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Body of a Spartan Log: Week 4 complete


Get Body of a Spartan here

Body of a Spartan Log: Week 4

Week 4 stats:

Week 3 weight:   208.1 lbs

Week 4 weight:  205.6 lbs

Keeping on track! Down 2.5 lbs and things are coming around!

Week 4 thoughts


I’m keeping my caloric deficit pretty aggressive. The fat is coming off nicely AND my strength is actually improving. I’m beginning to wonder if there is something to the Red Supplement line. As you may know, I am also taking:

Fat Burner:                        Red supplements – Red Burner Get Red Burner here

Testosterone booster:    Red supplements – Red PCT Get Red PCT here


It’s been pretty sweet, I must say! Leaning out and getting stronger? Pretty damn close to the nexus if you ask me! I’m liking what I’m seeing all around from the program and to what the supplements are bringing to the table.


The people at the gym are starting to notice the changes! I was stopped a couple times this week by random gym people complimenting me on my physique. There was a guy and a girl this week who both said the same thing. They said it looks like you came right out of a magazine! That my friends was very motivating and re-assures me that I’m on the right track. I mean, that is the look I’m going for.

No surprise here, the reduced meal frequency was still an issue. My body just does NOT like eating so few times a day. Luckily it hasn’t been affecting my results too much (judging by the compliments I have been getting).



Squats, Squats and more Squats!!!

Because of my inability to do deadlifts without injuring myself, I tried to turn a negative into a positive. I have been hitting the squat rack in some form every day. On the days Body of a Spartan indicates a legs day, I do the BOAS leg workout. On the days it’s deadlift days, I have been instead hitting the squat rack for higher rep/lower weight squats and jump squats. It’s been fun but a struggle at the same time.

Fun because as sick as it is, I am honestly looking forward to killing my legs every day. A struggle because it’s not easy hitting legs every day. Luckily, I have learned to LOVE THE PAIN!


Wrap up

It’s been very satisfying to see improvement in a body part that has been a weakness of mine for so long. It makes it really enjoyable to hit the gym again and see tangible improvement in strength, size and the shape of my muscles. Again, I must really hand it to Body of a Spartan for really pushing me through my own mental blocks with regard to my own physical limitations. It just goes to show that a little mind over matter really can go a long way!


I’m really starting to become a believer in this program.

I can honestly say that I would recommend Body of a Spartan to anyone looking to improve their physique as it has helped even a seasoned gym vet like me bust through some serious plateaus.

If you wanna take your body to the next level, I would give this program and supplements a try!!!

Get Body of a Spartan here.

Get Red Burner here

Get Red PCT here

Until next time


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Body of a Spartan Log: Week 3 complete



Thank you 300!

Get Body of a Spartan here

Body of a Spartan Log: Week 3

Week 3 stats:

Week 2 weight:   210.2 lbs

Week 3 weight:  208.1 lbs

That’s a little better! Down 2.1 lbs and feeling tighter all around! much better week than week 2.

Week 3 thoughts


This week, thank God I didn’t have the same hunger issues as I had last week. It’s never fun trying to lean up and go into a deficit, and you are hungry and your body is crying for you to feed it. I’d only wish that on my worst enemies.

Other than that, I had my 2 re-feeds this week, which I usually do when I’m in single digit body fat and running a more aggressive caloric deficit. They did their job keeping the metabolism and leptin levels up.

Much like last week, there were only three days where I was able to follow the reduced meal frequency to a tee, and four days where again I needed to add another meal in the morning due to my body absolutely NEEDING food in the morning and not taking ‘no’ for an answer. Although the extra meal is added, I still keep the cals close in check. I’m not sure how Victor does it, but his whole reduced meal frequency has been the biggest struggle for me with his program.



I’m still loving the training portion of Body of a Spartan straight up Vanilla Ice ‘To the extreme‘ style haha!

The squat rack has become something I actually look forward to now. I damn near crave it. My legs have always been a weakness of mine. With my wonky back always hindering their development, it’s been a breath of fresh air not to be afraid of hitting them hard again. To my delight, I’m finding I’m starting to see some further development come along form it.

Dear Diary…..jackpot!

