Rev. Oke's 2005 Instone LifeChange Challenge Page

Introduction

I got the fitness bug back in 2002 when I did a twelve-week run through the popular and established Body-for-Life program.  I lost a lot of weight on the Body-for-Life program, approximately 40 pounds, and going into 2005 I had only gained back about five to ten.  Body-for-Life left me thin, but did not leave me fit.  I had slimmed down, but I had little muscle definition and my endurance was non-existent.  Going in 2005, after a couple years of injuries (knees, joints, rotator cuff), a wife imposed ban on taking dietary supplements (due to trying for a baby), and some illness due to a bad allergy medicine reaction, I was ready and scratching at the walls to get back into shape.  I thought about doing another run of Body-for-Life, but since that program did not really give me the muscle tone and overall fitness endurance that I was seeking, I started putting together my own fitness program.  It was around this time that I stumbled across the Instone LifeChange Challenge advertisement in Muscle & Fitness magazine.

 

The following page provides information on my attempt at the 2005 Instone LifeChange Challenge.  I am not an expert by a long shot, so please use any of the information on this page at your own risk and consult your local doctor or certified fitness professional before you start any program.  The program outlined on this page was highly customized to my physique.  So your results my vary.

 

RETURN TO TOP OF PAGE

 

The LifeChange Difference

The Instone LifeChange Challenge turned out to be exactly what I wanted.  For starters, the Challenge did not require any rigid diet or specific exercise plan.  Sure, you could call Instone and ask for a training program or training advice if you needed, but I loved having the flexibility to do myself.  Sometimes you feel like you have accomplished more if you do things without help.  Like most other body transformation contests, I would have to take before and after photos and use the sponsors supplements, but it still came down to the freedom of choice and customization that swayed me to take the Instone LifeChange Challenge.  I was so charged up after reading the promotional material and watching some of motivational/marketing material featuring Sylvester Stallone, that I was ready to go on the first day the contest was open, January 15, 2005.

 

RETURN TO TOP OF PAGE

 

Setting and Achieving Goals

I had very specific goals entering the LifeChange Challenge.  I wanted to work on my trouble areas.  During the three years since Body-for-Life my waist had crept back up about 3-4 inches to the 36-37 inch range, so my first goal was to lose the waist (again).  The difference this time was that I wanted to tone and shape my abdominals not just flatten them.  I wanted to see my “six-pack”.  My two other trouble spots were my arms and these little pockets of fat under the sides of my pectorals (under the arms).  Instone’s Challenge gave me the freedom to design a program that would: (1) hit my abdominals hard, (2) bulk up my arms, and (3) lean down the rest of my body – including those little pockets.  The secondary goal was to accomplish all the primary goals without losing any weight.  In other words, I wanted to lose fat, but add muscle.  I felt that 200-205 was a good weight for my frame.  I did not want to be considered "skinny" after finishing the contest.

 

RETURN TO TOP OF PAGE

 

Why Do a Body Transformation Contest?

You may be wondering why I would choose to do a contest since I had already started forming my own program for getting in shape.  The answer is simple: the Challenge helps keep you motivated, and motivation and attitude can be more important than doing the exercises or sticking to a diet.  You have to have defined checkpoints during a workout program.  With the Instone Challenge I set my target at 14 weeks.  Now I had an end date for which to shoot.  With each passing week of the contest you feel like you’ve accomplished something.  One week down.  Two weeks down.  The weeks and months just fly by when you stay motivated.  Near the end of the contest I couldn’t wait to get up in the morning for my cardio, and work was like a prison keeping me from evening weight training.  This is what you want from exercise.  You have to want it.  You have to enjoy it.  If it feels like a chore, you will not get the results that you are seeking.  Taking a Challenge will give you those weekly checkpoints, give you the attitude and motivation to finish, and -- if it did its job well – turn you into an exercise enthusiast.  The LifeChange Challenge did this for me, and I don't plan on going back.

 

RETURN TO TOP OF PAGE

 

The 2005 Instone LifeChange Challenge

So what exactly is the Instone LifeChange Challenge?  It is a fitness contest similar to a Body-for-Life, Muscle and Fitness Rock Hard Challenge, or any 90-day shape-up program.  I could run through all the rules, but let me first send you to the Instone web site:

You can download the Challenge entry packet from here.  The basic rules state that you have to take before and after photos, use a program that takes 12-16 weeks, and use a minimum of one Instone supplement per month (and save your receipts).  This is actually pretty standard as far as fitness contests go, but the key difference (once again) is that you can design your own exercise and diet plan.  The winner's prizes are also a little different, but winning one of these contests was never really a goal for me.  I just wanted to get in shape.  If Bentleys and the chance to receive a promotional contract with Instone get you going, then maybe this is the contest to look at.  Also, you can win a year's supply of supplements and a few other goodies.  Again, all this is secondary to the two aspects I liked about the Challenge:  (1) The Customization, and (2) The fact that I was going to get into shape.  Period.

