Could it be bad genetics? Slow metabolism? An unfavorable hormonal profile? Well, any of these factors could play a role in your body’s ability to transform — but only to an extent.
If you suffer from any of these obstacles, the road to your goal may be a bit more difficult…but it’s definitely not impossible! All you really need are two key ingredients: dedication and the right plan.
Let’s take my friend and client, John McGrath, as an example. He definitely has some “genetic” road blocks.
For one, he has a classic ectomorph body type. He had a very difficult time building muscle and getting ripped before he met me. To make things worse, he also had some stubborn fat around his midsection that wouldn’t budge no matter what he did.
John’s body transformation journey actually began some 30 years ago. But for the first 25 years of his training, his results were mediocre at best.
The fact that he had consistently trained for that long was already impressive. Most people would have thrown in the towel years ago when they didn’t get the instant gratification that so many people in our society have come to expect.
But this guy was different. He NEVER quit. Week after week, he would continue to train, knowing that working hard was the only way he would even have a shot to achieve his goal.
It was clear that he possessed 50% of the formula: dedication. What he was clearly lacking, however, was a plan that would deliver big time results.
Although quitting was never an option for John, he was growing tired of banging his head against the wall and getting nowhere.
That’s about the time he heard about me and the kinds of results my clients were getting on a regular basis. He came to talk to me at my training center, and the very next day, he called and set up a training session.
It became immediately clear to me that it was not a lack of hard work or dedication that was preventing John from reaching his goal. He was simply in need of a clever and advanced strategy that would defy his body’s desire to be skinny, flabby and weak.
So I went into my lab and designed him a killer nutritional and training program.
Here are some of the details:
He trained four days per week. Each workout began with a full body abdominal exercise.
Then he went into one heavy compound movement (squats, trap bar deadlifts, chins, presses, etc.) followed by bodyweight assistance work (chins, strap pushups, hit the deck squats, etc.) and an athletic finisher (rope jumping, agility circuit, etc.)
Additionally, he held some isometric positions each day.
Designing John’s diet was a bit tricky. If he cut carbs too low, his muscles would flatten out like a pancake; if we kept them high, however, he would never lose the fat around his midsection.
We needed to find the sweet spot where muscle could be developed while fat was simultaneously being lost.
Even typical carb cycling would have caused muscle loss for John’s body type. So we utilized 3 different carb intakes: high, medium and low. The high days were eaten on the biggest training days. The extra carbs and calories were all liquid and taken right around the time of his workouts.
The medium days were utilized as feeder days. In other words, he would eat a medium day prior to a heavy training day so he would have sufficient energy to train hard.
The low days were used only twice per week when the extra calories/carbs were not needed for recovery or energy.
Once we had the structure figured out, we nailed down the actual food types and supplements.
Proteins- Cage free eggs, organic free range chicken, and wild caught fish made up the bulk of his protein requirements. In addition, rice protein shakes were used to fill in the gaps.
Carbs- Organic potatoes, yams, various vegetables, and fruits were the most common sources of carbs. Occasionally, lentils and oatmeal were cycled in.
Fats- fish oil, olive oil, coconut oil and nuts were the fats of choice. Additionally, flax oil was added to shakes from time to time.
Supplements- rice protein, multi-vitamin, fish oil, maca and ZMA, post workout shake and enzymes.
I allowed John one cheat meal each week — but he decided not to take me up on the offer. This guy is a workhorse!
Anyway, those were the major pieces to the puzzle. Are you wondering what his results were?
Well, after 25 years of hard work with no results, it took John just 11 short weeks to get absolutely ripped! His waist went from 37 ½ down to 33. He is stronger than ever and has killer abs first time in his entire life.
Now the only question is: Why haven’t YOU achieved YOUR physique goals? Is it lack of dedication, a flawed plan, or both? Be honest with yourself. Make the necessary changes. If my friend John can do it, so can you. I look forward to hearing about your success story!
Dedicated to your success,