In The Past 12-Weeks, 17 Males & Females Stepped Up & Dedicated Themselves To Losing Belly Fat & Began Their Quest To A Flat,
Firm & Sexy Stomach Using
My No Nonsense Fat Loss Program!

Well the 12 weeks are up, actually its a bit over 12, but you said to get started as soon as possible.

Hi Vince, I truly want to thank you because you are a true inspiration. It is easy to say that without your program I couldn’t have done what I have achieved, but in reality, I always had the ability, you were just the catalyst that pushed me through my limits and showed me that there are no genetic, physical, or mental boundaries that can’t be broken.

Before my transformation, I was lazy, overweight, had little energy and had a very poor self image. I was working long hours, not happy with my job and I was not happy with myself. I was tired of having the extra weight to carry around all the time and decided now was the time to change.

I had spent years under-eating, thinking that the less in more out approach would work. I was eating anywhere between 200 and 500 calories under my basic metabolic rate whilst dieting for years and hadn’t seen any results. I have had greater gains in the past 12 weeks eating more food and more frequently than I have had ever in my entire life.

You have given me the inspiration to follow my new found passion and in the process of completing your six pack challenge, I have enrolled and am now 1/3 through my personal trainer’s course and plan on making a career change to follow the lifestyle that I now want to live.

I now stronger, healthier and have more energy. Health and fitness has now become a permanent part of my life. My body fat has dropped from 24% to 13.5%, I have gained 1.6kg of lean muscle and my waist has shrunken over 2 inches and I feel great. My jeans went from a size 38 to a size 34 and I have started to need to tailor some of my shirts because I no longer fit into them any more because they are too big.

I have now started my journey, I plan to get down to single digit body fat percentage for summer and then start bulking for winter as I aim to add an extra 5-10kg lean muscle to my body.

I want to truly thank you, you are an inspiration to all of us. Cheers

Jock Purtle
NSW, Australia

I really loved this program and definitely noticed the difference after switching from my typical 3x10 workouts and slow boring running. I, like Vince, loved to do distance running and that coupled with my very fast metabolism has always kept me skinny. However what bothered me the most was that my stomach still bulged out even though I was very skinny which I discovered was due to visceral fat from my bad eating habits.

I bought the No Nonsense Muscle Building Program last May and used it throughout the summer and gained a little over 10 pounds of muscle which isn't a ton considering what Vince did but considering
that before then I hadn't been able to make any gains at all I was content. I really started focusing on interval cardio and kicking up the intensity in my workouts and I can happily say that looking at my
after pictures has really made all the hard work worth it!

Ben  Gouwens
IN, USA

Dear Vince.

Hello. It’s hard to believe that 12 weeks have past; it has one past so fast. I have to admit that I now feel great; I actually never thought I would write this letter saying this. I use to read letters of others who had completed a 12 week challenge and read how great they feel  and how it had changed their lives and I thought what a load of rubbish.

Well I am now one of them, but it has not been easy and I wanted to quit many times. In fact the first 5 weeks were some of the hardest and most challenging from anything I had done before.

Let me go back to the beginning.

In August I was fat, unfit, lazy, couldn’t sleep, getting up to go to the toilet 5 times a night, waking in the morning tied and unmotivated, and worse of all I looked terrible.

I wasn’t always like that, I was once fit, healthy and had a good physic, but never a6 Pac. 10 years ago I was diagnosed with leukemia and was given 6 months to live but I survived. Because of drugs during my treatment my weight ballooned to 116 kgs. But after recovering I lost the weight and trained hard.

But 6 years ago I divorced, lost interest in life, stopped training and had done no exercise since. 4 months ago I was looking in the mirror and saw how fat I had got.

But I was looking at my face to much, I got a paper bag, cut out hoes for my eyes and put it over my head so I could just see my body. It was the most depressing thing I had seen. I sat on the bed and cried.

The next day I sent 5 emails to the 5 web pages that I though offered the best possibilities to loose weight and gain control of my life again.  After 4 weeks only Vince had replied, in fact Vince replied within 24 hours.

The letter I wrote was not a nice letter and I expressed my feelings at web based impersonal businesses, but I also asked for help. I joined Vince’s program and away I went I read the books that he sent and all the material.  I understood the program as it was well explained. I then went and looked at gyms and was trying to decide which one.