 

RETURN TO TOP OF PAGE

 

The Plan(s)

I drew my inspiration from various fitness and muscle publications (okay, mostly Muscle and Fitness), and I had about three years of Muscle and Fitness back issues to pour through, plus a few additional nutritional books.  What I came up with was a basic plan that targets my arms and then worked in a total-body rotation.

 

The plan went something like this:

Week 1:           Arms Workout 1, Aerobics, Abs 1

Week 2:           Arms Workout 1, Aerobics, Abs 1

Week 3:           Rotation Workout (complete circuit), Cardio 1, Abs 1

Week 4:           Rotation Workout (complete circuit), Cardio 1, Abs 1

Week 5:           Rotation Workout (complete circuit), Cardio 2, Abs 2

Week 6:           Rotation Workout (complete circuit), Cardio 2, Abs 2

Week 7:           Arms Workout 2, Aerobics, Abs 2

Week 8:           Arms Workout 2, Aerobics, Abs 2

Week 9:           Rotation Workout (complete circuit), Cardio 1, Abs 3

Week 10:         Rotation Workout (complete circuit), Cardio 1, Abs 3

Week 11:         Rotation Workout (complete circuit), Cardio 2, Abs 3

Week 12:         Rotation Workout (complete circuit), Cardio 2, Abs 3

Week 13:         Arms Workout 3, Aerobics, Abs (*Instone)

Week 14:         Arms Workout 3, Aerobics, Abs (*Instone)

And my initial diet plan was as follows:

RETURN TO TOP OF PAGE

 

Download the Plans / Training Logs

Note: Right-click on the links in this section and select "Save As..." or "Save File As..." option (varies by browser) to download each file to your computer.  A standard left-click will most likely just open the file without saving it.

 

For a ZIP file of all documents in this section: Right-click Here to download ZIP file

 

You can download my complete Training Plan (zipped in either *.DOC or *.PDF format).  My plan contains complete references from which I drew my inspiration:

DOC (MS Word Format): Right-click Here for Training Plan

PDF (Adobe Acrobat): Right-click Here for Training Plan

And you can download my blank Meal and Exercise Log (holds three weeks per page) along with my sample diet while on the Challenge.

XLS (MS Excel Format): Right-click Here for Log

PDF (Adobe Acrobat): Right-click Here for Log

This log helped me keep track of what I ate, how much water I consumed, and what workouts I preformed on various days.  Keeping track of my diet and exercise was invaluable to my success.

 

And finally, here is a sample daily diet for my plan.  I was probably consuming a little too much fruit while on this plan, but it seemed to work pretty well down the stretch.  Don't be afraid to experiment, or try recipes from fitness magazines.  Keep it fun.

DOC (MS Work Format): Right-click Here for Sample Diet

PDF (Adobe Acrobat): Right click Here for Sample Diet

RETURN TO TOP OF PAGE

 

Equipment Needed

You will need a home gym or a gym membership to compete in the Instone LifeChange Challenge.  One of the keys to designing my plan was that I be able to do all the exercises with the equipment I already own.  I hate waiting for machines at health clubs, so I've always found it easier to train at home.

Minimum Setup ($170):

Tip: A good set of stackable dumbbells will save you space and not hurt your wallet.  PowerBlocks and Bowflex/Nautilus SelectTech dumbbells are popular, but if you look around at local Sporting Good stores you can usually find a set of knock-off for 1/3 the price.  I found a set of Hornet Nested Dumbbells by a company call "SmartFit".  At a just $1.00 per lb., two 60 lb. dumbbells will run you $120.  Add a good slant board/incline bench for about $50, and you have a complete home gym for $170.  120 lbs. of weight not enough?  Well, my response is that you do not need to lift the heavy weight to get into shape.  You can grow big muscles using high-repetitions and body weight.  Trust me, it's what I did.  You'll also limit your chances of injury if you keep things light and can typically workout without a spotter.   

Ideal Setup ($500+):

My Setup (newly inherited):

During my Body-for-Life run in 2002 I only had my Recumbent Bike and an Impex Fitness multi-purpose weight bench (with lat-tower and leg extensions), plus about 300 lbs. of standard plates.

