Saturday, August 9, 2014

Kris Gethin's 12-Week Body Transformation

Kris Gethin 12-Week Daily Video Trainer

Who Is Kris Gethin?

Kris Gethin is a writer and photographer for Bodybuilding.com. He created both the 12-Week Daily Video Trainer and Dramatic Transformation Principle (DTP) programs. During the next 12 weeks, he also serves as our virtual personal trainer. 

What Is The 12-Week Daily Video Trainer?

The 12-week daily video trainer is a free program hosted by Bodybuilding.com. Over the course of 84 days, Kris releases a video each day that talks about a number of topics ranging from the varied workout routine to possessing a positive mindset. Right before our eyes, he starts the transformation at 230 lbs and drops down to 201 lbs by the end of the program.

Kris Gethin 12-Week Body Transformation from 230 lbs down to 201 lbs

Meal Plan

As it pertains to food, Kris says "Nutrition is one of the most crucial components to full body transformation. Making healthy food choices doesn't have to be difficult, but it does have to be deliberate. Preparation and consistency is the key to making this transformation different from all other failed attempts."

Breakfast

  • Egg whites
  • Oats
  • Coffee

Meal 2

  • Lean steak (Eye of round steak, tenderloin, or roast)
  • Brown rice

Mid-Morning

  • Chicken or turkey breast
  • Sweet potato or yam
  • Broccoli

Lunch

  • Fish
  • Brown Rice
  • Broccoli

Mid-Afternoon

  • Chicken or turkey breast
  • Sweet potato or yam
  • Broccoli

Pre-Workout

  • Tilapia
  • Brown rice
  • Coffee

Post-Workout

Protein Shake with Glutamine, Creatine, and Vitargo

Dinner

  • Lean Steak (Eye of round steak, tenderloin, or roast)
  • Broccoli

Nighttime Snack 

Meal replacement shake (CNP ProPeptide)

Special Tips

  • Drink 1-2 gallons of water per day. Keep a gallon size jug of water with you.
  • Cook all your meals the night before. This will save you time in the morning.
  • Grill your food. This reduces the amount of fat you consume.
  • Measure your food with a scale or compare it to the size of your fist.
  • If your food is too bland, add some spices like: Ginger, cayenne pepper, and salt.
  • Only use Truvia as a sweetener. No sugar!
  • Use cooking spray to coat pans. Avoid oils of any kind. 

Supplements

In the beginning of the 12-week program, Kris provided a list of supplements that he recommended we take. However, as the weeks went by, he either mentioned or listed additional items along with tips on how to take them. This section attempts to remain as close to the supplement stack mentioned on the web and during his videos.

With that written, I have provided pictures of specific products that I am using throughout the transformation. As an example, where Kris mentions multivitamins, I have introduced GNC's Mega Man Sport. In an effort to remain as transparent as possible, I will do my best to identify where I have selected one product over another. For now, please know that the pictures provided below are my own.  
Kris Gethin 12-Week Body Transformation Supplements
  • Original Supplements Listed 
    • Multivitamin
    • Protein power. Try for one that contains protein isolate for fast digestion.
    • Omega 3-6-9 fatty acids
    • BCAAs (Branch Chained Amino Acids)
    • Pre-Workout Booster
  • Added Supplements Recommended
    • L-Glutamine
    • L-Carnitine
    • Creatine pills (that do not require a loading phase)
    • Green, White, and Black Tea
    • Carbohydrate powder  
    • Yohimbe 

Pre-Cardio Supplements

Kris Gethin 12-Week Body Transformation Pre-Cardio Supplements
  • Green Tea
  • Yohimbe
  • L-Carnitine
  • Black Coffee
Purpose: The purpose of this supplement stack is to help maximize your fat burning activities. By doing cardio immediately after waking up in the morning, the activity will produce greater results since your body has been fasting all night long. To support your cardio session, the body will tap into fat reserves, which is exactly what we want.

