The Grass Truly Is Greener on the Adonis Side: Interview w/ AT-13 Winner John Macris

Here’s your latest interview with 8th place winner John Macris from the 13th Adonis Golden Ratio Transformation Contest.


John Macris AT13- 8th Place - Front Before/After Photos

John Macris AT13- 8th Place – Front Before/After Photos


John’s Transformation Interview:

1- What workout or nutrition routine did you do before Adonis Golden Ratio (AGR) System? What kind of results did you get?

There’s quite a saga to this, so readers are welcome to scroll forward!

You know when you’re looking through your old CD or album collection (well for those people old enough to have owned music in an actual physical medium)… you find some artist or band that you once followed a long time ago and now when you revisit their music you’re like dumbfounded and saying “jeez what was I thinking?! That’s just embarrassing”. Well, my back-story of attempts at shaping a decent physique kind of evokes the same reaction from me now.

I’d say even though I now feel kind of like I was an Adonis Golden Ratio (AGR) Systems user waiting to happen, the journey here was pretty random and meandering.

Growing up, fitness-wise I was either completely average or maybe a little behind the average. I certainly never rated as lean in that I carried a little paunch around the waist and softness in the chest, and I didn’t have any sporting talents to speak of. That same physique basically persisted into my early 20s along with the usual filling-out associated with reaching adulthood.

I did have a fairly physical job during almost a decade from age 19 to 28 and I’d estimate I probably acquired a bit of muscle mass through the core and legs associated with that job’s lifting duties. But I did minimal actual purposeful resistance training until I was nearly 30.

My first taste of taking on a routine of exercising and some degree of food…discipline (I wouldn’t call it dieting)…was when I was around 26-27, I started doing a late evening jog and reappraised a couple of my typical snack choices. That was important, in that it showed me I could make an appreciable difference to how I looked just through being in the habit of exercising and thinking about what I ate. I was also dabbling in vegetarianism, which in hindsight probably helped weed out a few calorie-dense snack foods from my weekly menu.

Then I became an undergrad and then postgrad student for a good number of years at one of the universities here in Sydney. With that, my living location changed and I lost the knack of regular exercise for a while. But ultimately I gravitated back into a routine and joined my university’s gym in about 2000. Since then, I estimate I’ve only had maybe one gap of a few months of not exercising. Otherwise I’ve been going to the gym 4-7 times a week.

Gyms are good for getting you access to a large range of training options at the one locality.  However, as has been described by several past transformation finalists, I also pretty easily became distracted by that thing where you tell yourself there must be greener pastures from what you’ve got. It usually happens just from observing a quirky routine that some really fit-looking dude is doing over in one corner of the weight room. Thus, the decade of my 30s was like a series of those ‘Greener Pasture’ quests in different ways of training.  A few selected highlights of mindsets I got stuck in:

For a while I was seduced by what the mainstream male fitness magazines of that time were continually preaching to their readers about using weight training and muscle hypertrophy as a secret weapon to make you metabolize all your surplus fat. I arrived at a skeptical view on that after seeing how ineffectual it was as a strategy for getting leaner. Or maybe I still took it on faith, but I thought my own body was malfunctioning.

Then right in the middle of my 30s I turned back to cardio, this time having caught the intervals craze, and used a treadmill every morning before breakfast. I did tighten up on my snacking at the same time without really thinking too hard about it. Six months of that approach got me to the leanest I’d been up to that point. I know that because I was taking weekly waist measurements and weighing myself, and I got down from a 38 plus to a 34.5 inch waist, and landed at around 175 pounds.

John Macris AT13- 8th Place - Side Before/After Photos

John Macris AT13- 8th Place – Side Before/After Photos

I subsequently found a regular gym buddy who was naturally lean with no effort involved, and who was keen to do weight training with me every day. To fit with his habits, I just stopped worrying about my waistline and we both went on a “Get Strong or Die Trying” campaign.

It became like the only metric I was thinking about was how many plates I could put on the bar, and I came to believe some spiel that one of the supplement companies promoted in their magazine about all the effective muscle growth coming from lifting in the 4-6 rep range. In that little realm of broscience, anything of higher reps supposedly offered you nothing besides a warm-up.