 

Over the past year, I inherited some extra fitness equipment from relatives (free stuff is always good) and I added a slant board and a set of stackable dumbbells, so that my setup for LifeChange Challenge 2005 was very complete (if a bit crowed in my basement).  My setup is as follows:

RETURN TO TOP OF PAGE

 

Obstacles / Modifications to My Plan

If you're like me, you'll have a day when you just don't feel like exercising.  For the first few weeks you just have to work yourself through it.  If you can get to point where you notice results in the mirror (for me that was at about four weeks) then you should have the motivation to keep going.  Just keep saying to yourself.  One week down.  Two weeks down.  Circle the end date on your calendar.  It will give you something to shoot for.

 

My morning cardio sessions started out Jekyll and Hyde.  I would start out a bit tired during the first half, but by the end I did not want to leave the machine.  Once I hit four weeks and could see that my arms and calves looked bigger and more defined, I was motivated from that point on -- even when the obstacles hit.

 

Modifcation #1 - Fat Burner: after the second week I decided to speed up my lean down efforts.  I added Instone's Lean Fire tablets to my diet.  At first I started with only one capsule, twice daily.  These things are pretty high in caffeine, so you cannot just jump right in at the full dosage).  If you are a diet pop or black coffee drinker, it may be a good idea to go for decaffeinated beverages while on these burners (if you are a regular pop drinker -- stop!!!).  The capsules made me a little jittery at first, but after the first couple of weeks I had no effects other than increased fat loss.  During the last two weeks of my Challenge I was taking 2 capsules, 3 times daily.  Lean Fire's primary fat burner trio is Caffeine, Green Tea extract, and L-Tyrosine.  This combination has been discussed in multiple fitness magazines as an effective fat burner and it worked will for me.  There is also some other ingredients known as Instone's "Evo-Lean Blend".  I'll have to do a little more research on these compounds, but all-in-all the blend of supplements in these burners proved effective for me.

 

Obstacle #1 - Vegas Vacation: it was only for three full days, but I would need to eat healthy and get in a two arms routines while I was there.  Since gym prices in Vegas are pretty high $20 a day in most cases (unless you get a comp or an all inclusive hotel), I used a combination of Suitcases and body-weight (curls, triceps, dips, and pushups) to hit my Arms Workout #2.  I also packed a shaker bottle and some Instone shake mix to make sure I ate at least 1-2 quality meals a day.  I also would just order sensibly whenever we ate out (typically, grilled meat and a veggie or plain baked potato).

 

Modification #2 - Arms Inbalance: I have a left arm that is smaller than my right.  It is only by about 1/2", but I did notice that it would have an effect on the way I would lift on my heavy last set on certain exercises (like bench for example).  In order to make the left arm as big and as strong as the right, I started to work it a little harder when ever I performed dumbbell exercises (either via more weight or more reps).  The result was that by the end of the challenge my arms are now within a 1/4" of each other.  Was this a smart way to attack the imbalace?  Well it appeared to work, but it may have also contributed to Obstacle #3 (see below).

 

Obstacle #2 - Knee Injury: during week 8 my right knee "popped" during dumbbell lunges.  It was probably my own fault since I have a history of bad knees and I had been working out during the entire Challenge without any sort of knee stabilizer.  I hate wearing braces when I lift because they usually hamper my range of motion and get in the way.  After some searching and testing I found this type of knee brace to allow full range of motion, while keeping my pesky knee cap in place:

 

           

 

For about two weeks I dropped lunges and squats from my legs routine and only performed Leg Raises, Hamstring Curls, and Toe Raises until my knee felt better.  Only a small bump in the road for me, and the brace had been on ever since (if I was smart I should pick one up for my left knee as well)

 

Obstacle #3 - Rotator Cuff: during week 10 (Easter Sunday in fact) the big disaster struck.  While performing overhead raises (military press) I started to feel a tinge in my left shoulder.  Now, everything I've read about pain during lifting tells you that you need to evaluate how bad the pain is before continuing.  I still had full range of motion.  I could still lift the weight, so I finished my last two sets.  Unfortunately, I misjudged the pain in my shoulder.  The next day I could not move my arm properly and I could not lift it above my head without extreme pain.  I used ice and Aleve to try and get the swelling down a little, but after one more day I finally went to see my doctor.  Preliminary diagnosis: chronic tendonitis in the shoulder tendon , or a slight tear in the rotator cuff.  The latter might require physical therapy or surgery.  I was prescribed Naproxen for 2-3 weeks.  If I did not see improvement, I would need to follow up.  I see my doctor the day after the Challenge ends for the second time.  Note: if you are starting to fear injury while on the Challenge based on my comments, don't.  I had a similar shoulder issue a few years back from carrying too heavy a computer bag (50 lbs.) everyday to work on the same shoulder.  I also have a history of being injury prone (knees, hip, back, etc).  Most healthy adults will not have to worry about injuries as much as me.  Let's just say, I'm not built for this sort of thing, but I still love doing it anyway.  My hope is that by continuous motion and exercise, I will eventually become a quick healer.    

