Yes, I know it’s not exact. But still fun none the less.

(and made for a good lunch!)

Don’t forget, if you want in on the contest, make sure to pick up the Adonis Index Systems today and jump in.

Brad

You could have the best work ethic, the smartest workout plan (ie: The Adonis Index Workout!) and the best gym in the world, but if you get injured none of it will matter.

Most of us will get some sort of injury from either playing sports, pushing too hard one day in the gym, or overuse.

Minimizing these injuries and keeping your muscles, joints, tendons, ligaments and bones as healthy as possible is the key to staying consistent with a good training program.

It’s this consistency with your training that will produce big time changes in your physique.

So you’re job is to train hard, and train smart and stay injury free.

In todays audio lesson I interview a good friend of mine Dr. Geoff Dover who does his research in athletic therapy.

We discuss:

• How we get injuries from weight training
• How to tell the difference between serious pain and delayed onset muscles soreness
• How to decide if a pain is ok to work through or needs medical attention
• What the mechanism of most injuries are
• How to avoid common mistakes in the gym that cause injuries
• Stretching
• The importance of warming up

Geoff gives us some great insights into the science of injury prevention and what we can do to help avoid them.

John

Cash prizes go to the top 6 contestants (top prize is $750) as well as other bonus prizes to be named later.

Contestants are judged on overall transformation and the change in their Adonis Index Ratio.

Starting ratio is considered as well as age and training experience.

You’ll have equal chance to win regardless if your goal is burning fat or building muscle (or a mix of the two)

I’ve revamped the workout flow of the main Adonis Index workout program for this contest and laid out how to follow the program and where to put the first ‘rage’ workout in.

I’ve also released the new muscle building foundation 12 week workout (which is the new workout component of adonis 3.0)

Depending on where you’re at in your training this new foundation workout might be the one for you to follow during this contest.

Here are my recommendations:

Novice:

If you’re a novice to weight training (less than 1 year experience) and you’re primary goal is building muscle (and you have minimal fat to lose) then you might want to use the 12 week muscle building foundation workout.

Advanced:

If you’ve already been through the main Adonis Index program you will likely benefit from moving to our Advanced 12 week ATS workout – This is the workout Rich Sigona used to take second place overall in the last contest.

To see Rich’s results CLICK HERE.

For most other experience levels the main Adonis Index Workout system will be the one to use.

If you’re already using the main system and you’re planning on continuing for the contest, I suggest following the new flow that I have put together for the contest. You can also add a ‘booster’ workout to assist any muscle group that you feel needs extra workout.

Keep in mind that the booster workouts are only meant to be added one at a time for each 4 week cycle. In other words, you’ll likely end up overtraining if you add more than 1 booster workout in any given 4 week cycle.

How To Enter The Contest:

Before pictures:

Front back and side shots, waist up shirt off…include a picture with the current days newspaper in plain view.

Measurements:

Height

Weight

Waist circumference

shoulder circumference

These pictures and measurements are the first part.

After pictures and measurements:

On Nov 24th take the same 3 pictures (with the newspaper in plain view in one extra pic)

Same measurements and a 250 word essay about your experience throughout the transformation

Once you submit your before and after pictures, measurements and essay you’re officially in the contest.

…

So between now and Nov all you need to do is take your before pictures and measurements and get to the gym!

Throughout the next 12 weeks we will be doing coaching calls to help you make the best possible transformation.

In the final week we will also coach you on taking an effective ‘after’ picture so everyone is on a level playing field.

In today’s podcast we’ll cover all of the contest info as well as some information about Adonis 3.0 and the Venus Index program.

John

“Is it possible to build muscle and lose fat at the same time”

The answer depends on what your definition of ‘building muscle’ is.

The look and size of your muscles is a transient state based on how many calories you’re eating, the type of food you eat, the supplements you do or don’t take, the drugs you do or don’t take, and the volume, frequency and intensity of your workouts.

If you change any one of these factors you’re likely going to have some change in the look and size of your muscles.

When it comes to fat loss you must eat less calories than you burn, this might also cause your muscles to be less hydrated (less full looking) than when you’re eating as much as you like. This doesn’t mean you’re losing muscle, it just means that they’ll be more full looking when you go back to eating maintenance.

Keep in mind that a muscle is over 80% water and the hydration status of your muscles plays a big part in how they look on a day to day basis. You can get refresher on what muscle growth is here: WHAT IS MUSCLE GROWTH

The question shouldn’t be: ‘can I build muscle and lose fat at the same time’ but rather ‘what will my muscles look like once I’ve lost the fat’

In todays audio lesson we’ll talk about the factors that go into muscle building and fat loss and why this muscle building vs fat loss question isn’t easy to answer.

We’ll also talk about government regulations on fat loss claims and why you might see and hear different claims online vs on television or in print magazines.

