Throughout John’s entire adult life, he’s had the desire to be in amazing shape, not that he was in poor condition, but he wanted to get to the next level. In the past, he dabbled in weightlifting here and there, but just as it is with the rest of us, exercise alone wasn’t enough to achieve the results he really wanted. Nutrition, proper rest and consistency were the missing pieces to the puzzle.
In 2013, John was getting married, which is a great motivation for most brides and grooms out there. Both John and Becky trained like crazy for the wedding, which was very challenging due to a crazy wedding schedule, but it was all absolutely worth it as both bride and groom reached the goals with 2 weeks to spare! Then a few months after the wedding the weight began to return. So advancing ahead a few years and 30 pounds later, John knew he needed to do something that would last for years to come.
John was extremely motivated to get in incredible shape and he was ready to put in the work.
John was extremely motivated to get in incredible shape and he was ready to put in the work. But this time he knew he needed to do it right. It was important to not get in a big hurry and go on a plan that was so strict that John would end up rebounding once he reached his goal and dive headfirst into a food binge fest all while refusing to set foot in a gym for weeks on end due to massive burnout! So instead, John began his journey by just cleaning up his diet a little bit all while hitting the weights regularly. John did set a 4-month goal, which was something he could achieve, based on his current physical condition. Phase one was 2 months, followed by phase two which was also 2 months.
Phase One Diet: Here is a sample meal plan of what is day of food typically looked like.
Breakfast: Oatmeal with protein powder and walnuts added or egg whites scrambled with vegetables.
Snack: Green shake made with almond milk, frozen spinach, ½ banana, berries and protein powder
Lunch: Salad with black beans, salsa and sautéed green beans
Snack: Sliced apple with almond butter
Dinner: Fish or chicken, shrimp cocktail, Caesar salad with no croutons/dressing on the side, and roasted green vegetables
Late night snack: Protein muffins made with protein powder and a small treat like a small handful of M & M’s.
Water: Lots and lots of water. To help he added sliced citrus fruits and mint leaves to the water to give a hint of flavor. As a result, he not only felt more energized and he felt less hungry.
Phase One Workout: Here is a sample workout plan
Monday: Lift weights + 20 min. (High Intensity Interval Training)
Tuesday: 40 min. (Medium Intensity Interval Training)
Wednesday: Lift weights + 20 min. (High Intensity Interval Training)
Thursday: 40 min. (Medium Intensity Interval Training)
Friday: Lift weights + 20 min. (High Intensity Interval Training)
Saturday: Active Rest – 1 hour walk
Sunday: Rest Day
If John missed a workout during the week for whatever reason, he would make it up on Saturday or Sunday. To properly recover from workouts, 8 hours of sleep became a priority.
Phase Two Diet:
This phase included a stricter diet to push the change that John desired. It was more like a diet for a professional competition, but John had his goal and nothing would stop him. Meals included white fish, scallops, shrimp, protein shakes, green vegetables and oatmeal. John also had a few snacks during the day that mainly included fruits and vegetables.
Phase Two Workout:Here is a sample workout plan
Monday: Lift weights + 50 min. (High Intensity Interval Training)
Tuesday: 30 min of Cardio + 30 min (High Intensity Interval Training)
Wednesday: Lift weights + 30 min. (High Intensity Interval Training)
Thursday: At least 60 minutes of cardio
Friday: Lift weights + 30 min. (High Intensity Interval Training)
Saturday: Thursday: At least 60 minutes of cardio
Sunday: Rest Day
Written by: Robert Blair; Staff Writer
ROBERT BLAIR is the Operational Manager of WhenEver Fitness, editor of fitness-news, has been in the fitness industry since 2010, and is a certified personal trainer. He attended the UW-Superior and Brown College for Media Creation, Design and Television Production. From 1992 to 2000, he had written and produced several films, music videos, and video advertisements. He has now been able to combine those skills of fitness and media creation to produce high-quality fitness productions and articles. (Click for Bio/Contact)