“The Golden Birthday Gift” Interview with AT10 Winner Mike Cerantola

Michael Cerantola - AT10 10th Place - Transformation Image

Here’s your new interview with one of the winners from the 10th Adonis Golden Ratio Transformation Contest.

Today we get to hear from Mike Cerantola who placed 10th in our last 12-Week Transformation contest.

Mike’s Transformation Journey begans when he received a severe “wake-up call” from his doctor.  He was 18 at the time and had just weighed in 315 pounds.  Prompted to take action he began to look for weight loss solutions.  Bound and determined, he found results in playing a popular video game called “Dance Dance Revolution.”  His results were uncanny, he lost more than 85 pounds in about 3 months!

However it wasn’t until one year ago,  when Mike would receive his “Golden Birthday Gift.”  He was first introduced to the Adonis Golden Ratio by a fellow “Sister in Iron”  Jessie Trubiano, VT6 contest winner from  the Venus Index.

Mike picked up the Muscle Building Foundation and Eat Stop Eat Plans and catapulted his transformation even further than he could imagine.  Scroll down to listen to how Mike was able to make more progress in one year compared to the previous seven!

Check-Out Mike’s AT10 Pictures:

Mike Cerantola - AT10 10th Place - Before Photos

Mike Cerantola – AT10 10th Place – Before Photos

 

Michael Cerantola - AT10 10th Place - Transformation Image

Michael Cerantola – AT10 10th Place – Transformation Image

 

Michael Cerantola - AT10 10th Place - After Photos

Michael Cerantola – AT10 10th Place – After Photos

Mike’s Transformation Essay:

AT10 was a completely different shift of mentality from AT9.  I spent most of my time  focusing on making my training and gym times a fun habit instead of viewing going to the gym as an ‘errand’, or ‘chore’.  I had no problem adapting to that,unfortunately I did not place.

I realized that even though I was pushing it really hard in the gym, I had gotten cocky and stopped using myfitnesspal to count calories and just assumed “yeah yeah, I’m always between 1500-1800″. I became the victim instead of the victor. AT10 was all about keeping my diet in check, adapting ESE to fit with my lifestyle and schedule.

Coming from a 315 lb background where I used to eat well over 3-4k cals a day, cutting from 1500 to 1300 and finally to 1000 for the last 3-4 weeks was probably one of the most difficult ongoing mental battles of my overall transformation. It’s easy to “auto-pilot” to the gym and then you’re there so you do your workout, but it is very difficult to “auto-pilot” not eating when you’re at home, not keeping too occupied, and having a mind that always thinks and reverts to food.

After placing in AT10 I am reflecting on this experience with the knowledge, willpower, and dedication to not fall off the bandwagon. I reached my golden waist, I have gotten used to eating ~1300/day, and now my next journey is maintaining my waist while slowly developing an extra 3 inches in my shoulders, which should take a couple of years.

I placed a quick before and after side-by-side from 1 year ago to my 1st day of AI 3.0, compared to now, and I am proud to say that I have achieved a level of physique that does not make me anywhere remotely near as self conscious as I used to be. The Adonis Lifestyle has changed my life.

I feel I’ve began to develop good habits that I will use as a takeaway and apply to the remainder of my lifestyle…Leanness is awesomeness!

 

Mike’s Transformation Interview:

See below to listen to Mike’s transformation podcast interview:

Pain & Gain: Ex-Rugby Player Tackles the AGR Systems

James Sanders - 4th Place - After Photos

Here’s your new interview with one of the winners from the 9th Adonis Golden Ratio Transformation Contest.

Today John talks to James Sanders who placed 4th  in our last 12-Week Transformation contest.

James comes to AGR from a very physically demanding sports background including Rugby and Mountain Climbing.  However, he was still looking for other ways to  challenge himself and got some awesome results after tackling our AGR Systems.

Read on to find out how “Pain & Gain” has shaped his amazing physique.