Timing: The recommended time to take this stack on an empty stomach at least an hour before cardio.

Pre-Workout Supplements

Kris Gethin 12-Week Body Transformation Pre-Workout Supplements
  • Green Tea
  • Glutamine
  • Creatine
  • Carbohydrate
Purpose: The purpose of this stack is to prepare your body for a rigorous session in the gym.

Timing: This stack should be taken at least an hour before your workout. Also, consider eating a meal before the session as you will need the energy to make it through weight training.

Post-Workout Supplements

Kris Gethin 12-Week Body Transformation Post-Workout Supplements
  • Whey Isolate Protein
  • Glutamine
  • Creatine
  • Carbohydrate
Purpose: The purpose of this stack is to feed your exhausted muscles with essential nutrients. Much of what we're taking has been used up during the workout.

Timing: This stack should be consumed within 10 minutes of your weight training, but before the second cardio session.

My Progress

As with any body transformation, people want to know how well a program works. I believe everything works if you work it. You get out of a program what you put into it. No work, no rewards!

In this section, I keep a running tally of my own journey. Each week (around Monday), I will return to this area to update both my measurements as well as photos.

Body Part11/26/137/27/14 *Difference
Weight225 lbs215.8 lbs-10 lbs
Waist39.25 inches38.5 inches-0.75 inches
Neck15.25 inches15.5 inches+0.25 inches
Hips42.5 inches42 inches-0.5 inches
Thigh25 inches24.5 inches-0.5 inches
Calf17.5 inches17 inches-0.5 inches
Bicep16 inches16 inchesNo Change
Body Fat %12.7%19%See Note **
Chest41.25 inches40 inches-0.25 inches
Stomach41 inches39.5 inches-0.25 inches
Upper Stomach36 inches35.5 inches-0.75 inches
Shoulders50 inches48.5 inches-0.5 inches
Lean Body Mass196 lbs175 lbs-24 lbs **
Body Fat Mass28.5 lbs41 lbs+12.5 lbs **
*Note: After losing 24 lbs during my first transformation, I took a few months off. The second 12-week transformation began on July 20, 2014.

** Note: I stopped using the fat caliper and began doing a visual inspection to determine body fat % against images provided on Bodybuilding.com. This will account for the major difference in lean body mass, body fat mass, and body fat percentage.

Photo Gallery  

...

Stay Around the Fire

Damond Nollan flexing back muscles.
If you're here to get more information about Kris' 12-week program, I would definitely encourage you to take the leap with us. While I may write about the program here, I spend a great deal of time over at BodySpace.Bodybuilding.com. BodySpace is an online community where you can post pictures, find friends, and get inspired by all of the many success stories.

Sound like fun? Great! Come check out my BodySpace and let's connect. While you're here, go ahead a leave me a comment below. Have you started? How has it been going for you? How much weight have you lost so far? Want to find other great BodySpace friends, leave your profile URL below.

Networking

What Is Networking?

In my own words, networking is the ability to connect with another human being. Through conversation, both parties look for ways to create value as a result of the relationship. In business, networking with the right person could result in a new customer or the identification of a new solution to an existing problem. In our personal life, networking may result in finding a good babysitter or learning a new way to build model airplanes. In the end, the possibilities are endless.

For many of us, networking is nothing new. In fact, you may already have a contact list filled with names and phone numbers. Maybe you even have a desk drawer full of business cards from different people who you want to stay in contact with. For me, this was true. However, I knew that as my list of contacts grew, I was struggling with how to maintain a healthy relationship with so many people.

In Harvey Mackay's book, Dig Your Well Before You're Thirsty, he explains the importance of maintaining relationships with people because one day you may need to call on them. Surprisingly, Mackay revealed that he has over 12,000 people in his Rolodex and he "touches" them multiple times throughout the year. The idea that he could do that amazed me. If he can do that with 12,000, I can surely do that with my couple thousand friends, right?

