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Body of a Spartan Log: Week 6 Complete


Body of a Spartan Log: Week 6

Week 6 stats:

Week 5 weight:   203.0 lbs

Week 6 weight:  200.6 lbs

Down in weight again, just as I suspected. Shed another 2.4 lbs this week with more of the aggressive caloric deficit.

Week 6 thoughts


Keeping on track and getting the fat to melt away has been the priority. The fat is coming off nicely BUT the caloric deficit is so extreme that I am sure some of it is muscle. There are a few reasons I believe this to be the case:

          1) I am definitely losing a noticeable amount of strength. But still loving the squat rack even though it is becoming harder and harder to push the same weight for the same reps. This becomes frustrating for a lifter, but it is very normal to lose strength while on a cut.  You just have to remember to tell yourself you are doing this for a reason. And this reason is ALWAYS a damn good one……..your gonna get SHREDDED! 

You see,  I have never really been into getting HUGE, so admittedly it is easier for me to come to terms with losing those bits of size and muscle that come along with shredding down. I have always preferred the look of a leaner/harder physique than the larger/softer one. For me, it’s always more impressive to be lean rather than bigger and softer.  I also know that it takes a HELL of a lot more discipline and hard work to get ripped to shreds, than it does to get big and soft. And let’s face it boys…..ladies LOVE ABS!!

          2) These last few weeks, I have been losing more than 2 lbs a week. Usually 1 1/2 lbs is about the most a person wants to lose per week while still being able to retain the majority of lean muscle mass. But to re-iterate my physique preferences mentioned above, I’m ok with losing a bit of muscle if I see the cuts coming faster than the muscle size I’m losing.


Wrap up

This week hunger between meals is starting to become a major bummer now. No one like to feel hungry, and the discipline that is needed to not go for that extra piece or two of bread, or not reach in for that extra scoop of protein and oats is admirable and difficult to achieve for most.

I’ll be honest and I did slip a little bit.  I did have  the cravings overwhelm me and I had to reach into the protein and oats jar and grab a little extra here and there just to throw a cow to the angry dragon to calm his ass down hahaha.

Luckily it was only one day where I fell off the deep end and gorged out on waaaaay to much bread, protein and oats. Even I get weak sometimes and need to just fucking put more fuel in the Lamborghini! The key is to not make a habit of it. And if you are going to cheat, make sure it’s not high glycemic/sugary foods or mixing too many carbs and fats. That’s what will really do the damage to your physique and hinder your progress the most.

I’m also finding that it is starting to get challenging having each progressive week’s portions of meals become smaller and smaller…….and smaller. There were times this week where I look at my weighed out meal portions and was like……”You mean….this is ALL I GET? Where in the flying FUCK is the rest of it?” It’s no wonder why western society is so fat these days. It sure doesn’t take much in the way of food to meet our daily maintenance calories. I’ve always been a GIANT believer in weighing your food and it’s an ABSOLUTE MUST if you are doing any sort of serious cut and need to track your calories.

And we do this because we are not normal.

We do this because the average don’t.

You can trip up, but make sure you get the fuck back up.

And you will because you aren’t like the rest.

You are better.

You are a winner.


Get Body of a Spartan here.

Get Red Burner here

Get Red PCT here

Until next time


Keep on shredding in a free world


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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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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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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.


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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