I am grateful to Body of a Spartan for forcing me out of my comfort zone, and challenging me to overcome some mental blocks when it came to doing heavy squats. I’m not gonna lie, there is some discomfort and pain, but it is manageable and thankfully is not getting progressively worse. What this tells me is that I’m not doing any further damage to my back, which is a good thing. It’s just a matter of dealing with the pain from the damage as a result of previous injuries. My back MUST hold up this time. I’m not giving it a choice!


Wrap up

The Spartan is elite. The Spartan is a warrior. The Spartan is not afraid of a challenge. This is exactly what this program provides.

A challenge.

Mentally, physically, emotionally. Much like the Spartan warrior, one needs to keep these facilities in check in order for the outcome to be victory.

In this case, the enemy is ourselves.

In order to beat any man, we must first be able to conquer ourselves.

We must rise up to become better than the mean.

Better than the way we were before.

Always ‘just better‘.

Be elite.

Be a warrior.


Allow Body of a Spartan to take you there.


Until next time


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Body of a Spartan Log: Week 2 complete



Photo by Magickittensfly


Get Body of a Spartan here


Body of a Spartan Log: Week 2


Week 2 stats:

Week 1 weight:   208.6 lbs

Week 2 weight:  210.2  lbs


Well, not only did my weight go up a bit this week, but the body fat readout on the Tanita TBF-410 showed an increase in body fat from 10.7% to 10.9%. I’ve got to be honest, this week diet wise was a bit of a struggle.


Week 2 thoughts



This week, I had a little more of an issue keeping to my caloric deficit. I felt a hell of a lot more hungry this week for some reason. I’m not sure if it’s all the squats that Body of a Spartan has got me doing or the Red Supplements PCT or what the change is. But foooooooook me I’ve been sooooo hungry this week!

There were only three days where I was able to follow the reduced meal frequency to a tee, and four days where again I needed to add another meal in the morning due to extreme hunger. I was hoping that I could improve a bit on being able to not eat as frequently but daayyyyum….I’ve been having a hard time.

BOTH reducing my meal frequency as per the program and keeping my calories in deficit territory have been a struggle, and I have a feeling that’s the reason why the weight went up a bit this week.




On the bright side………I’m still like a bad McDonalds commercial on this one…… “I’m loving it!!”


It hasn’t been since I was just a wet behind the ears, gym newb many moons ago that I have actually looked forward this much to the squat rack! I’ve really got to hand it to the program in that regard. It has really re-juvenated my workouts and it has been fun pushing myself everyday to higher weights and new personal bests! This has been the part of the program I have really grown to love.



Wrap up


Before starting this program, I didn’t realize how complacent my workouts had become. Comparatively, I was merely showing up to the gym. Just doing the usual suspects. Going through the motions. Not really pushing myself or have any real goal in mind. It’s funny how one can get caught into a routine and be satisfied with just showing up. I too realized that I had fallen victim to this complacency.


That is NOT how you build the physique of a champion.

That is NOT how you build the physique of a Spartan.

You need desire. You need goals. You need discipline. You need focus.


I can thank Body of a Spartan for snapping me back into reality and out of the realm of ‘average‘ and complacency.


Thank you BOAS


Until next time


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Derma-Rolling : A No-Brainer for a Youthful Look



Finally….the first Anti-Aging post on



It’s about time right?


Well here it is.


Anti-Aging and keeping my face and body in as youthful condition as possible has been a keen interest of mine for as long as I can remember. I have tried soooooooo many different creams, serums, tools, devices, injectables and spent a small fortune trying to find out:


  • what actually works and provides tangible results?
  • what is worth the money
  • what’s the best bang for your buck?


My first anti aging post would not be complete without including one of my GREATEST secrets to prolonging a youthful look, and looking a HELL of a lot younger than I actually am. This device also meets ALL THREE of the above criteria.

I introduce to you….




For those of you who don’t know what a derma roller is, it’s a handheld device with hundreds of micro needles on it that you roll over the skin of your face, neck, scalp and stretch marks to create micro damage.


