Adonis Index Systems

Calvin Chen is one of the younger guys who entered the Adonis Index Contest. He placed 5th in the transformation class. Apart from Mike, who was interviewed last week and was focusing mostly on fat loss, Calvin needed to build muscle and that's exactly what he did. 12 weeks is a very short period of time to build muscle. Calvin had the advantage of juvenile muscle growth. You can check it yourself, here are his before and after pictures.       It's obvious that Calvin has built bigger shoulders, this is because Adonis Index Workouts are focused on building upper body width. Calvin is a college student, so he doesn't have much of a training background yet. Before he found the Adonis Index, he started like most young guys. He was lifting some dumbbells at home, he didn't have any good program to follow, he did everything just learning from fitness magazines. He trained only his bicep, triceps and chest. This is probably one of the most common mistakes - not having a proper workout program to follow. If you look around yourself in the gym, you will see that most of the guys don't look that good and don't have a quality plan at all. Obviously this training is good only if you want to lift something...anything, but if you want to actually see any change in muscle mass, you have to take a different approach. What you need is this, a workout program that: Is designed to help you achieve your goals (performance OR look) Has variety of reps and sets Has fixed rest periods (This makes a big difference as far as intensity goes.) Requires mostly free weights (dumbbells and barbells) If the purpose is to look better, it should focus more on your shoulders and back rather than arms and legs. During the 12 weeks Calvin did the most difficult task - build muscle. It's easy to strip off the fat in 12 weeks, but to build muscle? Not so much. Usually you will see only little change in muscle growth in such a short period of time. Building muscles takes years of dedicated training. Calvin's advantage was through his juvenile muscle growth. If you are his age (19) and you are not yet working out, you should start as soon as possible, because this is when you can get the best gains. This is as close to a steroid effect as you can naturally get. A lot of older guys beat themselves up, because they started late, the difference in the possible physique if you start young is huge. Average Protein Intake Was Enough Nowadays almost every guy is obsessed with protein intake. It seems that we are so affected by advertisements that we feel something Brad Pilon calls protein guilt. It's really hard to avoid this. Most of the guys try to eat as much meat, eggs and protein foods as possible and supplement it with protein shakes on top of that. But is this really necessary? Calvin views protein intake differently. He was following Pilon's advice from the book How Much Protein. He didn't watch or track his protein intake, the only thing he knew exactly is that he took 52 grams of protein powder each day and that's it. Based on his diet, his protein intake was around 80-100 grams, which goes against the conventional wisdom of eating 150-200 grams a day to build muscle. Calvin didn't even worry about calorie intake. To prevent from gaining fat, he was eating mostly fruits and vegetables and regularly fasting. Not exactly something you would find in a fitness magazine. And all this obviously worked for him. He gained several pounds of muscle, and is no longer called skinny and is definitely on the right track. Here is the take away for skinny guys who are interested in gaining more muscles in a short period of time: If you don't have the experience don't create your own workouts based on advice from fitness magazines and bodybuilding forums, find a professional workout program that is designed to help you achieve your goals Be consistent with your workouts