For a refresher on the calories required for weight loss go here: HOW MANY CALORIES TO LOSE WEIGHT

John

This is half right.

For a muscle to grow larger two things have to happen

1) An increase in protein synthesis (anabolism)

2) A decrease in protein breakdown (catabolism)

Regular weight training workouts can stimulate and net increase in protein synthesis and some research labs are measuring exactly what happens in your muscles after a workout.

In todays  audio lesson I interview a friend of mine Dave Gunderman who is doing his research on the protein synthetic effect of working out.

Dave will walk you through what it’s like to be in one of these studies, the basics of muscle protein synthesis and the type of workouts  that he suggests are best for maximizing protein synthesis.

John

This effect is both external and internal, is psychological, physical, and psychosocial. It affects you and everyone around you.

The way you look and feel will change the way you see yourself and others, and the way others see you and how they act around you…and its ALL GOOD.

In todays audio lesson we’ll talk to our second place overall winner of the latest Adonis Effect transformation contest, Rich Sigona. One look at Rich’s before and after pictures is worth a lot more than 1000 words!

This is truly an amazing transformation.

We’ll talk to Rich about what it took to get to his new golden form, what it’s taking to stay in this shape since the contest ended and the profound changes it’s had on his life.

Some changes are subtle, some are more dramatic, but it’s all part of the reason we’re working towards our best bodies and it can happen to you too.

This is what it’s all about.

John

p.s. Make sure to click the “like” button. Thanks!

1) What is the optimal level of glycogen for muscle growth

2) How do eccentrics affect muscle growth

Glycogen is the storage form of glucose and your muscles can store more glycogen after exhaustive exercise. In fact some muscles can store up to 3 times as much glycogen if an exhaustive exercise session is done followed by a surplus of glucose rich liquid is consumed.

This however is typically only done for endurance athletes competing in multiple events over multiple days. The research isn’t so clear on muscle growth and in fact it seems that glycogen levels don’t really have much to do with muscle growth.

If your goal is fat loss, then may notice that your muscles feel a bit less ‘full’. This isn’t anything to be concerned with as it’s normal to feel a bit weaker and a bit ‘flatter’ while you’re reducing calories in an effort to reduce bodyfat.

This is a transient state that will return to normal when you go back to eating maintenance calories.

Eccentric exercise is another issue that comes up with regard to muscle building. Every time you lift a weight you will be doing at least some eccentric work, but some believe that there is merit to focusing on the exact timing of eccentrics.

There is some merit to do focused eccentrics, however there isn’t much evidence to support overly deliberate eccentrics as a mainstay to a muscle building routine.

In both cases it seems that fancy lifting techniques are hypothesized and maybe even romanticized to be able to produce steroid like gains without using steroids.

The truth is the 2 main things that will produce the most muscle gains from a natural body are:

1) Consistency

2) Maximum Effort

Once you have these two factors mastered you can start experimenting with other concepts and theories to accelerate your gains.

In todays audio lesson we’ll go into detail about glycogen, eccentrics and muscle gaining and what the real drivers of muscle gaining are and how our focus and goals can end up in the wrong place.

John

Download Transcription: Can Glycogen Loading and Eccentric Reps Replace Steroids?

Nothing to be said, Jason's body is phenomenal.

I figured I’d put another pic of Jason up for you to see his phenomenal progress. If you need a comparison just go back to last weeks post to see his before picture.

Going through a transformation like Jason’s is rare. Many people will wish and dream it can happen to them but few people will actually take action and go for it.

Not all transformations will be as dramatic as Jason’s but the effect it will have on your mind/body/spirit will be just as potent. Anyone who has taken action and gone through a transformation contest (ours or someone else’s) or simply set a goal and went after it knows exactly what I’m talking about.

Going through transformation like this is always a body and mind experience, the world will never look quite the same, you’ll never feel quite the same, and people will see you different afterwards…and it’s all good!

It’s literally a new life.

In a nutshell it is: A freakin’ tough bodyweight training system.

Tacfit Commando (This video on our YouTube Channel)

==> Click Here to give TACFIT Commando a look over

One of the guys that helped put the system together is a buddy of mine, Adam Steer. He specializes in bodyweight training programs and this is their newest system.

Adam was actually at ‘the bunker’ training with me a couple weeks ago, he was in town so we hooked up for a workout, and he actually came up with a new variation of the ‘Adonis Cross” and I’m mildly embarrassed to say that his version is significantly harder than mine!

I think I’ll have to add that to Adonis 3.0!

Anyway, back to his new system…

It’s an extremely intense bodyweight system that uses principles and techniques that commando’s, special ops, tactical teams, and federal agents are trained on to prepare them for field work.