Check out James’s transformation pictures:

James Sanders AT9 4th Place Before Photos

James Sanders – AT9 – 4th Place – Before Photos

James Sanders - AT9 - 4th Place - Transformation Image

James Sanders – AT9 – 4th Place – Transformation Image

James Sanders - 4th Place - After Photos

James Sanders – 4th Place – After Photos

 

James’s Interview:

How old are you?  26 (25 when I took part in the contest.)

When did you first start working out? If it was before finding Adonis Golden Ratio Systems (AGR) can you briefly explain the types of programs/workouts you did before finding AGR?

I’ve been training in one form or another since I started playing rugby when I was 13. Initially this involved training once a week (2-3 hours) and playing a game once a week. When I was 15 I started playing at a higher level and trained twice a week at the training ground, 2 sessions a week in the gym (pretty unstructured with no real goal or way of tracking progress).

After breaking my leg at 17, I stopped playing rugby and worked out sporadically at the gym. At 18 I went to University and started going to the gym 3-4 times a week. This was more structured although I tended to do whole body workouts.

After 2 years of inconsistent training I started rock climbing. At about 21 I had the bug for climbing and started training/climbing heavily (5-6 times a week). After 4 years of beating up my body I had to stop as I was in a significant amount of pain and I’d come to have a very odd looking physique. It was at this point, being totally unhappy with the way I looked, that I decided I wanted to make a change.

Did you follow any sort of diet programs before finding Adonis Golden Ratio Systems? If so what were they and how did they work for you?

Other than having a healthy outlook towards my diet I had never really followed any specific protocol.

How did you find Adonis Golden Ratio Systems?

I had known about AGR for some time after Andrew Peters (another AI user and former contest winner) had been following the program and made an awesome transformation. This was when I first heard of AGR, however, the concept of ideal proportions are something of which I have come across during my education.

What made you decide to enter the contest?

Andy had mentioned that there was a contest just about to start and it might be a good idea to enter, as it would be great motivation and get things off to a running start. After considering it I thought ‘why not?’ I wanted to see just what was possible in 12 weeks and if could make an as impressive transformation as previous winners. I also knew that it would keep me accountable to myself. Having to put in the work in order to know I’d given it my best was certainly a big driving force for me!

What did you expect from yourself during this contest?

Initially, I tried not to put any expectation on what I wanted from myself. I find that placing expectations can be a route to self-sabotage. It can give you the opportunity to think of reasons why you can’t achieve that expectation, e.g. I’m a hard gainer, I don’t have what it takes to train that hard, I’ve never achieved what I truly felt capable of etc. The list of reasons why you can’t do something are usually easier to come by (for me at least) than reasons you can do something. All I knew was that I was going to give it my all and do whatever it required to have a look that was what I wanted.

How did you fit the workouts into your daily routine?

As I was used to training on a regular basis, usually for longer than the AI workouts take, it wasn’t difficult to train, although it certainly wasn’t the type of training I was used to. I had initially planned to integrate both AI and rock climbing but I decided this wasn’t a good idea. The AI workouts are intense and I thought it would have a negative effect on my training, both rock climbing and AI, so just stuck to AI. It’s probably only now that I can start to think about cross training. This also meant I was less likely to have any excuses for not going and achieving what I wanted. I then trained 4 days a week and did something else, which wasn’t AI, over the weekends. I stuck to 2 days on/1 off/2 days on/2 days off split. I found this worked well both physically and mentally.

What did you do from a diet standpoint?

I followed an intermittent fasting (IF) protocol of 16 hour fast and 8 hour eating window 5 days a week and relaxed this over the weekend, having no set fasting/eating times. Again this worked well as I tended to do more social things over the weekend. Towards the end of the contest I kept my calories at the same level as I had throughout the contest but cut carbs down and increased the fasting window to 18hrs a day.

What did you find most challenging along the way and did you have any setbacks?