Changing the look and shape of your body requires a holistic approach. This means the change has to come both with your physiology and psychology especially if you struggle with emotional or stressful eating. Physiology simply means getting your calories under control, making more sensible food and eating decisions as well as sticking to a regular exercise program that is well designed to move you towards your health and fitness goals whatever they may be. You can even think of the physiology part as the things that are obviously outwardly such as going to the gym, choosing smaller portion sizes, and ensuring that your diet is based more on whole foods that satisfy your needs without over consuming calories from dense sources. The physiology is what you read about in fitness magazines, and it's the information that gets cluttered, contradicted, and over consumed. This is because the physiology for many people isn't the problem. For some people it's the psychology. Getting a handle on the psychological aspects of weight control is an entirely different matter and it's not so obvious what is happening in your mind and with your emotions. Taking control of your psychology and learning to reprogram yourself for weight loss success requires just as much work as the physiology, but this is a different kind of work. If you think you have an emotional or psychological issue with eating and weight control the first step is getting to the root of the issue. This is hard and in many cases uncomfortable work, and the answer isn't always obvious. In many cases you'll be the last person to know what the real issue is until you start doing the work to find out. Click this image to check out Nicolas book on Amazon These are usually deep rooted issues that touch on your sense of identity and self worth. It will involve undoing old psychological patterns and laying down new ones, and it requires repetition to make it stick, just like working out. To truly change your body for good, you must change both your physiology AND your psychology. Changing one without the other isn't enough. In today's podcast, I interview Dr. Nicola Bird about changing your psychology to help overcoming emotional and stress related eating to make a real lasting change in your body. She is my psychotherapist and the ace up my sleeve that helps me stay balanced and keeps me moving forward. We'll discuss the root of the identity crisis that many people face when they do finally make a change in their body. We will also talk about why so many people self sabotage and become their own worst enemy when they try to change their bodies. This is a great interview and I suggest you take notes if emotional or stress eating is an issue you've been struggling with. Finally if you like what you hear from Nicola you can visit her website here and even book a session to start working through your own issues with her over the phone. I highly recommend it if you feel stuck or hitting a sabotage point that you cannot overcome. I find that her methods are the most effective way to start getting your psychology inline with your physiology for a lasting change. John LISTEN:

Mike Schaefer placed third in the Adonis Index Transformation Contest. He has done an amazing job. Obviously he lost a lot of fat and managed to achieve great muscle definition. In today's interview Mike talks about his journey of struggle. He explains how he was trying all sorts of different approaches and what finally helped him get into the Adonis Index Contest shape. Here take a look at his before picture's and compare them to his afters. If you are currently not very comfortable going to a pool party or to a beach with your friends you are exactly where Mike was a few weeks ago when he started the contest. Mike was working out pretty much his whole life, but he never had six pack abs or even a lean body. It all started several months ago with him wanting to change and making a commitment to get in the best shape of his life. The trouble was he didn't really know what getting in shape meant and how to do it. After reading a few fitness magazines he decided to get the look of the guys on the cover and started following the advice he read in those magazines. He thought that in order to lose weight he needed to add some new muscle. You probably heard this in the past. Add an "extra" 20 pounds of muscle by bulking up to 200 lbs to speed up your metabolism and you will burn all the fat and your muscles will just somehow magically pop out. Mike calls this "muscling your way up to leanness".  Because he wanted to start losing fat and believed this approach to be true he started working out like a maniac and eating like a maniac as well. This is what he read in the magazines and believed to be true: "You need eat to be big. You need to eat tons of protein. Protein is a building block to all muscles, without it muscles just "fade away". Without pre-workout and post-workout supplements you will not be able to build muscle, which means you won't burn those extra 50 calories per pound of muscle and start losing fat."..yadda yadda. Mike fell for all of it. When you look at his before picture you will see that it didn't really help him lose any fat at all. Quite the opposite. He didn't believe in adding cardio or other activity, adding calories was on the radar not cutting them. He thought that if professional bodybuilders eat 7000 calories and spread that in 10-12 meals a day he should do something similar, so he started eating up to 4000 calories EVERY day. He ate as much as he could. He always made sure he ate lots of protein bars to get enough protein every day. He was taking lots of supplements that didn't really do anything for him, but like he said, he was convinced that he should be taking them, so he did, despite the results. Does this sound familiar? Have you ever tried something like that in the past yourself? If you did my guess is that you haven't lost any weight at all. This is because fat loss doesn't work that way and there is a much better approach. After Mike got to 210 lbs the fat was still there, he wasn't able to see his muscles and that raised some self-doubt about what he was doing. Then he hit the 220 lbs and he got really worried, these results just weren't part of the plan. It felt really uncomfortable, he started to be having some weird retention issues and even things like his ankles would get swollen. Not a nice thing to go through. Because his previous weight loss attempts resulted in weight gain and mostly fat gain he decide to look for a different approach. His new goal was to get rid of all that fat for a beach vacation and get six pack abs for the first time in his life. Here is what Mike did for this contest (the difference between the pictures above). Fat loss is pure math. There is no secret in specific food combinations or macro nutrient ratios. It's all about calories in and calories out. We could break this into several steps: Calculate your BMR (Basal Metabolic Rate). Figure out how much fat you wanna lose