My Networking Strategies

The Mackay 66

After learning that networking expert, Harvey Mackay, was able to maintain over 12,000 relationships, I wanted to learn how he did it. What did his system look like?

In the beginning, it started as a tip from Mackay's father, who worked in the newspaper industry. His father explained that as you meet a new person, obtain their contact information and record as much information about them as you can. Then, being creative, find a way to stay in contact with them.

Over the years, Mackay took his father's advice and expanded on it with the development of The Mackay 66, which is a template of 66 questions you should know about a customer or individual. Having this information, which ranges from family to lifestyle, is a powerful way to understand a person and what makes them tick. Using Social Media, many of the questions can be filled out even before you have a serious conversation with a person.

Armed with the knowledge provided by Harvey Mackay, where would I keep all of this information? In 2014, a Rolodex is not something you see very often. Second, I had no interest in keeping a paper copy of a questionnaire and thumbing through a filing cabinet to read up on a customer or friend. I needed a place to hold my information. Enter Google Contacts.

Google Contacts

It didn't take long to realize that developing a profile on the people I know was both time consuming and easily overwhelming. The first challenge was finding a place to hold all of this information. The second challenge was having access to the information when I needed it.

After reviewing a number of Customer Relationship Management (CRM) tools, I realized that Google Contacts was powerful enough to hold all of my important information and, because I could access it directly from my mobile phone, it was probably the easiest (and cheapest) solution to use.  

To date, I use Google Contacts to record the following type of information:
  • Names
  • Address
  • Phone numbers
  • Email
  • Birthday
  • Family names
  • Anniversary
  • Business title and company
  • Notes
Now that I know what types of information to record and have a place to save it, the next step was understanding how to use it all. This is where the 5-50-100 Rule comes into play.

The 5-50-100 Rule

By the time I reached the point where I needed a strategy to stay in contact with people, I already had a couple thousand friends in my contact list. My social media accounts felt overrun by my inability to "touch" people as often as I wanted to. For a while there, I was only talking with a few friends. How do I strategically reach out to the other 98% and build (or maintain) a relationship with them?

In Judy Robinett's book, How to Be a Power Connector, she introduced the 5-50-100 Rule, which I think is ingenious. Built on the Dunbar Number, which states that humans can only maintain about 150 stable relationships at a time. Beyond that number, tribes and connections begin to fall apart. Using the 150 number as the basis for her rule, Robinett gave me this strategy: 5-50-100. Using three groups, we are to strategically place a small number of "inner circle" connections. 
  • Top 5 - Top five people we contact daily.
  • Key 50 - Key fifty people we contact weekly.
  • Vital 100 - Vital one hundred people we contact monthly.

Putting It All Together

Armed with the tools listed above, this section talks about how I put it all together.

Step 1: Meet Someone New

At some point, we all meet new people. To explain how I use the aforementioned information, let's just start from the beginning. "Hi, I'm Damond Nollan..."

Regardless of how I meet a person, most new relationships begin with a name, job, and hometown. This is typically where I initiate the use of F.O.R.M. to ask the right questions and build rapport quickly. It's an easy first step and you can use it on everyone.

Step 2: Record The Facts

Once I meet someone, I immediately record their basic information into my phone. I often begin with their name, phone, email, and a brief note about how we met, who we know, and any other relevant/interesting facts that I may have learned during our conversation.

Then, and this is new, I decide how soon after I reach back out to "touch" them. The time varies based upon the conversation, group, and interest, but in the end, there is always a date. For me, it ranges from the next day (Top 5) all the way up to 3 months. 

It is important to note that recording facts about people is not something you do once. Instead, this step gets revisited often. Imagine how much you already know about a person through conversation, social media updates, and Google searches. It's almost scary to think how much information is out there about us. Individually, it may not seem like much, but when you put it all together, it tells a powerful story.

Step 3: Find a "Next Touch" 

As Harvey Mackay points out in his book, be creative in "touching" people. It doesn't have to be anything huge, just consider ways that you can add value into people's lives and do this often.