There were a number of areas which I found challenging. Firstly when I first started the program I was skinny fat! Although lots of people said I was in great shape, I just wasn’t happy, I knew I didn’t look the way I wanted. I remember my first session in the gym, I looked in the mirror and man did I think I looked bad! I’d even being kidding myself saying that I had a good physique but it was in the harsh light of the gym mirror that I truly realized what I looked like.

I thought about giving up there and then; there was no way I was going to be able to make any serious gains in 12 weeks, let alone place in the contest. But I continued on and allowed myself the chance to succeed; if we don’t start from somewhere then we never start at all! Second, the whole lifting light issue. You have all these ‘shirt on’ big guys who are lifting super heavy dumbbells and I’m there with my tinny 12lbs, getting all kinds of looks – he won’t gain nothing lift those pathetic weights; “go heavy or go home” right?

Again I gave myself the permission to lift light and focused on the contraction; the mind muscle connection plays a big part in my training and I think it can make a huge difference to your results. I think the last thing I really found difficult was actually realizing that at the end of the contest I looked dramatically different during my photo-shoot. Although my body had responded to the training my mind was still in the same place it was 12 weeks prior, thinking I was skinny fat and that I looked terrible. It’s perhaps only now I’m starting to realize that I look OK and have a body that I can be happy with, for me!

How did people in your life react as your body started to change?

Most people had little idea that I was trying to transform the way I look. I kept it under wraps really. I’d rationalized this in two ways; (1) I didn’t want people to know what I was doing in case I didn’t make a transformation (2) It reduced the stress and general requirement to try and convince people that what I was doing is a good thing. It’s all to easy to be feeling like things aren’t going great and if someone then adds that what you’re doing isn’t working you can use this as an excuse to stop.

Also people can become very negative about what your doing as it makes them realize that they aren’t happy with their appearance and rather than congratulating you for your efforts, they want you to feel bad, by saying things like, “What your doing is crazy, not eating at all and doing all this exercise” or “you look ill, I think what you’re doing is not having a positive effect on you”, etc.

For these reasons I didn’t tell too many people and even those I did I underplayed what I was doing. The real reactions came after the photo shoot once people saw the transformation I had made.

When did you realize things were really starting to change?

I think I felt like I had made a change in the last 2 weeks as I started to cut down, do more walking and saw those last few pounds start to drop off. Even then though I really didn’t think I’d make the cut! The night before my shoot I was certain that I still didn’t look great and that things had gone wrong somewhere; that I hadn’t pushed hard enough! Even though a few people had said they couldn’t believe how lean and ripped I looked I was sure that it hadn’t been enough, it’s only now I understand what I’d done, so I’d say it’s now that I’ve realized I’ve changed and that I have a body to be happy with.

How did you feel when you looked at your before and after pictures side by side?

I couldn’t believe the difference, I looked so pathetic in my before photos. But that was exactly how I felt. I was really unhappy with the way I was. I could see the difference in my physique and it was great to see I’d achieved something. I always want more though and I was looking at my after shots and picking fault with my physique, what I needed to work on, what I could have done in the 12 weeks to make it more impressive. But after it had finally set in, I was very pleased with what I achieved. I set out to make a transformation and that’s what I did, I achieved a goal that I’d set for myself. Sometimes you have to congratulate yourself before moving onto the next thing, otherwise you forget that you’ve actually achieved something.

What advice would you give to other guys who are sitting on the fence not sure about entering a contest?

Get yourself entered, it provides great motivation. It makes you commit to the program fully, you have a clear deadline and you know how much time you have. It really does provide you with that driving force that you perhaps don’t get when you’re not in a contest. They are certainly intense and require complete commitment but you won’t regret it, it’s the reason I’m still lean and in great shape. It’s given that start and stepping stone to keep progressing and getting better with each day that passes. The contest allows you the opportunity to prove to yourself what you are capable of and if you have what it takes to be one of those guys with a great body and his life in order.

What’s next for you?