I wrote to Vince and asked his advice, one with a lot of weight equipment or one with a good amount of weights and a pool.?  As soon as I sent it I thought to myself what a stupid question. Of course I should join the gym with weights as the program is based on weight training. I got a reply from Vince who asked me what I thought?  but he replied the gym with the best weight selection. It was at that time that I knew I had to take control of the program. I have not written to Vince from that time.  If I had a question I read his book again and found the answer.

If I was unsure about my diet I read the diet books and his e-book and found the answer again.  If I had questions about the gym work I viewed the programs and the videos and found the answer again If the weight stopped coming off, I read the e-book and found the answer again.

I was starting to take control of my life again but it was hard.  In the beginning I often vomited during my weight and cardio training. I was tied because at times I was not eating right and doing too much training.  I read thee- book and sorted it out. It was a time of trial and error till I found the system that was working well with me with work and training.

After about 5 weeks I started to feel better and had more energy.  The weight was coming off but not in a steady loss. I found that my weight dropped and then would plateau and then dropped and then plateau etc  If it plateaued longer than a week I increased my cardio work and it always forced the weight to drop again.

Now the diet and training do not feel like a diet any more.  Every night when I get home I cook my food for the next day.  Then in the morning I just grab my meals for the day and away I go its easy!

But my schedule is busy I wake at 5.30am and do 30 to 45 minutes of cardio training I leave for work as a teacher at 7.30am I finish work at 4.30 and then go directly to my night classes. I eat my last meal at 5.00 pm every day (I take all my food and water with me for the day) I finish my night classes at 7.30 I get to the gym at 8.00pm. Finish at the gym at 9.00 and get home about 9.30.  Cook my food for the next day and get to bed about 10.15  I would like to go to bed earlier but I just don’t have the time with my work commitments but this schedule is working fine for me.

So there you have my story.  I have not reached my goal yet as I haven’t got my 6 Pac but I will continue the plan till I achieve it.  In the last  12 weeks I have lost 19 kilos or 41.8 pounds and 15% body fat.

I have dropped 2 pant sizes and a helmut size for head when im riding my motor bike. Thank you Vince for all your help so far. The emails you send out every week, the advice in your E- book and your first email that inspired me to take control of my life.  I hope I can help others and encourage them too.

You can do it! You can take control of your life and your weight and your life. I did! Thanks to Vince.

Here are my measurements:

Brenton McGrath
Nagoya-Shi, Japan

Dear Vince,  

Thank you, for the best program on the market.  I am a forty year old mother of two beautiful little girls and for the first time ever, in the best shape of my life and happier then ever thanks to your program.

Growing up I was always a skinny girl with no shape.  When I entered my twenties, I gained the usual 20 pounds.  After University, I entered the workforce and was involved in an unhealthy relationship which lead to another weight gain of 20 pounds.  By this time I weighed 156 pounds and was miserable.  I ended the relationship and started doing cardio and some weight training on my own and lost approx 20 pounds but I could not lose the flab around my belly, my hips and thighs.  In 2000, I married a wonderful man and we went on to have our 2 beautiful girls.  During both pregnancies, I gained 60 pounds.  I tried to lose the baby weight on my own, however being a busy mom of 2 babies with a husband who works shift work, on call and away frequently due to his work, I found it very difficult to achieve my goal.

Before starting the Six Pack Quest, I was feeling frustrated with working out and not seeing results, I was tired of Yo-Yo dieting and empty promises from fat burners and easy weight loss methods that are advertised daily on television and in magazines. 

I saw your program on the computer one day and read the success stories that followed and told my husband “I can do this”.  I read through the program and was quite excited to see there was no guess work.  I would know when to eat, what to eat and I had many different workout programs to choose from. 

I am so proud of myself for setting a goal and sticking to it. I have lost a total of 18 ½ inches, 12 pounds and 4% body fat. This 12 week program has helped me feel great about myself and has restored my self-esteem, I feel sexy for the first time in years.

Sondra St-Amand
Vernon, British Columbia

More than just the battle of the bulge, girls also want lean muscle mass. Last time I lost weight I did it through running and mountain biking. I went from 125 lbs down to 90 lbs but still thought I was fat. My mom told me I looked like a street person. And shortly thereafter I was on a psych ward. The doctors gave me a choice either I ate or I could get a forced feeding tube. I ate. And got help.

