PERFORMANCE TRAINING CENTRE
PHYSICAL TRANSFORMATION CHALLENGE
Pleasantly surprised by the response to this challenge. It appears there were quite a few that needed a little motivation.
Okay, so I have been bombarded by questions, I will attempt to answer them all here.
You don’t have to have your pic taken, but I believe it would be an advantage. Nobody other than me will see your pics, unless you want them displayed or you decide to show someone else.
Anyone training 3 times a week or more at PTC will be given a customised diet. If you’re going to lift once or twice, you’re not being fully committed, so it’s pointless me putting more hours in than I need to. These diets take time to write, and I’m happy to help anyone that’s fully committed to making drastic changes to their physiques in 16 weeks. For those that say they train alone on the other days, that’s cool, but very few lifters replicate the intensity without a supervisor, that’s why the majority come to PTC.
I am doing this to show you what you’re capable of. Every single person that trains can alter their appearance drastically with some effort and discipline. Most truly don’t know what’s required, most tread water.
Last night Emma came and trained at 6.00pm. She joined a group of young men, aged 16-18. She couldn’t believe how hard they trained. They dragged her into their work zone and she was wasted. She has been at PTC for awhile, but she has never trained like that before.
She usually trains with another bunch of girls. It would be fair to say that this group of footballers and basketballers train MUCH harder than her usual group. This would happen across the board. This group of young guys are fresh and keen. Time jades everybody, and they simply go through the motions. I’m not going to yell and argue with you. Too often people refuse to do what I ask, even Max.
Anyone interested in extra sessions with a different group, just contact me and I’ll arrange it.
Everyone wants to specialize on the easy shit. Twenty rep squats are hard, I get it. Now stop crying and train.
Show me you’re serious and you get a custom diet. I’m sick and tired of working out diets for clients only to have them ignore them.
Next, Brent has offered to test body fat percentages for those taking up the challenge. Brent will be training at 6.00pm on Tuesday, so anyone TRAINING at 7.00pm and onwards on Tuesday can be tested free. He will also be at the gym next Saturday, two days before we begin. These are the only times Brent will test for free. If you want to be tested outside these training times, I will get together with Brent and find out when he’s available and how much it will cost. This is a service provided generously by Brent. I don’t simply want every PTC client rocking up on Tuesday at 7.00 simply to be tested, it’s only for those training. The following Saturday will be the last free chance for the test.
Brent has a great software program that goes with this test, your results will be stored in his lap top, we will then be able to check against them on subsequent tests.
You may ask why the 3 sessions a week? Once a week won’t cut it. There are 9000 calories in a kilo of fat. The hardest training session you do will burn 500-600 calories per hour. I would guess that the average lifter in a gym burns closer to 200 calories per hour. If you train once a week, in 16 weeks you will have burnt 9600 calories in the gym, just over 1kg of fat. The rest of the loss would have to come from caloric restrictions. Nobody wants to starve themselves. If you consume 500 calories a day under maintenance level, that’s another 6kg of weight loss. You will end up roughly 7kg lighter, if you get it all right.
Try this scenario. Three weight sessions a week, one cardio. That’s nearly 4 ½ kg losses through exercise alone. Let’s reduce calories by 600 calories a day for those truly dedicated ones. That’s another 7 ½ kg through calorie restriction. A 12kg fat loss will be so dramatic, you have no idea. I’m not even accounting for the water loss, which can be very high if you’ve been eating junk.
Those that are very heavy will lose much more. Those figures above are for an average person. The heavier you are, the more calories you burn while exercising. The heavier you are, the more crap you’ve been eating, therefore calorie restriction will bring about more weight loss.
When most people go on a diet, they lose big kilos early. Its water, don’t get excited. Like I’ve stated, a kilo of fat has 9000 calories, nobody can calorie restrict to the tune of 45,000 calories in a week, which is what a 5kg fat loss represents. Even if you were able to eat 1000 calories UNDER maintenance, you’ll only lose ¾ of a kilo in fat in a week.
This is where most stuff up and suffer. Ignorance.
“Oh, I’m on a diet, I’ve lost 7kg in a week” Idiots, they simply don’t know a single thing about the body. Once all the water is gone, and weight loss drops to 500gm a week, they figure it’s not working and not worthwhile, so they return to their gluttoness ways.
When I talk about weight loss, I’m talking about fat. I don’t give a toss what you lose in the first week. I know its water. Fat Dave got stirred into action after the tale of two titties newsletter. He went from 106kg to 102kg in a week. Since then he has lost around 200gms in 5 days. This is when most give up.
Using the formula above, we know Dave didn’t lose 4kg of fat. Make no mistake, 4kg of fat makes a huge difference to your appearance. He doesn’t look any different. There is no way he has created a 36,000 calorie deficit through exercise and eating in a week. It’s simple math.
That’s why this challenge is going to last 16 weeks. Hopefully at the end of it, for those that see it through, you will never have weight issues again.
Now what about you poindexters? Can’t get muscle? There are 4500 calories in a kilo of muscle, made up of protein. Eat an excess of 4500 calories of protein, just over 1000gms, and presto, an extra kilo of muscle.
Pay attention, this is why I get the big bucks. Thirty percent of the calorie proteins you eat get used in digesting the protein. So out of that 1000gms, were now down to 700gms. Next, our body can’t assimilate 100% of the protein we eat, it may even be as low as 50% in some lifters, we also excrete some of it. How much of that 700gms were left with, no one knows. I’d say in most cases it could be as low as 300gms. That means it could take 15 weeks to gain 1kg of muscle if you’re eating around 200gms of extra protein. Those that can assimilate more than 50% will obviously gain that kilo quicker, maybe 10 weeks, but that is rare. Very, very few people gain 5kg of muscle in a year. Notice I said muscle, not weight.
It’s a crack up when someone tells me they gained 8kg of muscle in 2 months. Let’s analyse this. We know 1kg of muscle is 4500 calories, that’s 1125gms of protein. Eight kilograms is 9000gms of protein over and above maintenance. We lose 30% of those digesting it, that means we need another 2700gms, but we lose ANOTHER 30% of that number, another 900gms. Let’s call it 12,000 gms all up to gain 8kg in 2 months. I’m not going to bore you, but that equates to 215gms of protein over and above maintenance level each and every day, but only if you’re the chosen one, a genetic freak whose body absorbs every single gram of protein you eat. If you weigh 90kg, your already consuming 500gms of protein a day, considering after the digestive process your left with 350gms, that takes you to 700gms of protein consumed a day. You guys have guessed by now it’s not humanly possible to gain that much muscle in that time frame.
Remember, lifting weights is simply a trigger for muscle growth, all the work is done at the dinner table. It won’t matter if you train 14 times a week, lifting weights is a trigger.
See why it’s hard to get big. See why it’s important to NEVER EVER MISS A MEAL.
Diet is everything when it comes to muscle gain. Train 3 times a week at PTC, and I will give you a diet. Not that you will follow it because you have no idea how hard it is, but I’ll give you one. If this sounds too hard, stick to drinking NoExplode.
The upside to all this gloom is that a 5-10kg fat loss alters appearance dramatically in a normal person, and a 5kg muscle gain leads people to assume you’re being chemically assisted.
Stay 16 weeks, you’ll be pleasantly surprised.
