Four Week Super-Transformation


The “how” is fairly simple (nutrition gone to hell via the slippery slope of sunday fun days turning into whole weekends and then into 5-6 whole weeks of debauchery), while the “why” is not important for purposes of this log.

The “what” is that by the middle of March 2012, my body comp was garbage, so I decided to do something about it. Having had fantastic results doing a strict Velocity Diet back in 2006 after a similar nutritional slip, I decided to do a modified Velocity, with some Pulse Fasts thrown in for good measure.

Between 3/19 and 4/16, I did a two week Velocity, with twice weekly Pulse Fasts, followed by a two week transition, with one healthy solid meal per day and one Pulse Fast per week during the first week, and two healhy solid meals per day and one Pulse Fast per week during the second week.

For workouts, I completed weeks 8-11 of DeFranco’s Built Like a Bad-Ass, with 50 minute walks on most days. I also threw in some HIIT on the elliptical on a bunch of the work out days. My peri-workout nutrition during the first three weeks consisted of 1 1/2 scoops of Surge Workout Fuel, 1 scoop MAG-10 and 1 scoop of ANACONDA.

During the final week, I bumped this up to 3 scoops of Surge Workout Fuel, 2 scoops of MAG-10 and 1 scoop of ANACONDA because I finally was able to get back on Indigo-3G. I also consumed a bunch of healthy carbs during my meals in the fourth week. My other supps were Flameout and vitamin D-3.


During this 4 week period, I dropped 10 1/2 lbs, but more importantly, lost 3 inches off my waist and handles, while keeping everything else pretty much the same. I even was able to get a PR in my deadlift last week! I’m damn glad I have the resources provided by T-Nation and Biotest!!

3/19 4/16

weight 219 208.4
neck 16 1/4 16
shoulders 53 1/2 53 1/8
chest 45 44 1/4
waist 38 35 1/4
handles 38 35
hips 41 1/2 39
arm - r 16 16
arm - l 16 16
forearm -
r 12 1/4 12
forearm -
l 12 1/8 12
leg - r 25 1/2 24 1/2
leg - l 25 1/2 24 1/2
leg - r 16 15 7/8
leg - l 16 15 3/4


If anyone has any questions, please feel free to ask and I can provide some more specific information on my nutrition and training during the four week transformation. Going forward I will be posting in the I 3-G log section.