January 28th 9:30pm
TODAY’S TIP
I can’t believe Contest Day is already here!
These last 5 months have flown by, and let me tell you, the personal growth that resulted from this transformation went way beyond the 30lbs of lean muscle that I gained. I truly feel like a new person – a person transformed.
Before I get to the details of my final week before the Contest, I want to finish with my final two steps for creating your own Transformation in 2012:
Step 11: Enjoy the journey. You will spend most of your time in the process of going for your next goal. Don’t wait until you reach your goal to be happy. Instead, thrive off of every little step you take on the way.
When you reach your goal, bask in the present moment and appreciate all that you’ve become.
Step 12: Give back. We are all in this together. True fullfillment comes from helping others achieve thier dreams.
Training Summary (Final week before contest day)
The excitment and preparation are at their peak now and I feel like a kid who knows he’s going to Disneyland in the morning.
This week brought increased focus to the stage presentation because it’s not about how muscular and defined you are, it’s about how muscular and defined you look.
For the final week prior to show, I kept the cardio and training the same with a slightly higher rep range with high rep sets and/or supersets at the end of each bodypart. I made sure to hammer my legs 7 days prior to the show to allow them to recover before showtime.
This week’s nutrition and supplementation:
This week was unique as I kept my calories and carbohydrates lower than usual up to Tuesday. Then starting on Wednesday I increased my calories and carbohydrates and dropped my sodium intake.
On Friday, I cut my water (around 2pm) all way until after the morning show on Saturday morning. After receiving feedback that I was a little too dehydrated, I consumed normal amounts of water along with carbohydrates to come in fuller for the evening show. My body soaked in the carbs and water like a dry sponge and my batteries were recharged.
It felt invigorating to be up on stage in front of full house at the LA Convention Center. I cherished those moments in the spotlight and felt motivated beyond words!
- Daily Supplementation Plan:
- ActiveMV – 2 per day
- SuperiorAntioxidant – 1 per day
- JointFlexPlus – 2 per day
- Super Omega-3 – 2 per day
- SuperCalcium+ – 2 per day
- Advanced Brain Health – 2 per day
- ThermAccel – 2 upon rising
- FatRelease – 1 tablet 30mins prior to each of 3 meals
- Pre-Workout:
- NO7Rage – 2.5 scoops
- AminoBoostXXL – 1 scoop
- CreatineXXL – 8 capsules
- Post-Workout:
- AminoBoostXXL – 1 scoop
- CreatineXXL – 8 capsules
- MuscleDefender – 1 scoop
- Middle of Night (If I wake up): WheySmooth – 1 scoop
- In-between Meal Snack: LeanMR or dotBAR
Lessons Learned – Training
1. Change it up. Looking back at this journey, the most progress happened when I changed something. Either new exercises, longer or shorter rest periods, higher or lower rep ranges, more or less sets, using or dropping high intensity techniques and so forth.
It all worked for a period of time until the body adapted and then I needed to change something to keep it adapting (more strength and muscle growth).
2. Aim to beat your last workout. This keeps it fun and effective. By setting the goal of doing better than your last workout, you automatically increase your intensity and focus. You can progress by things such as using more weight, doing more reps, using shorter rest periods, doing more sets, or adding high intensity techniques. Note: Adding sets worked up to a point, and then I need to back down and aim to get more work (more weight/reps) done with less sets.
I made sure that I was either progressing or doing something different every workout.
Bottom line is that if you are not progressing then you need to change up your routine and/or make sure you are recovering properly through proper rest, nutrition, supplementation, and so forth. Now you may have some workouts that are less than optimal, but the key is to ensure an overall pattern of improvement.
3. Have fun with the whole process and stay playful about it. Some days you will feel like Tarzan and other days 50lbs may feel like 100lbs. The trick is to do your best on any given day and have fun going for it.
Look at the big picture and remember that life has certain rhythms and you have to roll with them instead of fight them and let them discourage you. This is a lifelong adventure and there will always be the next workout where you can smash your best.
Lessons Learned – My Top Supplement Picks
Proper nutrition – including the right supplements – played a critical role in helping me gain 30lbs of lean muscle during this 5 month journey. Here are my “Fab 5″ that I used from dotFIT:
- Best tasting Bar: Iced Maple Cinnamon Glaze dotSTICK
- Best tasting Shake: LeanMR
- Favorite for Performance: NO7Rage
- Most Notable for Recovery/Muscle Building: AminoBoostXXL
- Most Effective for Strength: CreatineXXL
Lessons Learned – Regarding Life
- Follow Your Passion. It feels amazing to follow what your spirit is calling for with 100% commitment. It’s also liberating to go outside of what is comfortable and normal with no fear, no boundaries, and no need to do what you’ve always done.
- Make an exciting plan and take action. If you want something, do something towards it in whatever small increments you can at that time, and consistently take steps in that same direction. Slow progress is much better than stagnation.
- Be willing to adjust. Give yourself the freedom to make a plan and change the plan when it’s not giving you the results it once was.
- (My biggest lesson) See it all as an experiment and enjoy the whole process. Enjoy the growth and the plateaus. Appreciate the challenges and the lessons. Remain curious and add wonder to the entire situation. With joy, appreciation, curiosity, and wonder you will receive much more fulfillment and success.
- It’s not what you do that matters, but what you inspire others to do. It is a truly fulfilling feeling to help another achieve their goal and share in their victory.
I hope that this journey acted as an inspiration to help you follow your passion and go for your goals. You have the power to re-invent yourself the second you choose to.
The past does not equal the future, unless you keep doing the same thing. The second you think and act differently, your results change. With consistent action, belief, desire, and focus on your goal you will live your dream.
Every successful person has had to overcome great challenges, keep their faith, take relentless steps towards their goal, and keep a clear picture of what they wanted.
Now it’s your turn.
(You can read about my entire transformation - and see my complete training and nutrition plan every step of the way - by clicking here)
Special Thanks
I would like to thank all of my family and friends who gave me consistent encouragement to go for my best.
To all of you who read this blog, followed along, and started your own personal transformations. You guys helped keep me focused and motivated!
I would also like to thank everyone at dotFIT for their support and the opportunity to share this journey. Knowing that I was always fueling my body with the right nutrients, in evidence-based formulations, gave me the confidence that I needed to push my body to the limits because I knew that I was giving it the critical nutrition that it needed every step of the way. The R&D Team at dotFIT is truly the best of the best!
For me, this has been a very rewarding experience and I’ve learned lessons that will stay with me forever. I see this life as a “choose your own adventure book” where I am embarking on another one and I welcome you to join me.
Please feel free to contact me with questions, comments, or to share your own Transformation Story with me: http://www.facebook.com/profile.php?id=1432033903
Here’s to living your best life, in your best body.
Jason






