The “Cut” Mentality: Interview with AT-12 Winner Joseph Riggs

Here’s your new interview with one of the winners from the 12th Adonis Golden Ratio Transformation Contest.

Today John talks to Joseph Riggs who placed 10th in our last contest.

Joseph tell us in his interview how he pulled no punches when it came to “cutting fat.”  Making some serious lifestyle changes he was determined to improve himself.   Joseph stumbled upon AGR when he found our “Podcast Content.”

At first, he was a little skeptical but the information shared during the podcast kept him “open-minded”  and curious enough to learn more.

As his journey continued, one of the biggest challenges he faced was abandoning the “Cut Mentality” and applying the rules of (RTD) by increasing his calorie content  for “Muscle-Building.”

Scroll down to read more of  Joseph’s transformation journey in his own words.

But first, check out Joseph’s  AT12 Pictures:

Joseph Riggs- AT12 10th Place - Front Before/After Photos

Joseph Riggs- AT12 10th Place – Front Before/After Photos

Joseph Riggs- AT12 10th Place - Side Before/After Photos

Joseph Riggs- AT12 10th Place – Side Before/After Photos

 

Joseph Riggs- AT12 10th Place - Back Before/After Photos

Joseph Riggs- AT12 10th Place – Back Before/After Photos

Joseph’s Transformation Essay:

I never really lifted weights nor ever had a desire to, just to be honest. I was happy where I was in life. I struggled with blood pressure problems, and other medical issues as well.

But never really equated the problems that I was having with my weight. I am 6’3″ and I weighed 235lbs! Looking back at old pictures of myself, I see a difference from then to now but I can remember that I never thought of myself as being, “overweight”.1

Thankfully, my wife came up with the idea of wanting  to eat “better.” I thought to myself…”So tell me, what exactly is better?” Better in my mind was doing a complete 180 from where I was at in my life. I am one of those people that when I set my mind to something I am going to give it my all.

Not only did I start trying to put my diet in check but I also started running! At first I hated it. I couldn’t get very far but I had my mind made up and I kept it up. The first 35lbs came off relatively easy and quickly!

I was able to lose the weight in about 2 and a half to 3 months! When I got to the 200 pound mark, I stalled out. It didn’t matter how much running I was doing the weight just wasn’t coming off the way it had been. I decided to start working out the last part of 2012.

I did my own thing and the only thing I got out of it was an injury. In February 2013 I bought the Adonis Golden Ratio (AGR) Program. I dove right in and never looked back.

I shadowed AT11 and I thought, what did I have to lose? So I entered AT12 and the results speak for themselves!! AGR is a lifestyle that I have embraced and will always hold on too!

Editor’s Note:

Hey Joseph,

As I listened to your podcast and read your essay, I’m reminded of a quote, “The journey of a thousand miles begins with one step.”   Thanks to your wife, who I believe positively challenged you to want to eat better. Which ultimately led you to take it to the next level and improve your overall physique. Very cool your wife is also on board with Venus as well!  It was also very refreshing to hear your feedback on how much the testimonials and experience of other former contestants became your motivation & support system. We look forward to seeing your next round of photos along your Adonis Lifestyle journey!

your brother in Iron,

Allen Elliott | Adonis Golden Ratio Ambassador

Joseph’s Transformation Interview:

To listen to Joseph’s transformation podcast interview click below:

Clear the Mechanism: Interview with AT-12 Winner Audie Harrison

Here’s your new interview with one of the winners from the 12th Adonis Golden Ratio Transformation Contest.

Today John talks to Audie Harrison who placed 6th in our last contest.

Audie begins the discussion talking about his obsession with coffee.  It had become his crutch, helping him get through extended sessions in front of his PC.  He knew it was time to make a change and rather than gradually making a change he decided to “Clear The Mechanism” and went cold-turkey.

This mental battle would prove to be a continuing theme during the period of his transformation contest.

Prior to beginning the AGR System, Audie’s weight had the “Yo-Yo” effect. He was literally at the mercy of his lifestyle or environment.  Desperately looking for something to focus on, he felt AT12 would be the great opportunity to take control of his physique.

Scroll down to read more of  Audie’s transformation journey in his own words.