After gaining 20 pounds I hired a personal trainer. I love being an athlete but some off hand remarks messed with my head. My personal trainer set me straight with weight training. He put the power back into my body and my biking performance. I gained another 10 pounds. Two years later I became a certified Personal Trainer.

A few years later along comes a serious injury to leg tendons and ligaments. Takes a full year to recover. In the process Igain 15 pounds of fat to my small frame. I find myself at 128 lbs. at 5'4". To get myself back on track I verbally commit to an upcoming Figure Contest. While browsing Bodybuilding.com and reading articles by Shannon Clark she directs readers to muscle advantage.com and here I find Vince Delmonte's No-Nonsense Muscle Building, Vince Delmontes and Shannon Clark' s No-Nonsense Body Shaping and No-Nonsense Fat Cutting.

After reading Vince's material I am enlightened to mistakes I am constantly committing. I am not exceeding my muscle thresh hold. I keep lifting close to the same poundage’s and expecting better results. Nutritional timing is another area that needs improvement. Weight gain and weight loss comes down to cold hard numbers and when you are working with limited numbers every calorie counts and the timing of those calories can enhance or sabotage your efforts.

I started my transformation with 4 days of weight training and4 days of cardio. Exceeded my threshold for every workout. Decreased quantity and increased intensity. Cardio sessions were shorter and more intense. Until 6 weeks into the contest when I cheated on my diet and then increased the frequency and duration of cardio. A few weeks out from the deadline I suffered a stress fracture from running on the treadmill and switched over to swimming. This has never been one of my strengths and I seriously considered giving up but I didn't.

Nutrition is so vital and I started with cutting out all junk. I needed to lose fat so from No-Nonesense Fat Cutting I cut my calories hard. Basically I upped my protein and was more strict with eating every 2-3 hours. I ate a lot of broccoli, chicken and broccoli. Lots of water. Frequent small portions. I took creatine, glutamine, BCAAS, multi-vitamins and ZMA. I played around with carb cycling but being a pure ectomorph I don't think I did myself any favors and certainly found myself kinda moody..

Yesterday was NPC Show Quincy Roberts Elite Muscle Classic 2008. I was 4 pounds shy of my goal and struggled in those 5 inch heels with a stress fracture but extremely pleased that I stayed with it. I placed third in the Masters Womens Figure!! I took home a trophy!!

Best thing I liked about this transformation? Freedom from the knowledge that the supplement industry is a waste of time and money.

What did I gain? A trophy, some muscle, and the confidence to lead by example...because talk is cheap. Gained a tremendous amount of satisfaction thatI reached a goal I set out to do. Also as a personal trainer I am able to help other girls gain muscle and find their own strengths,

Libby Gast
NC, USA

I DID IT!*

The past 90 days have been an amazing challenge and have taught me to stick to my guns – no matter what! I have transformed physically and most importantly mentally, and have in this process learned to love the skin I am in – finally at 34.

I have been working out for years – but never had such remarkable results.

I have had excellent muscle gain and lost centimetres in all the right places.

The work-outs were my favourite– I really looked forward to my time in the gym. The daily split training ensured that I never felt over-trained.

The eating – I was in awe with the fact that I could consume so much food, and loose body fat, this was literally science in action.  I discovered that I had in fact been depriving my body, for the level of activity I was doing. My husband would often comment in shock after seeing my mountain of food, but was even more surprised when the fat started to melt away. I never went hungry, something you usually associate with dieting. I will stick to this formula for life.

Was it a challenge? Absolutely, it wouldn’t be as rewarding if it wasn’t. For the first time I was 100% committed to a program. So much so that I booked a photo shoot, to ensure I was accountable because at the end of the day the camera doesn’t lie!

I am proud that I overcame so many challenges along the way, including a death in the family, my niece’s birthday and two office birthday parties and one week with family staying from out of town…whew! I would like to congratulate all my fellow transformers on their success too. You will know the elation I feel right now.

Thank you Vince, you have devised a program that has literally changed my life and I sincerely thank you for that. This has been an inspiring journey!

Tracy Shaw
Durban, South Africa

I entered the contest mid August when I read and got interested in Vince’s program. For several years, I’ve been very active and worked out on a regular basis 3 to 5 days a week, sometimes 2 to 3 times a day. Yes, I consider myself a fitness fanatic.

