Rev. Oke's 2002 Body-for-Life Page
It was inevitable that I would eventually finish my college degree and have more free time on my hands. I had been going to college since 1992 and had worked out quite regularly up until August of 1997, when I was stricken with a case of mononucleosis that was diagnosed late and put me in the hospital emergency room. By December 1997 I had dropped over 20 pounds from 267 down to 245 (mostly muscle). I was weak and tired. I did not feel that I had the strength to get back in the gym.
Over the course of the next four and a half years I never got back in the gym. I was always "too tired" or "too busy" and used my night school as an excuse not to exercise. My weight dropped again during this period down to 235 and then slightly increased to 240 as my gut began to grow from all the quick convenience food I was consuming during my college studies. I was not feeling all that great about myself. My 38-inch pants were getting too tight. I had no energy. I needed to turn my life and health around, but didn't have the motivation to do so.
Enter late April 2002. I was at a drugstore picking up a prescription when I noticed a copy of Hydrate magazine (a Muscle Media special edition) in the newsstand. I've always been a fan of sports drinks, such as Gatorade, and this magazine claimed to have reviews of over 170 fitness beverages. I purchased the magazine along with my prescription and began to read.
The magazine was filled with interesting breakdowns of all types of fitness and performance beverages, but what caught my eye was an advertisement for "Body For Life," a fitness contest of sorts that pays cash prizes for you to get in shape. The pictures ("if they were real," I thought to myself) were amazing. It was hard to believe so many people could get the incredible results that these individuals obtained in just 3 months. I was intrigued, but with any before-and-after ads, there is a tendency to look for the gimmick, the catch, or the extra money that you have to spend to do it. I didn't want to start some program only to be taken for a lot of money or have to buy some expensive or potentially dangerous drugs.
The ad had a link to the web site: www.bodyforlife.com. I started to read all the information on the web site. The food program seemed simple enough. You get about a handful of carbohydrates and a handful of proteins at each meal. You eat six small meals a day and add vegetables to at least two meals. The recipes are up to you. Almost anything goes as long as you get both protein and carbohydrates with each meal and lay off fatty foods. Now for me the menu was easy. I liked everything on the list (note: the list is only a starting point):
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Proteins Chicken breast Turkey breast Lean ground turkey or beef Egg whites or substitutes Haddock Orange Roughy Trout or salmon Swordfish or tuna Crab or lobster Shrimp Lean ham Wild-game meat Fat-Free cottage cheese Vegetarian Proteins Tempeh Seitan Tofu Texturized vegetable protein Soy foods Veggie burgers |
Carbohydrates Baked potato Barley Kidney beans Corn Couscous Fat-free yogurt Fruits High-fiber cereal Oatmeal Pasta Legumes Whole-wheat bread Steamed brown or wild rice Rice cake Popcorn Sweet potato Tortilla Vegetables Whole grains Yams |
Fats (try to limit) Avocado Sunflower seeds Pumpkin seeds Cold-water fish Natural peanut butter Low-fat cheese Low-fat salad dressing Low-sodium nuts Olives/olive oil Safflower oil Canola oil Sunflower oil Flax seed oil Fats to Avoid Butter Fried foods Mayonnaise Sweets Whole-fat dairy products |
The workout portion of the program seemed straight forward as well: 20 minutes of cardiovascular training three days a week and 45-50 minutes of weight training three days a week (alternating upper and lower body). Workout sheets, Menu sheets, Competitor Guides, and other materials are available for download at www.bodyforlife.com. So if you don't want to buy the training guide you don't have to buy the training guide. There are even excel spreadsheets for the eating and workout sections that you can put on you computer or PDA to keep track of your progress (a very nice touch).
I decided to sign up for the contest starting on May 13th, 2002. It seemed like a great way to lose weight and get back into shape. It didn't take a lot of time. But it would take effort, determination, and some equipment (or a gym membership) to do it. I already had an recumbent exercise bike in my basement. I had a pair of barbells and a flat bench. I needed a little more to do the program. I prefer working out in the privacy of my own home, so I purchased a inexpensive standard bench (the Powerhouse 698) from Impex Fitness ( www.impex-fitness.com ) and a 110-pound standard set of weights made by Cap (combined cost around $95.00). I added two extra 25-pound plates (and halfway through the program I would add two more 25-pound plates and Impex's Lat 20 attachment to better work my back, shoulders, and triceps). I was ready to get into shape.
The Catch or Hidden Cost (if you want to call it that)
Okay, before I continue. There is a catch (sort of). All contest competitors are required to use at least one EAS diet and training supplement (meal-replacement shakes, bars, compounds, and vitamins). This may be a catch for most people. In fact, a lot of individuals feel the Body For Life program is just EAS propaganda. Well, in a way it is and in a way it isn't. Let me try to explain.