It's been approximately 4 weeks into the 6th Adonis Index transformation contest and it's a perfect time to do an inventory of what has been working and what needs some work. If weight loss is your issue you have to remind yourself that the process is not linear. Some weeks are going to go really smooth and others are going to be a lot bumpier. Muscle building is the same thing, some weeks just feel like a lot more progress is happening than others. This is sometimes tough to deal with as your  daily and weekly effort seems to feel linear and consistent even though your results are not. The key at this point is recognizing that the path has it's ups and downs and to be consistent over the long term. Twelve weeks is going to go by in a flash. Finding a groove is important and sticking with the parts that are working is going to keep you moving forward. Give yourself some room for change, but don't try to change everything at once. Review your list of what is working and what needs changing, pick the one or two most important things that need to change and make a plan. Give it about 1-2 weeks to see if what you're changing is working then move on. If something doesn't work, discard it and try something else. Remember that this process is not perfect or smooth, it's a controlled stumble forward. In todays coaching call we'll cover what to do at the quarter contest point and how to set up your inventory list, and how to think your way through the next 4 weeks of the contest. John LISTEN TO THE COACHING CALL:

In todays podcast we pick up where we left off from last week with Jason Gottlieb. He walks us through how he prepared for and won the open division in the latest Adonis Index competition. We'll discuss his diet and training routine and more psychological tricks and mindsets for getting in phenomenal shape. Jason also took top notch pictures that will likely land him on the cover of one of our books as one of our first cover models.                   Jason also put his personal picture chronology/evolution that you can see below here.   Listen in as Jason explains how he made this amazing transformation. If you haven't already listened to part one you can go to this link to listen --> Interview with Jason Gottlieb Part 1 John P.S. There is no formal introduction at the beginning of this audio as I'm less than competent at editing the two pieces of this interview (you'll remember that part one also ends quite abruptly, which is also due to my lack of editing prowess). LISTEN TO PART 2:  

There is some down time and recovery time that we all need after dieting and training hard and pushing our bodies to a new level. Managing the physical and physcological states after recovery might be an even bigger challenge than getting in shape in the first place. You can trick yourself into thinking that maintaining your new shape is effortless but it isn't. Staying in shape takes a new kind of effort compared to the effort it takes to get into shape in the first place. This is the elusive state of 'maintenance' that seems to be the hardest part for most people. At some point you need to come to a realization that it has to become a lifetyle that you live and embrace. It's something different from preparing for a contest or dieting for a photoshoot. In many ways it's less strict and less intense, but it's a new skill set and a new mindset that you must learn. Once you've gone through a transformation you will know what it takes to change your body and you'll know that you have it in you to do so. Maintaining that new body is a different step entirely. The physical effort isn't has hard, but the psychological and mental effort will be a new challenge and new learning experience. It's not always going to be an all or nothing 100% blitz the way a contest or photoshoot prep is. Maintenance requires smaller changes but ones that must last for longer. The real game of maintenance is not a physical one but a psychological one. It's learning to see what you really look like on a daily basis. It's learning to adjust your daily routine and your social routine to fit with your body ideal goals as well as your social goals. It's learning to manage your overall stress and pick your spots when to push hard and when to back off. This is the first part of a two part podcast were Jason and I talk about how he managed his condition and learning to maintain his shape from one contest to the next and got into phenomenal shape and won the open contest. We discuss how he is learning to deal with maintaining his new shape and some of psychological tricks he uses to objectively perceive where he is and not let his mind play tricks on him  (and believe me, your mind will play tricks on you) This is something we all have to deal with after getting in shape. Making it a lifestyle and having the body you want on a daily basis while enjoying life is the ultiamte goal. Jason has made some major strides to making this a real lifestyle and he shares them with us in this two part interview. Today is part 1. John