The problem was no matter how long or how often I worked out, I couldn’t really see any progress towards the single digit body fat I was after. Even after working out over a year with one of the most reputable gym in the Nashville area and several certified trainers, I was still unsatisfied.

Sure I did improve on my strength and conditioning, but I couldn’t see any change in my physique. One day, I came through a video of Vince on YouTube and after reading Vince’s 6-pack Quest program, I decided to give it a shot. What a better idea to enter a 12-week Transformation Program as a challenge.

After zipping through the fitness and nutrition plan, I considered myself of an intermediate level and started with the 4-day split. I was following well the program for the first 6 weeks. But the high intensity workouts got into me and fatigue started to settle in the last 6 weeks. I began to experience a setback due to lack of energy. I quickly realized that my body couldn’t take it and decided to switch to the 3-day split, which quickly put me back on track.

I found out it worked the best for me and gave me time to fully recuperate in between my workout days. On my non-lifting days, I incorporated high intensity workout sessions, boot-camp style to help me kick my metabolism up a notch… On the nutrition plan, I followed Vince’s recommendation. Little by little I made better choices regarding the food I was eating. I eliminated about 90% of my processed food intake to replace it pretty much by all natural ingredients which brought me much more nutrients needed… Looking back now I just can’t imagine going back the way I used to eat.

I am very happy with the results I achieved today. Many people I know or work with have also noticed the changes and don’t hesitate telling me how different I look today. If I can motivate somebody else who is struggling with their fitness goals, then that makes my day. I feel very confident sharing my experience with anybody who ask. The positive feedbacks I received from others definitely help motivate and push me further to reach my goal of achieving a single digit body fat.

Not to say, I am looking forward to the new 12-week challenge from Vince. Vince has been an excellent mentor and source of support and inspiration through his online videos, blog posts, and newsletters. I want to end my short story by saying that despite a busy life at work (I work at a desk from 7 to 4 for a very large automobile company), and a busy life outside work (dad of a wonderful 18-month old boy, and soon to be dad again!), I still make fitness my priority. Every day, I look forward to the next session at the gym to give the best I have. To the all the dads up there, it’s up to you to find the time and mentor who will help you achieve your goals. I found mine in the person of Vince!

Ali Zaghouani
Nashville , TN

I have been in the US Navy for over 15 years and was never really a "gym" goer until I hit age 31 (2 years ago). I never really considered myself as the bodybuilder type and had no interest in becoming one, until I started flight school. I was married and already had one child which made going through Navy flight training even more difficult than it would have otherwise. The only way I could have family time and study was to stop exercising.  Needless to say, that took a toll on my body in a way I never imagined!

In just 2 short years, I gained over 25 pounds from a lack of exercise and the stress of flight training. I decided I need to do something about my body after I saw a couple of pictures of myself during my dormant stage. I then started going to the gym everyday, religiously, to see what I could accomplish. I also tried a multitude of exercise programs on the market. Some worked and some didn't...but I had the determination to keep going.

I should also mention that I am stationed in Japan, where people live on average 80 years because of diet and culture. On a few trips back Stateside, I began to see a vast difference in the size of people as compared to the Japanese as well as the longevity of the people.

When I came across your program, I decided to try it because I have vowed to myself that I don't want to become oversize and lethargic and die at a young age. I also have 2 children now and want to be able to be active with them well into my senior years.

Although my before and after pictures are not that drastic of a change as I would have liked, I gave your program a try and I love it. I feel 100% better than I did before I began and I also feel much more stronger. I didn't do this to try for the money, but for a lifestyle change, which I will definitely keep trying to attain my goal long after this contest has past. Thank you for giving me the opportunity to better myself and make a difference in my life.

Sincerely,
Joe Castleman
CA, USA

Entering the 12-week Transformation Contest was definitely not something I'd  ever thought I'd do. When I received Vince's email about the contest I was  at a point of total lack-of-inspiration. I'm a 46 year-old wife and mother of 3 teenagers. Working out has been a part of my life for as long as I can remember.

As a teenager I used to put my Jane Fonda album on and do donkey  kicks and fire hydrants. I sweated to the oldies, and did step aerobics in  my living room with all 3 of my kids following along. I spent countless  hours and hours trying to achieve what I never seemed to be able to quite achieve. I just couldn't understand why it wasn't working.