That’s one of my big cringe episodes now. I think I found my absolute worst look ever on that regime. My goals had been soundly hijacked, not to mention I was wasting my meager student income on an array of supplements. I’d liken the physique results to looking like a barrel all through the torso and core, coupled with underdeveloped arms and shoulders. I weighed about 200 pounds and had a 39 inch waist.

So I got dissatisfied or bored with that after three or so years and various inflamed tendons and joints. Since I had no new hypertrophy bandwagon to jump on, I just started experimenting with new ways to lose weight. I took up swimming multiple times a week, added back in some treadmill and stair machines, once again at the fairly high intensity settings, and got maybe two weight training sessions a week where I trained pretty much only back and shoulders. As I had almost no dieting discipline over that period, most of the workout routines didn’t really show up as visible results on my body shape. I was just kind of spinning my wheels really.

2- How did you find out about AGR?

In 2011, I had one of my wishful, greener-pasture moments that actually set me on the path ultimately to here. And amusingly, it was really just as ill-informed as any of the earlier ones, but happenstance made it work out.

What occurred was I saw someone using a skipping rope at the gym and thought “hey, everyone I’ve ever seen who was really proficient with one of those things was also ripped and well proportioned”. It didn’t occur to me that maybe it was the fact they were ripped and agile that made skipping a skill they were good at, rather than my assumption of the activity itself having transformed them.

So I ran off to buy a cheap skipping rope and googled a few terms pertaining to it. And like quite a few of your early contest winners, my web search took me to that Fitness Black Book blog that seemed to have a big following, I assume because he was a) filling a niche that the bodybuilding websites were ignoring, and b) he probably had optimized it to come up on lots of people’s web searches. I caught some of Brad Pilon’s and Adonis’s material via that blog.

3- What was most appealing to you about AGR?

I think I’d always had some intuition that there would a sweet spot that captured both leanness and some degree of muscle mass, but this was one of the first programs that seemed to start with that as the basis for everything else that follows.

The first thing I did to dip a toe in the water of this lifestyle as it were and have it grow in appeal, is experiment with fasting. I totally surprised myself that I could even make it from dinner to lunch on my first attempt. And I was hitting 24 hours regularly within a month.

That was June 2011. 4 months later I’d equalled my previous leanest waistline of 34 inches (I even gave fasting the actual credit, ahead of my seldom-used skipping rope).

4- Were the any concepts or approaches you were skeptical about?

At the time I initially got into fasting, I did look at Adonis programs and offers. But I think because I’d never actually been on a fully structured program before, I didn’t really appreciate what I might get out of it.

Also, when your online calculator told me that at around six feet tall I needed about a 32 inch waist and almost 52 inch shoulders, I remember seriously doubting that I was made of the right stuff to get into that kind of shape. So I actually went on doing my own thing for another year, with ups and downs in the waist line and small changes elsewhere on the body. Fasting certainly helped curb things from ever getting too disastrous.

5- When did you decide to jump on board full fledge with AGR?

I at last came to Adonis in mid 2012 after having bought Brad Pilon’s two original books and listened to his supplementary podcasts. I also caught a couple of your free podcasts, and that excerpt from the Starvation Mode one that was floating around. I was definitely getting intrigued about the systems here by that point.

Brad sent around an email to his ESE customers with some links to workout programs he recommended, one of them being Adonis. And that almost resulted in another fail because after hitting purchase I discovered I’d only bought the Ideal Proportions eBook rather than the program. But I got past that once I saw the impressive tone of discussions in the forums – kudos to the members and moderators on that by the way. I then bought an actual program and jumped on to what was the current (AT9) contest. And ever since then, I’ve been slowly but surely developing my physique using your systems, and quietly doing contests to spur me forwards.

6- When did you first decide to enter an Adonis Transformation (AT) contest?

I joined the contest that began a month or so after I first signed up. The contests seem like a lens to put things into sharper focus for what you need to be doing, and how consistently you need to be doing it. I think it would only be lingering self doubt that might turn someone off trying out a contest of this kind, as it’s really just yourself you’re making a commitment to.