This is a departure from traditional weight training but a great way to do strength endurance conditioning and move your body and activate your muscles in patterns that you might not have ever tried before.

I’d suggest using it as a whole body strength/conditioning option that can be both added to our program as a 5th day of conditioning (one of our guys recommended this, thanks Pete)

You can also cycle to this program for a 4 week departure from the Adonis Index System to get moving in new patterns, allow for exercise specific rest and recovery and push yourself for a different kind of conditioning and strength.

What you’ll need:

1) A bit of Space but not much

2) No weights

3) Intensity

4) Effort

5) Desire

If it sounds like something you’d like to learn about and incorporate into your workouts I suggest you check it out, we can show you how to put it in.

In this interview we’ll discuss how Jason completed his transformation journey through the second contest and arrived in the best shape of his life. Check out is overall transformation over the past 9 months.

The end of this audio cuts off abruptly because we were having some connection problems.

We’ll bring you the second half of the interview next week.

Enjoy.

John

The most popular incarnation of this diet philosophy was the Atkins diet.

The theory is intriguing an goes against what most people were being told at the time. Basically you get to eat all the fat and protein you want as long as you stay away from carbohydrates.

The initial thought of steak, cheese, bacon, eggs, chicken, and more steak sounded tasty. But after even a few days on this style of diet most people want to eat some carbohydrate based food very badly.

In short, this diet is unsustainable and not a long term weight loss solution.

In this audio lesson we’ll go over the basics of what a ketogenic diet is and what it can and can’t be used for.

John

(Download Transcription: Ketogenic Diets: The Truth About Extreme Low Carb Diets For Fat Loss)

(It’s not work safe, so either put on some headphones or turn the volume down.)

I’ve been getting emails from you guys about this “rogue” sex expert by the name of David Shade, so naturally, I tracked him down and got him to split some of his philosophies on both women and life. Now, David and I have never met personally, however I do know one of the guys in his camp quite well and we talk on the regular, so if you’re wondering if what you’re about to listen to is scammy or not, based on my friend Craig, I can vouch for the authenticity of what you’re about to hear.

But be warned, some of it is intense and may not be very comfortable to ponder.

Give this a listen, it’s quite eye opening… and if this sounds like something you may need to get handled, I got you a deal until Sunday at midnight on his “Wild Screaming…” course (which includes “Cure Nice Guy”)

Here’s the interview:

In the first case you could be well read and studied in a given field but without experience. In this case you may not have the full confidence in what you know to be true.

In the second case (applied knowledge) you both understand the theory and have applied it in a real life setting…this is the formula for building life long confidence and true wisdom.

In todays audio lesson we’ll be talking to the winner of the second Adonis Transformation contest Build category winner Deiderik Masure (aka DD).

DD will be sharing his experiences of the 12 week transformation and how he managed to win his category and what it takes to make a real change in your body.

DD relates how your diet and exercise routines are two separate things and will have their own ups and downs. Having a lousy day on one of them doesn’t mean it must also ruin the other.

One of the major lessons DD learned was that sometimes life is going to throw you a curve ball, but you just gotta go with it and the results will still come.

John

Many of us will feel sore or exhausted after a workout, but are these feelings actually overtraining?

In most cases what people think is overtraining is actually under conditioning.

In other words, you’re just not strong enough or have enough endurance for the workout you attempted.

True overtraining is a state where you have completely pushed your body beyond it’s limits and you break down physically and mentally. The feeling is similar to having the flu, and in fact you can get sick in a true state of overtraining.

In today’s audio lesson we’ll discuss the difference between true over training and simply pushing too hard at a given workout.

You’ll learn what the real signs of over training are and how to know when you’re really approaching it and when you’re just sore from a good workout.

John

(Download Transcript: Are You Overtraining?)

Muscles are always in a transient state. The size of a muscle is always dependent on the external stresses that are forced on it, and specifically exercise.

After that there are some nutritional factors, genetic and drugs that can change the size of a muscle.

In each case the size of the muscle is a transient state that can be predicted based on the genetic, nutritional, drug, and mechanical influences.

In today’s audio lesson we’ll discuss what is really going on when we say we’re trying to ‘build’ muscle. Hopefully we’ll end up with a bit of a clearer image of what working out really does to our muscles.

John

(Download Transcription: “Muscle Growth“)

The only way to consistently take action and build momentum is to think about what is happening here and now; that means thinking about WHAT IS and not worrying about WHAT IF.

What IS thinking places your attention on the present moment and what needs to happen now to bring you closer to your goals.

What IF thinking places your attention on a fabrication of a potential future that doesn’t even exist and may never exists…this is wasted effort.

If you want something to change then you have to start today, and that means thinking about what IS happening.

The more ‘what if’ thinking you do the more easily you will fall for more diet and fitness scams. All this thinking does is empty your wallet and drain your confidence.