10 years ago I met my first trainer, Mike. My first session with Mike was a  real eye opener. I couldn't believe that that was how I was suppose to work  out. Needless to say, I started getting results I thought I'd never get.  So over the years I've had different trainers but over the past year I've  been training on my own. I have to say I got totally bored. I was on the  verge of taking a break when I received Vince's email on his 12-week Transformation Contest. I didn't join in right away, but I thought about  it. Then one day I got another email from Vince and I got inspired. I'm  not sure what it was... maybe one of his video coaching sessions (which I  LOVE!!) that suddenly hit me, but I figured I had nothing to lose.

So on August 27 I jumped in. I told just about everyone I knew that I was  doing this transformation contest. I figured if I told people about it I'd  have to follow through. That totally made the difference. Being  accountable again gave me the inspiration I've been lacking this past year.

Doing Vince's No-Nonsense Body Shaping Program these past 10 weeks has  definitely given me the boost I needed. Following his program has been the  change in my routine that my body has needed to jump start me to the next  level. It put me back on track and that means more to me than I can say.

I lost 5 1/2" total. I'm ecstatic about it. I know it's not a huge # but  for me it's a personal best. I entered this contest purely for selfish  reasons. I didn't and don't think about the money prize. The real prize is  that I became motivated again and I feel better at 46 than I've ever felt in  my life. If only I knew Vince 25 years ago... haha (he was probably only 1  or 2 then). But I'm so thankful I found him and I know I can achieve  anything I set my mind to. It's never too late!!!!!

Maria Hasman
IL, USA

This is my success story. My name is Douglas, I am 43 years old, I will be 44 next week.  I grew up in Reno, Nevada and I have 3 children. I currently work in public safety. I have always been a little bit fat with a belly that I could never get rid of. For my entire life I have always had a fat stomach no matter how hard I worked at getting rid of it.  Most of my adult life my normal weight stays around 200 to 210.

I chewed Copenhagen tobacco most of my life since I was about 7 or 8 years old.  In 2002 I decided I was going to try to quit the tobacco because my lip was always bleeding and my mouth was sore.  I really needed to quit.  I was able to quit. However, over the following year I gained about 35 pounds. I weighed 237. All I wanted to do was eat since I didn’t use tobacco anymore.  For the most part I didn’t care that I was fat. My diet was terrible. It consisted mostly of deep fried foods, pizza, fast foods and lots of beer.  I did not mind because I always thought I could just lose the extra pounds whenever I wanted to.  I weighed about 240 for the past 6 years.

During my mandatory department physical last year in 2007, the doctor told me that my blood pressure was way out of control.  It was 143 over 110 and that was every day.  Under Nevada law, anybody in public service has to maintain their health of loose your health benefits.  I did receive a memo from my division commander telling me that I must lose 30 pounds or lose my health benefits. I was not sure what to do…

I started to run once in a while, but that was not working. I started to try all of the fad diets and the magic pills that guaranteed that I would lose weight fast.  But it did not happen.  I started to stress about my weight.  Since I live in a small town about 1-½ hours from Reno and the only full service gym is over an hour away, I started looking on the Internet for workout programs.  In April of 2008 I did try the, “Truth about abs” this program seemed all right, I lost about ten pounds over a couple of months, but it was confusing and most of the exercises were much to hard for me to do. 

If I was able to do some of the workouts I wouldn’t need to lose weight, they were very hard.  Once again, I was getting frustrated. I had already spent a lot of money and diet fads and magic pills and an Internet fat loss program.  Now what was I going to do? 

One day while looking through the programs I came across yours, the quest for a six-pack.  I signed up for your free e-mails and read your web site. I was a little confused if you were about fat loss or muscle gain.  The more I read your e-mails the more interested I became.  Some of my co-workers were also going through the same things as I was, we all needed to lose some fat and get into shape.  They were all on different types of programs, from the south beach to the Xp 98 or whatever it’s called. They all had some miracle program they were going to try.

Now this is where my success story begins.  Since my co-workers and I were going to lose some weight, I noticed the discount on your program and your contest.  I discussed this with my wife and she agreed that she would also try it.  Now it is several of my coworkers, my wife, and me.

