Hi Paul. This challenge looks very interesting. I've never been a gym rat and don't have anything more than some Walmart iron dumbbells and some Kettlebells at home. Does the program require advanced equipment? I'm 6' and about 177 lbs right now, so weight loss isn't huge on my list, but I'm sure I need to adjust my fat to muscle ratio substantially, I have a gut and sides so must be around 15-20% body fat I would guess.
12 weeks of consistency is harder than people realize! My problem was patience, after 2-3 weeks I would be upset that its taking so long 😂. But now I realize that 2-3 weeks is really just the beginning, 12+ weeks of consistency is where the real magic happens!
Pretty typical, people don't like the timeline, don't see immediate results and give up. It takes 3-4 weeks for the progress and results to start kicking in, then like magic, the changes really start happening and that gets and keep us fired up to go the distance and succeed. Keep it going and never give up. Let's go!!
I’m 43 and in the best shape of my life due to Consistency, fasting , hardwork and patience. I found a good re-feed at the end of the week boosted the metabolism, boosted the energy storage and gave me the incentive to be strict throughout the training week.
Good stuff guys! Amazing transformation. A key thing I think most would probably miss is he was coming with a great foundation of muscle through years of training prior. What a difference that makes! Even if you’re not being super serious about your nutrition and goals, it still has tremendous health benefits and then when you truly are ready, man are you way ahead of the game!
I’m 42 at 5’6”. Thanksgiving of 2022 I weighed in at 212 lbs (was 225 lbs at my heaviest), was sick of looking and feeling like crap and decided to make a change. From Dec. 1st 2022 through May 1st 2023 I lost 69 lbs. (dropped to 143) without exercise, no cardio or anything, just diet alone and listening to what my body was telling me. I changed my diet multiple times throughout the 5 months to maximize my weight loss and not hit a wall or setback. I maintained a steady 1,500-1,700 healthy caloric intake and it worked great. Since May 2023, after losing all that weight, I’ve been training in calisthenics and am in better shape than I’ve ever been. Got my abs back, got my toned physique back and feel great! Now I just maintain my weight (between 135-145), and can do that with ZERO cardio while even having 1 cheat DAY (come close to 3,500-4,000 calories some cheat days) and another day during the week where I have a cheat meal with drinks (usually Friday with pizza and beer followed by a Monster Energy mixed with Bacardi and/or a snifter or 2 of whiskey).
@@JimsworldSanDiego first off eating less. Was taking in 1700 calories on an average day just for breakfast (almost 4K-5k a day total). I cut that down to 1,500 calories a day and cut out almost all sugar.
I’m 6’ 1/2” and just lost 35 lbs in 60 days. Started at 232.2 and ended up at 197lbs. I gave myself 1500 calories a day and it was rough. Gave up eating 3-5 eggs for breakfast for 1 egg and 1 cup of egg whites. For meats I mainly stuck to Chicken Breast. I love steak, but you really blow through the calories with steak. Ate lots of dill pickles and cauliflower rice. 6 days a week in the gym lifting, and at least 45 minutes of cardio (elliptical machine). Also ate lots of plain Greek yogurt with blueberries & strawberries. You really have to weigh, log & measure everything you eat, and that includes any oils or butters you cook with.
Egg whites and yogurts are soft texture foods. So they won't satiate as well as harder texture foods, such as lean fish and chicken breast. If I make many of my meals of soft texture foods kike yogurt, whey shakes, egg whites, I am more hungry when cutting. New research shows texture is a major factor in satiation, even more so than just protein. In fact, in one study soft texture high protein foods like yogurt showed to be less satiating than hard texture lower protein foods. It is actually the food matrix of a given food that is more important for satiation. And the food matric is made up of a few factors: texture, volume, fiber content, and protein. But just being high in protein won't necessarily mean the food is satiating. For example, on the satiation index, lower protein foods like oatmeal ranker higher than high protein foods like yogurt or egg whites. Red meat ranks higher than egg whites, but oatmeal ranks higher than red meat. White lean fish and tuna ranks higher than many of the other proteins. But potatoes rank highest of all, by a king shot too. Apples, oranges, melons, strawberries, sweet potatoes, broccoli, cauliflower, oatmeal, all rank higher on the index and all have higher volume, higher fiber and harder textures. Cod, tuna, are some of the best lean proteins for satiation. White rice and bananas are soft texture, low volume foods so they're awful to stay full while cutting. Make your diet of those foods in place of egg white, yogurt etc. and you may notice quite a difference in fullness. I find not cooking vegetables like broccoli or cauliflower down too much is key as to helping stay full too since overcooking shrinks them and breaks down the cell walls too much. I like to gently steam or cook my veggies to where they are soft enough to eat but not too soft and still harder texture. I still have a shake before working out as faster digesting foods have their place for needing quick digesting energy for gym, but outside of that and maybe before bed I make my meals consist of the aforementioned harder texture higher volume foods, though even with my dairy based protein shakes I still try to pair harder texture carbs with them for sustained energy and some satiety.