It's only a catch for competitors. If you don't sign up for the challenge, you don't have to use the supplements. The diet and exercise plan themselves will get you in shape, but consider this: carbohydrates are easy to find while quality proteins are not. EAS has a lot of protein packed products which do help along the way (for a list of my favorites below, see below). Also, thousands of people have taken the challenge and transformed their bodies using the training, healthy food, and EAS supplements. Is propaganda for something that works such a bad thing?
Okay, next argument: the EAS products and corresponding diet plan cost too much. This is NOT true. First of all, www.eas.com and other fitness stores (both online and brick-and-mortar chains like GNC) always have sales on EAS products. Meal replacement shakes and bars typically will run about $1.50-2.00 a piece. I used two supplements a day during my challenge. $3.00-4.00 a day is not bad. Second of all, factor in all the money you will not be spending on junk food during the challenge. I was eating out for lunch and dinner every day of the week before I started the challenge. I also drank 1-3 Mountain Dews a day before I started the challenge. When I started the plan, even with the supplements, I was saving a least $10.00-15.00 a day in food bills. Remember, these are meal REPLACEMENT products. So, you are replacing your $5.00 McDonald's super-size meal with $2.00 bar or shake. So I ask this, how are these supplements expensive? Answer: they are not expensive.
The next question I get asked is, "do I have to purchase the book by Bill Phillips, Body For Life?" The short answer is No. The long answer is that I would still recommend it. Bill's book has a lot of motivational testimonials if you need inspiration. It has diet (recipes), training tips, and pictures of all the exercises. You can get more instructions on either the EAS web site or the Body For Life web site. Bill's book certainly has everything organized nicely for you and it's a quick read, but it is not necessary for the challenge. As a reference it is handy, but I found the free EAS training guide that competitors get just as handy (it's like a miniature version of Bill's book and web site). I bought the book after week four, just because I was so happy with my results. If you look around for sales or discounts you should be able to find the book for around $10.00 (that's what I paid for my copy at a Border's sidewalk sale).
Bottom line, it's up to you how many supplements to use or whether you feel that you'll need Bill's book. It's also up to you whether to join the challenge, or just follow the plan. You'll lose weight either way, catch or no catch..
There were three motivating factors for me when I started the program.
Did I make it through the Body For Life challenge? You bet I did. My challenge ended on August 4, 2002. I was down to my goal weight by week four and my pants were falling off me by week six. My results were so good, that I didn't want to stop (even after suffering a knee injury during week six) and I'm still working out and keeping in shape now that the challenge is over. Below is table displaying my fitness level and physique five years ago (at least what I remember), three months ago, and post challenge.
| July/August 1997 | May 13, 2002 | August 4, 2002 | |
| Weight (pounds) | 267 | 240 | 200 |
| Chest (inches) | 48 | 44 | 42 |
| Chest w/Arms (inches) | --- | 54 | 53 1/8 |
| Biceps (inches) | (R):15 / (L):14 1/2 | (R):15 5/8 / (L):15 1/2 | |
| Waist @ naval (inches) | 38 | 40 | 33 1/4 |
| Hips (inches) | 43 | 38 3/8 | |
| Thighs (inches) | (Both): 23 1/2 | (Both) 23 1/2 | |
| Calves (inches) | (Both): 17 | (Both): 16 | |
| Bench Press Max (pounds) | 315 | 155 | 255 |
| Bench Press Last Set | 255 | 135 | 215 |
As you can see from the table I lost in almost every category, except biceps and my strength. I'm not quite back to where I was in 1997, but I'm getting closer everyday. Every more impressive is the fact that I can lift all this weight without the bulky 48-inch chest. I can wear large shirts again and 34 x 34 pants (which I haven't worn since 1990). It was a blast going to store and trying on clothes after the challenge was over. I never want to wear a pair of 38 x 34's again.
Below are my "Before and After" pictures from the challenge period. My favorite picture is the one that shows off my old 38-inch shorts. Now they just fall right off me.
Front View:
Side Views (Right, Left):
Back View (please ignore my "backne", I'm working on it):
Miscellaneous (Alternate Front View, My Old 38-Inch Shorts):
Okay, for those of you wondering about tanning and shaving. It's not necessary, but hair does block any definition that you might gain. No, I don't have near the definition that the winners of previous contests have, but I still think I made excellent progress. I chose to just trim all my hair (I was afraid of shaving all together) and I didn't go tanning. I used a sunless tanning lotion to add a little color.