We all agreed that on August 11, 2008 we would all start are new life style and get in shape and lose fat. I did purchase your, “Quest for six pack abs” I watched all the DVD’s and checked out your entire web site. I was really impressed at your program. I figured that if your could put that much effort into your product then I could match that level of commitment and follow your program.  After the first couple of weeks I noticed my wife was not committed as she should be.  My coworkers also showed no commitment to whatever program they were trying to complete.  I was enjoying your program and your nutrition plans.  I bought a treadmill and some basic weights.  I only used your body weight program and a few dumbbell workouts.  I completely changed the way I ate and when I ate.  I worked hard for the past 12 weeks.  I will admit that it seemed like everybody wanted to distract me while I was completing my program. I had to attend out of town trainings and stay in hotels, my friends and coworkers seemed to be jealous and my progress.

Well now the contest over, but not my mind set.  I will continue this program for as along as I am physically able.  I have lost over 25 pounds and I feel great. Now my blood pressure is usually 118 over 75 or somewhere in that area.  So I have completed losing the weight that I was ordered to and I am able to run, workout, and do basic daily activities without getting tired or getting winded. My wife and coworkers did not lose any weight and they all say the same this, “ Their program didn’t work”.  But as you taught me, their program could have worked but they had a low level of commitment to their goals. 

Your program kept me committed and kept me motivated.  Now all my coworkers are questioning me on your program and your web site.  Some of the people who I work with were watching the contest among several of us all agreed that I definitely showed real progress with my weight loss.  I did so good that I had to buy new uniforms as they all said I looked like I was going to fall out of them.  Every time I see somebody that I haven’t seen in a while all say the same thing, “ Wow, you have lost a lot of weight”. It really feels great to have loose fitting clothes and not having red marks around my waist when I take off my pants. I feel great emotionally and physically.

I see it this way, if I can do what I have done in 12 weeks, what can I accomplish in 12 more weeks, or 20 weeks, I am sure I will see a six pack in the next few months.  I am going to continue to do cardio and your body weight program and do more weight training when I get more weights.  As for the nutrition, I will never eat garbage food again

Before the program, 225 pounds on august 11, 2008.  I felt weak and had no energy at all.  All I wanted to do was watch baseball, drink beer and eat, eat, and eat. I really didn’t care about my health until my doctor and my boss ordered me to do something about my weight. 

Now, I have lost the weight, I feel great and it really feels nice to hear the compliments. It does a lot for your confidence when you feel good about your self and I am sure it shows. All I can say is thanks Vince, but its not over.  I am going to keep going, I really love the nutrition knowledge that I had gained from your program and I love the way I feel.  Some days I can’t believe that I am actually running 2 and 4 miles a day.  Wow, I would have never imagined me ding that.

Even if I don’t win the contest, I still think that I am a winner, after all I did learn a lot about nutrition, health, workout routines and how to maintain your level of commitment. I paid a small price tag compared to what I have learned.  I will never be fat and lazy again, ever!

Douglas Brunson
Silver Springs, Nevada  USA

I am Five foot eleven and 67 years old as you can see from may states I was 213 pounds with 24.8% fat at the start of the transformation and am now 199.4 pounds with 19% fat at the end. The body fat was taken with a caliper and a Tanita scale.

That calculates out to 16.9 pounds of fat lose and 3.3 Pounds of lean muscle gained. I started this transformation contest to primarily loose weight, get into better physical condition and in the process become healthier. I am taking prescription medicine for high blood pressure. I am hopeful that I can reduce the amount or completely eliminate taking the medication thought the weight lose and conditioning of my body.

I started the program on the tenth week because of situations beyond my control. I started the transformation with two weeks of core conditioning exercises and Pilates every day. They were tough but at the end of that time I was feeling a strong core and noticed I no longer woke up in the morning with the backpack as I did for so long. I then started doing the Three Day Metabolic Boost program. I never felt so exhausted, sweaty and tried in my life going trough the three programs every other day. I was determined to get as much out of these programs as possible. I forced myself to do three set of each super set right from the start and took very little to no rest between super sets.

The weights I used increased quickly and the time needed to complete the program decreased over the next six weeks to the point that I was not getting the exhaustion level I thought I needed for the desired weight lose. I moved on to the Four Day Metabolic Extreme Program and started out with four sets of each super set for the remaining two weeks. This program was as it says extreme. The conditioning, increase in strength and feeling of power that resulted from these programs was intense.