6 years after doing his first fitness competition Vince finally put it all together and got his pro card. In this third and final interview Vince talks about how he got much more serious with his contest preparation in order to obtain his pro card. He hired a coach, laid out a plan and stuck to it. Nothing was left to chance this time including doing back to back shows (which is quite common). The condition you see Vince in here is the culmination of over 9 years of training, learning about diet, discovering what works and what doesn't, and the experience of multiple contests. The key message is to track what you've done, take measurements and make notes. The only way to improve is to learn from your past experiences. Getting in contest shape is an inexact science, there are general guidelines that you start out with, but as you move through the process you'll find things that happen to work better for you  compared to someone else. Once you discover the mix of training intensity, volume, and the dietary components that fit for your body then you'll be off to races. In this final interview Vince explains what has worked for him and how he got into his best shape to date, and what his plan is for the future. John

After competing in his first fitness model shows in 2005 Vince took 3 years off from competing to improving his physique. During his first shows in 2005 his primary goal was getting lean, however his muscle mass suffered. This time around building and maintaining muscle was the primary focus. His training philosophy changed and evolved from a whole body routine to a more advanced routine with more volume, shorter rest periods and element of overall conditioning built into the weight training workouts themselves. And the results speak for themselves, he definitely got bigger as you can see here. After winging it for his first contest diet he also decided to follow a structured contest diet given to him by a coach and record all of it. Keeping track of what you're doing is a major key to improving as you can look back and see what worked and what didn't. This is a critical step to constantly improving your physique. The 2008 competition arrived and Vince was one of the biggest guys on stage, which was his goal, but he wasn't lean enough and placed worse than he expected. This time around he sacrificed too much definition to be bigger and the judges punished him for it. Another tough lesson learned. In part two of our three part series Vince describes what changes he made to both his training and diet to build more muscle, and the mistakes he made along the way that lead to his placing in the 2008 show. We'll also set the stage for what he learned from this experience and how it changed his view of competing and transforming his physique. John

When he first picked up a weight at age 22 Vince Delmonte likely didn't know it would take over 9 years to transform and evolve his physique to the shape he has today. Most new comers have the false idea that all it takes is a summer of hard training to get the body that they've been imagining from scanning covers of fitness magazines. Little do they know those athletes and models have spent years training and dieting, making mistakes, learning from those mistakes and refining the process. And that's precisely what it is...a process. This is exactly what Vince has done to transform his body over time. In this special 3 part interview series Vince will walk us through the evolution of his physique starting with the first bodybuilding show he did in 2005 up to his latest show where he won his pro card in April 2011. In this first interview Vince describes how he approached his first show with a lot of heart and determination but without much of  a plan. He definitely got into a shape that most people would be perfectly happy with, but this wasn't the shape he was hoping for. He knew there was definitely room for improvement. He shares his insights on what it was like to compete for the first time, the mistakes he made and the lessons he has learned and took with him for his next competition.  

Joe Weaver competed in our Adonis Index senior open division and came in 2nd place. I caught with him on the eve of his 60th birthday to chat about what it's like to get into the best shape of his life. Joe explains how things have changed over the years and how the whole process started. He shares some valuable information about the difference between training when you're in your 20's and 30's compared to your 50's. As a senior Adonis you've got to pay more attention to your rest and recover and listen to what your body is telling you. When we're young we tend to have an immortality complex and we tend to abuse our bodies, but a we move along in life we can't do this anymore. The lifelong process of working out, getting in shape and staying in shape isn't a sprint, it's a marathon, and pacing yourself is the key to getting the most out of your body without breaking down. Joe shares many words of wisdom for longevity and being in great shape at any age. And make no mistake about it Joe is in great shape, and a shape many 20 and 30 year olds would envy. John P.S. The breathing technique Joe refers to is called "Ujjayi" The book Joe refers to in the podcast is called "Body Mind & Sport" by John Douillard LISTEN:

