8 Week Transformation: Complete!

My 8 Week Transformation program through Ryan Spiteri has come to an end! I'm sure you are all waiting for me to say it changed my life in miraculously changed my life, I'm totally shredded and I've lost 15 pounds. Well, keep waiting. The program did change my life, but not in the ways you might think and definitely not in the way I thought it would. 

What did this experience do for me?

This experience did change my life in many ways and the lessons I learned are something I hope to build off of. 

1. My idea of nutrition is 110% better! As I've said, I used to have one protein shake in the morning, some BCAAs after my workout and then a large dinner that was easily three times as big as it should have been. Add some candy and other unhealthy snacks and you've got it. Now I understand that nutrition is a key element of bodybuilding, fitness and overall health. I've learned how beneficial protein is and the amazing things it can do for your body. I've had more energy and am not starving all the time anymore. And I now understand portion control.
2. I learned how important cardio is, even though most of us hate it. I much prefer HIIT style workouts to steady state cardio, but they both have their place. 
3. Since I was on this huge learning curve, I decided to take a shot at learning how to improve all parts of my life. I read self help books, which made me appreciate the life I have more, and that I am control of what happens in my life. If I am I am not happy with something, I have the power to change it. I decided to try meditation and yoga. Both of which are relaxing, healing and a must for those who are in need of some soul searching. This had made me become more content with myself, my relationships, and where I am at in life; not to say that I'm content to the point of stagnancy. I have goals and will continue to work towards them, because nothing is impossible or too far out of reach. The following book worked wonders for my mind and soul. I highly recommend this to anyone and everyone. I can honestly say that I am in a 100% better place mentally than I have ever been because of how this book changed my outlook on life. 
4. I gained strength, both mentally and physically. I pushed myself harder than I though I could, and made sacrifices I didn't realize I was capable of making. Who decides to start a diet and give up drinking during summer BBQ season? 

What didn't I like about this program? 

1. This program was not customized nearly enough for my liking. The meal plan catered to the foods l liked, and to my macros but he workout routine could not have been any more "cookie cutter". 
2. There was no communication between body coach and client other than the mass emails that got sent out to everyone who subscribed to the email list or those who had bought a online coaching package. And to be honest, I didn't find any of the emails all that useful. 
3. Lack of communication between body coach and client makes a lack of motivation thrive. There was really no one to make you feel like you were being held accountable. 
4. Once you sign up for a program, you get added to the private Ryan Spiteri Facebook group. Not one of my posts ever got approved by the admins. I asked questions, tried to be part of the community, and genuinely wanted to talk to other about their experience, but was denied every time I tried. 
5. Unless they are also fitness junkies, friends and family absolutely do not understand. Why can't you come grab a drink with me? Why do you want to lose weight? Female bodybuilders are not attractive. This is heathy, why can't you eat this? These questions and phrases were all too common. It sometimes felt like they were deliberately trying to sabotage me, and while you're on this journey, there's already so much trying to sabotage you. 
6. My macros were off. Simple as that. Macros and calories just did not match up. 

Would I recommend this program? No. I think those who are advanced and want a body coach to further enhance the skills and knowledge, this program would do nothing for them. Those who are beginners need much more support and guidance than what is given. I do however recommend finding a body coach who would have more one-on-one time and had better communication for anyone who is interested in bettering themselves, or those who are looking to compete. I gained a lot from the experience but it didn't hit the mark in more than a few areas. The takeaway? Do your research, and find a coach that will cater to your needs and not make it feel like you're just one of hundreds of others, whose time was not best meeting your expectations. 

What are my staple foods?

I've had some friends, as well as numerous followers on various social media platforms, ask what my daily food intake looks like on my 8 Week Transformation program from Ryan Spiteri. Well, here it goes. I'm aiming for around 130g of protein per day so you'll notice that most of my foods are quite high in protein. There's really not much room for junk food and alcohol anymore; which is a good thing! 

My normal routine looks a little like this (with some variation from day to day): 

Wake up around 4:30am: One scoop of ON gold standard whey protein powder. (Cappachino is my favorite right now!) 

Gym from 5-6:30 ish. 

7am: A glass of milk + a hard boiled egg on a plain, no salt rice cake with some black pepper

10am: 1 string cheese + a banana with peanut butter

Lunch: 100g of chicken or tuna or 80g lean beef with 40g of avocado over a bed of lettuce or spinach w/ cucumbers, bell peppers an onions.  I usually add Dijon mustard to my tuna or cumin, chili powder and green hot sauce to chicken or beef

2pm snack: plain Greek yogurt with 100g of berries or cottage cheese. Sometimes I'll add ground cinnamon or a little spoonful of protein powder instead of berries. 

Dinner: About 200 calories worth of chicken, turkey or lean beef (do the calculation depending on the nutrition facts to find out how many grams you should intake) + 100g of broccoli, spinach or Brussel sprouts + 100g potato, sweet potato, butternut squash, turnip, or veggie mix of any sort. 

There are time when I need to improvise due to unexpected circumstances. For lunch I'll have a protein bar if I'm short on time. Some days I'll add more meat to lunch or dinner to help me reach my protein goal. If I'm very short on protein I can always add another glass of milk or another protein shake. 

For drinks, I love seltzer since I'm trying to cut out diet sodas and energy drinks. Water with lemon or lime slices is also great!

This program has taught me a lot about eating healthy and having a balanced diet. I have more energy, I can eat more and I never feel like I'm starving. Of course, there are times when I'll treat myself to a glass of wine or a beer or even a little ice cream if I'm out with friends. Life happens! I don't have to feel guilty about it. 

***note: this is my diet plan given to me by a body coach who has tailored this to my specific needs and my goals. Not everyone is the same, so what works for me, may not work for you!***