I have been using Turbulence Training for a few years. While I have made progress in both muscle gain and fat loss, I have never been able to make the gains that I would have liked. In the months prior to the contest, I realized that my progress was not what I would have liked due to 3 things that I was refusing to accept:
Beer consumption is very detrimental to fat loss efforts. “Cheating” on an otherwise healthy diet too often is also very detrimental to fat loss efforts. Missing training days even when using an excellent program will cause your progress to stagnate.
Once I accepted the above obvious facts, I made the decision to enter the Transformation Contest and address the above obstacles to my progress by doing the following for the 12 weeks during the contest.
Eliminate alcohol from my diet.
Create a nutrition plan and not deviate from it unless absolutely necessary.
Not miss 1 training day.
As far as nutrition is concerned, I used Joel Marion’s Cheat Your Way Thin program where you have a cheat day each week. I chose Sunday. I modified his program in that I have also read a lot about intermittent fasting. On Mondays I fasted by only eating a large dinner that day. Each day of the week, I ate a lean protein at every meal. On Mondays through Wednesdays the only carbs I ate were vegetables. On Thursdays through Saturdays I added an additional carb that consisted of either beans / legumes or a piece of fruit. The only supplement I used was Sun Warrior Protein for my breakfast shakes and Krill Oil which I take every day.
For my training, I used the Turbulence Training 2K4, 2K5, and 2K6 programs. If the reps listed said 8, I used a weight that I could only lift 6 times for 3 sets. The next time I performed the workout, I would make my goal 3 sets of 7 reps. Once I reached 3 sets of 8 reps, I increased the weight by 5 lbs. and started at 6 reps again. My goal was to always lift more than the previous week.
During my contest, I deviated from my program 3 times. In all of those occasions I was at someone’s house for dinner and did not want the host to have to modify what they made just for me. I relentlessly stuck to my 3 main goals and my results were far greater than I imagined they would be. My wife was a great support and was benefited by better nutrition in our home.
I am in the best shape of my life at 36 and am looking forward to making even greater gains in the future.
Stats (January 5, 2012 – April 1- 2012)
Height: 5’ 8”
Weight: 168 lbs. – 147 lbs. = -21 lbs.
Shoulders: 45.5” – 45.0” = - 0.5”
Chest: 39.0” – 38.5” = -0.5”
Waist: 36.75” – 31.75” = -5.0”
Hips: 39.5” – 37.5” = -2.0”
Thigh: 21.75” – 20.75” = -1.0”
Bicep: 12.0” – 11.75” = -0.5”
Calf: 14.0” – 13.5” = -0.5”