Glad for you, but did you lose 35 pounds of FAT? Worried that 1500 is well be low your RMR, the number of calories your body just needs to perform basic functions. The issue can be that when people on shows like Biggest Loser do things like this, up to 40% of the "weight" they lose is muscle. Curious if you had body fat measurements done before/after.
@@XxAlex530xX I didn’t because I focused my 1500 calories with protein. As I wrote above, I ate lots of Chicken Breast. I also ate lots of Tuna straight out of the can with no mayo.
I was going to enter into this competition because I knew I’d be a contender at the end. This guy though did a great job! I’m just shocked that he was able to do it with such a high caloric intake compared to mine, but he also had an extra month then me. This just proves that everybody’s body is different and results are and can be drastically different.
Been watching you back in 2017 when I was a freshman in the student dorms. First time I join your challenge, super excited! Glad to see your success along the years.
The dude started out with a ton of muscle on Day 1. He was probably around 20% BF. You can see bicep veins even before the cut. No doubt he got shredded. But people think he put on all this muscle in 90 days. No that is not what happened.
oh yeah he had been training since he turned 40, losing body fat reveals the muscle you have. I explain this illusion all the time as I do this myself when I compete and it can be confusing.
for those who have never lost a lot of body fat i understand the confusion, i can tell you that getting ultra low body fat has an insane impact on how the body looks. In person you appear quite small but visually it's wild being able to see muscle in this detail.
It's not. Look at his Delts and traps. Clearly a sign of a androgen use, but probably nothing more than TRT, but to say he naturally lost 30lbs in 90 days and kept size is not true.
during his interview he stated he was natural, i have no reason to doubt him. His physique is fantastic but nothing outside the normal physique you see at a natural bodybuilding competition which I have been attending since 2006.@@GG-wg1yh
Not sure how old this guy is but he’s been working out for years. But that said who cares. Consistency day after day is what matters, diet and the right work outs. No wonder he looks great. Nice work fellahs!
So so impressive! Must be so so proud! Is this with the standard entry for the challenge or was it with a coach involved? Appreciate your time and response 🤗
For everyone calling bullshit, I followed PR’s advice on dieting and went from this (fat) to this (jacked, but not stage lean). Show some respect to those who actually have discipline.
The harsh reality many need to understand is that John’s transformation is spectacular though it is the tip of the iceberg. To achieve “stage ready” physique, it requires a marathon of time. His before picture already demonstrates a solid foundation of muscular development. Even with performance enhancing drugs, it takes TIME! Muscle growth takes time. He had excellent monitoring of his nutrition. You cannot achieve this level of success with guess work. It requires constant monitoring and adjustment to meet individual physiological needs. Regardless, he should be viewed with inspiration and motivation because anyone can achieve this, just understand you are embarking on a very long journey that can be difficult to maintain enthusiasm (which he stated how it can be psychological crushing)because you will not see instantaneous results. But before you know it, 6 months-or more depending on current body fat, muscular development-goes by with CONSISTENCY and you will catch yourself in the mirror with shocking results.
Heck, I have gone from 213 to 191 in 6 months. 2500 cals is a cheat day for me.. If I do what I’m supposed to do, I’m at 1700-1800 cals. Usually stick to it but I allow myself a cheat day per week. 57 years old, 6 feet tall and lifting 4 days a week. I’m happy with what I did but it takes so long… I still have a long way to go… 23% body fat and aiming for 15-20.
I dropped 150 lbs naturally and have kept it off by eating 3500 calories daily (got as low as 1400 at one point), being fully plant based and keeping an active lifestyle (6'4 210lbs). Everyone's metabolism and lifestyles are different, great video.
@@PaulRevelia You actually had alot to do with it, walking 15k steps a day at a minimum has been a game changer. No HIIT, no intense cardio... Just walking and resistance training 5 days a week. So thank you!
@@DEM78976How are you getting protein on plant diets, I saw most natural plant based proteins such as lentils, chickpeas etc gave higher carb content than say chicken or fish?
@@simrans3675 I personally eat a variety of different things.. tofu, tempeh, seitán, beans, legumes, nuts and plant based protein powder are some of the things I've integrated into my diet. Check out Fire Road, I've been buying my prepared meals from them for quite some time now.
That is a fantastic transformation! Congratulations! Lots of useful information in this video. A couple of questions if John doesn’t mind… he mentioned he was doing a push pull leg routine, was he doing that one time a week? Twice a week? Also, I’m curious how old he is, and if he was using any TRT or HRT? I know that may be his own private business, but it helps to help us set expectations. Thanks!
