I did this at the start of 2024, and like a lot of “New Year, New Me” bullshit… it faded. When school got out for my kids… the lifestyle Justine and I had built, the routine, the discipline… it went away. Justine was able to still train and has always been psychotic about diet, so she faired better than I did LOL - I went from 225 to 200 from January to June. I got back up to 215 from June until now… so still a net -10, but not what I wanted to do. So THIS year, I am planning on doing things different. Not only committing WAY MORE INTENSELY for this 6 month run, but also to try to figure out a way to NOT fall off when summer hits… and season. So here is my plan as it sits today. Subject to growth, development and change.
I am breaking this down into four categories. Four aspects of change. I am trying to focus on forcing these four things to be a mainstay.
- Training Regiment
- Diet Discipline
- Supplemental Support
- Routine Development
I have coached athletes and made them do these four things to maximize themselves… but never held myself to the same standard. This has been a reflective fail on my part. I think about how well I taught, demanded and forced athletes to do these four things and WITNESSED how effective it was… but never held myself to it. Retrospectively it’s insanely regretful, I think about how much better of a coach I would have been had I done it… and how much better my life would have been if I did. After I got divorced and was in a bad place, I went from 220 to 260. Two hundred and sixty fucking pounds. That’s not big or fat for some people… but for ME? That was MASSIVE.
Ok enough with the history lesson. I have NEVER been more excited for anything like I am this plan. Maybe two chicks at the same time… but outside of that, not one thing. So here it is.
TRAINING REGIMENT
I did this last year, and I think it is a pivotal part to STARTING a transformation. For those of you that have been active and already have your foundation, this won’t be as applicable but it also still will be a solid plan.
Cardio: For the initial week (or two) I am going to start every workout with my treadmill cardio (we will change this up after the “reintroduction phase”) and it is 2 miles of cardio OR 20 minutes of cardio. The caveat is that WE are going to do the longer of the two. If you knock out 2 miles in under 20 minutes? You are going to keep going, at whatever pace, for 20 minutes. If your 2 miles takes way longer… THAT IS OK! Knock that 2 miles out in whatever pace you want or need to go at. We are done when there is 2 miles logged, or more than 2 miles logged at 20 minutes.
Not to put the cart before the horse but… Regardless of which way you crush that cardio, you are going to have to improve it week to week. If you did 2 miles in 30 minutes? Oh we are doing that shit in 2 less minutes every week. If you went 20 minutes and hit 2.1 miles? We are adding a tenth of a mile every week. We are IMPROVING. Regardless of where we START… WE ALL GETTING BETTER.
Anyways… Here is my training split. I am adhering to Justine training with a personal trainer 3 days a week so it’s a little off what I think I would do otherwise… but here is OUR initial plan:
2025 MENACE TRANSFORMATION POA - 15+ Rep Sets
MONDAY: JLT - ZS: Legs, Legs, More Legs
TUESDAY: PC: Upper Chest, Shoulders, Triceps
WEDNESDAY: JLT - ZS: Back, Biceps, Abs
THURSDAY: JLT - ZS: Legs, Lower / Mid Chest
FRIDAY: PC: Back, Arms, Calves & Abs
SATURDAY: Cardio & Recovery
I will post my weekly workout plans but categorically that is how I am going to split it up. JLT means Justine is with her trainer. PC = Power Couple (Our goal daily).
After the hour workout (20 minutes cardio, 40-50 minutes strength) I am doing a contrast in the sauna and cold plunge, daily. Goal is 20 minutes in the sauna and 2 rounds of cold plunge / hot tub. I know this is a “first world problem” luxury so if you don’t have a sauna or cold plunge at your gym… I would do it at home with a hot bath and cold shower. Or vice versa. Contrast is SO huge for recovery, physical health and mental health. It’s a staple for me. I have to do it. We actually will do it on the weekends as “recovery” because we feel so great after. AND if you have a SweatHouz near you… PLEASE try it. I have never felt better than I do after an hour doing contrast in their suites. It’s game changing.
DIET DISCIPLINE
Justine is insanely disciplined with her diet. I am NOT. I needed help with this one, if I am going to level up like I want to. And BOY did I find the PEOPLE to level me up. There are so many “diets” and “plans” that any of us can just research or try… but I linked up with Awaken180 and I have never experienced anything like it. The owner Paige is INSANELY brilliant and my coach Jenna is a freaking rockstar. I will explain how they do what they do… but it’s so much deeper than a “diet’. It is accountability, education and convenience. It has been worth DOUBLE its weight in Gold… and I am one week in. But it is proven. 9 pounds in the first 8 days… and I am going to lose 25 pounds in a month and a half. Maybe a month. We will see how disciplined I can be!
Carbs are gone. They delivered 80% of my food to my doorstep and it doesn’t feel like carbs are gone at all. I eat “chips” and so many things that don’t feel like I am on a diet. I am also in the shred / weight loss phase… once I lose these 25 (in freaking 6 weeks) we are transitioning to a maintain phase with my diet. I CAN NOT TELL YOU HOW WORTH IT THIS MONEY SPENT WAS.
I plan on sharing diet things I am doing but this was the main point with this “discipline” - I am awful at diet so I will share what me and my coach do so you can follow along and do it YOUR way. I have followed my coaches plans to a T (outside of bourbon consumption… which they aren’t unrealistic about at all… they literally just educate me on HOW it prolongs the progress I am experiencing. And helping me see if I cut back more or abstain what my weight loss would or could look like. More to come on this but it’s eye opening)
SUPPLEMENTAL SUPPORT
Testosterone - Ladies, you have to sit this one out… but GUYS, I can’t tell you how huge this has been for me. Go get your testosterone tested. Whatever Low T center or place that does that… None of this shit is an “ad read” I am sharing my testimony. Test shots to get my testosterone back to “younger” levels is INSANELY IMPACTFUL. Energy level, body composition, confidence, sexual performance… IT. IS. INSANE. If you don’t try it… You are an idiot. Whatever budget cuts you need to make… this and my diet with Awaken180 are the two things I would sacrifice any expense for. Everything else in this post is “if you can afford it” - these two things are ABSOLUTELY NOT.
Creatine - Pick yours, but I am taking Creatine daily.
Peptides - I have done months of research, but take what I am doing as that… what I am doing. I am not expert, I am not claiming this is what YOU should do… full disclaimer mode - take at your own risk and don’t take them because I said to. That being said… I have researched these a TON and asked several doctors about them. So I am all in. Shoutout Andre for putting me on to them and I will send the link to where I bought them, just to share!
- CJC 1295 no DAC with Ipamorelin (growth hormone, energy, weight loss)
- BPC 157 (healing, inflammation) - “Wolverine” peptide
I am starting with those and if I love them… going to add 2-3 more. Will update you when I do.
(Con't)
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