For part II we are going to cover the pregame strategy to all but guarantee a successful transformation.

(If somehow a 6th and 7th Fast and Furious movie can be made anything is possible)

Decided What You Want to Achieve


This is probably the most important aspect of the whole process. Take a few minutes and decided what you want. Here is a list of possible priorities:


  • Strength
  • Leanness
  • Hypertrophy/Bigger Muscles
  • Atrophy/Smaller, Less Bulky (yes, some people strive for this)
  • Speed
  • Agility
  • Athleticism


Think: do you want to be a bodybuilder, action star, ballerina, MMA Fighter, or Jessica Biel’s Bad Ass Physique.


And when you ask this, I mean in regards to physique and performance. Let me explain some more.


Personally, as corny as it sounds, I want to go towards the action star goal.

(MI: Ghost Protocol is Amazing, Buy the Blu-Ray tonight!)

  • Strong (And improve bodyweight exercise endurance (i.e. pushups, pull ups))
  • Lean
  • Agile
  • Fast


Another way to look at it is, “athletic,” but it is much cooler to call something the, “Action Hero Workout” (ebook trademark pending).

(Paula Patton is a Serious Bad Ass in Ghost Protocol)

Personally I am good with where my strength is at. I am not going to bench 350, deadlift 500, or Squat 500. I am OK with that. It is something that I can live with. But I do believe that everyone needs to have some prerequisite strength.


Men: Deadlift 2xyour bodyweight

Women Deadlift your bodyweight


Men: Bench your bodyweight x8

Women: Bench your bodyweight x1


Men: Perform 12 bodyweight chin ups

Women: Perform 3 bodyweight chin ups


And before people freak out, those are just suggestions, if you cannot do these it does not mean you are weak. And if you can do a lot more, you are not stong and bulletproof like 50 Cent.

Give Yourself One or Multiple Deadlines (Goals)


Everyone out there is going to give different advice on this. Some say that the ticking clock will be too stressful for some. Some say that you need to have monthly goals, some say weekly, some say daily. All that I will tell you is what I am doing and why. You can decide if it works for you.


Another thing we hear all of the time is that we should not be concerned about the number on the scale. I agree with that to a certain extent, but I like to have an idea of where I am at throughout the process.


My Guidelines for weighing:

Every 72-96 Hours

First thing in the morning

Underwear Only

Evacuate the bladder


I just write the number on the mirror with the day next to it with a dry erase marker. It is simple, easy, and non-obsessive.


Personally one of my goals is numbers based: 180 pounds


Along the way I will be taking weekly progress pictures, but I do think that is the magic number that I should be at personally.


This deadline is an actual occasion. I am the best man at my best friend’s wedding. In Orlando Florida…In June…(There will be a pool at the reception, or at least there should be…). So personally, I want to look my best for the event in support of my bro.


You can do anything you want for measuring your goals and the stipulations for measuring your progress. June 1 is 5 weeks away…


Before we wrap up part II, here are my specific goals again.


  • Weight 180 (Starting weight is 200.2)
  • 20 Bodyweight Chin Ups in 1 set
  • Improved mobility all around

Yes, 20 pounds in roughly 8 weeks. Hard to achieve? Yes. Doable? You bet your ass!


In Part III I will be outlining my training and the reasoning behind it.

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