My Transformation – Project Chunky to Hunky

Above is the picture of my ‘before’ and ‘after’ transformation. Full transparency, my ’before’ picture was taken after a month full of bad food choices. Pizza, ice cream and chocolate. As you can see I’m pretty bloated, looking soft and to be honest I had simply let myself go. 

In general I try to keep myself in reasonable shape. I’m certainly not instagram shredded but for most part in respectable shape. I personally don’t train for aesthetics, for me training is about moving well, getting strong and being fit enough for whatever life wants to throw at me. My aesthetics have always been a by-product of my training and not the sole focus. (not that there’s anything wrong with that… it’s just not my jam)

This transformation was about a few things… 

1 – Twelve week challenge 

Every year myself and a group of buddies get together to do a 12 week challenge. This challenge is purely based on before and after photos. 

2 – The financial incentive

We all throw a couple of hundred bucks in the pot and winner takes all 

3 – Have I still got what it takes?

Proving to myself that I can still get in half decent shape regardless of my age and my lack of time 

4 – The camaraderie and the banter 

Doing a challenge as a team of people always brings out the best. We push each other in training, we keep each other accountable and we give each other shit 😉 

5 – My kids 

Doing a transformation gives me a chance to show my kids what some hard work and dedication can do. Hopefully I can inspire them a little on their journey of life

To note – I’m not one for pictures with my top off. I’m not trying to impress you but rather impress upon you, that if i can do it, then anyone can do it. 

I certainly didn’t win the genetic lottery (sorry mum/dad but I’m sure you agree) . I was a fat kid growing up even though I did my fair share of sports. My problem was that I loved potatoes and they didn’t love me 😉 

I’m the kind of guy that simply looks at bread and puts on a kg of fat. 

You may think that it’s easier for me because I work at a fitness studio but truly after a day working with clients at the studio it’s the last place I want to be.

How did I make this transformation ?

1  –  WHAT, WHY, WHEN, PRICE & PAY 

Know WHAT you want 

For me it’s a case of knowing specifically what I wanted to achieve. 

Know WHY you want it 

I had to peel back the layers of the onion and really ask myself why I wanted to do this transformation. Yes, I wanted to win, yes I wanted to cash in but truly I wanted to be able to inspire my kids 

Know WHEN you want it by 

12 weeks, that’s the DEADLINE. Having a deadline keeps one head in the game. 

Know the PRICE 

what’s the sacrifice I needed to make. 

PAY the price 

I needed to do the work. No excuses 

2 – Patience and Consistency 

One of the challenges with doing a 12 week program is that it takes time. You have to have patience as some of those gains are slow in coming. I just like many have a junk food mentality. If results aren’t instant I fall off the wagon. A big part of the puzzle is trusting in the process. For some of the weeks that went by i really didn’t think i was making any changes but it was only when i looked back at photos that I could see a difference

3 – Integrity 

Doing the thing that you said you were going to do. I think too many of us say we are going to do stuff but never actually do it. When shit gets hard it’s all too easy to fall off the wagon. In my opinion integrity is strength. 

4 – Simple but not easy 

In all honesty my plan was simple. I had a very simple training plan and a very simple nutrition plan. The key was executing this plan. There were times where I had to go to parties, there were times when I wanted to go for dinner. I didn’t say no to any of these occasions but I did at times say no to ice cream.

My secret is that I had dessert every single night for the 12 weeks and I had a cake or cookie at least once per week.

Conclusion 

I’m gonna conclude with this… 

I didn’t win the challenge. Mrs R N kicked my butt. My transformation was good but her transformation was great. Credit where credit is due, Mrs R did an incredible job. 

If you want to know exactly what I did. All the little details of my training and nutrition you’re gonna have to pay me… because I didn’t win any money from the challenge 

Seriously though.. I’m in the process of writing my exact training and nutrition. All the reps, sets, the frequency, intensity, time and type. I’m going to share my super simple nutrition meals (I’m a ready in less than 10 minutes type of guy). My protein, carbs and fat ratios. How to lose fat all while gaining muscle. 

And yes, my go-to every single night – dessert and cake. 

If this is something that interests you, then stay tuned for me in my up and coming newsletters