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Justin Walk’s Fitmole Success Story: “I feel better now than I did five years ago, and I actually feel younger…”

8 Comments | Interviews

Note: Since this article was published, I decided to kill Superhero Shredding 2.0 and replace it Superhero X12, which is 1000% bigger, better, and more badass. 

The following is a transformation success story from Superhero Shredding 2.0 member Justin Walk.

Justin fitmole transformationa

What made you decide to originally pick up Superhero Shredding 2.0?

Christmas of 2013, I weighed in at 255 pounds.

I remember having such a hard time keeping up with my oldest son, who at the time was only one year old. Being a nurse, I knew how important my health was, so I decided to change my diet. With my new eating habits, I lost fifteen pounds in a couple of months and was feeling better.

So I wanted to do more.

After spending some time on the internet looking for workout programs, I found Fitmole. The various workouts and diet advice seemed legitimate.

I got down to 220 pounds in the fall of 2015 and hit a plateau.

After my and my wife’s second son was born in December 2015, I knew I needed to put in more work to be able to keep up with the two boys. So I picked up Superhero Shredding 2.0.

Ultimately, for me, the discipline and effort for self-improvement are valuable lessons that I want to display for my family, and this program gives me the tools to do so.

What kind of results have you gotten?

justin-transformation-2

Other than the fat loss and lean muscle gain, I am able to do things that I haven’t been able to do since high school ten years ago.

Running a mile, hill sprints, and endless amounts of energy all have come with the improvements.

Being a male nurse, I tend to get called a lot for patient lifts. A couple of years ago, I struggled, and now I am able to do solo lifts.

How have your lifts in the gym improved?

Being a high school athlete, weight lifting was familiar to me. However, I have to be honest here. When I first saw the workouts provided on Fitmole, I was definitely intimidated by deadlifts. So I did tons of research on YouTube and other fitness sites on deadlifts.

One bad day of eating will not ruin your body just as one good day of eating will not fix your body.

Before SS 2.0, my max deadlift was 275 pounds; I just hit 445 pounds two weeks ago. Deadlifts are my absolute favorite exercise!

Other lifts have improved as well.

  • I couldn’t do a proper pull-up, and now I throw a 45 pound plate on a belt and do 6-7 reps.
  • Dumbbell rows have gone from 65 pounds to 130 pounds.
  • Dumbbell bench press has gone from 60 pounds to 95  pounds.
  • Leg press is four reps at 590 pounds.

Essentially, every lift has improved. Just about everyone at my local gym is strong, so it definitely feels good to move a bunch of weight as an added bonus.

What was your diet like?

My diet could easily be criticized by the majority of fitness experts. I only eat clean when I am feeling sluggish or bloated. I enjoy pizza and burgers on occasion.

My only focus is hitting my protein count, which is, right now, around 165 grams a day. And I’m trying to stick around my calorie goal.

My daily calorie goal for the past few months has been right around 2100, but I don’t freak out if I go over.

One bad day of eating will not ruin your body just as one good day of eating will not fix your body.

An average day usually looks like this:

  • Breakfast will be either a coffee or four or five scrambled eggs and toast.
  • Lunch will be two or three chicken breast fillets with hot sauce or salsa for extra flavor and a steamed green vegetable.
  • Dinner is typically my post workout meal, and so I enjoy whatever meal my family is having; I try to be relatively strict throughout the day in order to have a “free meal.”

Did you take any supplements? If so, what kind?

I use whey protein as a post workout if my next meal isn’t soon after.

I attempt to hit my protein goal with meals, and if not, then I will supplement. I take a daily dose of creatine and a pre-workout or a coffee as needed.

I have tried other supplements, but these are my fundamentals.

Besides the physical benefits, what other benefits have you seen from transforming your body?

I will tell you, it is really nice to come home after a workout and have my wife blush.

My oldest son likes to pretend that he is Spiderman, and he says I am the Hulk which is always fun. It is nice to buy fitted clothes, and they actually fit my shoulders.

