“Body by Design” By Kris Gethin Book Review and Reflection
As a long time active member of Bodybuilding.com and BodySpace, I was one of the first to receive a copy of the "Body by Design" fitness book by author Kris Gethin. It is currently about $14 dollars on Amazon and is worth a peek if you are looking for some extra motivation.
Amazon Link: http://www.amazon.com/Body-Design-Complete-12-Week-Transform/dp/1451602170
The Book
"Body by Design" it its core is a transformation book. It is crafted to get you off the couch and for a more active and healthier lifestyle. It runs you through four parts. The first part is The Promise. In this section, there is a strong focus on finding motivation and setting the foundation of what your overarching goals will be. Setting the theme for the book, you dive into the details in the next three sections.
Part II is labeled The Four Pillars of Power, this section focuses on will power and why people fail. Most people come up with excuses on why they will not workout today and attempt to push off what they can do today to tomorrow. Understanding and acknowledging the influences that impact your long term goals can mentally prepare you for the long hard battle ahead.
Part III is the specifics, The Body by Design Plan. Kris Gethin walks you through a detailed workout and nutrition plan that will give any beginning a starting base for developing their own workout plan in the future. Personally, I feel he overemphasizes cardio and isolation movements but I have vastly different goals than most beginners. He also provides some nice diet tips to help you stay on your chosen course.
Part IV or Never Look Back ends with motivational words to help you turn a goal to a lifestyle. I personally feel that working out should not be a task to do, but a lifestyle choice incorporated as a natural extension of your day. Once you achieve this level of comfort, all the building blocks will fall into place itself. At my point in life, I have no worries about diet. I can eat whatever and drink whatever while maintaining a healthy lifestyle. I found my balance and so could you.
The Message
The book itself isn't earth shattering. Many of the concepts and tips are reasonable but not new to the industry. What differentiates the book is the stories inside and how the book was created. The book is based on BodySpace, which is the key takeaway. Inside each chapter includes stories of real people, people that I have personally crossed paths with in BodySpace. BodySpace is an extension of Bodybuilding.com. It is the social networking portion of the website that lets people keep track of their progress and learn from their peers.
Bodybuilding.com chose average people with extraordinary success stories from BodySpace and peppered the book with their message. It may just be a fitness book, but it dares you to take the chaos of your own life and find your center.
The book contains the stories of the following people:
- Claudio Ramos
- Kassandre Harper-Cotton
- Tiffany Forni
- Peter Czerwinski (http://www.youtube.com/watch?v=RBh8cqabrWo) - For three years I have watched him make a name for himself in the industry and is now one of the top competitive eaters in the world.
- Errol Hannigan
- Judi Hannigan
- Rochelle Ford
- Brad Spencer
- Ricky Howell
- Monica Gregerson
- Steve Poyner
- Charlotte Quillen
- Sarah Murdick
- Ed Cook
- Amy Barnes
- Nick Scott
So what is so great about this group of random people? You can go online to BodySpace and ask them a question. These are not fake smiles behind a fitness magazine, they can be easily reached with a simple click of a button. If you are looking for extra motivation and need some help, these are the people to talk to.
BodySpace
Honestly, the book itself is a nice introduction to the ever evolving BodySpace (http://bodyspace.bodybuilding.com/). As the book described, the best way to take the little steps is to give yourself accountability. Go online, layout your plan for the future, join a community where people are having the same challenges, these are the people that will help you dig deep inside for the motivation to destroy it at the gym.
Three years ago, I joined Bodybuilding.com not knowing what I was doing.
Since then I have made significant progress in the community. Everyone needs to find motivation somewhere. I find my motivation by keeping an online log of my chosen lifestyle. Whatever you do, make yourself accountable for your choices and actions.
Tortured Clothing – Rising Phoenix “Red” Review
I want to give a special shout out to XquisiteDesigns of Tortured Clothing Company (http://www.torturedclothingco.com/) for sending me a Rising Phoenix T-Shirt. For those unfamiliar with this brand, Tortured Clothing designs t-shirts that represent the hardcore athletic way of life.
Tortured is the feeling you get when you leave the gym, without winning the battle. It was you versus 500lbs on deadlifts today. The weight won. You couldn’t lock out 1 rep. Your drive is burning inside you torturing your mind. You can’t wait for the next session to battle the weight again.
