Sunday, August 23, 2009

I Made the Turbulence Training Tranformation Contest Finals!!

My hard work has really paid off this year. First, I'm seeing great results in the mirror in my quest to get ripped and see my six pack abs! Second, Craig Ballantyne from Turbulence Training has picked me for a finalist for the Transformation Contest 5!!

So now I'm asking you to vote for me (okay, I'm begging you!!).

Just click this link:

Transformation Contest 5

Then click the 'Vote for Men' link to see the male contestants. I'm the second good looking guy down. Please vote for me!!

Here's what I looked like when I started Turbulence Training on December 28, 2008:

And here's how far I've come!! 31lbs lost this year with Turbulence Training!! My before and after for the Transformation Contest 5:

Pretty nice results huh?? I'm still planning to keep going so I can get my body fat down below 10%, which will get me ripped 6 pack abs!! My wife, Allison, is so impressed with my results that she will be joining the next contest with me. She believes that she will be able to get her pre-pregnancy body back! I personally believe her body will look better than it did before baby if she sticks with Turbulence Training. (Yes, I will have pictures and blog updates following her progress.)

So if you want to see some dramatic results and have a chance to win $1,000, I suggest you join the next Transformation Contest. Click her to sign up for Turbulence Trainings Transformation Contest 6! Believe me, its the best $40 that you can invest in yourself!!

Thursday, August 20, 2009

New Workout Program - Let's Build Some Muscle!!

I decided to really try and fool my body with my new workout program. I started the Turbulence Training for Muscle this week. Yes, I my ultimate goal is to get ripped, which means losing enough fat to get below 10% body fat so I can see my six pack abs.

BUT remember, your body adapts quickly. I think that doing a muscle building program until the Transformation Contest 6 would be a nice change.

This program consists of4 workouts a week. I'm doing them on Mon, Tues, Thurs and Friday. Since this is a muscle building program, I am using heavier weights and performing less repetitions. There is also a little more rest time between exercises in the supersets and even between each set.

Don't be fooled though! Craig has written a great workout that still uses a lot of whole body exercises (Squats, Dead-Lifts, etc.) and he keeps you working out at a quick pace! I was out of the gym for each of my workouts this week in under 40 minutes.

The biggest change from the original Turbulence Training program is that there is no HIIT required. Since my long term goal is to get lean and ripped, I will plan on doing some HIIT (most likely intervals on the heavy bag) during my off days.

I will continue to use Turbulence Training for Muscle until the start of Transformation Contest 6. After I start the competition I start a program that is meant for fat loss.

Tuesday, August 18, 2009

Get the body of a NFL receiver without the Meat!!

I don't know about you, but I love this time of year!! Its the end of summer and NFL football starts in a couple of weeks. I'm really excited for my fantasy football drafts next week.

Have you ever seen the body of a NFL wide receiver of corner back?? These guys represent what a body should look like! They are cut and muscular. Check out Terrell Owens.

The reason they look so good is because their workouts are perfect for burning fat and building lean muscle. They are constantly doing some form of HIIT from all of the sprinting and are in the weight room multiple times per week. Turbulence Training is a great example of this type of workout for the everyday Joe!

But what about their diets?!? They must eat plenty of lean meats and protein powders, right? I'm sure some of these great athletes do, but there is one future Hall of Famer who does not eat any meat at all. In fact he's a vegan!! Meet the Atlanta Falcon's tight end Tony Gonzalez.

After a bout with Bell's Palsy, a temporary facial paralysis, Tony decided to become a vegan because he believed meat led to more chronic illnesses than a plant based diet. After losing 10lbs and some strength, Tony sought out help for his new diet.

Tony learned how to incorporate fish oils, protein, nuts and whole wheat into his diet. He eventually went on to regain his weight and strength. Having been traded to the Atlanta Falcons this year, Tony is taking his vegan diet to his new team and expecting big things to come this year!

Although I do not follow a veggie lifestyle, I do enjoy 5-6 vegetarian meals a week. I use Kardena Pauza's Veggie Meal Plan's. These meal plans not only have great meals, but smoothies that will help you get your vegetable requirements in for a day. I usually have a smoothie with strawberries and throw in some spinach. The great thing is you can't taste the spinach, but are still getting the nutrients from it!!

Here's the link to the original NY Times article detailing Tony's experience:

Friday, August 14, 2009

Reaction to Time's "Why Exercise Won't Make You Thin"

If you have not read Time's article "Why Exercise Won't Make You Thin," the link is at the bottom of this post.

First, let me say I'm not a scientist nor do I have a degree in exercise physiology or nutrition. BUT I do think I have learned a lot this year in my quest for six pack abs (31lbs lost and kept off so far this year!!)

But I doubt the author, John Cloud, has a lot of experience in nutrition or exercise (I tried to Google his background and was unable to confirm this). This article seems like he he found a bunch of studies that supported his argument and he threw them in his story.

Eat Junk and Exercise and You Will Get Fat!

John states that when he exercises he tends to get more hungry than on days when he does not exercise. Thank you Captain Obvious!! Of course you will be more hungry after you exercise because you have just expended more calories than normal.