I followed the diet plan pretty closely and consumed at least 80-100 ounces of water a day. My multi-vitamin supplement schedule was as follows:
I typically would use two EAS supplements a day, one bar and one shake. For EAS products, my favorites were the Myoplex line of products, particularly, the Low-Carb varieties. I preferred the "Ready To Drink" (or pack) type of products, because not everybody has a blender at work. Bars and prepackaged shakes are readily convenient.
For Meal Replacement Bars, the EAS Myoplex Low-Carb Chocolate-Covered Strawberry cannot be beat. Other flavors include: Cookies & Cream (can be a little chewy), Apple & Spice, Blueberry, and Lemon Cheesecake (which I suppose is an acquired taste). The EAS AdvantEdge line has a Chocolate-Chip Brownie Low-Carb bar that is very tasty, but hard to find and it sells out quickly when it is in stock.
For Shakes, I found the Myoplex Ready-To-Drink line good and convenient. The only one I would stay away from is the Orange Pineapple which reminds me of cold medicine that I had when I was five (did anybody else get that orange or purple creamy stuff?). The good flavors (at least to me) are French Vanilla, Strawberry Cream, Chocolate Malt, and Key Lime. The Chocolate Fudge is a little too watery to me. The Malt chocolate, if you are going to go chocolate, just seems thicker. Speaking of thick, Mypoplex Mass is REALLY thick. I used Myoplex Mass after upper body workouts. It's a 500-calorie blast of Carbohydrates and Proteins. The recommended amount of water to use the Mass is 16-18 ounces. This leaves it a little like wallpaper paste (okay I should be nice here, more like pudding) and it is very hard to drink. If you use Mass, try using 24-ounces of water to make it drinkable while still maintaining its thickness. This is a BIG shake and probably only for the guys. It will be over 32-ounces when fully mixed and after a heavy abdominal workout, you'll feel this shake even more.
Other EAS products I tried, but with mixed results, include: Soy Protein Shake Mix, Creatine Powder, AdvantEdge "Regular" Bars (Chocolate Peanut, Chocolate Brownie, Key Lime Crisp), Piranha Energy Drinks (DO NOT drink within 4 hours of bedtime), Myoplex Pro Ready-To-Drink (a bigger version of the original), and finally Muscle Drive Bars (Oatmeal Spice has a little bit of a medicinal aftertaste). One other product I found on a Meijer's store shelf that I believe has been discontinued is the AdvantEdge High Protein Bar. This was a larger sized bar that was similar in size and concept to Met-Rx's Protein Plus line of Bars. If you find one of these AdvantEdge High Protein Bars do note that they taste fine, but the texture is like leather. I'm not 100% positive, but Muscle Drive bars seem like the possible replacement for these. I haven't seen the High Protein bars since that first encounter.
Although I am pretty loyal to EAS thanks to my challenge results, there are other products worth checking out. Beyond EAS products, I recommend Met-Rx products. Met-Rx Protein Plus Bars and RTD 40 shakes are great ways to pick up protein -- after your challenge is over, of course ;-p
Since my challenge is over I have been stopping more and more at my local health-food supermarket to try new things, for example fat-free and milk-free ice cream (it's actually made with fruit sugar and quite good... although loaded with carbs so pair a serving with a protein). Anyway, if you are in your local health-food store and run across a product call Zero-Carb Isopure Protein, RUN. This acidic drink from Nature's Best looks like a Gatorade. It's fruity looking, and has 40 grams of protein in the bottle. Unfortunately, it has the strangest texture I've ever encountered. I bought two bottles not knowing that it was such a harsh drink. I could not finish the first one and spit most of it out. The second I ended up mixing over two days with water and a shake mix just to dilute the stuff and make it drinkable. There are better ways to get protein than with this product.
Okay, no cheating here. 50% of your challenge score comes from the questions in your Transformation Kit. Here are my answers from the first six challenge questions (and remember, no copying. EAS and Body For Life received the link to this web site when I turned in my Transformation Kit):
1. What were your reasons for deciding to accept the Body-for-Life Challenge 2002?
Between mononucleosis in 1997 and a constant work and night-school schedule, I was always “too tired” or “too busy” to workout. In five years I had not worked out and found myself with 40-inch waistline, overweight, and out of shape. I wanted to take control of my life and get my energy level back. I became tired of the excuses. This is when I decided to take the challenge.
2. What inspired you to stay on course throughout the 12-week Challenge?
Inspiration came from more than one medium. Quick weight loss and my almost immediate energy increase after just two weeks helped to get me motivated. As the challenge continued, positive comments from my wife and co-workers helped me stay on the path to success. When my pants literally fell off me around week six I knew I would make it through all twelve weeks.