        Now, most people would really be upset over such an injury.  I was at first, but having completed 10 weeks of the Challenge I did not want to stop.  I had already invested so much time and energy, why quit?  Since I already had the mass I needed, I decided to double up on my cardio (2 times a day) and continued my abdominal work outs.  To maintain my muscle, I upped my protein consumption by about 40-60g per day.  After two weeks of the injury I added in exercises called L-flyes with a really light weight along with several range of motion stretches to rehab my rotator cuff.  I was still capable of curling exercises without a lot of pain, so I slowly added those back in as well.  The end result:  I leaned up really well.  My veins and vascularity are showing well (I've never had that in my physique before), and I can see my abdominal plate for the first time in my life.  Now, my back, shoulders, and chest did take small hits since I could not work them properly, but I still think my overall results are excellent and I take a special pride in knowing that I finished the Challenge despite such a problematic injury.

        In a way the shoulder injury helped and hurt me with my Challenge results.  I feel that if I did not hurt my shoulder my body would have been something really special and a worthy contest winner.  However, if I did not hurt the shoulder, I may not have switched up my cardio and diet to get me lean.  I now have the cardio key to keeping my endomorphic body lean for future workouts, but it took an injury and a modification to my workout plan to uncover this.  Let this be lesson: don't be afraid to change things up if what you are currently doing just isn't working.

 

Obstacle #4 - Orlando Vacation:  This one was for ten days, and I was prepared. Since we were driving from Michigan to Florida (I cannot recommend this course of action unless you are afraid of flying -- by all means, fly!), I was able to pack a cooler with meals and load a bag of supplements in the car.  The rental/timeshare where we stayed had a full kitchen.  Rather than eat out all the time, we purchased our own groceries and did our own cooking for the week.  We only ate out about once a day, and I always ordered healthy when we did.  If we went to a theme park (which was twice), I always had one meal in me before we left and would carry a meal-replacement shake into the park with me.  That was two meals down.  Most parks now have healthier (not 100% healthy, but getting there) options.  I also carried protein powder with me in my cargo shorts.  During the days that we were in the parks, one of my meals would be a fruit smoothie with my protein powder mixed in (some places will even mix the powder in for you if you ask).  Another nice addition to the parks is that many have carrots sticks, baked chips, or fruit that can be ordered in place of the all too common French fries (note: I have stayed away from French fries and regular soda pops since 2002.  This so called "sacrifice" -- which I call a choice -- is one way in which I have kept my weight down over the past years).  

 

For exercise, the timeshare complex had two fitness rooms.  Each fitness room had a machine weight system and four cardio machines.  Since this vacation was after my shoulder incident, I used the cardio equipment twice daily 7:00am and usually 7:30pm after dinner, but before meal six.  I also packed my stackable dumbbells but found my shoulder a little too sore to use them.  If my shoulder had been healthy the dumbbells would have proved very useful since the fitness rooms did get crowded in the afternoons and evenings.  In addition to staying on my diet and working out while in Orlando, all the extra walking we did in the parks and while shopping actually brought me back from Orlando leaner than ever with just two week left in the Challenge.  The negative to the whole trip was when I dropped my MP3 player while doing cardio (but unlike my shoulder, that was easily replaced).  

 

RETURN TO TOP OF PAGE

 

Staying Motivated

Everyone is little different when it comes to staying motivated.  For me, early results on the Challenge helped keep me motivated through the 14 weeks of my Challenge.  However, if you don't have early results or get frustrated, you may need to draw inspiration from other sources to keep you motived.  I would suggest picking up the first in a series of Instone DVDs: Core Training LifeChange Series, Volume 1.  This DVD has marketing information for Instone Products and some motivational material that you may or may not fine useful.  What is useful on the DVD are the 6 abdominal exercises (some are borrowed from another fitness program called "Core Secrets").  Plus, Stallone himself demonstrates each exercise, so you get to see first hand how good this 58-year old looks.  I was 31 when I started the Instone Challenge, and even after finishing, my body is still nowhere near as cut as Stallone's.  Stallone's physique does give me something to aspire to and shoot for, and that in itself is very motivating.  He proves that you can be in top shape at any age (with the proper diet and exercise of course -- everything worth having takes work).