For now I’m finishing off the AI 3.1, I’ve got a few areas that I need to focus on with respect to having a fully proportioned physique so I keep chipping away with that. I stopped climbing while doing the contest but I’m slowly integrating climbing with AGR protocols as they fit really well together. It not only provides me with a great look, but it’s very functional. One problem I had from training purely from climbing were muscle imbalances. AGR has gone along way to even my body out and I feel a lot stronger now. Once I’m finished with a full 3.1 cycle then I’ll think about training using one of the other protocols.

I’d finally like to give a big thanks to all the guys out there for their support and advice along the way; it was instrumental in my transformation. For those guys who aren’t sure about the forums, it’s time for you to log-on. They provide you with all the tools to make your own transformation. A big thanks for all the congratulations and respect I received from the AI forum as well, I hope I’ve provided you guys with information and motivation to start your AI journey! Anyone that wants to know anything please don’t hesitate to contact me. Finally big props to the Adonis Lifestyle Staff for designing a great program which has allowed me to get to where I am today – which is a lot happier! Cheers Guys!!

You can catch up with James in our community. Here’s his profile: http://community.adonisindex.com/members/9140-Jay_S

Summary of James’s Best Tips:

  • Get yourself entered in a transformation contest, it provides great motivation. It makes you commit to the program fully, you have a clear deadline and you know how much time you have.
  • Most people had little idea that I was trying to transform the way I look. I kept it under wraps really. I’d rationalized this in two ways; (1) I didn’t want people to know what I was doing in case I didn’t make a transformation (2) It reduced the stress and general requirement to try and convince people that what I was doing is a good thing.
  • I followed an intermittent fasting (IF) protocol of 16 hour fast and 8 hour eating window 5 days a week and relaxed this over the weekend, having no set fasting/eating times. Again this worked well as I tended to do more social things over the weekend.
  •  I gave myself the permission to lift light and focused on the contraction; the mind muscle connection plays a big part in my training and I think it can make a huge difference to your results.

You can get the Adonis Golden Ratio Systems James used to get in shape HERE

Mover Over Rover and Let Matt Grover Take Over!

Matthew Grover - AT9 7th Place - After Photos

Here’s your new interview with one of the winners from the 9th Adonis Golden Ratio Transformation Contest.

Today John talks to Matthew Grover who placed 7th  in our last 12-Week Transformation contest.

Matt is a prime example of someone who has eliminated excuses and used the Adonis Golden Ratio (AGR) Systems as a tool to ensure there is a top-priority when it comes to his nutrition and fitness goals.

Read on to find out how a former hard gainer, learned the difference between proportions and just sheer size.

Check out Matt’s transformation pictures:

Matthew Grover -  AT9 7th Place - Before Photos

Matthew Grover – AT9 7th Place – Before Photos

Matthew Grover -  AT9 7th Place - Transformation Image

Matthew Grover – AT9 7th Place – Transformation Image

 

Matthew Grover - AT9 7th Place - After Photos

Matthew Grover – AT9 7th Place – After Photos

 

Matt’s Interview:

How old are you?  I am 25 years old.

When did you first start working out? If it was before finding Adonis Golden Ratio (AGR) Systems can you briefly explain the types of programs/workouts you did before finding AGR?

I served in the US Army for 6 ½ years so physical training has always been a big part of my lifestyle. It wasn’t until I became a recruiter for the Army the last couple years of my enlistment that I began to pack on the pounds in a bad way.  This happend to me indirectly because physical fitness wasn’t very high on the priority list for that particular job. Once I started to get back into working out I didn’t really have a set plan, I just threw together work outs and ultimately had no real direction.

Did you follow any sort of diet programs before finding Adonis Golden Ratio? If so what were they and how did they work for you?

Not any in particular, I sort of fell into the bulking trend because I have always been a hard gainer. Knowing what I know now though would have made a world of difference in what and when I ate.

How did you find the Adonis Golden Ratio?