PPL and a cardio day. No schedule just keep repeating with no days off. Even now a few years later my only days off are family vacations and the days where working out is not an option. I never schedule a day off because living life forces days off:) I have never used TRT. As big as the pictures make me look I was only 177lbs for the contest. I now range 185-190 and feel great. Thanks for the compliments:)
@@jmasgalas Thank you for the answers! The information you shared in the video and your answers to my questions are very helpful and usable. I'll be applying it during my prep for a 50+ natural competition in April. Congrats on your transformation, very impressive and inspiring!!!
awesome video Paul. It is really cool to see the positive impact Pro Physique is having on so many lives; even outside of this Transformation challenge...y'all certainly have on mine.
@@stuartscott1679that’s a huge consideration though. you cannot simply say “but hard work.” Of course you need to work hard, but trt helps TREMENDOUSLY.
I often think it's easier at 40. I have less chaos in my life, sure physically we can seem much different but at 48 I still feel remarkable and I have often said I am way more consistent since turning 40 then I was in my 20's.
hi Paul can the workouts be done from Home with dumbbells ? one of my Dogs passed from Cancer a few months ago , what left my second one in a state of grief and separation anxiety. i owe her so much , so leaving her while we help her adjust is out of the question .
oh yeah body fat really does change the look. He didn't add muscle, it was there, he kept muscle but lost so much body fat it created a wild illusion. Welcome to bodybuilding! I often get asked how much weight i gained in prep when i lose 30lbs or more.
Ha Gotta love that. I’m on week 5 of cutting. Down 10 pounds. 12 more to go, then lean bulking will start. Currently 6’2 210. Goal is a solid and lean 215
Dont buy that junk then! Save your calories maybe for a saturday evening then have 1 slice pizza, 1 chocolate bar 2 cookies!! Then go back to calorie counting.
@@PaulRevelia I hugely appreciate your reply, keep it simple. All the best. I signed up for a triathlon on Loch Lomond, having not done one for years, I thought it might motivate me. It seems to be working so far…only day 2 since signing up though, I’ve got a few months until July 27th to get in shape 🤣🤞💪
That’s a good follow-up question I didn’t ask him how often he Institute of the refeed days but I got the sense that after that he didn’t do another one for a while.
I suspect it sort of goes by client feedback. How you are feeling mentally, emotionally... Are you tired? how's your appetite etc... rather than a cookie cutter style time-frame.
Do you have any recommendations on refeeds as far as calories go? I saw he bumped up 1K, but it’s there a known amount over what you normally eat that’s effective?
I’m 58 years old and I weigh 183 pounds and I eat nothing but baked food and vegetables but I still got a belly fat. How can I get rid of it and I’m doing push-up exercise I need help thank you have a blessed day.
I'm happy hovering around ten to twelve percent. It seems like all the research points towards it being bad news to try to hold 5% long term. Not enough calories, low sex drive, and basically, the body thinks it's dying.
So how did he break a plateau? He said he was at 2200 calories and got stuck at 185. He mentioned he raised it to whopping 3200 calories the following day. How did he break the plateau? Did he start lowering his calories from 3200 again or the next few days hw went back to 2200?
It was a rolling schedule. PPL then a cardio day. Rinse and repeat. I didn’t have any days off since there was only 12 weeks and I had to change dramatically. Lifts were about 60-80 minutes.
We’ve had multiple winners from Europe and Australia. There’s no time requirement to be a part of the challenge you just take the meal plans take the nutrition plans jump in the group when you want. Certainly don’t have to join but it’s open worldwide.
I do push-ups I do dumbbells I mean my arms up is good. My chest is good. I’ll try to get rid of this belly fat. That’s what I need help and I am being consistent. I’ll eat no fried fruit at all. Can you help me and I 57
my comment disappeared - but was saying i've been wanting to join a challenge but worry about my chronic illness & mobility/disability issues being a hinderance . 51/f
His before actually doesn't look that bad. Looks like someone who went on Vacation for 10 days eating ACYE buffets and then getting back into shape afterwards. He doesn't look like an obese person who just transformed his body in 90 days.
A great transformation which I would love to also achieve. But it’s even more incredible given that he didn’t adjust ANYTHING very much. Not his Training, Not Diet, He “Just done what he Always Done”. So how come he started as he was and ended up shreded !!!!
As he stated in his full interview, he is lifetime natural at 45 years old. The ending pictures may be a little bit deceiving but he weighs 177 pounds. Low body fat, create the illusion of being bigger when he was actually 30 pounds less than a picture where he started.
In the before pics, he looks like a bodybuilder in his off-season phase. if you look at his shoulders and chest area you can see muscular development. He isn't a couch potato who couldn't spell gym if you spotted him the G and the M. I'd be more impressed if the fellow was a total slob with poor eating habits and led a sedentary lifestyle.
How much $ i say this i have no problem to join a challenge. But everyone asking for money. Is there anyone want to help people with out money. So i would like to transform from 220lbs to 190 or 195 . 186,185 the extreme side of this. I'm 5"8 220 60yrold. So help me out.