For me, I schedule my "Next Touch" based upon the 5-50-100 rule. If someone does not fall within the inner circle, I make it a point to at least touch them once every 3 months. This means after one year, I would have found a way to touch everyone at least four times a year.

One way to remind myself to reach back out is through the use of the Google Calendar. By connecting Google Contacts and Google Calendar, I can see special dates that were entered into a person's profile on my calendar.

What are some examples of a "Next Touch"? Check out this short list:
  • Send a text 
  • Send a birthday or Christmas card
  • Reach out and say "Hi!" in a Facebook message
  • Stop by their office and give them a "High Five"
  • Go out to lunch
  • Grab coffee and chat for an hour
  • Buy them a gift while on vacation
  • Share interesting articles that align with their interests
  • Introduce them to people 
  • Compliment them on a job well done
  • Leave a sticky note on their computer saying, "Hi!"
As you can tell, the list could go on with great ideas for a "Next Touch." The idea is to invest in others by making regular deposits of value.

Have a Networking Mindset: It's Not About You

In the beginning, as with newborn babies, we all have an interest in ourselves. However, it is important to realize that networking isn't really about what other people can do for us, but rather what we can do for others. In his book, Harvey Mackay drives this point home when he says that we should dig our well before we are thirsty. This essentially means that we should be pouring into other people's lives by giving them value repeatedly.

By pouring life into others and delivering value consistently, you are building social capital with people. Then, should the day ever arise when you need some assistance, you would have created numerous healthy relationships and deposited enough into others that you could ask for help. Do understand that networking and pouring life into others is not a power card that you get to play at whim. People are people and there are no guarantees that someone will be there for you when you need them, but given a history of regular deposits, the chances are good that you can call on your inner circle (5-50-100) when in need.

Final Thoughts

Understanding the importance of networking goes far beyond making a sale, finding a good plumber, or having a lot of friends. For me, networking is an opportunity to touch lives. Through the process of networking, we get to help people become better, stronger, richer, and more fulfilled. We do so by pouring value into them whenever possible.

Don't get me wrong, it's not wrong to ask for help. In fact, we are encouraged to reach out often because it gives others a chance to pour back into us. However, it is vital to recognize that before one comes seeking for help, one should have started the relationship by depositing value long before one needs to start writing checks.

Hopefully, this article provides some value to you. Let me know if you have any questions or ideas on how I can improve this page. Please do so in the comment section below.

Resources

Below are two books that I have enjoyed on the subject of networking.

Friday, August 8, 2014

F.O.R.M. (Family, Occupation, Recreation, and Message)

The Truth: We Love To Tell OUR Stories

Have you ever been in a situation where you just met someone new and there is an awkward silence in the room because neither one of you knows exactly what to say? Here is an interesting fact, people love to talk about themselves. Crazy, right?

If you look at a group picture, where you are also included, who is the first person you look for? Yourself, of course. Well, conversations with people are no different. Each one of us has a story to tell, but it's our job (as the listener) to get them to tell that story.

In the sales industry, or just when someone is working to be better at networking, I found that people use a technique called F.O.R.M. to break the ice on new relationships.

What Does F.O.R.M. Mean?

Ok, you're probably asking, "What is it and what does it mean?" F.O.R.M., which is an acronym that stands for Family (or from), Occupation, Recreation, and Message (money or motivation), is an easy way to build rapport with new people and carry a conversation from an awkward silence to a comfortable engagement.

The way F.O.R.M. works is by striking up a conversation with someone and using one of the four letters as a guide for what topics to discuss. Here is an example of how you might use F.O.R.M. in your next conversation. Imagine that you just met someone in the grocery store. As you both are waiting in line for the cashier to check you out, this might be a random (but quite standard) conversation.

Example Conversation

You: Wow! Those are some pretty neat shoes you got there. Where did you get them from?