I read Johns article in Men’s Health back in 2008 and was interested in the concept of proportions over sheer size but at the time had a lot on my plate. I rediscovered it again in 2011 by browsing around the web and stumbling across an article that caught my attention.

What made you decide to enter the contest?

To challenge myself. I always found it very difficult to follow a fitness plan, and with this I wanted to prove to myself that I could put a little more dedication into it, because in the end I would be showing off what I had trained for.

What did you expect from yourself during this contest?

To keep a routine going and not make any excuses as to why I could not go to the gym. If I absolutely couldn’t make it one day, I had to make it up another. No exceptions! That and following a stricter diet, combined with routine fasting made it a challenging but still doable.

How did you fit the workouts into your daily routine?

With only an hour to spare, the workouts are quite doable. Even the longer workouts don’t go over an hour and a half. The gym I attend is open till midnight so I would always go around 10 at night so that there aren’t that many people and I can have access to the equipment I would need.

What did you do from a diet standpoint?

I did my best to cut out sodas, candy, and fast foods. I also implemented intermittent fasting into my daily routine, only eating between the hours of 6 and 12 at night.

What did you find most challenging along the way and did you have any setbacks?

At first the most challenging was cutting out all the junk food I was hooked on eating. It took a few weeks to be able to get my cravings down to a manageable level. I was also following the reverse taper diet and I noticed more and more that it was rather difficult to meet my daily caloric intake. The answer was simple, eat more. However, with trying to avoid most junk foods it became relatively difficult.

How did people in your life react as your body started to change?

They were quite surprised with how it began to look. My parents especially, I remember them asking me if I was taking steroids because of how much size I was putting on.

 When did you realize things were really starting to change?

About a month and a half into the contest I began to notice my  back muscles were more defined and what body fat I had left was slowly disappearing from the rest of my body. My thighs in particular are where I noticed a rapid change.  They were always undefined and a little on the squishy side.

How did you feel when you looked at your before and after pictures side by side?

Mission Accomplished! I felt as though maybe I could have done a little better in the size department, but the change is there and I know now what it takes to buckle down and stick with a good nutrition and training routine.

What advice would you give to other guys who are sitting on the fence not sure about entering a contest?

It is an excellent learning experience on just how rapidly your body can change if you commit to it. I think everyone who has a vetted interest in their personal physical appearance should enter at least one AGR Transformation Contest.

What’s next for you?

I’m going to keep at it! Since the end of the contest I have made it a point to start lifting heavier than I am used and it has made a huge difference in my overall size. I plan on entering the latter contest this year, once the changes that are happening in my life calm down. Hopefully I’ll see even more gains.

Summary of Matt’s Best Tips:

  •  If your hooked on junk foods, spend some time here cutting down the amount your eating and get your cravings down to a manageable level.
  • Use the Reverse Taper Diet to achieve your daily calorie goals and adjust as needed.
  • Implement fasting into your daily routine. Pick a set time during the day when you will allow yourself to eat your meals.
  • If possible attend the gym during non-peak hours to ensure access to the equipment you’ll need.
  •  Challenge yourself! Anyone who has a vetted interest in their personal physical appearance should enter at least one AGR Transformation Contest.

AT10 Starts Today

AI_FB-cov2_2

The 10th Adonis Index contest starts today. You can enter your before pictures and stats starting today up until midnight this Friday, January 25th .

Previous Adonis Winners!

The previous contest winners just keep setting the bar higher and higher and our last contest was no exception.

If you’re ready, then it’s time to enter and make it happen for real.

Go to this link to a watch a quick video on how to enter and get started this week.

>>Watch How to Enter Contest<<

Are you gonna be the next guy to be featured as an Adonis Index cover model?

It’s time to go for the Gold!  The Golden Ratio, that is.

John

5-Step Formula to Ensure You Get Ripped

Here is picture of Gav (one of the guys in our Adonis Community). He is a big inspiration and a role model to his son.

Often the secret of an amazing body transformation is not in thehow-to.  It’s in the why-to.