This is how and WHY it works:



image from


So by derma rolling our skin, we create micro damage. The body senses this damage and kickstarts it’s natural healing response to the damaged area. This response rushes copious amounts of collagen, healing enzymes, proteins amongst others to accelerate the healing of the micro damaged skin. The principle is loosely based upon the Fraxel laser principle where only parts of the treated skin is damaged and not the whole surface area. The theory is that the whole area is enhanced by the infusion of bodily healing substances, and is healed faster because only parts of the skin and not the whole skin surface was damaged. WIN-WIN.


This results in:

  • fine line reduction
  • reduction in deeper facial lines
  • Reduction in Acne scarring
  • smoother skin texture
  • reduced pore size
  • more even skin tone
  • reduction in hyper-pigmentation


Another GIANT bonus to using a derma roller is that it increases the absorption of any substance you put on it for up to 24 hrs! That means if you have a high end anti-aging cream with all the bell and whistle ingredients, they will SURELY be put to good use if applied after derma rolling your skin.


Sounds too good to be true….what’s the catch?


There is no catch…unless you can’t handle a little bit of discomfort while derma rolling. I’m not gonna lie, it IS UNCOMFORTABLE. There is a little bit of pain involved. It’s nothing major, but especially when the roller is brand new and those needles are nice and sharp, it certainly stings a bit while rolling any skin area. It can also cause the area to feel like it’s sunburned for the next day or two and is a bit sensitive to sunlight and to the touch.


But to me, the pain is WELL worth the outcome. I owe A LOT of how young I look today to enduring the little bit of pain that derma rolling has caused me over the years. It has been worth every bit of stinging I have experienced from it, hands down, no question!


I will continue to derma roll for the rest of my life.

That’s how much I believe in it.

That’s how much I know it works.




I’ve been using a derma roller consistently for the last 10 years. There’s not many products I can say I have used consistently for a decade. Shampoos change, conditioners change, cars change, socks change, undergarments change, style of clothes change, even attitudes change. But one thing that hasn’t changed is my loyalty to my derma rolling and skin care regimen.



Because it WORKS!!!

I wouldn’t be able to do half the things I do if it wasn’t for my Anti-Aging skin care regimen.

I can do things that guys 10 years younger than me WISH they could do.

The young girls are still interested.


Because I don’t look like their father, even though I could be.

Believe me when I tell you, it’s been worth EVERY effort I’ve put into remaining youthful.


I’m working on putting together a skin care regimen/skin care line that is modelled after what I’ve been doing for the last 10 years that has kept me young and attractive to young adult females. It will include dummy-proof, step by step instructions along with the products to keep you in mint condition for as long as you use the products.


It will be worth it’s WEIGHT IN GOLD and worth EVERY PENNY!


Subscribe for free TODAY!

The sign-up entitles you to updates to when the skin care line will be launched!

You will look back upon that day as being one of the best days of your life!

Because it changed your destiny for the better that day.

You can thank me then.


Until that time

Follow me on Twitter @Dreamscore

Follow me on Instagram @dreamscorelifestyle


Yours Truly


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Body of a Spartan Log: Week 1 Complete


Get Body of a Spartan here


Body of a Spartan Log: Week 1


Week 1 stats:


Starting weight: 205.5 lbs


Week 1 weight:  208.6 lbs


Whoa!?!?! Up 3 lbs on a calorie deficit?!?! WTF??


Hold on….hold on….there IS an explanation. I had to use a different scale than the one used for my initial weight measurement.

My starting weight was done on the scale they had at Glenwood Radiology wearing nothing but their very light-weight patient gown. Because of convenience, every subsequent weekly weight measurement will be done on the Tanita TBF-410 at my friendly neighbourhood Goodlife Fitness wearing my normal gym attire (minus gym shoes/socks). For these reasons, the week to week weight change log will always have an offset until the final DEXA scan at the end of the program. I will still track it, if only for use as a general guideline to show all of you which way my weight is going.

On the bright side….although my weight seemed to jump up, the Tanita TBF-410 showed my body fat as going down from 11.7% to 10.7%. I know…I know….I harped about how inaccurate Tanita TBF-410 was in my ‘Body fat Shootout‘ article, but fook me I’m still allowed to get excited over a perceived drop in body fat….even if it may be bogus data 😉


Week 1 thoughts



To parrot the day one log, I found that the hardest part of the program was adjusting to the change in meal frequency from what I’m used to.  I followed the program to a tee for 4 of the 7 days in week one diet-wise.  But in the 3 random, speckled days throughout the week I was too hungry in the morning, and had to add a small extra meal to kickstart the day. My caloric deficit was maintained at 500-700 for 5 days of the week and had 2 re-feeds. One on day four (Thurs), and one on day seven (Sun) in which I was in a caloric surplus of about 500-700 cals.