3. What obstacles did you have to overcome? What adversity did you transform into positive energy, in order to complete the 12-week challenge?
Besides a hectic work schedule, the biggest obstacle for me came during week six. In week six I hurt my knee playing basketball and was unable to perform any lower body exercises for the remainder of the challenge due to knee pain. I adjusted by doing upper body twice every week and added low-impact cycling on my lower body days. I had come too far to quit because of injury.
4. How did you measure your physical progress from "Before" to "After"? (Bodyfat percentage/body composition; pant size; dress size; scale weight; health indicators, such as cholesterol levels, blood pressure, etc.) Please describe your physical improvements in terms of how you measured them.
My weight dropped from 240 pounds to 200 pounds during the challenge. Every part of my body decreased in size from my chest right down to my calves. The most notable change was my waist, which dropped from 40 inches down to 33 ¼ inches. My strength also increased greatly. My last set in the bench press increased from 135 pounds to 215 pounds by the end of week 12.
5. Which EAS supplements (HP, Myoplex, Piranha, Simply, Results, or AdvantEdge) do you fell were the most important to your success and why? Would you recommend EAS supplements to others to help them achieve their goals?
My favorite and recommended supplements are the Myoplex Low-Carb Bars and Ready-to-Drink products. Not everybody has a blender at work, so having easy-to-carry meal replacements was essential to my transformation. The Low-Carb varieties were especially helpful since carbohydrates are easy to find, but finding quality proteins can be difficult. Myoplex Mass helped my success as well.
6. How has your life transformed by improving your physical condition -- by deciding to accept the Challenge and sticking with it from start to finish?
I have more energy than I can ever remember. My renewed health and body shape will not stop with the challenge. I am going to keep training. I feel driven to workout and hate missing a workout. I do not want to lose what I just worked so hard for twelve weeks to create. I am more motivated, focused, energetic, and – according to my wife – better in the bedroom as well.
7. The Last Question: Question 7 asked about the one person that you would inspire to follow your example, so on my Transformation entry I wrote about one person. The fact is that I have inspired several people to start getting in shape during my Challenge. My parents have started using a gym membership that they have had for over 30 years, but haven't used in at least 20. My brother and sister-in-law have started dieting and low impact exercising. Co-workers have been extremely curious about what diet I was on. I've pointed them to the web site and they are starting training programs. A friend of mine has stopped eating fast food and drinking pop (three regular sodas a day adds up fast) and has lost weight. Finally, my wife, who for the most part just did the diet part of the Challenge along with me, lost over 15 pounds and is looking and feeling great. Asking me to inspire one person just did not seem like a an easy task when I've already inspired so many people to take better care of themselves.
Now that my first Challenge is over, I have started a new
training program. Muscle and Fitness magazine's September 2002 issue has a
workout designed to add at least an inch to your arms in six weeks. I'm
game. When I am finished with the Arms regiment I may go back to Body For
Life, or I may check out the promising tips from the other Phillips, Shawn.
Shawn Phillips has a book called ABSolution out and his abs do look great.
After my Challenge I still could not see my abs. I can feel them, just not see
them yet. In fact, I'm still lacking in general definition, my pectorals
have good definition now, but the rest of my body still has to follow.
Perhaps in winter when I am off my allergy medication I will try a fat burner
supplement (I was not crazy about the idea while on my seasonal-allergy medication).
I have also been adding some aerobics to my workout now that my knee has heeled.
The Quick Fix - Total Mix: Complete Total Body Workout System DVD is
three fitness tapes in one. It's a unique video split into nine different
10-minute workouts. The DVD format is great for exercise videos, and I'm
glad to see that it is becoming more common. This DVD allows you to
customize your workout and pick any combination of the nine workouts (they call
it "Blender"). The DVD features fitness instructors Nancy Popp, Minna
Lessig, and Julie Upton. Minna Lessig has been popping up all over the
place lately and I may give her Balanced Blend DVD a try as well (yet, another
video collection transformed into a DVD).
Whatever the future holds for me, I know I will be working out, varying my routine (which I believe is the key to keeping interested and not getting bored), and living a better life.
Bill Phillips' Body For Life: www.bodyforlife.com
EAS: www.eas.com
Muscle Mania Magazine: www.musclemedia.com
Impex Fitness Products: www.impex-fitness.com
Met-Rx: www.met-rx.com
Muscle and Fitness Magazine: www.muscleandfitness.com
Shawn Phillips' Best ABS site (ABSolution): www.bestabs.com
Minna Lessig's site: www.minnalessig.com
If you have any questions about anything on this page (training, food, etc.), feel free to contact me via e-mail.
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