Calm Before The Storm

Day 3 of 84

Status - Round 1: Phase 1: Day 3

G'day,

Today was a rest day, it is quite literally the calm before the storm as tomorrow I will do a "Double Header." I will kick-off tomorrow morning with H.I.I.T (High Intensity Interval Training) for 20 minutes on an empty stomach.

I will then go back to the gym in the evening for a new intensive type of weight training I have termed "Lactic Acid Training." This kind of training is designed to penetrate the deep muscle fibres to stimulate growth.

Needless to say I will be a wreck tomorrow night. I am also continuing with my "Low-Carb" nutrition plan for another 2 days before I switch over to two "Single Nutrient" days. There is a method to my madness, once I start to show tangible results I will clue you in on my strategy, and why I do what I do.

Until tomorrow, Go hard!

Here are Day 3 pics for November 10,2006.

Day 2 Pics: I Can Feel It!

Day 2 of 84

Status - Round 1: Phase 1: Day 2

G'day,

Oooh yeah, I can feel it alright! The muscle soreness has already kicked in from yesterday's workout. You hear guys talk about muscle memory - the concept that your muscles remember how to perform certain exercises - however the only thing my muscles can remember is pain!

Of course from a bodybuilder's perspective this is actually a good thing as it means that I have successfully stimulated my muscle fibres to defend itself from this perceived attack. This process of microscopically damaging muscle fibres - along with solid nutrition and rest - is what actually causes your muscles to grow.

Today I completed Phase 1: Day 2 of my 12 week program. This is essentially part 2 of the "Fat Loss Circuit Training" I did yesterday. I targeted 4 muscle groups - shoulders, triceps, quadriceps and hamstrings - while doing 40 seconds of intense cardio during my rest periods.

Nutrition wise, today was also a low-carb day. I have consumed only 30 grams of carbs today along with 175 grams of high quality protein. On top of this I also drank about 12 glasses of water, very important in any bodybuilding program.

Here are Day 2 pics for November 9, 2006. See you tomorrow. Peace, AJ

Day 1 Pics: The Truth Hurts

Day 1 of 84

Status - Round 1: Phase 1: Day 1





Ok, so I am all pumped up on Day 1 of my 12 week/84 day program. This afternoon I completed Phase 1/Day 1 of my program.

Today's workout is called "Fat Loss Circuit Training", its a low-rep heavy weight workout with 40 seconds of intense cardio during "rest periods." Today's session was a real wake-up call, my current fitness level is ordinary with a capital O.

N.B: Phase 1 consists of 5 days of heavy weights, intense cardio and "Low-Carb" eating. I'll fill you in as we go along.

After I finished I came home and decided to face the truth head on...and don't it hurt!

Anyone who has ever done one of these "before and after" transformations already knows what I am going to say next. Yes...I'm talking about the dreaded "before pictures."

There is nothing like seeing your overweight body on film to really give you a kick up the wazoo. I'm here to say that the truth really does hurt. So much so that I thought twice about exposing myself half-naked on this blog with my fat self.

But, in the interests of blogger integrity I have decided to put up the before pics as you can see above. I have used the "Japan Times" newspaper in my photo so there is no confusion - i.e. proof - of my official start date.

Check the photo below for a blown-up pic of the newspaper with the date November 8/2006 clearly shown. For horse racing fans you can see that the picture is the winning Japanese jockey of the Melbourne Cup - Australia's most famous horse race.








Here are the stats of my body composition test taken October 26/2006 by the futuristic "Bod Pod", I'll tell you more about it later.

Total Weight: 84.0 kg/185.1 Pounds (U.S)
Lean Weight: 66.5 kg/146.6 Pounds (U.S)
Fat Weight: 17.4 kg/38.3 Pounds (U.S)
Body Fat % : 20.8%

Also, here are my body measurements taken on October 26/2006.
Bicep: 37.1 cm/14.6 inches
Tricep: 35.2 cm/13.8 inches
Waist: 92 cm/36 inches
Chest: 103 cm/40.5inches

I'm gonna do the Bod Pod again in one month (it ain't cheap you know). I'll keep you posted.

Peace, AJ

Zero Day: My "Secret" Pictures Revealed After 3 Years

Zero Day

G'day,

Before I tell you who I am I will let you in what this blog is all about.

This is a real time physique transformation with daily updates on my progress, my workouts, my nutrition plan and my thoughts and feelings. In order to hold myself totally accountable I will also publish daily pictures of my progress along with the occasional video.

This is an ongoing process not an exact science. I am a real live human being posting on this blog. I am not a bodybuilding pro trying to pad my ego. I'm just a regular guy using 100% natural methods to try and get into shape. What you see here is a real guy just posting his thoughts and feelings as I go through this process.

Like anything else you read on the web these days take everything I say with a grain of salt. With that said, if I am successful in transforming my body I do hope you may be able to learn a thing or two that you can use yourself to transform your body.

All in all, my mission here is two-fold. First I want to hold myself accountable to my program by forcing myself to post daily updates and pictures (except for rest days).

Secondly, I hope to inspire anyone out there (you?) reading my posts that a physique transformation is possible within 12 weeks if you follow a few simple (not easy) guidelines. Thats right you can use me as your guinea pig as I discover what works and what doesn't.

So who am I? Well, I am an Aussie living and working in Japan, who is quite frankly fed up with not being in shape. In a "previous life" 6 years ago I was in great shape reaching a bodyfat of 8% down from 17% after doing Body For Life (an intense 12 week program). In the pictures below you can see the result of my previous efforts.


Here is my BFL certificate from Bill Phillips.

I continued to train hard 6 days a week for the next 10 months and maintained a lean shape.

Even though I was proud of my acheivement I still didn't really know squat about fitness.

I just followed the same program 6 days a week for the whole 10 months, it never even occured to me that I could mix it up a little. Truth be told, my ego also exploded out of all proportion. All the new-found attention I got from friends and acquaintances went right to my head.

In retrospect I went on a downward spiral the day after I finished my initial 12 week challenge. Even though I continued to train hard I partied way too hard in the night-time for someone who preached the benefits of fitness in the daytime. It wasn't long before I began to pay the price.

My workouts soon suffered until boredom and tiredness set in to the point where one morning I just said "stuff it!" and decided to sleep in. That little sleep-in turned into days, then weeks and then months. By the time I had woken from my slumber I was back up to 20% bodyfat.

You know what happens next...apathy, self-pity and guilt consumed me. "After all that hard work, how could I just let myself go like that!"

Man, I am so sick of living in the past. It's time for me to get real. So, for the past 6 months I immersed myself into fitness books and videos trying to work out the best program for me. I also got off my ass and went to the gym to prepare and fine-tune my approach.

Let me tell you a secret...right now my bodyfat is again at 20% which I am actually happy with becuase I really "blew out" to proportions so huge that would make you physically ill.

WARNING! Right this minute I have decided to upload the pictures I am talking about. These "before" pictures were taken in July 2003 on another one of my failed attempts to get back into shape. I have been deeply ashamed of these images for a long time. If you look into my eyes you can actually see sadness and depression written all over my face.

It is still hard for me to look at these pictures now. However, I want this blog to be about truth from the word go. In time I believe it will be cathartic for me to release all the skeletons in my closet. Let's face it, none of us are perfect, we all screw up now and again. I'm no different to you, or anybody else in that respect.

Here are the "secret' pictures I have kept hidden for 3 years.


















Ok, that's enough negative energy. Right now it's time for me to "pull the trigger" and dial it in for the next 12 weeks. I'm talking about the whole package: cardio, weights, nutrition and mind power.

That's right baby!

It's time to make a comeback!

Peace, AJ