 

Another way to motivate is to look at fitness magazines, read the articles.  Check out other peoples routines, tips, and physiques. You may be able to use information in the magazine to draw inspiration.  I pulled much of my program from the pages of Muscle and Fitness.  Inspiration came from individuals like Jay Cutler (4-time Arnold Classic winner, 4-time Olympia runner-up).  His constant drive (and his writing about this drive) to pass Ronnie Coleman for the Olympia title is very motivating, as is the fact that he presents himself as a very down to earth guy.  By doing so, it makes me feel that if he can do it I should be able to too if I dedicate myself to a plan (granted I don't aspire to be that big, just cut).  Jay is the same age as me (31), so now I had Sly to motivate me now and for the future (and any age) and Jay to motivate in the present (if he can keep in shape at my age, I should be able to too).  One final way to draw inspiration is from the magazines.  Look at the contests and the advertisements that show before and after photos.  These contests and ads feature REAL people with REAL results.  And again, if everyday people can get in shape, why not you?

 

The last source of inspiration for me is the future.  I have a daughter on the way and I want to make sure that I am always there for her physically, mentally, financial, emotionally, or whatever else is needed.  You may think getting in shape is just for you (it can be), but it is also about others as well.  Don't have family to draw inspiration from?  Then try strangers.  What do I mean by this statement?  Well, just think of all the second looks you'll get from people walking by you once you get yourself into shape.  Find something to keep motivated.  Reach your goals, and the attention will come (if attention is what you seek).

 

My point here is simple.  Motivation is different for all people.  However, no matter what your goals are, there is a something out there that you can grab on to for inspiration.  The trick is finding that little something and keeping it close.

 

RETURN TO TOP OF PAGE

 

The Results

Okay, you've seen my workout and I've rambled on for a while here, so at this point you may be thinking, "Well, let's see some results here.  Where are the pictures?  What about measurements?"

 

So without future ado, here is the tale of the tape.  Comparing my 2002 post Body-for-Life physique with my pre- and post Instone LifeChange Challenge physiques.  As you can see, I bulked up my upper body, evened out my arms a little better, got my stomach to disappear again, and even added some lean size to my thighs. 

 

  August 4, 2002
Post Body-For-Life		 January 15, 2005
Pre Instone LifeChange		 April 23, 2005
Post Instone LifeChange
Weight (pounds) 200 208 205
Chest (inches) 42 42 43
Chest w/Arms (inches) 53 1/8 --- 55
Biceps (inches) (R):15 5/8  /  (L):15 1/2 (R):15 1/2  /  (L):15 (R):16 3/4  (L):16 1/2
Waist @ naval (inches) 33 1/4 37 33
Hips (inches) 38 3/8  -- --
Thighs (inches) (Both) 23 1/2 (Both): 25 (Both): 24
Calves (inches) (Both): 16 (Both): 17 (Both): 16
Bench Press Max (pounds) 255 235 305 *
Bench Press Last Set 215 185 225 *

 

The measurement may not seem all that dramatic, but according to a pair of body fat calipers I reduced my body fat by about 10%.  Now that is impressive.  * = (note: these were my bench maximums before I hurt my shoulder).

And now, on with the pictures:

 

Instone Required Front Pose with Newspaper (can't pinch an inch anymore).

 

Instone Required Back Pose with Newspaper (a "V" has formed).

 

Instone "Favorite" Pose -- a basic side pose

 

And how about some more classic bodybuilding poses... I don't really have the bulk for these, but what the heck...

 

Front Double Bicep and Most Muscular Pose

 

Side Chest and Side Bicep (you can really see my lack of waist in this shot)

 

Check out the veins in my Biceps and Forearms -- they didn't photo well, but still show pretty good.
(where did all those come from? -- too cool!!!)

 

Close-up Poses: Bicep Close-up and Calf and Hamstring view

 

 

Had enough proof yet?  Now lets take a look at my 2002 Body-for-Life photos, side-by-side with my 2005 Instone photos and see if I made any progress from my last contest:

 

BFL Front 2002 vs. Instone Front 2005

 

BFL Back 2002 vs. Instone Back 2005

 

BFL Side 2002 vs. Instone Side 2005

 

I think you can see the difference in my abs, arms, and legs (my calves especially).  I think overall I am a little harder and more vascular after Instone versus the Body-For-Life contest (bigger chest, bigger arms, better "V" in the back).  I can tell you for certain that I definitely have more energy and stamina than after the Body-for-Life contest (I should time my mile now that I think about it).