Counting calories and re-feeds are not part of the program, but I like to keep track of cals when I am cutting and have found success with re-feeds in the past to keep the metabolism from slowing down too much from running a deficit.



I’m LOVING the workout portion of this program! It is pushing me to the limits and challenging me to break through previous plateaus. Having sustained many back injuries in the past, and dealing with chronic back pain from a degenerative disc, I was a little apprehensive about Victor prescribing lifting so heavy.  Not only that but Body of a Spartan emphasizes the two movements that have caused me the most pain in the past. Squats and Deadlifts.

For ages I have stayed away from heavy squats in my training and avoid deadlifts like the plague because these have historically been the worst offenders for aggravating my back pain. It pains me that this the case, but throwing caution to the wind and for all of you…I decided to give the program an honest shot as is.


I must admit, when I first looked at the program, I was like “yeah….this is gonna either kill me, or make me stronger.”


I am happy to announce that….it hasn’t killed me yet. At least not the squats.


Surprisingly, the heavy squats have been quite tolerable for my back. I can definitely feel a bit of discomfort, but there is no signs of ‘pain’ during or after the training sessions. I am quite ecstatic about this revelation, and I am totally stoked to see what I can do being pushed hard by this program on the squat rack.  I can feel my body responding positively to this new style of training and it’s making it exciting to train again. I’ve already racked up more weight on the bar this week and I can’t wait to hammer out more sets and push myself to new growth and getting stronger even in a caloric deficit.


But in training, like life, there are ups and downs.


Unfortunately, the deadlifts are still an issue for my back.


I had to go pretty light on them, and I still found that my back was aggravated the following day from the deadlifts. So this part of the program had to be modified as I can’t afford to have any time lost due to injury. The same intensity and duration of workout was used, but it was not EXACTLY the way it is laid out in Victor’s program out of necessity. It’s basically self preservation at this point.



I was pretty disappointed to still not be able to do deadlifts. It’s also a little disappointing not staying completely true to the program, but unfortunately my back will just not allow it. At this point, it’s better to get through the program a little bit modified, than risking a major injury that could keep me out of the gym for weeks or longer.

Switching gears….I found the first week flew by SOOOO fast. It always surprises me how quickly time flies by. With a new regimen and a new style of training it’s understandable to lose track of time so easily. You’re just so damn excited to get to the gym the next day. It was a breath of fresh air and I loved every moment of it.

But with time flying by, it’s always a sobering reminder that EVERY DAY COUNTS. 

If you half-ass it one day or cheat on the diet one day, that slope can become very slippery. Cheating even a mere ONE day of the week is cheating 14.2% of the time. That robs you of 14.2% of progress you could have made that week. If my stocks went down -14.2% in a week, I would not be too happy. Don’t let that happen to you and your body. Keep those stock prices HIGH!

Leave it ALL on the table. Do not take ANY meal or workout for granted.

Stay on TRACK!

It’s the little things that add up to BIG things.

Never forget that.

I look forward to continuing to train hard and see what this program can do for me.

So far so good.


Until next time…

Yours truly



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Subscribe (top right) for automatic log updates.

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Body of a Spartan Log: Day 1


Get Body of a Spartan here


Body of a Spartan Log: Day 1


Starting stats:

Weight: 205.5 lbs

Lean Body Mass: 178.0 lbs

Fat mass: 19.6lbs

Body Fat: 9.9 %

Caloric deficit from maintenance per day: For week 1 will be between 500-700 cals.



Fat Burner:                        Red supplements – Red Burner 2 caps in the morning. Get Red Burner here

Testosterone booster:    Red supplements – Red PCT 1 capsule in the morning, 1 capsule pre-workout.

Get Red PCT here

Whey protein:                  Mutant Iso-Surge as needed to meet macros.


And it begins…


Today was day 1 of the Body of a Spartan program and I was sooooo excited to get started! The plan is to go for 8 weeks and see how shredded I can get.

