I also work for Men’s Fitness who recently announced an intense 8 week transformation program for guys. The subject of this transformation – is me. As I go through this transformation, I will be hooking you guys up with regular updates with tips and tricks for you to follow this transformation along with me to shed fat and build some lean muscle. I’ll be getting one on one training from one of the best trainers in the United States in Dan Trink, while training at a highly accredited facility, Peak Performance. If you have any questions along the way, please just drop a comment below and I’ll be sure to get back to you.

This is an eight week transformation that I will be starting on January 5th to shed body fat and put on lean mass. The program should end around March 1st and just in time for warm weather. Keep in mind that you don’t have to follow this transformation the same day as I do from beginning to end, but you’re more than welcome to come along for the ride!

Just for a point of reference, my stats are below so you can monitor your progress alongside mine!

Bodyfat: 19.9% (Based on a 12 point caliper

Considering that the emphasis of this transformation is getting lean, the initial focus is a diet overhaul. Granted that you may think you already eat healthy, but this is a strict routine that has no margin for error – given that we are looking at a dramatic transformation after 8 weeks. Aside from the meal plan, the timing of each meal is just as significant.I’ll be revealing my entire meal plan in January 5th on MensFitness.com along with the scheme that I will be following to achieve maximum results. For the time being, if you plan on joining this cause you can simply start stocking up on lean protein, non-starchy vegetables, and healthy fats. To help breakdown what these are, I have a simple matrix that you can follow below.

Much of this transformation is still going to be a surprise to me – so as far as the training regimen, I have no idea what I’m in for. When more details develop about the actual routine and I get some face time with my trainer, I’ll be sure to give you the scoop on what the exact training regimen is.

The Nutrition

 

As mentioned, the nutrition aspect of this program is the most critical. As super trainer Dan Trink advised, the first meal must be within the first 30 minutes of waking up. From there, meals should be consumed every 3 hours. The final meal should be one hour post-workout (on training days) and should always be at least two hours before  bed. In fact, no food should be consumed two hours before bed. Trink makes it a point to consider this time a “food free zone.”

Now that you have the meal intervals down pat, he is a sample day of what the meals should consist of. Take note that nearly all meals consist of a lean protein, non-starchy vegetable, and healthy fat. At first glance, this is very similar to a paleo diet with limited carbohydrate intake with the exception being via vegetables/fruits.

• Mixed salad with vegetables
• Non-starchy vegetables (broccoli, cauliflower, spinach, asparagus, etc.)
• For snacking: mixed berries, orange, apple