In this weeks audio lesson we’ll discuss the difference between ‘what is’ thinking and ‘what if’ thinking and how the diet and fitness industry uses ‘what if’ thinking scenarios to scare you into purchasing useless products to help you avoid a multitude of ‘what if’ scenarios that will never happen.

John

(What IS vs What IF transcription)

This is called “analysis paralysis”.

Getting caught up reading all the different marketing angles and claims about diet and fitness can quickly leave you in a paralyzed state with no idea what direction to go.

The first step to changing your body (or making any real change in your life) is to take action, ANY action at all.

The biggest hurdle is getting off of the sidelines and into the game. Once you’ve started to take action you will have a much better idea of where you next steps should be.

In todays audio lesson we’ll talk about:

Why taking any action no matter how simple it is will produce far better results than trying to ‘educate’ yourself in any given field

Why inaction produces more in action and how you can quickly become paralyzed.

Why reading more and doing less is a recipe for failure.

Why inaction leads to asking the wrong questions with lead you further away from the truth rather than closer.

How taking positive action brings forth the right mindset and the a clearer vision of what is necessary to succeed.

John

(Action = “The Difference” Transcription)

Your age is the next most important factor.

The specifics of your workout routine including the sets and reps and rest intervals play an important role in determining which routine will work best for you based on your current training status and your goals.

Nutrition and supplementation plays a minor role in muscle building. Adequate calories and protein are all that is typically needed to ensure maximum results from a muscle building program.

In today’s audio training lesson we’ll discuss the major factors that contribute to your muscle building success.

John

(transcript: Insider Muscle Building)

Whether it is due to embarrassment or lack of memory, people will simply get it wrong when they are asked to report how much they’ve eaten. This makes studying diet and weight loss almost impossible as there is no solid conclusions that we can make about dieting other than the fact that people won’t admit what they’ve eaten.

In this audio training session we’ll discuss the issues with nutrition research and why the results are hard to measure. We’ll also talk about the permission to be light, to wear a size medium shirt and the difference between shirt on big and shirt off big.

(Download Transcription: “Problems Measuring Calories“) [pdf]

John

Here is the link to the final coaching call: Final Coaching Call

Monday May 24th is your last day to take your pics, however I suggest doing two rounds of pics. The first round on sunday and the second round in monday. Try a set of pics after a 24 hour fast, and another set after 24 hours of regular eating.

I suggest fasting from sat morning to sunday morning and trying your first set of pics sunday morning, then begin eating as usual for the remainder of sunday and do another set of pics sunday evening. Take another set of pics monday morning and finally monday evening. Send me the pics you like best.

Be sure to pump up all major upper body muscles before your pics, arms, chest, shoulders back. You can do this with push ups, decline push ups, some lateral raises and a tug of war style pull with a towel (you’ll need someone to hold the towel on the other end)…you can also use the towel for curls (again you need someone pulling down on the towel)

Send all of the following info to me at john(at)adoniseffect.com

Have the current days newspaper in plain view in at least one of your pics (remember to get the paper on both sunday and monday if you do two rounds of pics)

Pictures: Take a front, side and back picture

Lighting: Use lighting to your advantage as described in the coaching call

Tanning: Tanning will help improve your look, go for a tan today, friday and or saturday. You can also apply a self tanner cream or spray on tan. If you choose the self tanner or spray on make sure you do it friday or saturday and give at least one day to let it dry before you ever try applying oil (if at all).

Oil: Simplest and easiest way to apply oil is to use an oil cooking spray like pam (seriously no joke). Just a quick light spray might help bring out your look on camera. (this is optional). If you choose to do this and use a self tanner make sure you apply the self tanner at least one day before you try the oil to be sure the tanner is dry before you apply any oil (otherwise the oil and tanner will mix and run making you look blotchy).

Shave: Body hair will kill your look and hide any muscular definition. Shave your chest arms back, everything. Wherever there is hair it will hide your results.

Essay: Email your 250 word essay about your best Adonis Effect experience. This could be anything from the way other people have reacted to you to the way you’re now perceiving yourself or a combination of both.

Measurements: Send me your before and after of all the following measurements:

Waist

Shoulders

Weight

Height to waist ratio

AI ratio

We are also testing out the new muscle measuring system I created and if you don’t mind I could use your help. I need the following measurements as well:

Circumference of flexed bicep

Circumference of thigh at largest point

Circumference of hip (around your butt at largest point)

These measurements added to your shoulder and waist measurement will allow me to determine your “Volume Index” which is one of the components of our new muscle measurement called the “Muscle Index”

I’ll be providing more information on the Muscle Index in the next few weeks.

If you’ve got any questions ask them here in the comments section or email me. john(at)adoniseffect.com

Looking forward to hearing your stories and seeing your transformations.

John