But first, check out Audie’s  AT12 Pictures

 

Audie Harrison - AT12 6th Place - Front Before/After Photos

Audie Harrison – AT12 6th Place – Front Before/After Photos

 

Audie Harrison - AT12 Transformation Image

Audie Harrison – AT12 Transformation Image

 

Audie Harrison - AT12 6th Place - Back Before/After Photos

Audie Harrison – AT12 6th Place – Back Before/After Photos

 

- AT12 6th Place - Side Before/After Photos

Audie Harrison- AT12 6th Place – Side Before/After Photos

Audie’s Transformation Essay:

I decided to do AT12 quite a while before the contest even started. I’d gained more fat than I would have liked and decided the competition would be a good way to focus my energy and keep me on track. Had I really thought hard about it I never would have entered at this time what with a family holiday to contend with as well as a week I would be away with work. It had me freaking out at the time but I’m glad I did it  anyway.

I knew I was in for a tough time and I had actually planned on being very close to my golden waist by the time the competition started, which I knew would leave the majority of my transformation to come in the form of muscle growth, which is obviously very slow. I’d set the bar high for myself but that was fine with me.

Workout wise there was nothing too fancy. I’d spoken to various forum members about what worked for them and decided to do Adonis 3.1 and add in a Adonis Golden Ratio (AGR) Booster every single day on top of it, or as much as my body would allow anyways. My body tolerated the flow of Adonis 3.1 and I was able to stay mentally engaged during the workouts. Calories were a huge pain for me. I was on a deficit the whole time and I’d experimented with two different eating patterns, one of which made me feel horrible for two weeks.

All in all,  I really enjoyed the competition even though I felt I made more mistakes than I needed to.  Something struck me as soon as I’d had my pictures done. There was this feeling of catharsis where everything just seemed to evaporate and I felt an immense sense of relief. It was at that point that I realized just how hard this competition can be on someone without them even knowing it.  My biggest support system was the online community. There are some terrific guys on there. They’ll stand by you and encourage you when you need it, and give you a mental shake when you need that too. I honestly don’t know if I could have made it through the whole contest without the support and encouragement I received from those guys.

One thing I’m very glad to take way from this contest is the liberation from doubts and worries that I had pre contest. I’m genuinely looking forward to the years ahead. Many thanks to everyone behind the Adonis Golden Ratio System, and a special shout-out to all you guys on the forums! Thanks to you that I have a very clear vision of the road ahead. I know now exactly what physique I want and exactly how I’m going to get it!

 

Editor’s Note:

Hey Audie,

Through sheer mental toughness and perseverance you held fast to your goals.  ” Congrats on your transformation and placement in this contest!  Happy to know that you finally came to utilize all the tools that the AGR system has to offer.  Most importantly, the online Adonis community!  Your story is a great inspiration to others. Keep pushing toward your goals, remember, “Winners Find A Way to Win!”

your brother in Iron,

Allen Elliott | Adonis Golden Ratio Ambassador

Audie’s Transformation Interview:

To listen to Audie’s transformation podcast interview click below:

Breaking The Mould: Interview with AT-12 Winner Elliot Mould

Here’s your new interview with one of the winners from the 12th Adonis Golden Ratio Transformation Contest.

Today John talks to Elliot Mould who placed 7th in our last contest.  Being a former Hockey Player, Elliot describes himself  as being a fit athlete, but never being lean.  It was lifelong goal of his but he never had the proper instruction on how to achieve that end state.  While young, he was able to carry his weight proportionately,  however, lessons learned from later on in life would later guide him in the direction of training for looks, instead of  the traditional “bigger, faster, stronger” athletic approach.

 

Breaking The Mould: Elliot’s Adonis Lifestyle Journey to Contest AT12

Elliot shares with us  his “Adonis Origins” images prior to the start of contest AT12.

Before discovering AGR, he was about 260 lbs.  Stepping back to his athletic roots he was able to dwindle his way down to 230 lbs.  However, he was frustrated with the proverbial “workout-hopping” routine.

He had tried several other workout plans before deciding to follow through with AGR and shadow contest AT11.  He lost over 25  pounds in contest AT11, finishing at 205.  His only regret, was not entering…  Determined to build upon his initial 12 week success he continued the challenge and entered AT12. Checkout his progress pics below:

Breaking The Mould- Elliot's Transformation Journey from Past to Present

Breaking The Mould- Elliot’s Transformation Journey from Past to Present

 

Scroll down to read more of  Elliot’s transformation journey in his own words.