RETURN TO TOP OF PAGE

 

 

The Products (and Comparisons)

Okay, you've now read my workout and seen my results.  Let's take a look a few of the Instone products that helped me on the diet side of the Challenge and compare them with competing products from that "other" contest.

 

Instone Intake Performance:  This is a meal-replacement shake, meaning that you consume this in place of a meal.  Instone refers to it as "lean meal option" and they are spot on with this description.  It is lower in fat (6g/1.5g), carbohydrates(14g), and calories (280) than other shakes, but higher (much higher in most cases) in protein (45g).  These shake are packed with good stuff such as whey protein (the best kind in my opinion), milk protein, fatty acids, digestive enzymes.  With other brands of high-protein products, you may have to add an enzyme supplement to help you break down all the extra protein you consume.  With Instone, it's already in the mix for you.  I never had to add an extra enzyme during my Challenge.  

        If we compare Intake Performance to its closest product from the EAS Body-for-Life contest, Myoplex.  We see that Myoplex Original has only 42g protein but 23g of carbs with about the same calories.  The real difference here are the extra carbs and those 3 less grams of protein.  If you are trying to cut carbs, the Instone Shake is a much better choice.

        Now, I used Intake Performance in a stack with a flavored creatine powder (usually a fruit punch).  Most creatine advocates will tell you that creatine needs carbohydrates for proper transport into the body.  Indeed, if you look at the popular EAS creatine product, Phosphagen HP, it will tell you that for best results to consume a Myoplex shake about 15 minutes after taking Phosphagen.  The theory here is that the extra carbohydrates in the shake will give the creatine something to stick to, or bond with, for transport.  I don't quite buy into that.  First of all, all the newer flavored creatine powder products, such a Phosphgen HP, come with calories and carbohydrates all ready built-in.  Phosphagen HP, for example, has 140 calories and a whopping 35g of carbs. This is plenty for post workout.  Combining with Instone's product you finish with only 49g of total carbs, while combining with Myoplex puts you in higher at 58g.  My personal preference is to keep my carbs lower or equal to my protein for day.  That 9g difference was huge for me.  Also, my results were better with this stack than with stacks from other products, such as EAS.  So, in summary, my proof is in my results and that's what I base my recommendations on.

 

Instone Lean Fire Capsules:  These are fat burners that use a popular blend (in the wake of the recent ban of ephedrine) of  fat burning technology.  This blend includes: Caffeine, Green Tea extract, and L-Tyrosine.  There is also some other ingredients known as Instone's "Evo-Lean Blend".  Most fat burners now use caffeine as their primary burner.  Lean Fire is no different, except in its amount and blend of additional ingredients.  I found it very effective, but it was my first fat burner, so I do not have anything to compare it to yet.   If you are a diet pop or black coffee drinker, it may be a good idea to go for decaffeinated beverages while on these burners (if you are a regular pop drinker -- stop!!!).  The capsules made me a little jittery at first, but after the first couple of weeks I had no effects other than increased fat loss.  During the last two weeks of my Challenge I was taking 2 capsules, 3 times daily, with no jittery side effects.  I would typically take two after waking, and two before dinner.  When I moved to 6 a day, I took two before lunch as well.  They really wake you right up and give you that quick little burst of energy to get in the gym and work your body hard.  I highly recommend a fat burner if you are trying to shed excess fat, and Instone Lean Fire is an excellent choice.

 

Stallone High-Protein Pudding:  There is an old (shortened) saying, "The Proof is in the Pudding," which basically means that results are what counts.  After enjoying Stallone Pudding throughout my Challenge, maybe this old saying should be changed to, "The Proof is in the Stallone Pudding."  If results are what counts, you have already seen my results above.  Want more proof?  Let's take a look at the end result of trying to create a tasty, but potent, fitness snack.

        When Stallone and Instone set out to make a fitness supplement designed for quick consumption, the result of the research and testing was Stallone High-Protein Pudding.  Stallone Pudding somehow manages to cram 20g of milk and soy proteins and 440g of potassium into a little 100-calorie, 165g-serving can.  It also tastes great.  It is very sweet and does not taste the least bit artificial (it uses Sucralose as its sweetener).  If you have ever had Jell-O pudding or similar brands, then you will love Stallone Pudding.