Tortured is the feeling your muscles get when you reach your goal. The next session comes along and you murder the weight. You pull that 500lbs for reps. Your muscles are throbbing in pain. They are tortured with agony. But it was all worth it.
Tortured is a way of life.
Tortured Clothing Company offers premium t-shirts for the hardcore athlete at an affordable price. All t-shirts are very soft and have a great stylish fit. All designs feature metallic inks and foils to stand out from the crowd. You’ve worked so hard in the gym getting the body you’ve always wanted. Wear Tortured Clothing and show off your hard work outside of the gym.
Shipping
The shirt came within 2-3 days of the company getting my address. They have great customer service and work on getting the inventory to your hands ASAP.
Feel
The material is 100% cotton and is best described as a material similar to American Apparel t-shirts. It is soft to the touch, but not as soft the American Apparel shirts I typically buy. This may change after a few washes. The design itself is not weaved into the shirt for those interested. Since the shirt is so soft, it molds nicely to your body and feels very nice during a cool summer day.
Size
I am 5'7'' and 155 pounds as of this post. The shirt fits very nicely around my arms and torso. I think the medium is fairly representative of the typical medium shirts you can buy in stores.
Look
I love the color red chose the Rising Phoenix for the great white on red design. It has a nice flow to the design and looks great in photographs. There is no design on the back for those curious.
PICTURES
Decided to do a little photo shoot with the shirt since it fit so well.
Blue GrowtH
It's always a fun day when Controlled Labs releases a new product. Here is the newest one in our lineup.
Key Attributes:
- Serum GH level enhancement
- Deeper, more restful, sleep
- Promote muscle strength and size
- Supports overall health and endothelial function
- Enhanced skin and sexual benefits
- No PCT required
Growth and regeneration are the top requirements that bodybuilders and athletes are always looking for. These two elements are what can make or break an athlete in a particular sport and why so many have turned to HGH (Human Growth Hormone) supplementation. HGH is largely responsible for these two relished bodily processes amongst top athletes and amateurs alike. This hormone is the key to true growth. However, there is one big issue, it’s a prescription drug and only available legally via a prescribing physician!
If there were a way to increase the HGH your body produces naturally in the pituitary gland and thereby the amount your muscle and other bodily tissues can absorb, this would serve a similar purpose as exogenous HGH supplementation. Luckily there are phytochemicals found naturally in select herbs that can effectively act to inhibit your body’s mechanism for reducing HGH output.
Controlled Labs has harnessed these powerful herbs and combined them with other compounds that have been shown to effectively enhance sleep patterns: another crucial element of growth. The only name befitting a supplement of this magnitude is Blue GrowtH™. Blue GrowtH™ will not only help to enhance your overall performance but also sleep, sexual stamina, and a host of other benefits that are common to supplementation with this wonderful hormone.
Who said muscle mass needs to come with nasty side effects? Now you can enhance your physique and maintain exceptional health with Blue GrowtH™!
Where can I purchase Blue GrowtH™ and how much will it cost ?
Internet retailers will have the best prices (around $39.99):
http://www.bodybuilding.com/store/clabs/clabs.htm
How many servings per bottle ?
30
How many servings per day ?
1
So... how many days will each bottle last ?
30 days
Can I stack Blue Gene or Blue Up with this?
Absolutely, that was the intention as a foundational overall hormonal health stack for serious lifters and athletes
Does Blue GrowtH™ replace proper nutrition, training, and cardio ?
No, those are all still essential to your health and goals
Is Blue GrowtH™ for men or women ?
Both
Is there an age requirement for Blue GrowtH™ ?
Yes, 18 years old or greater
Does Blue GrowtH ™ replace Blue Up or Blue Gene?
No, it is meant to be used on its own or in concert with either or both of these products
If Blue GrowtH ™ does not replace Blue Up or Blue Gene, why is it also blue?
The color simply denotes the category that the product is in. In this case its “blue”, which is the natural hormonal product category. There are many different types of hormones in the body hence the reason for multiple “blue” products
I'm on medication or I have a health condition, should I take Blue GrowtH ™ ?
It will most likely be fine, but to be safe, ask your doctor before taking Blue GrowtH ™
Is it necessary to cycle Blue GrowtH ™ ?
Yes, you should cycle off for a period of 2-4 weeks after every 8 weeks of continuous use (2 bottles)
Is Blue GrowtH ™ tablets, capsules or powder? ?