But first, check out Elliot’s  AT12 Pictures

 

Elliot Mould - AT12 7th Place - Front Before/After Photos

Elliot Mould – AT12 7th Place – Front Before/After Photos

 

Elliot Mould- Transformation Image

Elliot Mould- AT12 Transformation Image

 

Elliot Mould- AT12 Transformation Image

Elliot Mould- AT12 Transformation Image

 

 

 

Elliot Mould - AT12 7th Place - Back  Before/After Photos

Elliot Mould – AT12 7th Place – Back Before/After Photos

 

Elliot Mould - AT12 2nd Place - Side Before/After Photos

Elliot Mould – AT12 7th Place – Side Before/After Photos

 

 

Elliot’s Transformation Essay:

I originally joined AGR back in Feb 2013 but I only looked around the site.  It wasn’t until just before AT11 started that I actually downloaded the program and started doing the workouts.  I was put in Category 2 and it ended up working out great.  The results I got from Category 2 made me definitely want to join AT12 as I had lost 30lbs+ in that 12 weeks and I hadn’t even started using the nutrition calculator, I simply read ESE and cut back on what I was eating.  Of course, now I was in Category 3 and the focus was body re-composition, which meant the focus wasn’t primarily fat loss and I know that building muscle takes much longer so I worked out 6 days a week.

At this point, I had used the nutrition calculator and knew what amount I should be eating, but only tried counting calories for a week and then stopped.  Due to my current situation, I often eat meals that are prepared and made by others, and often casserole like dishes, so I have no idea how many calories I am consuming which most likely kept me from getting leaner in the mid-section.  I would simply try to be reasonable.

I found that nearing the end of the contest I was getting more tired, during workouts and throughout the day which not only came from pushing hard in the gym, but perhaps also the lower than recommended calorie intake, and perhaps lack of sleep at night.  One thing for sure is that this contest kept me going at a hard pace.  My results from Category 2 when I shadowed AT11 and then being a part of this contest fuelled my motivation.  I am happy with my results but can’t help to think what would have been if I followed the RTD recommendations for the calorie intake.

I think the reason why the contest wasn’t so bad for me in terms of sticking with it is because I really didn’t change too much in my life for it from what I was doing before the contest, and therefore will be able to maintain this and continue to work towards reaching my Adonis Golden Ratio.

This is the first program that I ever really stuck with and committed to, probably because the results came so quick, and I am definitely happy that I did and will continue to stick with it.  Being a part of the contest made me accountable, which kept me motivated to push hard and give a high level of effort no matter what and for that, I would recommend entering a contest to anyone.

No matter what your starting point is, just give it your very best early on and you will experience leaps and bounds in progress towards your AGR.

Some important things that the AGR philosophy has taught me that have forever changed the way I look at things would definitely have to include nutrition and the idea of fat availability.  The more fat you have, the less you need to eat is something that is critical as well as the reverse taper diet and the fact that it all comes down to calories in and calories out.

This was first and foremost for me.  Just as important though is the change of thinking for me in the gym and the idea of not lifting with my ego.  Use manageable weights and perfect form, go to form failure, and lift with intention by focusing on contracting the actual muscle you are training in that exercise.  For me, it’s all about time under tension as opposed to just moving weights through space.

It was less about the number on the dumbbell, and more about how hard I actually worked the muscle.  I was completely open-minded when I started this program and just followed the workouts to a T and it worked.  This program is definitely not run of the mill, but you need to be willing to try something new without questioning every little thing because it’s not the same as what you have been doing or what you have been told.  Let’s be honest though, if what you were already doing was working, then you probably wouldn’t be looking to a new program, so it’s important to put all that aside and do what the program asks of you.

Editor’s Note:

Hey Elliot,

Just wanted to start off by saying you have a cool first name.  LOL   Coming from a military background, it’s often what I go-by as well.

I really enjoyed  listening to your podcast and reading your essay on your transformation.  You have come a long way and it was interesting to hear how much of mental transformation this was as much as being a physical one.  You definitely earned it bro and like John said, that guy in the ‘after” pictures really is you!  Just knowing that your capable of  transforming into “model material: given the conditions should be a testament in itself.  After all, you had to put yourself in that arena to “look the part.”

Dropping the “big guy” mentality and now training to achieve the “aestethetic/ripped” look can be quite a transition.  I feel like your still learning about the new “you” and exploring the possibilities of where you can go with the AGR system.  That is awesome and I would encourage you to create a new mold for who you want to be and to keep pushing ahead for great things in your fitness goals!

 

your brother in Iron,

Allen Elliott | Adonis Golden Ratio Ambassador

 

Elliot’s Transformation Interview:

To listen to Elliot’s transformation podcast interview click below:

The Power of Association: Interview with AT-12 Winner Keith Coomes

Here’s your new interview with one of the winners from the 12th Adonis Golden Ratio Transformation Contest.

Keith is no stranger to the AGR Systems.  However, for a brief period of time he was on the outside looking in.  Keith was introduced to us by first gaining success with Brad Pilon’s “Eat Stop Eat” Program and then picking up one of our Legacy Systems called Muscle Building Foundation.