Although the ‘how-to’ is vitally important. A  powerful ‘why-to’  will carry you past all the obstacles that life throws in your way on a daily basis.

So, if you’re serious about getting the body of your dreams then you need to dig deep and find a reason for doing it that’s bigger than your ego. That will be your insurance policy for reaching your goals.

Staying strong for these guys is my deeper motivation for getting and keeping my Adonis Index.

By now, if you’ve been reading any of the articles on this site, you’ve probably gotten the message about how great the Adonis lifestyle can make you look. That is, if you get the system and actually use it.

You’ve seen the dozens of men from the ages of 18 to 60 who have had amazing transformations with jaw dropping results. And if that wasn’t enough, you’ve heard their inspiring podcast stories of how they often overcame huge obstacles to finally arrive at the body of their dreams.

Just seeing the transformations of these ordinary men into Greek  gods was enough to make many of us immediately order the program and then head to the gym. That, and the no BS approach of John Barban are what made me take action.

But I’m here to say: “Just wanting to look incredible is not a big enough reason to take you all the way to your goal”.

The desire to have a killer body is a strong emotional motivator. Who doesn’t want to have a body that is the envy of all their friends plus a powerful magnate to the opposite sex? That’s a no-brainer.

But most likely you will encounter traps and obstacles along your journey to a better body. And if you don’t have a bigger motivation than just looking good with your shirt off,  you’re gonna  fall off the wagon faster than a cowboy in a greased saddle.

So today we’re going to talk about how you can discover your deepest motivational force, while developing  a strategy to get around any obstacle that gets in your way.

The ‘Do It For Them’ Exercise

OK, get out paper and a pen, or open a new word document. No whining.

Just do it.

Next, make a list of all the people who would directly benefit from you getting stronger and healthier and happier.

Think about it for a while. This could be one of the most important things you do. So, turn off the music or anything else that’s making noise, and take some long deep breaths to quiet your mind chatter.

Step 1. The List

Think about the people that are closest to you. Write all their names down on your list. Put their names in a column on the left side of the page.

Take your time. The more complete your list is, the more reasons you’ll have to reach your goals.

Include people who may not even be in your life yet: your future spouse, future children or grand-children, even in-laws if you’re feeling generous.

Step 2. The Benefits

Then, to the right of each name, list all the ways that person will benefit from you being the happiest, healthiest, strongest, long living-est version of yourself.

This is where you need to dig the deepest. Imagine the difference you would make to the quality of their lives. Think about all the big and small things you could do for them, and all the ways you would inspire them to be the best they can be.

Here is picture of Gav (one of the guys in our Adonis Community). He is a big inspiration and a role model to his son.

Step 3. Show Me the Money

So, what is all this worth?

Assuming that regular exercise  adds several years to your life,  how much is an additional 7-10 years of life worth to you and your loved ones.¨?

I’m serious. Put a dollar value to all those benefits you are giving your family and friends. Benefits like more hugs, more smiles, more support, inspiration and guidance. A strong shoulder to lean on, and a strong hand to lift them up.

If it’s worth doing it has value. And if it has value you can measure it in dollars, pesos, euros, or rupees.

So, make a column on the right hand side of the page with the monetary value of the benefits your transformation would give to each person. And then add them up with a total at the bottom.

That total is your estimate of how much your transformation is worth to those that are closest and dearest to your heart.

Step 4. The Excuse Buster

Now you have a powerful document that can propel you past any obstacle that gets in your way or any excuse your mind might dream up.

But in order to work, you must review this list periodically so you’ll remember your true priorities. I recommend reading your list at least once every couple weeks or more often depending on what kind of challenges are going on in your life.

This will re-focus your mind on the bigger picture of why you are getting into great shape and the value you are creating to others when you do that.

It will also inspire you to get creative when obstacles pop up.

Step 5. Use the Adonis Forum

OK, you’ve made your list. You’ve uncovered your deepest, most potent reasons for attaining and maintaining your ideal body.