Awesome video I sent in my request to join the new Facebook private group I haven't been accepted yet also I haven't received my registration card for the new challenge
Registration Open For Our Current Challenge www.prophysique.com/transformationchallenge
you made a typo in the title... you should write "900 days"
Hi Paul. This challenge looks very interesting. I've never been a gym rat and don't have anything more than some Walmart iron dumbbells and some Kettlebells at home. Does the program require advanced equipment? I'm 6' and about 177 lbs right now, so weight loss isn't huge on my list, but I'm sure I need to adjust my fat to muscle ratio substantially, I have a gut and sides so must be around 15-20% body fat I would guess.
I know it started yesterday, can I still join? tried to click the link it works but it doesn't take my payments?
12 weeks of consistency is harder than people realize! My problem was patience, after 2-3 weeks I would be upset that its taking so long 😂. But now I realize that 2-3 weeks is really just the beginning, 12+ weeks of consistency is where the real magic happens!
yes I say this every challenge, the first few weeks everyone is fired up, the middle weeks are the hardest!
90 days is 13 weeks...
@@Dedimoldu9so 1 extra week...
Pretty typical, people don't like the timeline, don't see immediate results and give up. It takes 3-4 weeks for the progress and results to start kicking in, then like magic, the changes really start happening and that gets and keep us fired up to go the distance and succeed. Keep it going and never give up. Let's go!!
I think I am in a plato
I’m 43 and in the best shape of my life due to Consistency, fasting , hardwork and patience. I found a good re-feed at the end of the week boosted the metabolism, boosted the energy storage and gave me the incentive to be strict throughout the training week.
Good stuff guys! Amazing transformation. A key thing I think most would probably miss is he was coming with a great foundation of muscle through years of training prior. What a difference that makes! Even if you’re not being super serious about your nutrition and goals, it still has tremendous health benefits and then when you truly are ready, man are you way ahead of the game!
yeah he already had a great look!
I’m 42 at 5’6”. Thanksgiving of 2022 I weighed in at 212 lbs (was 225 lbs at my heaviest), was sick of looking and feeling like crap and decided to make a change. From Dec. 1st 2022 through May 1st 2023 I lost 69 lbs. (dropped to 143) without exercise, no cardio or anything, just diet alone and listening to what my body was telling me. I changed my diet multiple times throughout the 5 months to maximize my weight loss and not hit a wall or setback. I maintained a steady 1,500-1,700 healthy caloric intake and it worked great. Since May 2023, after losing all that weight, I’ve been training in calisthenics and am in better shape than I’ve ever been. Got my abs back, got my toned physique back and feel great! Now I just maintain my weight (between 135-145), and can do that with ZERO cardio while even having 1 cheat DAY (come close to 3,500-4,000 calories some cheat days) and another day during the week where I have a cheat meal with drinks (usually Friday with pizza and beer followed by a Monster Energy mixed with Bacardi and/or a snifter or 2 of whiskey).
What things did you have to take out of your diet?
@@JimsworldSanDiego first off eating less. Was taking in 1700 calories on an average day just for breakfast (almost 4K-5k a day total). I cut that down to 1,500 calories a day and cut out almost all sugar.
People underestimate the amount of discipline it takes. The dateline is key!
i find this to be so true!
I’m 6’ 1/2” and just lost 35 lbs in 60 days. Started at 232.2 and ended up at 197lbs. I gave myself 1500 calories a day and it was rough. Gave up eating 3-5 eggs for breakfast for 1 egg and 1 cup of egg whites. For meats I mainly stuck to Chicken Breast. I love steak, but you really blow through the calories with steak. Ate lots of dill pickles and cauliflower rice. 6 days a week in the gym lifting, and at least 45 minutes of cardio (elliptical machine). Also ate lots of plain Greek yogurt with blueberries & strawberries.
You really have to weigh, log & measure everything you eat, and that includes any oils or butters you cook with.
Egg whites and yogurts are soft texture foods. So they won't satiate as well as harder texture foods, such as lean fish and chicken breast. If I make many of my meals of soft texture foods kike yogurt, whey shakes, egg whites, I am more hungry when cutting. New research shows texture is a major factor in satiation, even more so than just protein. In fact, in one study soft texture high protein foods like yogurt showed to be less satiating than hard texture lower protein foods. It is actually the food matrix of a given food that is more important for satiation. And the food matric is made up of a few factors: texture, volume, fiber content, and protein. But just being high in protein won't necessarily mean the food is satiating. For example, on the satiation index, lower protein foods like oatmeal ranker higher than high protein foods like yogurt or egg whites. Red meat ranks higher than egg whites, but oatmeal ranks higher than red meat. White lean fish and tuna ranks higher than many of the other proteins. But potatoes rank highest of all, by a king shot too. Apples, oranges, melons, strawberries, sweet potatoes, broccoli, cauliflower, oatmeal, all rank higher on the index and all have higher volume, higher fiber and harder textures. Cod, tuna, are some of the best lean proteins for satiation. White rice and bananas are soft texture, low volume foods so they're awful to stay full while cutting. Make your diet of those foods in place of egg white, yogurt etc. and you may notice quite a difference in fullness. I find not cooking vegetables like broccoli or cauliflower down too much is key as to helping stay full too since overcooking shrinks them and breaks down the cell walls too much. I like to gently steam or cook my veggies to where they are soft enough to eat but not too soft and still harder texture. I still have a shake before working out as faster digesting foods have their place for needing quick digesting energy for gym, but outside of that and maybe before bed I make my meals consist of the aforementioned harder texture higher volume foods, though even with my dairy based protein shakes I still try to pair harder texture carbs with them for sustained energy and some satiety.