Capsules
When is the best time of the day to use Blue GrowtH ™?
30-60 minutes before bed
Should I take it on an empty or full stomach?
It is best to take the capsules on a fairly empty stomach. If you normally have a nighttime shake, you can take the capsules 60 minutes before bed, then the shake 15-30 minutes before bed
What color are the Blue GrowtH ™ capsules?
The capsules are light blue, so that they don’t get mixed up with the darker blue Blue Up™ capsules
What is the GH complex in Blue GrowtH ™ intended to do?
This complex was designed to enhance the naturally occurring serum GH levels in the human body, which helps to promote muscle strength and size
What is the SleepCycle Health Complex in Blue GrowtH ™ intended to do?
This complex was designed to boost overall sleep benefits and enhance the effects of the GH boosting ingredients
How much water should I take Blue GrowtH ™ with?
At least 6 ounces
Key Attributes:
- Serum GH level enhancement
- Deeper, more restful, sleep
- Promote muscle strength and size
- Supports overall health and endothelial function
- Enhanced skin and sexual benefits
- No PCT required
Growth and regeneration are the top requirements that bodybuilders and athletes are always looking for. These two elements are what can make or break an athlete in a particular sport and why so many have turned to HGH (Human Growth Hormone) supplementation. HGH is largely responsible for these two relished bodily processes amongst top athletes and amateurs alike. This hormone is the key to true growth. However, there is one big issue, it’s a prescription drug and only available legally via a prescribing physician!
If there were a way to increase the HGH your body produces naturally in the pituitary gland and thereby the amount your muscle and other bodily tissues can absorb, this would serve a similar purpose as exogenous HGH supplementation. Luckily there are phytochemicals found naturally in select herbs that can effectively act to inhibit your body’s mechanism for reducing HGH output.
Controlled Labs has harnessed these powerful herbs and combined them with other compounds that have been shown to effectively enhance sleep patterns: another crucial element of growth. The only name befitting a supplement of this magnitude is Blue GrowtH™. Blue GrowtH™ will not only help to enhance your overall performance but also sleep, sexual stamina, and a host of other benefits that are common to supplementation with this wonderful hormone.
Who said muscle mass needs to come with nasty side effects? Now you can enhance your physique and maintain exceptional health with Blue GrowtH™!
Day 899
DIET
| Food Name | Protein/g | Carbo/g | Fat/g | Calories |
| Orange Triad | 0 | 0 | 0 | 0 |
| Oximega - Fishoil | 0 | 0 | 3 | 27 |
| Oximega - Greens | 1 | 1 | 0 | 15 |
| Instant Oatmeal Original | 8 | 38 | 4 | 200 |
| Soymilk Plain (Half-Pint Quart Half-Gallon) | 7 | 8 | 4 | 100 |
| Nitrocore 24 | 32 | 19 | 7 | 266 |
| Cabbage, raw | 4 | 24 | 0 | 103 |
| Rice, white, glutinous, cooked | 3 | 34 | 0 | 155 |
| Fish, tilapia, cooked, FDA | 89 | 0 | 0 | 472 |
| Oil, canola & corn | 0 | 0 | 21 | 180 |
| Purple InTrain | 8 | 10 | 0 | 68 |
| Golden Gains | 21 | 41 | 6 | 300 |
| Egg | 24 | 4 | 16 | 280 |
| 4% Large Curd Cottage Cheese | 21 | 8 | 8 | 195 |
| Orange Triad | 0 | 0 | 0 | 0 |
| Yogurt, strawberry, nonfat | 6 | 18 | 0 | 98 |
| Oximega - Fishoil | 0 | 0 | 3 | 27 |
| Total | 224 | 205 | 72 | 2486 |
Not bad.