On the days between the workouts I did conditioning by using a Precor machine at least four times a week with interval training. I did 25 minute of interval training with a five minute cool down. The intervals cycles were two minutes on ram 6 at level 16 resistances at about 70 strides/minute to one minutes of ram 8 at level 17 resistances at about twice the strides/minute. That gave me eight transitions to the higher level with a total of 2680 strides and around 417 calories burned. I also did core training and a card game with 52 cards that had two routines with body weight and one with weights that I used 25 pound dumb bells. This routine have an exercise for each card and really gets you breathing hard and a sweat going. I eat five meals a day with three tablespoons of cottage cheese just before bed to help with muscle growth.

I really like the changes in my physical condition and will continue with the rest of the program.

Dennis F. Race
Wisconsin, USA

Twelve weeks ago I found this amazing program that sounded too good to be true.

It promised to give me six pack abs if I trained hard and was resilient with the program.

I was and still am today. I began slowly because I was not used to this type of training before and I was not as strong at that time.  I was neither physically or emotionally there so to speak twelve weeks ago, but I have changed for the better since I began my program.

My goal is to have six pack abs before my 20 year high school reunion next April in New Jersey, but I didn't do it just for the reunion. 

I not only entered this transformation contest to look and feel good and to have more confidence than I have ever had in my life.

I also did it for my wife, to have my friends and family take a second look at me ans say woah what the heck have you been doing you look great.

To have the people at the reunion ask me who I am and not recognize me at first and to increase my life span.

My grandfather died when I was 10 of cancer and my dad has a gut. We have high cholesterol, blood pressure and cancer on my side of the family and I don't need any of that to deal with in my life.

I am now healthier than I have been since probably my early teenage years. I feel stronger than ever and I am starting to really look the part. I look good to myself in the mirror finally. I am still going strong. I just finished the 4 day program. I am going strong on cardio and some of Vince's other program ideas for the next two weeks and then I am off to start the 5 day program. I will have my six pack before April I can guarantee that.

Stay Strong and Succeed.

Dave Winter
AZ, USA

Dear Vince,  I would like to personally thank you for showing me the light to nutrition and training, allowing me to take the next step to achieving my ultimate body and mind by educating me with such knowledge.

As a child I had always enjoyed my food way too much and lived through my early years with kg attached to my waist line. As the years went on, I grew taller but retained all my abdominal fat. I was the typical skinny fat guy, much like you describe yourself in your early years when you used to compete in long distance events.

As of twelve weeks ago, i was approximately 18 percent body fat and completely un-satisfied with my efforts of trying to put on muscle previously in the year. This attempt only resulted in my putting on kg's, and not the clean muscle type of weight i was hoping. I had completely disregarded the type and timing of my calorie intake, resulting to me making bad choices in food at bad times throughout the day, thinking that it wouldnt effect me.

Since then, namely after using Vince's my six pack quest training and nutritional guidelines, I've corrected my nutritional intake (which i believe is truely 95% of the process, the other 5% being training) and applied to principals of progressive overload in a manner focusing on technique, rather than trying to impress others by weights I could push in the gym. This resulted in my achieving a body fat percentage of slightly under 10 to this day, reaching my goal of single digit body fat.

I feel much more confident about my self image these days and I'm extremely satisfied with the thought that after this, I can achieve anything I set my mind to. The biggest benefit of challenging myself in a process like this, irrelevant of the financial rewards offered at the end, is this belief and knowledge that nothing is out of reach, no matter what anyone says.

In the future after having a well deserved week off, I'm looking to get caught up in the fascination of muscle building, aiming to do it 'the right way' this time, as opposed to my previous efforts. I will use Vince's 29 beginner program to insane muscle gain (again), knowing now that it is my input into the training, nutrition and recovery process that will get me the results, not the program on its own.

Tim McMullen
Melbourne, Australia

I just wanted to share a 10 year change from the Summer of 1986 (17 yrs old 150lbs) to 1996 (27 yrs old 225lbs) bulking phase. I am working on my more recent look, but it is still in progress. I am currently 200lbs and 12% body fat.

I think I could be in competition with Vince and Jon for the most muscle built on a natural body. Nearing 40 yrs old this January I feel I have come a long way. Now I am trying to keep lean while still building mass while still recuperating from a herniated disc in my lower back.

I take nutrition and strict lifting form very seriously and I didn’t in my younger years so it is now paying off. Before, I ate pretty much whatever I wanted and in large quantities (you know we all did it LOL), but now I have learned how/what to eat. The body is an adaptable machine and I have learned by reading your blogs and other material that it takes discipline along with sound strategies to keep the body and mind progressing towards your goals.