I could actually agrue against that statement too. I would say a majority of the time after my workouts I am not hungry at all.

The key to not gaining weight is what you decide to put in your body, whether you work out or not. Mr. Cloud talks of consuming fast food and Starbucks after workouts. Well of course you will gain weight by eating that crap (pardon my French) after your workouts.

The key to losing weight is your diet. You need to eat healthy wholesome foods. The one rule that I learned from Craig at Turbulence Training is that you should try to avoid eating "anything out of a box or a bag." Chances are if you are eating out of a box or a bag then it is all processed and not very healthy.

So how do you eat healthy? Start with small changes and remember this should be a lifestyle not a crash diet.

You CAN'T out train a bad diet!!


As for Mr. Cloud's study on willpower from Psychological Bulletin. I say BullSh!t!!! Before I started my weight lost crusade earlier this year I would eat every couple of hours (not even close to healthy meals). Heck, they knew me by name at the Wendy's drive through. Sure willpower does not just happen right away, but it can be learned. I manage to fight my cravings all of the time. The key is to have healthy substitutes when you do get a craving.

My 'willpower' is so strong now that I follow Brad Pilon's Eat Stop Eat and fast up to 2 days a week. Its really not that hard and you'd be amazed how clear your head is and how much better you sleep when you fast!

What Type of Exercise?

I would like to know what type of exercise Mr. Cloud is talking about. From reading the article I think he is talking about cardio. I did not see him mention resistance training or high intensity intervals (HIIT).

The problem with Mr. Cloud's exercise is that it seems to me is he doing long boring cardio. While he is doing this type of exercise he is just burning calories while exercising.

When someone performs a resistance training workout with HIIT (Turbulence Training is a perfect example), not only do they burn calories during their workout, but they continue to burn calories after their workout!! (Get your free report on the dark side of cardio.)


I may not have any studies on hand to back up my counter-argument to this article, but I do have my mirror. Since I have lost 31lbs this year, my exercise activity has gone up! That is all of the facts I need. In fact, when I reach my goal of ripped six pack abs later this year, I may send Mr. Cloud a picture and ask him how he feels!

Exercising more will not make you fat, eating more will!! Its simple math, if calories consumed is less than calories expended, then you will lose weight!!

Eat Less and exercise with resistance training and HIIT!!

Here's the link to the full Time article. After reading please leave me your comments:,8599,1914857-1,00.html

Wednesday, August 12, 2009

6 Pack Abs Call with Vince and Scott!!

After the Transformation Contest #5, I decided to take a week and a half off from the gym and working out, just to rest my body (you should always take 1 week off for 12 straight weeks of work). Since today is my last day off before I go back to my workouts, I decided to join a conference call that discussed how to get ripped six pack abs.

The call was hosted by Vince Delmonte and Scott Colby, both experts in the fitness industry. Vince has 2 great programs: "No Nonsense Muscle Building" and "Your Six Pack Quest." Scott has a new product called "My First Six Pack."

I have been receiving Vince's emails for a while now, so when he said they were offering a free conference about how to lose fat and get six pack abs, I was in!! I am actually planning on buying Vince's products after I am done with Turbulence Training this year.

I have never heard of Scott before, but since Vince was recommending him, I was sure he'd be very knowledgeable.

The call was great, I reaffirmed some things I already knew and also learned a lot. Its great to see how Scott's advice is very similar to Turbulence Training.

Since the call was about getting 6 pack abs, the call was based on fat loss.

Scott said that he never does ab specific exercises like crunches, but instead does high intensity full body workouts (Sound similar to Turbulence Training??). Scott also believes in doing compound exercises to make sure he hits his abs. One of Scott's favorite compound exercises that really hits the abs hard is an overhead squat. This is a basic squat with either a barbell or DB's held straight over your head. It's a lot harder than it sounds, try it!!

Scott's workout sessions are very high in intensity and thus pretty short. 3 days a week he will workout almost in a boot camp like method. He keeps on moving to keep the intensity high so there is no need for long boring cardio.

On the other 3 days of the week (Scott takes one day off during the week), he does HIIT. Scott says he primarily does sprints but like to also use swimming, jumping rope and burpees.

Like Craig from Turbulence Training, Scott also believes in eating an all natural diet. He suggests that instead of relying on the front of a package, to instead read all of the ingredients. If there are a bunch of ingredients, and you can not pronounce most of them, then you do not want to eat it!!

Scott also suggested that in order to get enough fruits and veggies, to have fruit smoothies with some spinach thrown in (Veggie Meal plan anyone? lol)

During the call I managed to get a question in that I think a lot of people wonder about:

"How do you lose the last 10-15lbs of fat to get down below 10% body fat so you can see your 6 pack?"

Scott said it usually comes down to tweaking something small with your diet. He suggested to stop using or cut down on processed carbs. For whole wheat bread, he suggested to check the ingredients because it could be processed. Instead, he suggested Ezekiel Bread, which is all natural. He also suggested instead of whole wheat bread to substitute sweet potatoes and oatmeal for your carbs.

Scott says when he is trying to cut fat, he only has those types of carbs 2 days out of the week.