Note: Notice that I started with a compliment? Paying someone a compliment is always a great way to break the ice. However, it is important to be sincere. Don't compliment someone if you don't truly feel that way.

Them: Oh, yeah! Thanks. I grabbed these on sale over at the Nike Factory.
You: Really. How much did you get them for?
Them: They were originally going for $200, but I bought these for $25.
You: Wow! That really is a good deal. I'm going to need to learn from you how to shop. (Laugh)
Them: (Laughing)
You: So, where are you from?

Note: I just moved from a compliment over to the first letter (F).

Them: I'm from Seattle. You?
You: I'm from Tacoma. Who do you know from Tacoma?
Them: I know tons of people...(this could go on for a while)

Note: For the sake of this example, let me move on to the next letter (O).

You: So, what do you do for a living?
Them: I'm an aviation engineer with Boeing.
You: Nice! How did you get into that line of work?
Them: (They respond with a story)

Note: Continuing with the conversation, I'll move on to the letter (R).

You: So, what do you do for fun?
Them: I like to shop, eat, and read books on hamster breeding.
You: Wow! I've never met a real life hamster breeder. (Ask another question here)

Note: At this point, you should see how it works. Since I've gone through each letter, let me finish with (M). For those interested in the conversation, topic, or person, this is probably when you'd say something about staying in contact. Remember, we are in a grocery line, so this conversation can only be so long. However, if you find that you do want to keep it going, moving to "M" is a great way to stay connected.

You: Listen, it's almost my turn to check out. I am really interested in hearing more about this hamster breeding idea. Would it be okay to exchange numbers so I can hear more about it?
Them: Absolutely!

What do you think? Easy enough, right?

For some, this may take some practice. The good news is that you can do this with people you don't know and people you know well. It's just a strategy for connecting with someone quickly and painlessly.

To help understand how easy this strategy is in building relationships with people, review the list of example questions that one can ask during a casual conversation. 

Family

  • Where are you from?
  • Where did you go to high school or college?
  • How many kids do you have? What are their names and ages?
  • Are you married? What is your spouse’s name?

Occupation

  • What kind of work do you do?
  • What do you like about your job?
  • What do you like least about your job?
  • How long have you been working there?
  • How did you get started in that field?

Recreation

  • What kind of things do you do for fun?
  • Where would you like to vacation if money was not required?
  • What are some of your favorite places in the world?
  • What do you do to relieve stress?
  • What's the most exciting thing you've ever done?

Message

Once you have built rapport with someone, the message portion of F.O.R.M. is really your transition toward booking a meeting from a meeting (BAMFAM). Assuming that you like the person that you're talking with, and you actually want to stay in contact with them, use one of the following statements to reconnect.

A good way to transition may be like this, “I couldn’t help but overhear that you [dont’ like your job, need more money, or want to vacation more], let me ask you a question...[use one of the questions below]”
  • Do you mind if we exchange numbers and talk more about it?
  • Do you keep your income options open?
  • Are you open to the idea of earning some extra money part time?
  • Are you open to earning a couple thousand dollars a month part time?
  • Are you open to the idea of traveling more for less?
  • If I found a way to [fill in the blank], would you want to know about it?
While for those in the sales industry may find the message portion quite valuable, the message can be simply used to reconnect on a personal (not business) level. For personal, simply exchange numbers or figure out how the two of you can connect again.

Secret Sauce: Listening

While F.O.R.M. may have gained popularity in the sales industry, the strategy is just as relevant in life. The key to success in talking with anyone is to be an active listener. 

What is an active listener? It's when you ask questions and actually take part in listening to the answer. Instead of using a question to impose your will and story upon them, take a moment to understand what the other person is sharing. The next question you ask should be built on what the other person just said.

It is important to understand that shooting off questions without giving a piece of your story can feel like an interrogation. So, get good at finding that balance between talking all the time, listening all the time, and a real conversation (ebb and flow of ideas). 