However, Keith later goes on to tell us that although he wasn’t close-minded about AGR Systems, but he was skeptical.  It wasn’t until he plugged into the AGR community that the “Power of Association” came into effect for him.

After meeting some successful members in the AGR community, Keith was inspired to upload his pictures and join AT12.

Scroll down to read more of  Keith’s transformation journey in his own words.

But first, check out Keith’s  AT12 Pictures:

Keith Coomes - AT12 2nd Place - Front Before/After Photos

Keith Coomes – AT12 2nd Place – Front Before/After Photos

 

Keith Coomes - AT12 Transformation Image

Keith Coomes – AT12 Transformation Image

Keith is one of our many veteran "Every Day Adonis" men who maintain the Adonis lifestyle. Much of his success comes from eating healthy. He pays attention to the reactions in his body and how specific foods make him feel.  Stay tuned for his transformation interview coming soon!

Keith is one of our many veteran “Every Day Adonis” men who maintain the Adonis lifestyle. Much of his success comes from eating healthy. He pays attention to the reactions in his body and how specific foods make him feel.

Keith Coomes - AT 12 Transformation Image

Keith Coomes – AT 12 Transformation Image

 

 

Keith Coomes - AT12 4th Place - Back Before/After Photos

Keith Coomes – AT12 4th Place – Back Before/After Photos

 

Keith Coomes - AT12 2nd Place - Side Before/After Photos

Keith Coomes – AT12 2nd Place – Side Before/After Photos

 

Keith’s Transformation Essay:

My name is Keith and I am 34 years old and my Adonis Golden Ratio (AGR) journey began around this time last year. I was doing a program to gain mass and that’s what happened, just not in the way I had hoped. I was weighing near 195 pounds and buying my clothing at plus size stores. It was the biggest I had ever been, and even though I was excited about the size, I was highly disappointed with the look. I was not “fat”, but I was nowhere near as ripped as the men of the Adonis Transformation Contest. I realized that was the look I was striving for my whole life. I bought Legacy Systems: Muscle Building Foundation, Adonis Index 3.1, Eat Stop Eat, and Anything Goes Diet and I was on my way to my Golden Ratio. Soon, I joined the AGR community, posting pics, and began learning and reaching out to the other guys. This was key!

One of the guys from a previous contest inspired by to join AT12, so I did. It was one of the best decisions I have ever made. The contest now gave me goals to work towards and a new reason to focus on my diet and training. When I first started, I took a real assessment of where I was at and what areas I needed to focus on. With advice from previous contestants, I was able to choose the program that I thought would work best for me. Next, I started implementing the calorie intake by the AGR calculator and intermittent fasting protocol.

After the first month, I started seeing changes and I was excited. Even though things were going well, I struggled with the AI philosophy sometimes. I come from a power lifting background and I had to fight my old habits of wanting to lift for strength. A buddy of mine kept reminding me that I was going for a look. This helped, but it made me question if I was doing enough. This started me doing 2 a day workouts.

I might have over done it some days, but I was compelled and really wanted the look. By the end of the contest, I was amazed by the transformation. The Adonis Golden Ratio program gave me the body I had been chasing my whole entire life. I have learned so much about nutrition, in regards to how much I should be eating to lose fat, and gain muscle. I now look and approach my training in a whole new way. I have to admit that I was at first a  skeptic, but after my transformation all doubts have been laid to rest. Thanks to John Barban, Brad Pilon, Brad Howard and the AGR team  for bringing me a program that delivers amazing results!

 

Editor’s Note:

Keith,

I enjoyed your testimonial because I felt we had a lot in common in regards to how we got our start in weight lifting.  In the very beginning, I too took my knowledge from football players, because they were the biggest guys I knew at the time.  When it came to nutrition,  I was eager to learn how to build lean muscle.  However, when I asked my football coach about supplements and nutrition, he simply replied, “Eat a Steak!” LOL

I’m glad to know you overcame other challenges, like bulking up and having to find the right pair of jeans to fit your over-sized quads.  Between me and you, I don’t intend to ever have skinny jeans in my wardrobe. LOL

In conclusion, congrats again on your amazing transformation and we are thankful to hear that the positive association of  members within the AGR community inspired you to pursue and achieve your fitness goals!

your brother in Iron,

Allen Elliott | Adonis Golden Ratio Ambassador

 

Keith’s Transformation Interview:

To listen to Keith’s transformation podcast interview click below:

Questioning Metabolism

Questioning Metabolism

Chad Frakes 1st Place - Front Before/After Photos

Chad Frakes is one of our contest winners who knows how to walk the line; pushing hard with nutrition and workouts yet allowing his body to recover so he can keep a healthy metabolism.