        The closest product I could find on the market with the same calorie range for use with that "other" fitness contest are the EAS AdvantEdge Carb Control RTD (Ready-to-Drink) shake.  At 110 Calories, it only provides 15g of protein and just tastes like flavored water.  It does not have the thickness a "shake" should have.  Stallone Pudding tastes like pudding should and gets you 5g more protein.  Even if you upgrade to EAS MyoPlex Carb-Sense RTD (150 calories / 25g protein), you still will not get the feeling that you are drinking a "shake".  Sure it has quaility ingredients, but when I consume a supplement I want it to taste good.  I want it to taste like it is advertised. 

        Stallone High-Protein Pudding comes as advertised.  It is also pretty unique.  As of this writing, there is simply nothing else like it on the market.  In fact, the pudding is so popular that by the end of April it was sold out everywhere.  If you want protein pudding and do not want to buy Stallone Pudding, you would have to make it yourself... and it will not come out as good.  Trust me, I've tried cramming my own protein power into sugar-free Jell-O pudding -- to get 20g of protein per serving is next to impossible without creating a chalky mess.  I hope Instone makes more of the stuff and gets it back on the shelves soon.  I don't know how they managed cram it full of protein, keep the fat and calorie count low, and still make it taste so good.  Once again, I must say the proof the is in the Stallone Pudding.

 

RETURN TO TOP OF PAGE

 

FAQ (Frequently Asked Questions) and Answers

Question 1: What were the most difficult parts of the Challenge?

Answer 1:  This is an easy one.  You might expect me to say the two-a-day cardio sessions near the end, or finding new ways to lift after hurting my shoulder.  These were easy.  In fact, every part of the exercise and training were a breeze when compared to preparing for the last day of the Challenge.  This final preparation included hair trimming, tanning, and writing the essay.  As far as hair trimming went... I used a combination of shaving and depilatory cream to get rid of all my hair from head to toe.  I can simply not imagine how people can do this on a regular basis.  Trimming the hair low with electric trimmers was easy, but getting it all off gives me a new respect for professional bodybuilders.  My hair removal took me 2.5 hours.  Then came the tanning.  I'm from Michigan, practically a part of the Great White North.  Most Michiganders have one kind of tan: pale and pasty white.  My tan was no exception.  I tried to tan for 20 minutes a day in while on vacation in Orlando, but mainly I just burned and came back a very light beige color after it was all said and done.  A good tan, shows the muscle off better, so I decided to try a bottle tan for the final pictures.  I have to thank my wife for helping me with all attempts with this too.  I think for future contests, I'll give that new "Mystic" spray-on tan a try, because doing it yourself with a home spray or paint-on kit just takes too long and makes a really big mess.  Finally, there was the essay.  I went through about 7 drafts and just could not keep it under 500 words (the Instone requirement is 50-500).  I had a lot more to discuss about the Challenge than 500 words allowed.  Hence, I put up this website as a response.  Tip: don't wait until the last week to start tanning and writing your essay.  Start the process with no later than two weeks left.  With the essay just write more about your motivation and goals, and save a little space at the end to wrap things up once you are done with the Challenge.  You may also want to look for some Body Building tips on contest preparation before taking your "After" photos.

 

Question 2:  Did you honestly think you could win? 

Answer 2:  I've only been serious about exercise for about three years.  I'm a beginner, but I've been learning by leaps and bounds over the past three years.  Personally, I don't think I have the genetics to be completely ripped (that's where diet and supplements play a part), but I approached the Challenge thinking that I could defy heredity and walk away with a really special physique.  Also, I started the Challenge early for a reason.  I still have time for a second run through during the contest if I so choose (as far as I can tell, the rules do not prohibit more than one entry).  So after rehabilitating my shoulder, I may see if I can get the six pack to show better.  Sure you can see the outline of the cooler, but I want to open it up and see the individual cans as well.  Do I think I can win with this first run?  I'm not sure.  I think my results and final pictures were pretty good, but they don't pick the winners until January of 2006.  That's a lot of time for other entrants to try the challenge.  In my experience, a ripped look and a six pack win body transformation contests (although M&F's 2004 Rock-Hard winner did not have a six showing so it depends on the entry pool).  There are 100 semi-finalist spots available.  I hope that Instone is impressed enough with my Challenge for at least one of those spots, if not a better one, but I am sure competition will be tough.   Okay, so I rambled a little on this question.  Did I think I could win?  YES.  Do I think I will win?  Time will tell, but six-packs usually win these things. 

 

Question 3:  What was your favorite Instone Product out of the ones you tried?