What more can you do to insure your success?

Two words: social support.

Hang out with hundreds of others who have the same goals, the same challenges and the same victories as you. Transformations have literally been made and saved because of advice and support given on the Adonis forum.

I have benefited greatly from it personally, and I haven’t found a friendlier, more respectful fitness community on the internet.

There is power in shared purpose, knowledge and experience.

Use it.

In Summary:

  • In order to get the body of your dreams, you’re going to need a bigger reason than just looking good naked, even though this is a pretty good one, it’s still not enough for most people to stick to the plan and actually achieve their goals
  • Finding your ‘why-to’ is the secret that will propel you past all obstacles and excuses
  • The ‘Do It For Them Exercise’. Make a complete list of all the people that would benefit from your transformation
  • Next to their names, list all the ways that person will benefit from a happier, healthier, stronger you
  • Show Me the Money: put a monetary value to each of those benefits and total it up
  • Review this document every two weeks or more often to keep your priorities straight
  • Make use of the social support in the Adonis forum to insure your continued success
  • And remember that failing to plan is planning to fail

Joe Weaver

How to Take Adonis Transformation After Pictures

Picture Time

Picture TimeIt’s the home stretch for the 3rd Adonis Transformation contest, and it’s time to learn how to take the final picture.

The pictures you see of fitness models in magazines and on many websites are usually professionally done with experienced photographers who know how to get the look they want from the models body.

This is just a short list of things that are typically done to get a model ready for a photoshoot. You can use some or all of these techniques to get ready for the Adonis Transformation ‘after’ picture.

Tanning – muscle definition always shows up better with a tan

Shaving – Getting get rid of the body hair allows the muscle definition to show through

Oil – some models put a very light coat of oil on to bring out the definition, some even use a quick shot of pam cooking spray!

Lighting – the right lighting can make or break a photo shoot, get it right and you’re on the cover of the magazine, get it wrong and you’re not getting paid

Water depletion – most models will cut out water for the 24 hours leading up to the photo shoot (and many will toss in a mild diuretic with this)…this gives your muscles the hard dry look.

Hyperhydrate before Dehydrating – Another technique for cutting water is to drinks lots of water between 72-24 hours before the shoot, then cut water completely for the last 24 hours, some models say this helps with depleting water even better than simply cutting it out at the end.

Muscle Pump – This is a 50/50 proposition. Some people look bigger and fuller after pumping up, but it might cause you  to look smooth and wash out some of your definition. this is something that needs to be tested at the time of the photoshoot.

Carb Loading – Some models try carb loading a couple days before the shoot by doing an exhausting whole body workout and then eating a big carbohydrate meal post workout. The theory is that your muscles will absorb more glycogen than normal and give them a bigger fuller look. The drawback is that if you do this wrong you can end up ruining the look of your definition on the day of the shoot.

These are all techniques that have been used in the past with some success. Techniques that I consider mandatory are:

Shave

Tan

Lighting

Water Deplete

The other items you can experiment with and see how they make you look.

I suggest taking 3 rounds of pictures on the last 3 days of the contest. Each day you try a different technique to see how they change your look. Take morning picture after you wake up cold, then take pictures after you’ve worked out. Take a picture after 24 hours of depleting water and take more pictures after eating a big meal. It might not be obvious when you look your best, so taking these three rounds of pictures will give you some choice so you can see what your best look is.

Remember we need a front, side and back shot relaxed with your arms at your side, after that it doesn’t hurt to throw in some poses too (front double bicep, back double bicep, side tricep etc…just be creative). Make sure the current days newspaper is in plain view in one pic of that round of pictures (make this a separate picture from the real posed shots).

This is what you’ve been working for and everyone you’re competing against will be doing the same thing. I want you all to take the best possible pictures you can so you can really show off what you got!

Next week we’ll cover the specifics of sending the pictures and other final measurements and essay.

John

Download Transcription: AI Contest 3 – Taking Pictures

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