 

What is metabolism?

  It’s a vague term.  It is the sum total of the various chemical functions in our body, not the calorie cost of those functions because that’s your metabolic rate, but your metabolism is actually how are all those functions working and are they working properly?   Most people are actually interested in their metabolic rate.

 There are many different ways to measure this and the outcome will be different for each method, but at the end of the day it doesn’t really give you what you need to make a change to your body.

 Generally people think that a higher metabolism is better or that a higher metabolism feels more energetic.  In fact people can’t really even feel metabolism.  

What you really want is a healthy metabolism.  Mainly all you need to do is avoid exhaustion and systematic fatigue.

People push themselves too hard with both a calorie deficit and exercise, get fatigued, and then blame their metabolism.  What they really need to do is stop pushing so hard without giving their body a chance to recover.

 Don’t try to make too much happen too soon.   Exhaustion is in your control, metabolic rate is not.

 To hear more about what John and Brad have to say about metabolism and metabolic rate click on the link below.

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Questioning Body Fat Percentage

Here’s the next episode of the UNCENSORED Podcasts Season 3.

 

Questioning Body Fat Percentage

 

Caroline and Tori are fitness competitors who both got in amazing shape and hit their Venus ratio’s. Both had 23-24% body fat in their legs yet 5-7% in their upper body. The main thing here is everyone, depending on their genetics and heredity, will compartmentalize fat differently on their body. You can’t compare yourself to others.

Caroline and Tori are fitness competitors who both got in amazing shape and hit their Venus ratio’s. Both had 23-24% body fat in their legs yet 5-7% in their upper body. The main thing here is everyone, depending on their genetics and heredity, will compartmentalize fat differently on their body. You can’t compare yourself to others.

 

What is so important about body fat percentage?

Hydrostatic body fat percentage is the gold standard.  It is the method which every other method is calibrated on.  There are no assumptions; they use just the properties of your body in the water.

What is so important about of your body fat percentage?  It’s a number.

It reminds Brad of eating for calories when you need to lose weight when really you just need to eat the right amount of food to lose weight.  People like to go to an online calculator and find out they are supposed to eat 2712 calories a day as an example, then they don’t lose weight and they think their metabolism is broken.  The calculator just gave them the wrong estimate for their body.  People forget that the body is the end game, not the calculator, chart, book, theory, or what someone else did to lose weight.

The total over all body fat percentage does not tell you a whole lot unless you reach a dramatically low percentage that it is irrelevant.   It’s just like how your overall body weight on the scale doesn’t tell you a whole lot either.

DEXA/DXA is the most accurate and is the key for a health standpoint because it tells you regional fat percentages.

DEXA/DXA is the most accurate and is the key for a health standpoint because it tells you regional fat percentages.

 

Everyone stores fat differently

 

Brad and John have a lot of data to look at and today they focused on two female fitness competitors who were both approximately 15% body fat which is very low for females.   This is dramatically low for a woman.   One of them had 6.9% Bodyfat in her trunk (her upper body from the waist up).  The other one had below 5% in her trunk (she had a full set of shredded abs and her back was totally visible).

Tori and Caroline are fitness competitors that places first and third in their respective categories so they were both in amazing shape.  Neither of them looked awkward, they both looked totally feminine.

Both had 23 and 24 percent body fat in their legs.  See the difference between the upper and lower body?  The main thing here is everyone depending on their genetics and heredity will compartmentalize fat differently on their body.

So another female could have 20% in her legs, but maybe 11% in her upper body, and roughly the same overall body fat percentage as Tory and Caroline and look totally different.  If she tries to compare herself to these fitness competitors (or anyone else for that matter) at the same overall body fat it totally falls apart.

Everyone stores body fat in different patterns.  These storage patterns are genetic and you cannot manipulate them.  There are some schools of thought that you can manipulate them with diet but there is no data or measurements that prove this theory.  The theories are purely anecdotal and guess work.  

 

Don’t let body fat measurements hijack your goals

 

Setting a goal as a percentage body fat can mess you up.  It is a form of goal hijacking.

If you get down to your golden ratio and then would need to go a lot leaner to get the ab definition it could change your overall aesthetic to not be as visually appealing.  Also total body fat percentage is totally dependent on how much muscle mass is there.  Body fat is relative to your lean body mass.  So if you increase your lean body mass without losing any fat your overall body fat % drops.

Body weight and body fat percentage is only useful if you have a “shape” to go with it or a measurable goal like  Adonis or Venus  Ideal or Ratio.

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