Did you lose a lot of muscle at those calories ?
Glad for you, but did you lose 35 pounds of FAT? Worried that 1500 is well be low your RMR, the number of calories your body just needs to perform basic functions. The issue can be that when people on shows like Biggest Loser do things like this, up to 40% of the "weight" they lose is muscle. Curious if you had body fat measurements done before/after.
@@XxAlex530xX I didn’t because I focused my 1500 calories with protein. As I wrote above, I ate lots of Chicken Breast. I also ate lots of Tuna straight out of the can with no mayo.
I was going to enter into this competition because I knew I’d be a contender at the end. This guy though did a great job! I’m just shocked that he was able to do it with such a high caloric intake compared to mine, but he also had an extra month then me. This just proves that everybody’s body is different and results are and can be drastically different.
Been watching you back in 2017 when I was a freshman in the student dorms. First time I join your challenge, super excited! Glad to see your success along the years.
Thanks for sharing!
Paul, this breakdown of what John did specifically was awesome and a huge help! No one ever breaks it down like this!!
Happy it helped
Did he talk about his PED use? Why are we still acting like these transformations aren’t attributed to exogenous hormone usage.
Exactly
His results at that height and weight can be done naturally. With his age he could be on trt which is possible as well.
@@Deyofamily lol
The dude started out with a ton of muscle on Day 1. He was probably around 20% BF. You can see bicep veins even before the cut. No doubt he got shredded. But people think he put on all this muscle in 90 days. No that is not what happened.
oh yeah he had been training since he turned 40, losing body fat reveals the muscle you have. I explain this illusion all the time as I do this myself when I compete and it can be confusing.
Is this a natty transformation or an assisted one. Either way it still takes effort and diet. No judgement
Awesome John, you're an inspiration! Thanks to you too, Paul, your consistent contribution to the community that you've built is simply wonderful 👍
My pleasure!
How is this transformation even naturally possible bruh WOW. His after pic looks fake. That is God tier transformation.
for those who have never lost a lot of body fat i understand the confusion, i can tell you that getting ultra low body fat has an insane impact on how the body looks. In person you appear quite small but visually it's wild being able to see muscle in this detail.
He's more peeled than a banana!! #giterdun
its definitely possible he has some hormonal assistance or is on trt, but still damn impressive
It's not. Look at his Delts and traps. Clearly a sign of a androgen use, but probably nothing more than TRT, but to say he naturally lost 30lbs in 90 days and kept size is not true.
during his interview he stated he was natural, i have no reason to doubt him. His physique is fantastic but nothing outside the normal physique you see at a natural bodybuilding competition which I have been attending since 2006.@@GG-wg1yh
Back to watch John again... This is literally how my plan is unfolding... LOVE it...
Not sure how old this guy is but he’s been working out for years. But that said who cares. Consistency day after day is what matters, diet and the right work outs. No wonder he looks great. Nice work fellahs!
This dude is my inspiration... hitting up week 5 at 190.. down from 200... right on the money. This is madness...
Not gonna lie, he didn't look bad at all in his before pic 👍🏽
yeah he looked great before, which is how he got to that insane finishing place.
So so impressive! Must be so so proud! Is this with the standard entry for the challenge or was it with a coach involved? Appreciate your time and response 🤗
Well done! I'll be watching this again during my transformation as well
For everyone calling bullshit, I followed PR’s advice on dieting and went from this (fat) to this (jacked, but not stage lean). Show some respect to those who actually have discipline.
appreciate the support, I don't mind those who question it. If they believe they can't, then they can't.
Cool interview. Even cooler that PR responds to every comment. Who does that??
Here to help
Yet another truly amazing transformation, good job John!
Thank you kindly!
Another amazing story with amazing results. 🎉. These stories are very motivating. Thank you
Glad you like them!
