Thursday, October 17, 2013

Getting Started With Kris Gethin's 12-Week Body Transformation

Follow the link to read a more comprehensive version of the "Kris Gethin's 12-Week Body Transformation."

This past weekend, I introduced a new workout program called "12 Week Daily Video Trainer with Kris Gethin." While I have had some significant success on my own, I wanted to break through the plateau and continue toward my goals. Enter Kris Gethin, writer and photographer for

What I like about Kris' program is that he created a video for each day where he does the workout with us. During the course of 84 days, he goes from 230 lbs down to 201 lbs. While his results may not be typical, I believe the program will be extremely beneficial to anyone willing to put in the work.

In this article, I would like to provide some details for the program, mainly nutrition, supplements, and beginning tips. It's important to be ready for this hardcore training. Don't worry, you can do it!

Meal Plan

Before we begin, Kris makes the following statement regarding nutrition:

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.


  • Egg whites
  • Oats
  • Coffee
Meal 2

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

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

  • Fish
  • Brown Rice
  • Broccoli

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

  • Tilapia
  • Brown rice
  • Coffee
Post-Workout: Protein Shake with Glutamine, Creatine, and Vitargo


  • 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. 


  • 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

Initial Reaction

My initial reaction to this list of supplies felt overwhelming. First, I'm not THAT hungry. Second, that seems like a lot of money. I clearly was not ready.

While my intention was to start on Monday, I decided to get prepared, buy all the supplies I needed, and start on the following Monday. Although, I promised that I'd do what I could with that I had. 

The Food

Between eating chicken breast, broccoli, egg whites, oat meal, brown rice, protein, and my Mega Man multivitamins (Sport), I lost about 8 pounds after only a few days. Now, I believe a lot of that was water weight, but it was interesting to see how quickly the nutrition and supplements helped out.

Note: Make sure to get some kind of probiotic to assist with the digestive process. 

Working Out

Unfortunately, I haven't been to the gym this week, as it was a little jolting trying to work it into my schedule, but I'll get it together between now and Monday.

Well, that should just about do it. Make sure to stop by the website for more details on the series, videos, and workout plan.

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Damond L. Nollan, M.B.A.

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