Answer 3:  The Pudding -- without question the Pudding.  If you refer to my little of review of it above, you'll see that there is nothing else like it on the market and it is this uniqueness that sets it apart.  Plus, it simply tastes great.  It's tastes so good that you feel like you are cheating.  I think they got the Chocolate perfect.  The Vanilla is okay, I prefer a more French Vanilla flavor, so this comes down to personal preference.  Both are very sweet, and have 20g of protein crammed into each tiny can.  By the end of my Challenge in April they were sold out everywhere, so I hope they make more soon.  I've tried making my own pudding (Sugar Free Jell-O and some Whey Powder) -- it didn't compare.

 

Question 4:  What do you like most about being on the Challenge (workout, diet, etc.)?

Answer 4:  I like the weight training more than the cardio (most guys do), but I really like how charged up and energetic I feel after morning cardio.  The best part about being on the Challenge is the confidence you start to gain as you transform your body.  Also, I liked the fact that I was able to completely customize this transformation.  So in summary, what I liked most was just way I started to feel, and the way my attitude and mental mindset improved over the course of the 14-weeks.

 

Question 5:  What will you do if you win?

Answer 5:  I would seriously have to contemplate a career change.  I would probably look into becoming a certified fitness trainer.  It sure would be better than doing computer technical support (and I've been doing that for 12+ years).  I think of a fitness trainer as someone that does technical support on the body.  Analyze the problem.  Determine the solution.  Formulate and implement a plan.  Document the results.  The main difference between a computer technician and a fitness trainer is that a fitness trainer probably receives much better feedback from his clients than a computer technician (or at least a thank you).

 

RETURN TO TOP OF PAGE

 

Thank You(s)

I could not have done any of this without help from some key people and products.  So in this section I will thank them (in no particular order).

  1. Thank you to my wife for putting up with my workout schedule and eating requirements and for helping me with shaving, tanning, emergency store runs, etc.  There is an old saying that goes something like this: behind every great man, is a greater woman.  Well, I may not be great, but my wife certainly fits the description.  Thanks for all your help, Honey!

  2. Thank you to Instone and Sylvester Stallone for your awesome supplements and motivation.  I also look forward to seeing more workout/motivational DVDs as well.  The abdominal (Core Training, Vol. 1) DVD was pretty good.  I'd love to see a DVD with a complete workout routine.  Thanks again for all your help.  I look and feel my best and I have the drive to keep going.

  3. Thank you to my friends and family for noticing.  This might not sound like much, but receiving the occasional "you look great" comment certainly helps to motivate.

  4. Thank you to my daughter (and the future).  You may not be born yet, but you are one of the forces keeping me motivated to continue my fitness goals, and remain an active dad for years to come.  I don't want to miss your childhood because I'm out of shape.  With exercise, proper diet (including help from friends such as Instone), and motivation from people such as yourself, I will be there for you.

RETURN TO TOP OF PAGE

 

The Future (and the Motivation for Staying in Shape)

So now that I have finished the Instone LifeChange Challenge, where do I go from here?  The sky is the limit, but I'll start on the ground by rehabilitating my shoulder first.  The challenge was eating up my mornings and evenings, so I have been working on a new training plan that will run six days a week, mornings only (rotate cardio and abs on one day, weight training the next).  With my evenings free, my wife will get me back.  In addition, I'll have the time for more outdoor tasks, studying for work certifications, or whatever activities time allows.  I know for the future, my biggest motivational factor will be my daughter.  She is the reason I will continue to make exercise a priority in my life.  The Instone slogan for the Challenge was "It's All About You".  You can apply this statement in many ways:  It's all about you and your health.  It's all about you and your family.  It's all about you and the future, being healthy, and being there for yourself and others.  It may be "all about you", but you can be just as important to others by be being there.  I look forward optimistically to where the future and my fitness level take me.

 

At the end of my Body-for-Life run in 2002, I ended my web page with the statement: "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."   After the Instone LifeChange Challenge, I know that I am already there.  I'm leading the good life, a healthy life, and loving every minute of it.  In his motivation materials for Instone, Slyvestor Stallone states: "Pleasure and Pain, they're not opposites, they're neighbors -- separated by a thin line and by a split second."  I experienced a lot of Pain during this Challenge, but the Pleasure is in the results and knowing -- not hoping -- that what the future holds will be worth every minute.

 

RETURN TO TOP OF PAGE

 

Relevant Links

RETURN TO TOP OF PAGE

[RETURN TO REV. OKE'S FITNESS HOME PAGE]

©2002 - 2005 by Rev. Oke: [email protected]

Hosted by www.Geocities.ws

1