John Macris AT13- 8th Place - Back Before/After Photos

John Macris AT13- 8th Place – Back Before/After Photos

7- What was your experience going through the AT contest? Challenges that came up? Things you didn’t expect?  

I was working to a weekly calorie target based on the AGR nutrition calculator, in effect a modest reverse taper across the 12 weeks. Increased meal spacing was probably my most versatile and frequent tool. There’s a point at which fasting just becomes calorie back-loading – i.e. you break your fast and eat most of the way back up to maintenance calories.  But if you make that into a regular routine, then whether or not you score a big deficit for the day, you’re still on a trajectory to win the week.

On top of the calorie back-loading approach, once a week I did a more disciplined type of fast, where I ensured that day would yield a solid dent in my weekly energy intake.

The week of the photo shoot I did just 2 days in total of carbohydrate and water manipulation. There weren’t really any completely off-limits foods during the contest, though I skipped a couple of social eating opportunities at critical times.

I aimed to get at least six full Adonis workouts completed each week, i.e. run a little ahead of the program schedule. As it happened, I was coming to the end of my second time through the Category 3 program in the first couple of weeks of this contest. I then worked my way through the advanced growth modules, but with emphasis on the upper body routines. In place of some of the leg routines from those programs, I used the advanced shoulder modules, and also added in a bit more direct arm work courtesy of some of the superset weeks from the Adonis Gauntlet program.

That’s a mixed bag of training modules I realise! But I can’t knock the progress, as this was the first period of training where my shoulder circumference would creep right up towards the magic golden AI threshold from time to time.

As I still have quite a soft spot for cardio, and I find that when done at the right time of day it actually adds to my diet discipline, I did up to three sessions of treadmill running per week. If you believe the machine readouts, they were in somewhere the 400-600 calorie expenditure range typically. And I went out for walks quite frequently in the evenings as it was nice Summer weather down here in the southern hemisphere during the contest.

There was only one case of over-doing something: I had a careless descent while doing reverse grip chin ups mid way through the contest and that resulted in recurring tendon pain in one forearm right up near the elbow during certain movements for a few weeks afterwards. There was usually a work-around if it seriously impinged on a particular exercise.

8- How did people react to your transformation? Positives and negatives (if any).

I’ll reflect here based on the longer period that I’ve been getting results with your systems, rather than just the 12 week transformation contest.

It can be a gap of several weeks between each catch-up with my family. So they did have some startled/borderline concern moments early in the period where I’d dropped some serious inches around the waist and gotten leaner in the face.

What’s interesting as an experiment in social attitudes, is that right as my waist circumference first crossed into territory regarded in health stats publications as indicating optimal low risk category for ‘western lifestyle’ diseases (a measurement of sub 50% of my height), that same level of leanness started generating comments along the lines of ‘is your health ok? You seem to have lost too much weight’. I’m thinking, based on this observation, that social norms have gotten regrettably out of sync with health indicators somewhere along the line.


9- How do you react to the “Brand New” you? Have you noticed changes in your outlook and attitude in general.

On photo shoot weekend I was kind of distracted by the circumstances. I’d tried to line up a shoot with a photographer who seemed like he knew how to do male physique shots, but he was moving studios at the time and our Plan B of taking them outdoors got rained out.

So I reverted to taking my own pics at home. At least this meant I could time it ensure a decent balance between a dry/tight look and some degree of pump. But yes – I thought from the pics submitted that I had made a pleasing change, which is what the tape measure had already been indicating  slowly across the prior weeks.

In these last series of reflections, I’ll specifically reach out here to those who are like I was on arrival in 2012. In other words you’re not new to resistance training, with past episodes of goal-hijacking under your belt, and a bit unsure if you could really use this system to achieve something significantly better than you’ve managed before.

John Macris AT13- 8th Place - Transformation Image

John Macris AT13- 8th Place – Transformation Image

Firstly, although faith is a popular term in describing how to apply yourself to a training regime, I’m going to avoid it as it’s not where my headspace was ever really at during my own transformations. You want to rely on types of motivation that won’t fall over just because you’ve experienced a lapse in that faith.

Therefore I think it’s down to probably equal parts:

a)    Following the program

b)    Consistency of effort, and

c)     Patience

So having heard similar advice to that numerous times over in past transformation interviews, many of you probably want to know what are some ‘life-hacks’ that keep you on-program, consistent and patient?

Be sure to keep track of, and give yourself credit for where you’ve already made it to. Doing this is your springboard for where you want to get to next. Especially once your AI ratio is climbing through 1.4s and upward, remind yourself that you are already wearing really quite an impressive and fit-looking physique – think of this as akin to trying an outfit on, and enjoy each phase of your evolving look.

Remember where you started from. With me as an example, although my tracker feature only goes back through about half the period that I’ve been doing Adonis programs, the trend is pretty clear.  I’ve got that whole ‘decreasing sine wave’ thing going on, with shifting waist measurements gradually coming to float right around my ideal.

The biggest compliment I can pay to this system is that my new ‘sine wave’ doesn’t even overlap with the range that it used to move within across the previous almost dozen years of continuous gym attendance. In simpler language, that means the biggest my waistline reaches these days – when my little internal alarm is going off to tell me to intervene – is still below what used to be a personal best in getting lean on anything else I’d previously tried.

So that’s seismic and I really wish I could send a message back in time to the me that looked at Adonis’s online calculator teaser and doubted he could ever get close to a 32 inch waist and give him an empowering slap and say “Enough with the equivocating, just get on with it!” .

Similarly with the workouts, I’ve added mass where I actually wanted to, often within a weekly calorie deficit regime. Two years of cycling through the workouts here with few breaks has acquired me with a couple of extra inches of lean mass on the arms and around the shoulders. I should also mention I’m lifting at never more than 75% of the max weights I used to heave up in the air during that misguided training period in my late 30s.

We’ll still always get those ‘greener pastures’ twinges of glancing over at the somewhat more fit person at our gym and wanting what they have. I’ve found you can counterbalance that to a decent extent by also reflecting on what you *don’t* want from what you see around the gym floor.

Adonis Origins: John Prior To Following AGR Systems (Circa 1998-2012)

Adonis Origins: John Prior To Following AGR Systems (Circa 1998-2012)

As examples, there are some physique traits aspired to inside the little bubble-world of a gym that I’m now completely comfortable with feeling indifferent towards:  Sure, I’d like a bit more arm mass, but not at the cost of expanding my waistline; I’d rather be able to wear my slim-leg jeans than have gym rat-approved quads; I’d rather be able to button a normal collared shirt all the way up than have gym rat-approved traps and neck; And I don’t need the sort of core thickness required to be that guy who can deadlift amazing multiples of his body weight.

As a closing note of thanks to John and co – honestly, in my situation of having been a 5-7 day a week to the gym person anyway, and well accustomed to making all my own meals, the time and effort invested on this Adonis transformation mission over these however many months, and being a finalist in AT13, has already been paid back a dozen times over. Good luck to all the contestants in AT15 and beyond!

Editor’s Note:

Hey John,

Congrats on your placement in contest AT-13.  I have seen you participate in our previous contests and I’m happy to see you have stuck to the Adonis Lifestyle journey.  A Top 10 finish is a tremendous accomplishment and we look forward to your continued inspiration in the Adonis Community as well as future transformations from yourself.

your brother in Iron,

AT13: 30 Days and a Wake Up!

The title of today’s post, comes from a “phrase” inspired by my military background.  Often time tasks were given to us and they had a deadline in which they were to be accomplished.

To help instill not only a sense of urgency, but teamwork and accountability we’d often remind one another how many days we had left  to accomplish the mission.

In the last remaining weeks of AT13 it’s imperative that you maintain your pursuit towards that  “Golden” transformation.  I’ve often heard the transformation contest described as a “Marathon” with a series of sprints.  Today’s post will strive to ensure that you are keeping pace and that you’ll have enough “fuel in the tank” to sprint to the end in order to present your best physique.

The Final Countdown of AT13 Has Begun!

The Clock is Ticking! The Final Countdown of AT13 Has Begun!

Contest Photo Submissions for AT13 will be due no later than Monday April 14th at Midnight Eastern Standard Time.  AT13 is trending to be our largest competition to date based on the number of contest entries.

For many contestants, this is the first workout program that you’ve followed consistently.  Thank you for your commitment to the Adonis Golden Ratio Program and more importantly for your commitment to your own personal goals. Win or lose, remember that your transformation is a personal achievement and you should be very proud of your accomplishment.

In a previous post, I discussed the Four Key Ingredient necessary in order to become “Photo-Shoot Ready” on command.  Those ingredients are:

1. Conditioning

2. Posing

3. Tanning

4. Photography/Lighting

Keeping these concepts in mind will help you capture some amazing images of your new & improved physique.

In conclusion, to all my brothers in Iron, I hope you’re enjoying the Adonis Lifestyle journey and to those contestants in AT13, come April 14th, I look forward to congratulating you on your transformation!

Stay Safe, Train Hard, and enjoy the weekend!

TGIF (The Goal Is Fitness)

your’s in fitness,

Allen Elliott | Adonis Golden Ratio Ambassador

Adonis Spotlight: M&F Feature + Tales from a True Insider

Today’s special post is the latest installment of the Golden Eye for the Adonis Series.   Because it’s Friday and The Goal Is Frequency (TGIF) we decided to superset today with an Adonis Spotlight “Double-Header!”

First and foremost, wanted to drop a “shout-out” to all my brothers’ in IRON for your continued support and encouragement in the pursuit of my Fitness Model Endeavors.  It was just three short years ago that I began to follow the principles of the Adonis Golden Ratio Systems.  Those simple principles of both art and science  have remained the core of my personal training foundation and continue to fuel my passion for health & wellness.

I still remember my first conversation with John Barban & Brad Howard after making the “Watch List” in AT3.  After the interview, Brad H. asked me, “So where do you want to go from here?”  I nervously replied, “I don’t really know, I just really like this program [AGR] and want to run with it as far as it will let me.”  To that response, John simply said, “Well it’s time to buckle down, and throw your hat in the ring; then we’ll see how good you are.”

I’m pleased to announce that thanks to the lessons learned in mentorship from the AGR Founders as well as my contacts within  Fitness Models International (FMI)  and International Sports Sciences Association (ISSA) I was selected as a featured trainer in the November 2013 issue of Muscle & Fitness Magazine.


Muscle & Fitness Magazine Feature

Adonis Lifestyle Ambassador: Allen Elliott | Featured in November 2013 Muscle & FItness

Adonis Lifestyle Ambassador: Allen Elliott | Featured in November 2013 Muscle & FItness Magazine

Next time your in the bookstore  or the check-out line, feel free to pick up this copy and read about my experience as a trainer and how the ISSA helped me, “Do it  at my own pace.”


Tales from a True Insider

Continuing onto the next topic of our Adonis spotlight double-Header,  I’m pleased to announce a special guest post from Romeo Giovanni.  Better know by his True Insider Handle, “VTaper.”

VTaper: True Insider and One of our Top Bloggers in the Community

VTaper: True Insider and One of our Top Bloggers in the Community

The Adonis Community truly is an awesome resource to help answer the questions of those just becoming familiar with the AGR Program.  Veterans of the community are more than happy to lend sound advice and support one another in their journey to “Golden.”

While browsing the community earlier this week, I happened to stumble across the Blog of VTaper and was simply blown away by his content.

Here is a sample blog entry from VTaper that has transformed into a guest post!


The Scale, Lies!!!

In each transformation story, each individual has a progression that takes place and this progression must exist no matter what. The question is, “How does one measure progress? “, and the best way to track this progression is all in the numbers, correct?

Well this is true, but isn’t truly necessary.

Numbers, like statistics, can be skewed and bent, manipulated and, most importantly, misleading. Let’s look at the weight scale as a real life example. This common household weight scale is undeniably the most commonly used device in today’s society to track ones weight from home. This form of tracking is only a single form or aspect of the total progression, known as weight. The problem with only going by this measurement, a scale, in reality does not inform an individual of the entire story; there are simply too many variables and factors, which lead to false impressions. Variables such as water and food amounts.

An even larger reason a weight scale numerical value is unreliable is simple, it does not factor an individuals true body fat. An individual partaking in a fat loss routine, such as AGR, may become displeased, depressed, or just disappointed to reveal he/she only dropped 6 pounds within the month on the bases of just reading the fluctuations of the weight scale, but the question is, “what if , while losing their fat, the individual actually began to gain muscle mass?”

So if the scale lies or is inaccurate, why does one just measure body fat? The answer is simple, unless an individual is getting their body fat tested by a very expensive manner, using a DEXA Scanner, Bod Pod, or by hydro-static weighing, any other way of measurement are simply inaccurate means. An example of this is handheld devices like the Tanita or the Omron scale, who proclaim they measure an individuals body fat, but unfortunately these are inaccurate numbers as an individuals hydration lavel can cause these numbers to fluctuate.

Alternatives to tracking Progress

The following are considered the top alternative methods for an individual to monitor their progress without the use of any tools:

1. Changes in a person’s fitting of Clothing

When your clothes don’t fit anymore, you know you’re heading in the right direction!

Does it really matter what the scale says, if you find yourself buying new (smaller) clothes because the ones you own don’t fit? When the numerical value on the scales never budge for a few weeks, but your clothing start to look like they are XXXL on you, there is no doubt that ones progression is taking place. It means that you simply are gaining muscle as you are losing fat all simultaneously.

VTaper's Arm Progress pics over 6 Week Period of Transformation

VTaper’s Arm Progress pics over 6 Week Period of Transformation

The greatest and most motivating form of measurement is the photograph! The old saying,”A picture is a 100 words” is never wrong in measuring a individuals progression in weight loss. Taking progression photographs will allow a person, and others, to have a clear visual record of these weight and body changes physically. This has psychological, and in my opinion somewhat, magical, effect as one can literally see the changes in his/her physique, when comparing the images over time. Progression photographs are simple to take and do not require much. Many use a mirror and a cell phone or have their significant other take the pic against a plain wall. The key is to take two photos every 2 weeks, first thing in the morning before consuming any food or water, and just after a workout.


Progression is never just about ones aesthetics or physique. A individual should also be measuring his/hers performance in the workouts. When I began my own fitness adventure, with AGR, I was literally, the fat guy who wanted to put on some muscle and lose fat and this was after my trip to Germany and seeing the photographs of myself. I was disgusted. The only way to keep a record and monitor ones progression in strength is by maintaining a workout log. Those with the new smart phones have the ability to use tools like BodySpace, Fitocracy, Cody, FitnessFast. Then some, like myself, just use traditional pen and paper. I then transfer my information to an excel spreadsheet on the computer. Logging your workouts are simply the only means of measuring ones strength over time.

Measure through Lifestyle Changes

Lifestyle changes are the tangible items that one can feel and see everyday, and for a lot of people, this is the ultimate joy and sense of accomplishment. An individual understands they are progressing when…

  • The kids feel light as a feather when you carry them
  • A Person feels better about themself. More motivated and happy.
  • The level of energy is significantly higher
  • Sleep becomes deeper and more relaxing
  • While doing the “honey do” list, the back and legs do not hurt anymore.
  • Using stairs are easier and you are less winded when walking up and down them

There is absolutely no doubt that a persons progression is getting better from their fitness program.

So now what?

Clearly, the Adonis Golden Ratio program, and just getting in shape, is not all about numbers. It may be nice to see the weight go down, but ones satisfaction with that measurement is short lived. Simply strive for a real long term goal that takes very little effort. Let the new clothing, progression photographs, workout logs, and changes in ones lifestyle truly gauge your results, instead of a false and misleading weight scale. It is these that will motivate and make ones self esteem much higher and rewarding in the end.

Hope this helps some of you newer members.

yours in fitness,

Romeo Giovanni aka”VTaper”



Needless to say, VTaper has outdone himself with the amount of knowledge he displays in the above post.  It is obvious that since he has made the mental transformation the physical is soon to follow.

Stay tuned for VTaper’s Final Transformation as he’s currently a contestant in AT12!

Well that’s all for now, hope you enjoyed the Adonis Spotlight: Double-Header.

Have a great weekend!


you brother in Iron,

Allen Elliott | Adonis Lifestyle Ambasador

P.S. If you want hear more from VTaper you can reach out to him in community here. 

How To Get Ripped: Interview With Scott Tousignant

Bulking and cutting is a standard bodybuilding practice to gain muscle. But is it really necessary, does it really work? Even if it does work is it really worth it to gain fat and spend months and in some cases years overweight and ashamed of your body all in the name of gaining a few extra pounds?
Today I interview Scott Tousignant and we talk about his recent bulking experiment where he willingly gained fat in order to gain muscle. Scott tells us how it felt to go from being in the best condition of his life after placing 2nd in a bodybuilding show to being embarassed to take his shirt off at the pool.
Granted Scott might be overstating how ‘bad’ his condition got, but conditioning and the standards we set for ourselves is relative, and in Scott’s mind his body was not “shirt-off” beach ready any more, and he didn’t like it.
Listen in and find out what the verdict was on Scott’s bulking experiment and if he would ever recommend anyone else to gain fat in the name of muscle.
P.S. Scott’s training philosophy fit’s with the Adonis principles of proportion, check them out here: Scott Tousignant Training

AT11: The Final Countdown

In the last remaining weeks of AT11 it’s imperative that you maintain your pursuit towards that  “Golden” transformation.  I’ve often heard the transformation contest described as a “Marathon” with a series of sprints.  Today’s post will strive to ensure that you are keeping pace and that you’ll have enough “fuel in the tank” to sprint to the end in order to present your best physique.

AT11: The Final Countdown

AT11: The Final Countdown

Contest Photo Submissions for AT11 will be due no later than Sunday August 11th at midnight Eastern Standard Time.  AT11 is trending to be our largest competition to date based on the number of contest entries.

For many contestants, this is the first workout program that you’ve followed consistently.  Thank you for your commitment to the Adonis Golden Ratio Program and more importantly for your commitment to your own personal goals. Win or lose, remember that your transformation is a personal achievement and you should be very proud of your accomplishment.

In a previous post, I discussed the Four Key Ingredient necessary in order to become “Photo-Shoot Ready” on command.  Those ingredients are:

1. Conditioning

2. Posing

3. Tanning

4. Photography/Lighting

Keeping these concepts in mind will help you capture some amazing images of your new & improved physique.

In conclusion, to all my brothers in Iron, I hope your enjoying living the Adonis Lifestyle and to those contestants in AT11, come August 5th, I look forward to congratulating you on your transformation!


Allen Elliott

Fitness Trends 2013

Here’s the next episode of the UNCENSORED Podcasts Season 2.

Today’s topic: Fitness Trends 2013


Regardless of what is coming for the rest of 2013 you can be sure it's all be done before

Regardless of what is coming for the rest of 2013 you can be sure it’s all been done before.


Fitness Trends 2013

Everything that’s old is new again, and this is always true in diet and fitness. Every trend you’ve seen in the past 10 years has already come to a rise and fallen decades earlier.

The low carb fad that hit in the 1990’s is at least the 3rd time low carb came into vogue. The low fat push in the 1950’s and 60’s had it’s first push 60 years before that.

Even fasting has been promoted as a healthy way to eat and stave off disease and sickness as far back as the late 1800’s.

Believe it or not protein was even regarded as an evil nutrient that should be eaten in very limited quantities. And conversely you can find information promoting very high protein diets in the 1800’s as well.

When it comes to strength training we’ve seen the recent popularity of self proclaimed ‘functional’ training such as cross fit. Traditional bodybuilding has faded and might be due for a resurgence.

Regardless of what is coming for the rest of 2013 you can be sure it’s all be done before.

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