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Ask the TrainerChris Antonio

11/08/07

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Amazing 10 Week Body Transformation!!!!

Before
before
July 15th

After
after
September 30th

In the September newsletter I promised big Jay Nichols' body transformation would prove to be interesting. Ten weeks and 38 pounds later I think it's safe to say it's truly amazing. This guy completely changed his body. He started at 6'7'' 263 pounds with a distended belly that would make a sumo wrestler jealous. His body fat measured 17% and he would have been lucky to jog around the block. He finished his transformation at 225 pounds of ripped muscle with a body fat percentage of 8%. He has since competed in 5 local 5K races and placed 1st and 3rd with a personal best time of 22:30. At 42 years old he is in the best shape of his life.

Before
before
July 15th

After
after
September 30th

Where's Waldo?

race
6'7" Jay Nichols should be easy to spot.

How did Jay achieve such incredible results?

I always tell my clients if they want to get great results they have to do exactly what I ask them to do.  This wasn’t a problem for Jay he was a master at following directions. Jay’s program changed each week depending on how his body reacted. Every Friday was check in day. Jay was required to touch base with me and answer a series of questions. His program was then changed according to his progress. Below is a sample week in the life of Jay Nichols during his 10 week transformation.

Sample Program- Week 5

Weight Training

 4 day training split with 2 body parts a day. 3 exercises per body part with 8-10 repetitions per set.

Monday
Chest/Bicep
Abs cycle

Tuesday
Back/Triceps
Lower back and obliques

Wednesday
Abs cycle

Thursday
Shoulders/Traps
Lower Back and obliques     

Friday
Quads/Hams
Abs cycle

 **** Abs cycle- 1 Set of 3 different abdominal exercises. Rest for 50 seconds and repeat the process for 2-3 total sets.

Cardiovascular Training

30 minutes of interval training per session using the manual program. Intervals consisted of 2 1/2 minutes at 80% effort followed by 30 seconds of 90-95% effort.

Monday- Elliptical – 30 minutes of interval training-2 ½ min. 80% effort and 30 sec. 90-95% effort. Repeat process until session is finished.

Tuesday- Elliptical – 30 minutes of interval training-2 ½ min. 80% effort and 30 sec. 90-95% effort. Repeat process until session is finished.

Wednesday- Off

Thursday- Elliptical – 30 minutes of interval training-2 ½ min. 80% effort and 30 sec. 90-95% effort. Repeat process until session is finished.

Friday- Off

Saturday- Elliptical – 30 minutes of interval training-2 ½ min. 80% effort and 30 sec. 90-95% effort. Repeat process until session is finished.

Diet

6 Meals a day spaced approximately 2 ½ -3 hours apart.

6:00- breakfast
Egg beaters 16oz.-8eggs
½ cup of berries
8. oz. old fashioned oatmeal

8:30-9:00-Brunch
Protein shake-3 scoops
1 Cup of vegetables

12:00-Lunch
8Oz. boneless chicken breast with no skin
8-10 oz. Yam
Garden salad with mixed vegetables

3:00-Mid afternoon
8 oz. of lean ground beef
1 Cup of vegetables

5:30-After workout
Protein shake
2 Bananas

8:30- Evening snack
8 oz. of lean meat or fish
1 cup of vegetables

** The above workout/diet is only a sample. Jay’s program changed weekly**

Clients in the News

Kelli Gonzalez

On November 29th, Kelli Gonzalez will represent the United States in the 2007 International Surf Rescue Challenge in Bondi Beach, Australia. She will be competing in the women’s beach flag event and will experience international competition for the first time. Kelli recently placed 2nd in the U.S.L.A Nationals Championships. She has been training with me for 8 weeks driving 2 ½ hours one way to prepare for this contest. Look for this girl to do great things, she is tough as nails.

kelli

Kelli Gonzalez (far right) getting an early lead in the Beach Flag event at the All Women's Lifeguard Tournament in Sandy Hook New Jersey.

Ashley Farrell

On November 23rd, Ashley will be competing in the 2008 Miss Delaware contest. She’s been training with me since September to get ready for this event. Our focus has been increasing muscle size, strength and over all conditioning. She’s been making great progress. Ashley recently leg pressed 365 pounds for 10 reps at a body weight of only 110 pounds. Wow!

Ashley Farrell
Ashley Farrell demonstrating proper form for the plea squat

10 week body transformation Who's Next?

Jimmy Parks

Jimmy Parks contacted me after an accident caused him to under go 2 back surgeries. He was weak, overweight and obviously frustrated.
I immediately contacted John Knarr of Elite Physical Therapy and together we began to map out a plan for Jimmy’s recovery. We decided that John would work with Jimmy until he was ready to hit the gym. He would then send Jimmy back to me and we would correspond while I monitored Jimmy’s weight training program. Below is the picture I took during my initial programming interview with Jimmy. In next months newsletter I will release his results. Stay tuned!

Before After

Before

 Question Mark

Read about the following topics in this months Ask the Trainer Column:

*** How do I avoid the freshman 15?

*** Should I use weights to train abs?

*** What is whey protein?

Coming in November!!!!!!

*** Jimmy Parks Body Transformation results
*** Kelli Gonzalez's Beach Flag contest results
*** Ashley Farell's contest pics
*** Coastal Café teams up with Antonio's Training systems to offer smart lunch Choice

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