Next year I will be sharing my current progress to compare against these older pictures.

It’s really interesting to look back and see your progress so I believe in taking pictures and measurements to help stay motivated.  Cheers!

Sean Cook

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Most of my life I've been "heavy". In my late twenties and for most of my thirties I had to stop kidding myself and just go with "fat".

Topping at 260 in 2004 (@38 years old) I had enough. I spent 2005 losing weight counting points and doing low intensity cardio (bike or elliptical). By the end of the year I had dropped to 178 pounds. Wow! However, I had no body shape. I just looked like a fat guy who lost a lot of weight. It took me until 2007 to get the courage to add muscle weight (I was stuck on what the scale said). I used an old football weight training program and I gained muscle, but without proper eating I also added fat.

12 Week Challenge:
Knowing what I wanted, my buddy (who was already using the No Nonsense Muscle Building program) suggested I look into the newly released Six Pack Quest program. The 12-week Transformation contest was the extra motivation needed to kick this program into high gear for me.

Beyond reading the book in a day, I've put the chapters and workout videos on my iPod. I workout at least 5 days a week, doing 2 days of interval cardio and 3 days of weights. I also run in the morning as many days as I can before work (3K or 5K). I use the 4 day routine and have moved from needing 60 second rests to none and love the intensity. I've never sweated so much doing a weight routine.

On cardio days I'm literally leaving a puddle behind me. I have people at the gym talking about these workouts and my steadily changing shape. I've never turned heads because of my fitness program or results and I've never had people talk about me at the gym before - they do now. I have tons of people around work commenting on my current weight loss and that feels awesome!

Results
Now that the 12 weeks is over I can say I've made great progress. I started at 196 pounds (with 17.9% body fat) and reduced to 180 pounds (with 14.2% body fat). My goal was to lose 15 pounds of fat. Of the 16 pounds difference, 10 is fat and 6 is muscle. A bit more muscle loss than I would have liked, but I'm working on that. My waist has changed as well. I used to wear size 33 pants and now have to buy size 30 (when I was my largest I wore size 40 pants). Since 2005 when I started on this journey I've never felt better in my life. This is absolutely the healthiest I've ever been. I'm continuing the journey post challenge as I make it to my goal of 10% body fat or a six pack (whichever comes first).

Sean Butler
Nepean, ON

Using the principles of Your Six Pack Quest, I was able to go from 195 to 179 in a matter of 12 weeks. My waist went from 33 to just under 30. I've been noticing veins and cuts I've never seen before!

For the first time in my life I had people coming up to me in the gym asking what kind of supplements I take!

I was also asked if I compete in bodybuilding and fitness expos. I don't, but my new transformation has given me the motivation to try and be the best I can possibly be and I have signed up to compete in my first show. Thanks for all the info and great tips Vince.

Recent Update:
This is Andy Spruill writing here to let you know I just competed in a bodybuilding and Men's Physique competition on september 13th. I got second place in the physique contest which was awesome, but i didnt place in the bodybuilding competition.

Although the judges told me I had great stage presence with a lot of confidence and that I am a "crowd pleaser". ha. They were also impressed with my definition and asked who does my diet, which I do myself, with the help from your programs. They told me since I'm pretty tall for a bodybuilder (6'0) that I need to put on more mass to complement my height. Anyways, i've attached some pics for you to see since I used all the principles from YSPQ to get ready for this comp. I have a testimonial on the web site so you can use a pic to add to that if you want. I'll talk to you soon.

Andy Spruill

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Vince's program is one of the best investments you'll ever make! I have learned how to make the absolute most of each and every visit to the gym. The quality and focus of my workouts is better than ever before. I am so happy with the amazing changes that have taken place in my body!

I went from skinny fat....to lean, toned and sexy! I'm working hard, and lifting quite a lot....but all the women out their should know....it won't make you look bulky! If you are willing to put the information that Vince gives you into play, and give it 100 percent....the changes you can make are astounding!

I'm sending you a few pics....there really aren't any really bad before pics.....I was just skinny fat.....If you can crop out my friend if you use it...great! I don't know if they will help, because the average person thought I looked great...but I know the difference!

Megan Kelly
MA, USA

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