The harsh reality many need to understand is that John’s transformation is spectacular though it is the tip of the iceberg. To achieve “stage ready” physique, it requires a marathon of time. His before picture already demonstrates a solid foundation of muscular development. Even with performance enhancing drugs, it takes TIME! Muscle growth takes time. He had excellent monitoring of his nutrition. You cannot achieve this level of success with guess work. It requires constant monitoring and adjustment to meet individual physiological needs. Regardless, he should be viewed with inspiration and motivation because anyone can achieve this, just understand you are embarking on a very long journey that can be difficult to maintain enthusiasm (which he stated how it can be psychological crushing)because you will not see instantaneous results. But before you know it, 6 months-or more depending on current body fat, muscular development-goes by with CONSISTENCY and you will catch yourself in the mirror with shocking results.
this is very well said!
Heck, I have gone from 213 to 191 in 6 months. 2500 cals is a cheat day for me.. If I do what I’m supposed to do, I’m at 1700-1800 cals. Usually stick to it but I allow myself a cheat day per week. 57 years old, 6 feet tall and lifting 4 days a week. I’m happy with what I did but it takes so long… I still have a long way to go… 23% body fat and aiming for 15-20.
This is awesome, great info and motivational tips. Congratulations!!
Glad you enjoyed it!
It’s important to note that he had a ton of muscle when cutting. Body composition plays a big role in cut speed and approach.
What about some of us who only need to lost belly fat after a few kids and few c section? Great transformation 🙌👏👏
Holy cow. Friggin amazing!
Right?!
I dropped 150 lbs naturally and have kept it off by eating 3500 calories daily (got as low as 1400 at one point), being fully plant based and keeping an active lifestyle (6'4 210lbs). Everyone's metabolism and lifestyles are different, great video.
Nice work!
@@PaulRevelia You actually had alot to do with it, walking 15k steps a day at a minimum has been a game changer. No HIIT, no intense cardio... Just walking and resistance training 5 days a week. So thank you!
@@DEM78976How are you getting protein on plant diets, I saw most natural plant based proteins such as lentils, chickpeas etc gave higher carb content than say chicken or fish?
@@simrans3675 I personally eat a variety of different things.. tofu, tempeh, seitán, beans, legumes, nuts and plant based protein powder are some of the things I've integrated into my diet. Check out Fire Road, I've been buying my prepared meals from them for quite some time now.
That is a fantastic transformation! Congratulations! Lots of useful information in this video. A couple of questions if John doesn’t mind… he mentioned he was doing a push pull leg routine, was he doing that one time a week? Twice a week? Also, I’m curious how old he is, and if he was using any TRT or HRT? I know that may be his own private business, but it helps to help us set expectations. Thanks!
He may jump in and answer.
PPL and a cardio day. No schedule just keep repeating with no days off. Even now a few years later my only days off are family vacations and the days where working out is not an option. I never schedule a day off because living life forces days off:) I have never used TRT. As big as the pictures make me look I was only 177lbs for the contest. I now range 185-190 and feel great. Thanks for the compliments:)
Thanks John
@@jmasgalas Thank you for the answers! The information you shared in the video and your answers to my questions are very helpful and usable. I'll be applying it during my prep for a 50+ natural competition in April. Congrats on your transformation, very impressive and inspiring!!!
@@jmasgalasHey John what food tracker app do you use? Any insight on your macros, please. And congrats on your journey, brotha.
awesome video Paul. It is really cool to see the positive impact Pro Physique is having on so many lives; even outside of this Transformation challenge...y'all certainly have on mine.
I am happy to hear that.
Way to go bro!!! Im on the same kind of mission! Down a modest 11 lbs in 28 days ,8 lbs to go for this cut !
Awesome let's go!
My plan is to feast for Super Bowl. Diet and train hard for 12 weeks. Have the physique of my dreama on Mother's Day 2024.
i like this plan I may follow suit!
🔮Dudes a demon🔥🔥
He got so shredded, really cool to see for a guy who lives a normal life!
Woo Hoo!! Getting close!
Go time!
any chance he's taking TRT?
Doesn't matter if you're taking trt, you still have to work your butt off to get stage lean. If it was easy, everybody would be on stage.
@@stuartscott1679that’s a huge consideration though. you cannot simply say “but hard work.”
Of course you need to work hard, but trt helps TREMENDOUSLY.
This is awesome! And also have a Cubii (under desk elliptical) thanks for confirming this is a great use for cardio well plus everything you did! 😂
this is something I am thinking about getting.
Years of muscle building and a 90 day cut
he said he started lifting around age 40, and he was 45 when he did this.
He truly went from dad mode to sexy as hell! WOW!!!
Amazing transformation 🏆
yeah really wild!
Wow holy smokes, amazing!
Yeah he crushed it
Excellent transformation. What weight did John reach? 175?
Seriously kids no excuses, bro dude is in his 40’s getting shredded. Get up on it
I often think it's easier at 40. I have less chaos in my life, sure physically we can seem much different but at 48 I still feel remarkable and I have often said I am way more consistent since turning 40 then I was in my 20's.
hi Paul
can the workouts be done from Home with dumbbells ?
one of my Dogs passed from Cancer a few months ago , what left my second one in a state of grief and separation anxiety.
i owe her so much , so leaving her while we help her adjust is out of the question .
we do provide home workouts!