As promised, here are some before pics to reference all aesthetic changes I will go through from completing the program.  All pics were taken in a non-pumped and natural state.





I tried to get some pics in different lighting throughout the day to provide some different contexts. The top two pics are before I went into the tanning bed in the afternoon, one in the morning just after a shower (with the jeans on), and one later that evening after I changed for the first workout session (plaid trunks).

As you can see, 9.9% body fat is a decent percentage to walk around at for a year round look , but it’s nowhere near ready for an impressive fitness shoot. With a good photographer and professional lighting, decent shots could be produced, but I would expect to be in much better condition for any serious shoot I have. Without any shoots recently, I’ve definitely slacked off a bit.

But now it’s GO TIME!!


Day one thoughts



The hardest part I found on day one was adjusting to the change-up in meal frequency. Victor prescribes eating fewer meals a day with high calories and I found that my body was not used to this new schedule and I did get hungry. But as any elite body sculptor knows, feeling hungry is a necessity when dieting, and is part of the discipline required to acquire an elite physique. You gotta train yourself to learn to ‘Love the PAIN‘!



This part was AWESOME! It is TOTALLY different from how I’m used to training and very unconventional. I have not tried any programs who used this unique style of reps in training. Let’s just say you go HEAVY to start the workout. Then he gets you to progress to more ‘pump-based‘ supplemental exercises.

Let me tell you, I was sweating pretty well by the end of the heavy portion and was drenched with sweat by the end of the pump-based exercises! With little rest between sets you really get that heart rate up and keep that breathing nice and heavy! I love it!




It was a successful first day on the Body of a Spartan program. The taking the Red Burner in the morning really helped kickstart the day and gave me some nice focussed energy.  Although I was a bit hungry during the day, I was totally satiated after my post workout meal and felt no urge to snack later that night. My caloric deficit ended up being 700 cals.

That wasn’t so hard hahaha.

But with my mindset now exactly where it should be, I am chomping at the bit to get back to the gym and get that ‘shoot‘ ready body again. If the first days heart pumping, sweat-filled workout is any indication, this program should deliver the goods I’m after.


Leave any questions or comments below.


Subscribe (top right) for automatic log updates.

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Until next time…


Yours truly


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Body of a Spartan: Initial Thoughts


Happy New Year 2017


Get Body of a Spartan here: Click here to view more details


With 2016 being over and the holiday season coming to an end, it’s time once again to put the holiday mindset where it belongs (in the past) and get back to an intense, vigorous training regimen to bring my body back into ‘shoot‘ ready condition.

I am VERY excited to start a program created by Victor Pride from
Click here to visit BOLD AND DETERMINED.


Victor is a guy who I have been very inspired by.

His ‘take no shit‘ and ‘never settle for anything less than excellence‘ approach to life, business, training and relationships has really resonated with me over the years I have followed him.  I found that I had been naturally implementing a lot of his philosophies, and it was refreshing to hear someone who thought the same way as I, put those thoughts into written words.


Initial Thoughts


After reading through the program, I found that it is certainly different from a lot of the training programs floating around out there in cyberspace.  It is certainly VERY different from the way I have been training for the last couple years and for my last photoshoot.  While I’m not going to give away any of the content in the program in order to preserve it’s integrity, I can tell you that the different set amounts, rep/weight ranges and focus areas are very intriguing to me going forward.


The diet is very simple, but is also going to take some getting used to. It too is QUITE different from how I normally eat.


I am both excited and afraid of how my body is going to react to such a monumental change in training and diet style. Having to do more photoshoots in the near future, I NEED to get into ‘shoot ready’ condition in short order.


To that end, I sure hope the program works for me.


I will be updating my progress as I move along. It will include major thoughts/feelings, progressions/setbacks and mental/physical changes that will occur throughout the duration of the program.

It will not include things such as how much I’m lifting or what I’m eating, but it will include all supplements I’m taking , average caloric intake, and any deviations from the program (again to preserve it’s integrity). It will also include before and after pics as well as documented PROOF of body compositional changes. DEXA body composition scans will be done to document these changes.


All in all I’m VERY excited to start this program and turn my body into the…..



Till next time