The Transformation Begins

In Friday’s post, I introduced you to a friend of mine who has decided that he is sick and tired of being fat and wants to enter his 40s with a Super Body.

You know what I’m talking about.

A little less like this:

and a little more like this:

The Challenge

When I am setting up a training and diet plan for a client, my biggest concerns are;

  • The clients level of commitment
  • The clients lifestyle
  • Restrictions – dietary, injuries, time, etc…

In this case, I have little to no restrictions.

  • The client is willing to do anything and everything I say.
  • The client is used to training hard. While I will change his workouts to maximize fat loss, he should be able to handle the workload.
  • The new training program will actually capitalize on his very deep base of strength.
  • He is his own boss and sets his own hours, so he should be able to eat what I tell him to and when I tell him to eat it.
  • His injuries are manageable.
  • And since we also have made a little friendly wager on this transformation, he has even more motivation to do exactly what I tell him.

Client Bio

I was hoping to have my buddy upload before, during and after pictures to the blog, but apparently he is camera shy. More than camera shy, he also does not want his name used.

So, we will have to make due with measurements and a pseudonym.

Measurement Date:  August 11, 2008

Client: Mr. Big Baby

  • Height:  5′ 11″
  • Weight:  271 lbs.
  • Lean Body Mass:  214.75 lbs.
  • Fat Mass:  56.25 lbs.
  • Body fat Percentage:  20.8%
  • Chest:  52.5″
  • Waist:  46.25″ @ widest point – his ‘love handles’
  • Hips:  45″ @ widest point – around his glutes
  • Forearm:  15″

The Goal

  • Weight:  240 lbs
  • Lean Body Mass:  215 lbs.
  • Fat Mass:  25 lbs
  • Body fat percentage:  10%

The Workout Plan

I will outline his training program in more detail in a future post. Here are the highlights:

  • No cardio training
  • No maximal lifting
  • Short duration HIIT training
  • Lots of body weight exercises
  • Varied levels of workout volume
  • Varied levels of workout intensity – focus on speed over poundage
  • Lots of mobility and muscular balance work
  • Increased demand on nervous system
  • Increase the non-weight room activities

The Diet

First off, I want everyone reading this to remember that I am NOT a doctor, dietitian or nutritionist. This diet works like gangbusters in melting away body fat, but I am sure that you family doctor would tell you that you would be nuts to eat in this manner.He may be right.

So there, you have been warned. To continue…

The diet I am giving to Mr. Big Baby is strict.

Four weeks of protein shakes, fish oil and fiber.

This is followed by a four week transition period.

During the transition period, we will gradually increase his solid meals, decrease his shakes and in essence complete his dietary transformation from a bread and cheese-o-holic to a fruit, vegetable and lean protein eating health nut.

He’s kind of like a butterfly.

Currently, he is like a larval caterpillar.

With this diet, he is entering the pupal stage, where he will transform into the final stage:

Based upon his current weight, lean body mass and goal weight, for the next 4 weeks, his daily intake will consist of:

  • 5 Protein Shakes (we are using a multi-protein blend for slower digestion)
  • 5 tbsp. of molecularly distilled fish oil
  • 1 – 3 PGX softgels with each shake
  • 1 tbsp. flax seeds with each shake
  • Multi-Vitamin / Mineral support
  • 200 calories Anti-oxidant drink with every resistance training workout

This works out to:

  • 2050 calories on regular days
  • 2250 calories on resistance training days
  • 200 grams of protein
  • 87 grams of fat
  • 60 grams of carbs on regular days
  • 110 grams of carbs on resistance training days

What else?

Mr. Big Baby is off to his doctor today for blood tests. Considering he hadn’t been to the doctor in 3 years, I insisted he go to see her before starting this diet.

We also discussed the psychological side of diets in general and this nasty S.O.B. in particular. I will discuss this side of the project in tomorrows post.

So, if everything goes well at the doctor, we begin the transformation tomorrow.

We will check in once a week.

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  1. Just stumbled across your blog… I am very interested to see the results of this plan. I don’t think I could do the diet part, protein shakes for a month does not sound fun at all. Food is good! Haha. Also, the client’s pseudonym made me laugh out loud. 🙂

  2. No fun at all is an understatement.

    Pardon my french, but it sucks.

    However, it is very effective. High protein, high fat (healthy fats), high fiber, high nutrition and low calories (relatively – he’s a big guy)

    His doctor even signed off on the diet this afternoon.

    Crazy doctor

  3. He is using Dymatize Elite 12 Hour protein

    For this diet I like to use a protein blend – whey, casein, egg and in this case soy as well.

    Straight whey isolate has great health properties and protein bioavailability, but it is digested so fast, that you are hungry an hour after chugging one down. The other proteins are slower to digest and therefore help keep our little dieter satiated a little bit longer

    This brand was chosen due to availability and price – Big Baby is a cheap bugger.

    I would also use Biotest’s Metabolic Drive – low carb –
    Harmonized Protein from Progressive Nutritional Therapies

    There are other brands as well – look for a blend of proteins and additional digestive enzymes

  4. BTW, are the goals listed for the end of the 4 week period. I am telling you one thing. If all I was drinking were protein drinks I better drop 10% body fat. HA!

    What anti-oxidant drink do you recommend? Or will I get that from you as part of that email?

  5. TT

    Re the flax seeds – He uses a blender to mix the shake with ice cubes, flax seeds, fish oil & the protein blend. The flax seeds get all chewed up.

    If you use a shaker bottle, I would recommend flax meal instead of the seeds.

    This is the antioxidant I am using right now. Great new company. They make the Harmonized Protein I linked to in my previous comment

    I am almost finished with your program – I keep fussing with it – sorry for the delay

  6. “I am almost finished with your program – I keep fussing with it – sorry for the delay”

    Soon as you send it I will be starting it. I sent you another email that lists what equipment I have access to each day of the week.

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