Great achievement! Has John’s bodyweight stayed low since this ?
Great video.
Glad you enjoyed it
Way to go John!!!
Really cool to see!
Not taking anything away from the guy but he had a solid foundation to begin with.
oh yeah body fat really does change the look. He didn't add muscle, it was there, he kept muscle but lost so much body fat it created a wild illusion. Welcome to bodybuilding! I often get asked how much weight i gained in prep when i lose 30lbs or more.
Ha Gotta love that. I’m on week 5 of cutting. Down 10 pounds. 12 more to go, then lean bulking will start. Currently 6’2 210. Goal is a solid and lean 215
If we sign up do we get the information we need before the beginning of the challenge?
Of course
I like watching these videos and think I can drop weight but the pizza , chocolate, biscuits and cakes win all the time.
it's about accountability, i eat all those things.
Dont buy that junk then! Save your calories maybe for a saturday evening then have 1 slice pizza, 1 chocolate bar 2 cookies!! Then go back to calorie counting.
you enjoy eating that stuff for a few minutes, then regret the fat gain forever... not worth it
How do you make this work for a 40yo NHS shift worker who’s also trying to complete a portfolio, renovate a house and run a household?
Probably just focus on diet, planning meals ahead and the gym 4-5 days per week and make that a priority
@@PaulRevelia I hugely appreciate your reply, keep it simple. All the best. I signed up for a triathlon on Loch Lomond, having not done one for years, I thought it might motivate me. It seems to be working so far…only day 2 since signing up though, I’ve got a few months until July 27th to get in shape 🤣🤞💪
Loving the new Camera!
Thanks trying some things out!
I’m going to join this challenge just to be in the article of Men Healths! Let’s go!
Yes let's get in there again!
I was in the last challenge and lost a few pounds, this time I’ve got to get leaner!
I’m 175 lbs 5’6” and I want to cut without losing any muscle.
Great video! Is the Facebook group open for all? Or just those who join?
It's open to those who enter the competition only.
you made a typo in the title... you should write "900 days"
he submitted his photos on day 1 and day 90, i assure you this is legitimate.
Do you think it’s been that long 😂😂😂
Hello John and Paul, Could someone please comment at what calorie amount was his new maintenance at that incredible new ripped physique? Thank you.
For European user it would be great to list also KG in your report. Thanx for your great work
Great suggestion!
Hi Paul, In the standard option for the contest do you provide our macros as we progress? And can this be done in a home gym?
Standard entry does not provide updates but you are free to ask questions in the group and our coaches will provide suggestions.
Enjoy these after transformation talks, make them longer and go into way more detail though.
These are clips from my podcast
@@PaulRevelia I shall listen to the full pods then sir thanks 👍
When he says he 'added' the re-feed day, does that mean he did it weekly or just once in the 12 weeks?
That’s a good follow-up question I didn’t ask him how often he Institute of the refeed days but I got the sense that after that he didn’t do another one for a while.
I suspect it sort of goes by client feedback. How you are feeling mentally, emotionally... Are you tired? how's your appetite etc... rather than a cookie cutter style time-frame.
Do you have any recommendations on refeeds as far as calories go? I saw he bumped up 1K, but it’s there a known amount over what you normally eat that’s effective?
That's pretty extreme, but not that crazy. I usually have refeeds at 40-50% over with most of that being carbs.
I’m 58 years old and I weigh 183 pounds and I eat nothing but baked food and vegetables but I still got a belly fat. How can I get rid of it and I’m doing push-up exercise I need help thank you have a blessed day.
Have tracked protein?
After being eating 1700 kcl can he go back to 2500 without getting fat? Due to the metabolic adaptation
no he would reverse diet his way back up or risk gaining quickly. Metabolism is adaptable.
Should we join your sight and get a coach 1st, before we join the contest?
If you want a coach then your entry is included.
I'm happy hovering around ten to twelve percent. It seems like all the research points towards it being bad news to try to hold 5% long term. Not enough calories, low sex drive, and basically, the body thinks it's dying.
that's correct, 5% is for a purpose not for a long time.
How much did he loss?
How does bumping your calories to over 3000 for a day helped you to lose more weight down the road? What is the science behind it?
Watch my refeed videos
So how did he break a plateau? He said he was at 2200 calories and got stuck at 185. He mentioned he raised it to whopping 3200 calories the following day. How did he break the plateau? Did he start lowering his calories from 3200 again or the next few days hw went back to 2200?
He stayed he went back to 2200 then he started dropping daily
Was the push/pull/legs done only once per week? So only 3 weight training days per week?
It was a rolling schedule. PPL then a cardio day. Rinse and repeat. I didn’t have any days off since there was only 12 weeks and I had to change dramatically. Lifts were about 60-80 minutes.
Thank you John for jumping in!
