Shaun Myers, our Transformassacre subject and Rob Sulaver, his personal trainer and transformation coach have finally made it to the finish line after a long 8 weeks of weight lifting, intervals and carefully portioned meals. After all the hard work and mentally draining discipline we get to share the incredible results of Shaun’s project. If you don’t know Shaun yet, or forgot his starting point, check out his photos from week 1 and week 5 then take a good look at how much progress he made.
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Starting Stats: Weight 153 lbs. // Body Fat: 19.4%
Final Results: Weight: 149.4 lbs. // Body Fat: 9.7%
Totally missed out on all of the Transformassacre? Follow along, week by week.
Introduction: Meet Shaun.
Week 1: Shaun’s training begins.
Week 2: Shaun’s diet regimen.
Week 7: Transformassacre Rewind.
What was the most interesting thing you learned during your transformation?
The importance of tempo. Lowering the weight in a controlled fashion for about 3 seconds put a ton of extra strain on my muscles.
What was surprising easy about the Transformassacre? What was hardest?
There really wasn’t anything that was too easy. The diet was hard in the beginning but after a week or so of becoming accustomed to preparing the food and the eating schedule, it became part of my routine. The training was also very hard. In the beginning I was very carb depleted, which made the training very tough to finish due to lack of energy. After the carb shake was introduced, I noticed a huge spike of energy during the training.
Did you do as well as you thought?
I did better than I thought. I was hoping to finish with around 12-13% body fat. I would have been very happy with those numbers. The fact that I finished under 10% was way above my expectations.
How will you continue your journey in fitness?
I would like to put on more muscle mass, so I plan on continuing with a very similar diet. I’m going to slowly introduce carbs into my diet to put on as much lean muscle as possible.
What’s the best single piece of advice you’d give to a person considering a transformation?
It’s a marathon not a sprint. The results are not going to come quick or easy. I think a lot of people begin fitness programs and stop too early to see any of the changes. I lost about 3% body fat in the first 4 weeks and almost 7% in the last 4 weeks. The tail end of the program is where most of the changes came.
Interested in doing Shaun’s final week or workouts?
Shaun’s Week Eight Workout – At Peak Performance
|A1: FOAM ROLLING||1||1||30s||medium|
|DYNAMIC WARM UP||SETS||REPS||TEMPO||REST|
|A1: World’s Greatest||1||3||Slow||0|
|A1: Wall Slides||1||8-10||Slow||0|
|RESISTANCE TRAINING (Push & Bicep)||SETS||REPS||TEMPO||REST|
|A1: Barbell Chest Press||3||8-10||3/0/X/0||60s|
|A2: Preacher Curl||3||8-10||3/0/X/0||60s|
|B1: Incline DB Press||3||8-10||3/0/X/0||60s|
|B2: Seated Hammer Curl||3||8-10||3/0/X/0||60s|
|C1: Max Push Ups w/Manual Burn Out||3||MAX||2/0/X/0||60s|
|C2: Max Keiser Bicep Curl w/Manual Burn Out||3||MAX||2/0/X/0||60s|
|RESISTANCE TRAINING (Legs & Auxilliary)||SETS||REPS||TEMPO||REST|
|A1: Barbell Back Squats||3||8-10||3/0/X/0||60s|
|A2: Bent Over Trap 3||3||8-10||3/0/X/0||60s|
|B1: Leg Press||3||8-10||3/0/X/0||60s|
|B2: Leg Curl||3||8-10||3/0/X/0||60s|
|C1: Walking Lunges||3||20 Yards||2/0/X/0||60s|
|C2: Ab Roll Out||3||8-10||2/0/X/0||60s|
|RESISTANCE TRAINING (Pull & Tricep)||SETS||REPS||TEMPO||REST|
|A1: Chin Ups||3||8-10||3/0/X/0||60s|
|A2: Skull Crushers||3||8-10||3/0/X/0||60s|
|B1: Seated Row||3||8-10||3/0/X/0||60s|
|B2: Rope Tricep Extensions||3||8-10||3/0/X/0||60s|
|C1: TRX Row Drop Set||3||MAX||2/0/X/0||60s|
|C2: Dips Drop Set w/Manual Burn Out||3||MAX||2/0/X/0||60s|
|A1: Stretch – Hamstrings, Adductors, Hip Flexors, Quads||1||30s||N/A||N/A|
Shaun’s Week Eight, At-Home Workouts
|A1: GOBLET SQUATS||3||10-12||3/0/X/0||60 S|
|A2: DB BENCH PRESS||3||10-12||3/0/X/0||60 S|
|B1: LYING LEG CURLS||3||10-12||3/0/X/0||60 S|
|B2: SEATED ROW||3||10-12||3/0/X/0||60 S|
|C1: INTERVALS||12-15 MIN||–||–||–|
|A1: BB ROMANIAN DL||3||10-12||3/0/X/0||60 S|
|A2: ASSISTED CHIN UPS||3||10-12||3/0/X/0||60 S|
|B1: LEG PRESS||3||10-12||3/0/X/0||60 S|
|B2: SEATED OH PRESS||3||10-12||3/0/X/0||60 S|
|C1: INTERVALS||12-15 MIN||–||–||–|
*The Transformassacre was conceptualized, written, and produced by HUMANFITPROJECT in conjuction with Men’s Fitness.
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