Before SS 2.0, my max deadlift was 275 pounds; I just hit 445 pounds two weeks ago.

However, all of my clothes are too big, which is incredibly frustrating and awesome.

Non-physical benefits would be confidence; not so much in how I look but what I can do.

I feel better now than I did five years ago, and I actually feel younger.

With my results so far, I feel more challenged and determined now than when I first started. Self-improvement is such an important key to have.

What’s the #1 piece of advice you would give to someone who wants to transform their physique?

Focus on getting stronger.

Move more weight this week than you did last week.

Strength cannot be understated.

If you want big, round shoulders, get stronger. If you want a chiseled chest or defined abs, get stronger. If you want to have the absolute best body you can have, get stronger.

When all else fails, strength doesn’t. Your body will change, and you will get your desired transformation. But if you are not getting stronger, it will not happen.

Even if you don’t get the definition, or if you don’t get rid of those love handles, strength most definitely counts for something.

To get badass results like Justin, checkout Superhero Shredding 2.0.

Learn the exact step-by-step system Justin used to transform his body

Alan - October 17, 2016

Enjoyable read, as always. also, envy at the lifts.
Can you do something on teaching how to get better at them? I’ve been stuck for months…

Reply
    Keith - October 17, 2016

    Can you be more specific?

    Reply
      Alan - October 19, 2016

      Getting stronger, lifting more weight over time. It’s supposed to happen naturally, but it doesn’t (for me).

      Reply
        Keith - October 19, 2016

        could be a bunch of reasons:

        – Are you eating enough?
        – Are you lifting enough weight?
        – Are you using proper form?

        Can you give some more details?

        Reply
          Alan - October 20, 2016

          Of course:

          I pretty much only focus on getting stronger in key compound movements, such as dumbell pressing (barbell fell on my forehead once, so I pretty much stay away from it), and my main movement for back are currently lat pulldowns (I could do 10-11 bodyweight pull-ups, but they get lower through every set, like 9, 7, 7-6, etc.).

          I start with DB incline, first two warm-up sets are with a weight I can reach 10 reps with some ease, but not enough that I can do like 30 of them. Then I bump up to a more “serious” set (the one before my “real” set”), where I can throw in 10-12 with a lot of effort. The next (and last) 2-3 sets focus on getting in anything between 5, 6, maybe even 7 reps.

          Then I hit a lower 30 degreee angle with the same weight and try to pull an extra rep-max or so (which would be around 8-9). I finally end with 2 sets of flat bench, where I can pull around 8-9 reps, and 10 at my max (which should be on my very last set).

          That’s for chest.

          For back, I try to pull in the max amount of pull-ups for each set that I can muster (something like 10, 8, 7, etc.). Roughly 4 sets, warm-ups included. I just suck at this movement, even though I always for good form. I end my back workout with 3 sets of straight-arm pulldown, roughly 8-9 hard-effort reps.

          Reply
          Keith - October 20, 2016

          If you’re a beginner, strength gains are pretty linear.

          Once you gain your first 20 pounds or so of muscle, strength/muscle gains are much more erratic.

          Hard to tell just by what you wrote, but I would focus a bit more on lower rep ranges. So instead of 10-12 reps, do 4-6 or 6-8. Do that for a few weeks. And remember, it’s not about always adding weight. Adding more reps is also a form of progressive overload.

          Reply
          Alan - October 21, 2016

          I get it. In that case, getting stronger in terms of overall reps/sets is kind of overlooked, then. The weights in my gym start jumping roughly ten pounds (or 5 kilos, in our case) after 22kgs (roughly 50lbs), so I have trouble jumping straight to that to avoid injuries.

          Thanks.

          Reply
          Keith - October 21, 2016

          focus on reps, and hitting the upper end of the rep range first, then increase weight. And when you increase weight, lower it back to the lower end of the rep range.

          Reply

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