EXERCISES
| Exercise | Set | Weight | Reps |
| Back Squat | 1 | 45 lb | 20 |
| Back Squat | 2 | 135 lb | 10 |
| Back Squat | 3 | 225 lb | 5 |
| Back Squat | 4 | 275 lb | 3 |
| Back Squat | 5 | 315 lb | 1 |
| Back Squat | 6 | 335 lb | 1 |
| Back Squat | 7 | 345 lb | 1 |
| Back Squat | 8 | 345 lb | 1 |
| Back Squat | 9 | 345 lb | 1 |
| Back Squat | 10 | 345 lb | 1 |
| Single-Leg Squat | 1 | 20 lb | 10 |
| Single-Leg Squat | 2 | 20 lb | 10 |
| Front Squat | 1 | 135 lb | 10 |
| Front Squat | 2 | 185 lb | 5 |
| Front Squat | 3 | 185 lb | 5 |
| Front Squat | 4 | 185 lb | 5 |
| Good Morning | 1 | 45 lb | 10 |
| Good Morning | 2 | 95 lb | 7 |
| Good Morning | 3 | 95 lb | 5 |
| Side Lunge | 1 | 45 lb | 10 |
| Side Lunge | 2 | 45 lb | 10 |
| Jump Squat | 1 | 0 lb | 20 |
| Jump Squat | 2 | 0 lb | 20 |
| Calf Raise | 1 | 90 lb | 20 |
| Calf Raise | 2 | 90 lb | 20 |
| Calf Raise | 3 | 90 lb | 20 |
| Calf Raise | 4 | 90 lb | 20 |
| Machine Leg Extension | 1 | 170 lb | 50 |
Felt strong, but the walk out is a bit shaky.
COMMENTS
Feeling much better about Audit since breaking open a different study book. Things are falling together nicely. Going from a 50% pass rate to nearly 80-90% with the sample questions I'm doing along the way. I like when things click.
Size wise, I'm still not seeing too much improvement since my weight stalled but my strength gains have been phenomenal still even with my cut.
In supplement related news, I got a funny shirt from LG-Science in the mail today.
Controlled Labs Twitter Promotion [Sneak Peak]
Working on a new promotion and playing with different editing programs. I love it.
Controlled Labs Orange OxiMega is HERE!
The newest Fish Oil/Green Complex by Controlled Labs is awesome. I can't wait to try it. The EPA/DHA is ridiculous!
Key Attributes:
- Extremely High Potency EPA/DHA
- Enteric Coated and Citrus Flavor (No Fish Burps!)
- Free From Heavy Metals and Other Toxins
- Vitamin E Fortified To Protect the Fish Oil
- 100% Nordic Fish Oils
Key Attributes:
- Great Spearmint Flavor
- Natural Nitrate Donor Complex for Cardiovascular Health
- NO Artificial Sweeteners, Flavors or Colors
- Added Enzymes & Probiotics for Maximum Absorption
- High in Natural Anti-Oxidants for Enhanced Performance
Many people don't realize the crucial effects that overall health supplements can play on their training. Without the essential nutrients your body needs to survive and flourish, it cannot build a strong foundation that is so crucial to lean mass gains. Orange OxiMega was designed to help you establish a strong, healthful, foundation on which to base your training, diet and supplementation. Coupled together with Orange TRIad?, you will have all of your overall health requirements exceeded including omegas, vitamins, minerals, fruit, vegetables, digestive support, immune support, joint support, and cardiovascular support.
Orange OxiMega is comprised of two products in every box. The first is a very high potency Nordic fish oil product that is 60% DHA/EPA. This is an extremely high level which allows for the overall consumption of less fat and cholesterol from your omega intake. Not only are these Nordic fish oil softgels a nutritional masterpiece, but they are enteric coated and citrus flavored so they smell/taste very good and you will not get any regurgitation (fish oil burps) that is common with cheaper more crude fish oil formulations. Our Nordic fish oil is also free from all contaminants and is molecularly protected with the inclusion of vitamin E so you can be assured of the utmost quality.
The second component of Orange OxiMega is a true sports greens product, which is the first of its kind. This is no ordinary greens product; it has additional complexes geared towards real athletes. The Cardiovascular Complex is full of nitrate donor vegetables, including a potent dose of red beet root, which have been shown to increase endurance, nitric oxide levels and cardiovascular health in exercising humans in a clinical setting. The key to these vegetables are the nitrates that are found in them and illicit this effect when they come in contact with the human tongue and GI tract. The enzyme, probiotic and anti-oxidant blends will help the body absorb and utilize the highest level of nutrients from your diet and supplementation for maximum results. Not only is this greens formulation healthful, but it tastes delicious too with its 100% naturally flavored spearmint without the use of any artificial sweeteners, flavors or colors (the product will mix a dark green/brown color due to the high level of red beet root in the formula).
Establish a STRONG foundation for maximum gains in the GYM and in LIFE with Orange OxiMega!
Source: http://forum.bodybuilding.com/showthread.php?t=122766521