Body Transformation
Meet Rob
A Transformation Story
I am a proud father of 3, a proud grandfather of 1, and married to my high school sweetheart for over 34 years. After moving around for a few years, we now live back in our hometown, where we met & grew up and raised our family.
Professionally: I am a 52-year-old senior executive in Canada's national Insurance Brokerage firm. I have been in the business for over 30 years and lead our National Construction practice.
Recreationally: I am an actor who occasionally directs, writes, and produces. Most of my work is live on stage, but over the last three years, I have started to work in film and television.
Transformation Timeline
Phase 1 - The Beginning
My nutrition was poor. Before starting with VYIT, my work and recreation meant I ate out at least one meal a day, five days a week, sometimes 2-3 meals, and at least one of those included alcohol.
My mobility was below average. I could no longer do anything physical without potentially inviting injury or pain. Lower back, hips, arms, and knees were all under stress and strain.
When I started, I was coming off a back injury, but my energy was also the lowest it had ever been. Things improved slightly through VYIT's X-Shape as I got back into a regular workout routine, but I hadn't fully embraced the need to improve other aspects of my diet and lifestyle.
I went through a gallbladder attack, sending me to the hospital. The issues that caused that were all related to diet and lifestyle that had built up for many years. Post-surgery, I'm focused on improving my diet and exercise to minimize the chances of another attack.
Phase 2
Rob's Transformation
Following X-Shape, the first VYIT online training and nutrition program, I joined and completed Y through T-shape programs.
I followed the X1 exercise routine for three weeks in X-Shape based on a 3-day beginner split. I followed the X2 program for three weeks (a 5-day intermediate split).
Nutrition was a target of around 2800 calories with a 40P/40C/20F split. Achieved the workout goals, lost about 5 lbs, very little change to BF%. I failed on the diet; I did around 3000 calories at a 25P/45C/30F split: too much carbs and fat, not clean sources, and insufficient protein.
I progressed to the next program, V-Shape, for six weeks and worked out the exercise routine V3, a 5-day split, from Sept to Oct 2022. For nutrition, I reduced cals substantially to a target of 2400 with the same 40/40/20 planned split.
After a gall bladder attack, I managed about 80% success on the workouts, lost another 12 lbs, and dropped about 3% BF, mostly straight weight loss without much muscle gain. Nutrition was much better but fell short, with 2200 cals at a 30/40/40 split, but much cleaner food sources—still too much fat and not enough protein. Workouts saw an improvement (decrease) in resting HR but limited strength gains.
I progressed to the Y-Shape program for six weeks, Nov-Dec 2022, following Y-Shape's Y2 exercise routine, a 5-day split. I increased my calories to support workouts because I was seeing positive results. I committed to the 5-day split (I even managed to stay on track during a cruise holiday in December).
Nutrition targets were 2800 at 45/35/20 (really trying to up the protein) and finally got close to a reasonable split, achieving an average of 2500 at 38/40/22. I credit my current state to this particular achievement. I showed myself that I could eat clean to support both muscle gain and fat loss. I lost another 8 lbs but, more importantly, dropped another 3-4% BF and started to see significant strength gains and visible changes in my body regarding muscle growth, definition, and endurance. Sleep also improved!
From VYIT's Y-Shape program, I joined I-Shape for six weeks, Jan-Feb 2023, following I-Shape's I3 exercise routine, 5-day split. Kept up strong momentum from Y-shape and increased nutrition target to 3000 cals with 38/38/24 split. I nailed the workouts and had the best success since starting strength training and increasing cardio substantially. I finished down 4 lbs but almost 5% BF and saw the outline of abs for the first time in nearly a decade. Nutrition could have been better; it held on for the first 3-4 weeks close to targets but fell apart in weeks 4-6. I averaged 2,500 cals and 30/40/30 split in weeks 5 and 6. I still maintain clean habits, but getting enough protein and mixing natural sources with supplements is a significant issue.
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Phase 3
After 7 months
I'm in the last 6-week training and nutrition program, T-Shape, of the VYIT training series.
I'm below 20% BF for the first time in a decade. I'm stronger, leaner, and feel great about how I look. Im seeing new muscle growth in all areas.
My calorie target is 3,200, and I'm struggling to get that intake up. I'm focusing more on the protein/carb split, reducing fat, and trying to push through that plateau.
My workout intensity had advanced to the point where I was starting to focus on quality reps than just on the total weight and taught myself a crucial lesson about properly fuelling an intense workout about a week ago when I almost passed out doing legs because I didn't prep properly and then tried to "fake" my way through the workout with suboptimal form and inadequate breathing.
I'm currently down 29 lbs, and my body fat (BF) is down 8%. I've added muscle and still lost weight. I'll reach my goal and keep improving on the diet - that's the only thing holding me back.
I have no doubt that had I not joined VYIT when I did, I wouldn't have been equipped to deal with my health issues and would have been in much worse shape before I started.