When I was like 19 or 20 years old in college I would watch this guy Rich Piana on YouTube almost everyday. He was Juiced out of his mind with 23 inch biceps and over 300lbs. I had never seen a human look that way, and so I began watching his videos. I was shocked at how much I learned from this monster. He was a highly motivating person as well. Part teacher/motivational speaker I listened to him for the great advice and entertaining videos.
If you really get into the gym culture, then you know the industry is full of scammers who sell you false promises and overpriced cookie cutter programs, while at the same Time claiming natural at 4% bodyfat and 250lbs. Unfortunately, Rich passed away in 2017 at age 46. He was very honest to steroid abuse, and abused them for over 25 years. He basically said he doesn’t recommend people to juice and didnt promote them in any way. I’ll share what I learned from watching him all those years ago, and I’ll discuss my personal 12 week transformation story.
The first step is being motivated to being the best version of yourself. Then, you have to experiment with what works best for you in terms of diet and workout routine. Obviously weight loss is simple. You just put your body in a caloric deficit. Doing loads of cardio isn’t even necessary for weight loss I never did cardio except at work in a restaurant as a food runner. If you do cardio, do it at the opposite time of day you’re lifting weights. You’ll lose your pump if you do it afterwards when you should be consuming real food. Real food and not just whey shakes. Whey doesnt really make much difference. I would have a shake but with real food too. If you do cardio before, then you wont have as hard of a workout because you just got burned out on the stair climber for 15 minutes. What a waste. Most people want to lose fat and gain muscle. You cant do both at once, so if that is your goal you will get leaner, but lose a good amount of strength as well. If you’re going for the Brad Pitt shredded fight club look he weighed 155lbs in that movie. So, when it comes to dieting, everybody metabolizes macros differently. I was in a pretty big deficit of 400-600 calories a day. 3500 calories is one pound so it comes down to math. Every morning I would religiously have a bowl of plain oats and egg whites. I’m sorry, but that takes a lot of discipline. I ate super clean and cut carbs. I removed sugar completely out of my diet. I consumed around 40 grams of fats per day mostly in peanut butter and cheeses. Eating different foods and switching up routines is a great way to shock the body. The body responds more when its shocked. When i was more advanced and had been lifting for over 5 years, I experimented with intermittent fasting. I fell in love with it. You get shredded and can feast on anything you desire. I probably wouldn’t recommend it because if you work a 9-5 job you’re not going to feel so great. Black coffee helps as a suppressant. I worked out 2 days on 1 day off. Rest is key. When the body is Sleeping is when your muscles that are torn apart from lifting heavy recover. although I was getting around fours of sleep per night ,I recommend six hours it least if you lifted that day.
People want instant gratification and are often impatient. They will starve themselves and run 5 miles. That’s an amazing recipe you cheating on diet and quitting. Consistent diet is about 90 percent of it. My routine consisted of STRETCHING and WARMING up the muscle fibers I would be targeting before performing mostly compound movements as heavy as possibble in the 5-8 rep range. It is easier to get injured while in a caloric deficit, so really its an unnecessary risk to do less than 5 reps. I personally would do accessory movements like weighted chin ups, dips, and dumbell bench. Anything bodyweight is a great accessory too after the main compound movements.
Getting a pump, and then seeing results will release a tremendous amount of neurotransmitters like dopamine, nopenephrin, and serotonin. The last 2 weeks workout and diet as hard as you can. Its important to finish strong. After 12 weeks I had lost 37 lbs, was about 10% body fat with an 8 pack. Going through this 3 month transformation was one of the most satisfying feelings in my life. I was healthy, lean, and feeling lucid mentally. 3 months of pain to become the best version you can be at that moment.
I’ll post a photo timeline slideshow of my 12 week transformation down below. I did have some muscle mass to begin, so it wasn’t like I was starting from zero. However, I was 200 lbs and out of shape. Heres the progression of my 3 month transformation starting on day 1.