Building a great physique can open all kinds of doors for you. The next step is choosing to walk through those doors, and that is exactly what Allen Elliot is doing with the physique he has built using the Adonis Index systems. Allen finished first place in our open contest in the 25-40 age category.   Allen has competed in the new 'physique' category which takes a more sensible approach to competitions compared to the steroid ridden over bloated bodybuilding categories.   Allen explains the opportunities that have presented themselves form being an Adonis and that you should keep an open mind towards change and where things can go with your body and your life. Staying consistent and trusting the program you're following is always the key to making steady progress. And Allen is living proof. John LISTEN:

Getting "big" isn't the same as getting in shape. Most guys are missing the point when they dedicate years and even decades of their life in an effort to simply be bigger. You may be able to fill out a large shirt, but you many not ever want to take that shirt off in public. Leo Bell fell into this trap before he found the Adonis Index system and got ripped at age 48! Leo finished 2nd in our 4th transformation contest and proves that weight is just a number and the leaner you are the bigger you look.     This is a trap that many guys fall into and some never get out of. Months of 'bulking' turn into years, and the years turn into decades. Some guys can find themselves in the perpetual 'bulked' state for the better part of their 20's and 30's and in some cases even through their 40's. At some point this bulking cycle has to end and it becomes time to get into real shape and show off the muscle that you got. Building muscle mass is part of the process, but getting lean is the other part. At some point you have to accept and understand the size isn't the only goal. It's never too late to get in shape, and Leo Bell is living proof that once you put your mind and effort to the right goal you can achieve amazing results faster than you thought possible. The key is opening your mind to the concept of being lighter and leaner, and then sticking to a program that is designed to get you there. John LISTEN:  

The North American obsession with weight loss and fitness might be in part due to the fact that most people in north America tend to gain weight and get out of shape if they're not paying attention to it. Sometimes we need to be reminded that other cultures don't eat the same way as westernized societies do. Having a big breakfast lunch and dinner isn't a universal around the globe.   when Kidafi Byer moved to the usa he was told he would get fat, but he didn't let it happen. Instead he got golden and placed 2nd in our Adonis Index Open contest. In today's podcast we talk about different ways of eating and what it takes to build muscle. Consistency and patience is a major key. You can't expect the muscle to come faster than it'll come. Challenging yourself in the gym and lifting heavy but withing your means is how you  will progress. Over doing it to the point of breaking down and having sloppy form isn't going to get you there any faster. Being consistent with portion control and calorie control is all that you really need to do with diet, but we know that is easier said than done. John LISTEN:

Making a physical transformation is just as much about where your head is at as where your body is at. In fact the first step to making a transformation is never your workout or your diet, it's your mind. And that is what Greg Rojem realized had to happen for him to make the transformation he did.   In todays podcast we talk about the mental barriers Greg had to overcome to get his mind ready for what it takes to transform his body. Belief has to precede action. You gotta believe you can make a change before you  can actually make that change. From there it's a matter of being consistent and never straying from your goal. Believe it will happen, then take the steps to make it happen. John LISTEN:

Getting in amazing shape is the first step of the journey, the second and much longer step is staying in that shape. And there is no better person to talk to about this critical second step than Mark Levy. Mark won the senior open category of the Adonis Index contest. His pictures speak for themselves.     We talk of the evolution of working out being a major part of our identity to simply becoming a tool that simply gets you a result that you want. There is a fine line between defining yourself by your workout and simply using it as a means to an end. This doesn't mean that you blow off your workouts and don't take them seriously...but rather it means we all need to learn to categorize where our workouts and diet planning fit into our lives. The point is making a lifestyle change and give your workout and diet it's fair place in your life without letting it consume your life and your identity. Maintaining a great physique is an active step just like transforming your physique. Learning how to live in maintenance is where we all strive to get and Mark has many great insights on his life in maintenance. Listen up because this is the goal we're all shooting for. John LISTEN: