SUBASH_BEFORE_AND_AFTER_PHOTOS_JUNE

BEFORE AND AFTER PHOTOS

Subash K.
Client

January 12, 2010 / 167 lbs.
Beginning Date / Weight

June 12, 2010 / 141 lbs.
Ending Date / Weight

Introduction
For years, I have advocated a different style of training from the
rest. My philosophy has been called "old-fashioned" by the fitness
community and my diet standards were described by one former
client as "freagin' weird." Regardless of the descriptions, my
training works. It's different from the mainstream because I am
not into psychological, rah-rah, chasing down the latest fad from
Hollywood or eating the latest protein supplement from BSN. If
clients give total dedication to reach their full potential, they can
completely change the way they look. There is no such as
"instant" - only complete and total sacrifice to reach your goals.

Meeting Subash
Subash K., a professional engineer from India, contacted me in
December, 2009 about training. Several weeks later, we met at e
Starbucks in the Galleria and sat and talked for several hours; he
showed me photos when he was bursting at the seams (225 lbs.,
June, 2008) and excessively (nearly morbidly) obese. I took
Subash on as a client and he quickly adapted to my style of
training.

As you can see from the photos - we've reached two goals:
first, he lost a substantial amount of body fat while using Body-
weight Strength Training (BST) - primarily pushups, pullups and
dips, and second, he built thick, dense, striated muscle in the
chest, delts, bicepts and upper abdominals.

As I have told hundreds of clients - if you discipline yourself to
the seat of your pants and REALLY work your ass off, eat
right and come to training - you can make it. If you don't,
you won't.

Established Goals
First we established several goals. Although Subash started in
January, it was not until March, 2010 that we actually sat down to
establish a dietary and fitness regimen that he would follow from
March - June, to coincide with his birthday on June 12, 2010, a
little over three months. The first two months (January and
February) were spent on basic exercises, building what I call
"safety muscle" in the delts, joints, elbow, back and groin in order
to clear the decks for action: an all out assault on body fat.

Establishing a proper Diet
Second, we established a very simple diet consisting of:

Protein: 1-2 servings of protein (chicken, beef, fish, etc);
Carbohydrates: 1 serving of carbohydrates (white and
brown rice);
Water: 6-8 glasses of purified water (drunk throughout the
day),
Fruit: primarily dates
Nuts: lots of pistacchio's!

Subash's diet measured out to about 1200 calories per day
(January), eventually funnelling down to 850-900 calories by the
end (June) of our goal. By June 12, he was down to 4-5 glasses
of water, 650 calories, and no protein shakes.

Establishing a Weekly Exercise Regimen
We established three (3), 60-minute workouts per week in my
gym, with four (4), weekend Body-weight Strength Training
(BST) sessions at Terry Hershey Park (near I-10 and Memorial)
each month (composed of pushups, pullups and dips). BST
training (4 times a month) was key to making this five month goal
a success: BST training in hot weather produced tight, dense,
thick muscle while burning substantial calories for our post-BST
workout run or sprints while keeping the metabolism rocking all
three months.

NOTE: Subash never did *one* set of crunches or situps. Diet
determines abdominal development, not endless sets of
crunches.

Future Goals
Subash's future goal, as he told me this week, is to "get totally
ripped". We've begun setting a new goal for July - December -
a five month fitness regimen that will continue weight training,
cariovascular training and BST training at Terry Hershey Park.

Watch for future photo's.

Subash ---- great job!

LOOSING 26 LBS OF BODYFAT

Mike Stewart Fitness (MSF)
* You must sacrifice to achieve your fitness goals *
713.785.5126