Vince reminded me that fat is stored energy and just like the fat that I have lost, it will take time to burn. He said patience is key when trying to lose the last 10lbs.

Vince also suggested that you cut all protein shakes and eat normal whole foods because the thermogenics is higher. He also emphasized not to under estimate the little things, especially in your diet!

PS. Scott also is offering his new product My First Six Pack, which is a 16 week coaching product. Scott will coach you week by week to make sure that you are getting the proper info about your diet and exercise in order to see your six pack abs.

Monday, August 10, 2009

Transformation Contest #5 Results!!

I officially finished the Turbulence Training Transformation Contest #5 last Monday. I managed to drop another 12lbs during these 12 weeks and really am showing a lot of definition now! So far this year I have lost 31lbs using Turbulence Training!!

I am also a lot closer to my long term goal of 10% body fat and ripped 6 pack abs!!

Check out my pictures, stats and final essay:

------------------------194lbs --------------------------182lbs!!


Day 1 – May 11, 2009

  • Height: 5’10’’
  • Weight 194
  • Waist 34''
  • Neck 15.75''
  • Biceps 14''
  • Bi's Flexed 15.5''
  • Thighs 22''

Day 84 - August 2, 2009

  • Weight 182lbs
  • Waist 32.5''
  • Neck 15.25''
  • Biceps 13''
  • Bi's Flexed 15''
  • Thighs 22''


  • Weight minus 12lbs!!
  • Waist minus .5''
  • Neck minus .75''
  • Biceps minus 1''
  • Bi's Flexed minus .5''
  • Thighs minus 1.5''


Essay Just in case my pictures do not do enough justice, let me put it into words how much Turbulence Training has changed my life.

I enlisted myself in TC4 and saw great results. I liked the competition because it kept me accountable. After all, I don’t want to submit before and after pictures with no results. Plus Turbulence Training has become more of a lifestyle for me that I plan to use to get to my ultimate goal of body fat below 10%.

I must admit that TC5 was a lot tougher than the last contest. In TC4 the fat just fell off of me, but now that I was down to my last 10-20 pounds of fat, I knew it would not come off as easy. I was religious with my Turbulence Training workouts and even threw in some fun off day workouts which consisted of hitting the heavy bag, swimming and soccer. The best off day workouts were the long walks with my wife, newborn son and our dog.

My workout programs consisted of the Turbulence Training for Reformed Meatheads, Turbulence Training Hardcore Fat Loss and Turbulence Training for Buff Dudes and Hot Chicks. I followed Craig’s instructions for the workouts very strictly and used my watch to make sure I adhered to the 60 seconds of rest in-between sets. The great part about these workouts is that I was in and out of the gym in 45 minutes or less, or I could even do some of them from home! No long cardio is another great factor of TT. 20 minutes max on the bike or treadmill while doing HIIT cardio was great and effective!!

Now for the hard part, the diet! Actually it wasn’t hard and I wouldn’t consider it a diet either! I plan to follow this for the rest of my life. Basically, I stuck to natural, whole foods and tried to avoid anything out of a box or bag and processed sugars. My diet consists of plenty of fruits, vegetables and lean proteins. I also used Brad Pilon’s Eat-Stop-Eat for the contest and fasted 1-2 days per week.

I lost 12 pounds during this contest and now weigh 182lbs. At first I was not very happy with my results, but when I went and looked back at my starting pictures I was amazed! Wow what a difference! I plan to keep on going until I can see my 6 pack abs. (Please see my other measurements above).

If I had to sum up my success during this transformation, it would be accountability and patience. To see any success you need to be accountable to yourself, especially with your diet. Patience is key because everyone expects to see a 6 pack after a couple of weeks, if not sooner. What you must remember is that it took you years to get fat, so you’re not going to get lean a couple of weeks. Remember this should be a lifestyle change, not some crash diet/exercise program.

Craig thanks again. So far in 2009, I’ve lost 32lbs using Turbulence Training!

Sunday, August 2, 2009

Healthy Grilling!!

I know I've been telling you about some great vegetarian meals lately, but today I have a great burger recipe for you. This weekend my brother-in-law visited to see the baby. We had a cookout that included the usually hot dogs and hamburgers. Since I am always interested in eating healthy and only have until Monday to finish the Transformation Contest 5, I made myself some very healthy and tasty Bison burgers (I offered to make them for everyone but nobody was interested, lol).

You can use free range Bison for this recipe or 99% Fat Free ground Turkey Breast.

Bison/Turkey Burger

1lb Bison or Ground Turkey Breast
3/4 cup of finely chopped almonds
1/8 Teaspoon of Sea Salt
1/4 teaspoon of Pepper
2 chopped green onions, including tops
2 egg whites
1 tablespoon of fresh parsley
1 tablespoon of fresh basil
Optional - 1/4 cup of whole grain bread crumbs

Mix together meat, salt, pepper, onions, egg whites, herbs and breadcrumbs. Form into patties (I usually get 4-5 patties for 1lb of meat). Coat patties with with almonds. Grill.

You can also just mix in the almonds in with the meat and herbs.

This is a great healthy recipe for summer grilling!