For those who are in sales, how can you ever begin to help people solve their problems if you don't know what their problems are? You have to take an active listening approach to first understand before you seek to be understood. 

Anywho, I hope this article on F.O.R.M. is helpful. I would love to hear your thoughts or experiences in the comment section below.

Sunday, July 27, 2014

Kris Gethin's 12 Week Body Transformation: Day 7 (July 27, 2014)


Welcome! It has been a few months since my last update and I'm excited about getting back on track during the next 12 weeks. In this post, I want to provide my current body measurements and photos. This way, as we progress through the transformation, we all will have a way to compare my progress. Shall we begin?

Body Measurements  

Weight: 215.8 lbs (-8.2 lbs)
Body Fat: 19% (guesstimating)
Waist: 38.5" (no change)  
Neck: 15.5" (+0.25")
Chest: 40" (-1")
Hips: 42" (+0.25)
Thigh: 24.5" (-0.50")
Calves: 17" (-0.50")
Biceps: 16" (-0.25")
Shoulders: 48.5" (-1")
Stomach: 39.5" (-1.25")
Upper Stomach: 35.5" (+0.25")
Body Fat Mass: 41 lbs
Lean Body Mass: 175 lbs
Target Weight (6% Body Fat): 185 lbs

In reviewing the numbers, the most notable areas of change between December 10, 2013 and today appears to be with my body weight, stomach, shoulders, and chest. While almost all body parts have reduced in size, I find it interesting to see where the fat (and I'm sure some muscle) are greatly being reduced. Watching a reduction from my stomach, which is a huge problem area, is a welcomed sight.

Another change worth discussing is the one related to my body fat percentage. In the past, I used a fat caliper to measure percentages. I believe that I have been using the tool incorrectly, whereby giving inaccurate data. So, for the time being, I am simply going to use a visual comparison (as provided by Bodybuilding.com).

Photo Gallery  

...
Instead of trying to post body transformation pictures individually on the page, I am going to use Google's Picasa Web to share images. Assume that the smaller and tighter I get, the more recent the photo. Cool?

As I compare the most recent pictures, taken this morning, to the ones taken back in December 2013, I notice very few changes. I am not surprised since I took some time off between transformations. Thankfully, I didn't lose too many gains during my time away. In the coming weeks, I'm looking forward to a continued reduction in my stomach area along with more muscle definition.

Closing Thoughts

To my friends and family who tell me that I'm "skinny enough," hopefully you see where I am trying to attack the fat. While wearing clothes, I probably look fine, but when I remove all masks, you can see the truth. I have some work to do.

My most immediate goals are to reduce fat, show some well-defined muscles, and then eventually put some mass back on these bones. It is definitely a process, but one I am excited to adopt.

For those who want to follow along with my daily workouts and measurements, I am using BodySpace, a community over on bodybuilding.com. Follow this link to see my profile. Feel free to send me a friend request if you want.

As far as eating and supplements, I am doing pretty much the same thing as before, with the exception of my vitapak. Instead of GNC's Mega Men Sport Vitapak, I am now using GNC's GenetixHD Elite Physique Vitapak. I may do a review on the new stack once I've had a chance to use it for a while.

Should you have any questions or want to talk about the transformation thus far, please leave me a comment in the section below.

Until next time...

Tuesday, July 22, 2014

Why Do I Succeed?


Why Do I Succeed?

I succeed because I am willing to do the things you are not. 
I will fight against the odds. 
I will sacrifice. 
I am not shackled by fear, insecurity, or doubt. 
I feel those emotions drink them in and then swallow them away to the blackness of hell. 
I am motivated by accomplishment, not pride. 
Pride consumes the weak-kills their heart from within. 
If I fall, I will get up. 
If I am beaten, I will return. 
I will never stop getting better. 
I will never give up, ever.
That is why I succeed. 

~ Anonymous

Damond L. Nollan, M.B.A.

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E-mail: Contact Me

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