@jmasgalas great info. Thank you!
I worry about losing muscle when lowering calories. Does recovery from workouts change at all when drastically lowering calories?
Not if protien and training continue
It would be great if I can join the 90 days challenge. But due to the time difference it would be difficult for me. I live in Europe.
We’ve had multiple winners from Europe and Australia. There’s no time requirement to be a part of the challenge you just take the meal plans take the nutrition plans jump in the group when you want. Certainly don’t have to join but it’s open worldwide.
I do push-ups I do dumbbells I mean my arms up is good. My chest is good. I’ll try to get rid of this belly fat. That’s what I need help and I am being consistent. I’ll eat no fried fruit at all. Can you help me and I 57
Ending at 1700 kcal for someone starting at more than 3000 is tough... And not encouraging... Is it really necessary?
It’s was to push his body to the extreme low body fat you see, it’s certainly not necessary if you don’t want to do that
my comment disappeared - but was saying i've been wanting to join a challenge but worry about my chronic illness & mobility/disability issues being a hinderance . 51/f
We are here to help
@@PaulRevelia you got me! 💪
Paul.. I joined the challenge.. how do I pick meal plan with correct calories for me?
use my calculator at prophysique.com
Think he could have stayed at 2400 calories and become that lean? Solid work!!
He’d have to do more cardio
So he went from being fit to being fit.... got it.
he went from from normal fit to crazy level of condition!
His before actually doesn't look that bad. Looks like someone who went on Vacation for 10 days eating ACYE buffets and then getting back into shape afterwards. He doesn't look like an obese person who just transformed his body in 90 days.
he wasn't obese, but he did lose 30lbs of body fat.
A great transformation which I would love to also achieve. But it’s even more incredible given that he didn’t adjust ANYTHING very much. Not his Training, Not Diet, He “Just done what he Always Done”. So how come he started as he was and ended up shreded !!!!
He lowered calories and added cardio during the challenge
I'm guessing a significant percentage of the weight gains he experienced after the refeed day was water retention.
Yes carbs pull water into the muscles
If you don't stop drinking beer it won't happen. I happy to be 10 pounds heavier having some beers at night.
Looks like heavily edited photos for 12 weeks
That’s what happens when you lose 30lbs of body fat, these are raw images
Wow the man’s gotta be 6/7% body fat at day 90 doubtful the callipers could even grab at anything 😂👊
I want to join the private Facebook group, what’s the page / group called?
What kind of steroids did he use ?
As he stated in his full interview, he is lifetime natural at 45 years old. The ending pictures may be a little bit deceiving but he weighs 177 pounds. Low body fat, create the illusion of being bigger when he was actually 30 pounds less than a picture where he started.
Thank you
In the before pics, he looks like a bodybuilder in his off-season phase. if you look at his shoulders and chest area you can see muscular development. He isn't a couch potato who couldn't spell gym if you spotted him the G and the M. I'd be more impressed if the fellow was a total slob with poor eating habits and led a sedentary lifestyle.
was there TRT involved?
we did not discuss it.
Calories Smalories. Eat the correct food and you will revert to your natural size, unless you work out a lot and aim to build muscle.
If I had the money I’d jump in
$50
@@PaulRevelia Yeah I know
@@PaulReveliawhat is the 50 dollars for?
To enter our transformation challenge, meal plans, training, support group
@@PaulRevelia thanks!
How much $ i say this i have no problem to join a challenge. But everyone asking for money. Is there anyone want to help people with out money. So i would like to transform from 220lbs to 190 or 195 . 186,185 the extreme side of this. I'm 5"8 220 60yrold. So help me out.
yes it's $50, that covers my costs for staff, website, and we include this in the $25,000 cash prize we provide. Thank you.
Holy crap. Help meeee!
let me know how I can help.
@@PaulRevelia I have about 60 lbs to lose. Is this possible?
@PaulRevelia how much for one on one traing?
Free consultation prophysique.com/sign-up
@PaulRevelia I received an email saying you wasn't excepting new clients unless they are competing. I'm not competing. Just weight loss.
😊😊😊
Thank you!
What's his bf % in that pic? Asking just to have realistic expectations.
Before I would say 13-14 and after 6-7.
@@PaulRevelia thanks!!!
👏🏻Do the winners get drug tested for PEDs like testosterone etc…
No John stated he was natural, no reason not to believe him. He just lost 30lbs of body fat which is common in my line of work.
Yeah - John did drugs.
No he did not, he is still natural going from 206-177lbs it’s an illusion when you get lean. He discusses this.
Yea just what i thought 49.99 😅😅 ok
Thank you.
BS. I've done even 16weeks, without achieving the result.
So because you failed, everyone else must be lying, OK, Mr. victim
Awesome video I sent in my request to join the new Facebook private group I haven't been accepted yet also I haven't received my registration card for the new challenge
If you email and every name differ it takes a minute to confirm
@@PaulRevelia thank u