The other day I stumbled on a few awesome workout motivational quotes and got really excited to share my own experiences. In the past few years, I’ve completely changed my lifestyle to become a healthier, fitter, better me. I wanted to share how I lost over 40 pounds, built muscle mass, and became healthier.

A bit of background before I get started:  I was skinny my entire life until I met my wife and started working. I got lazy and gained 45lbs over 4 years. One day in 2009, I was on a plane with an extremely overweight woman.  In that moment I said to myself, “Fuck this. This plane (and the world) is not big enough for the both of us to be fat.” If the average daily routine of Fortune 500 executives includes 45 minutes of exercise, there’s no reason I couldn’t do it myself.

The next day I joined the gym and started working out but failed and gave up after a few weeks. I repeated this routine every few months. It wasn’t until January 6th, 2011 that it finally stuck. I started with a muay thai class a few times a week and started adding weight lifting, dieting, and ab workouts along the way. Most of what I learned was by trial and error. As I slowly began changing my lifestyle, I did consult a dietitian, nutritionist, and personal trainer.

My goal, both then and now, was to have the perfect body. In the summer of 2012 I achieved the Greek definition of a perfect body, the formula created by the Greek gods! How can Zeus be wrong? He can’t, so I suggest all people follow it:

The Greek “Perfect” Body Formula

“This ratio was used by architects and artists throughout history to produce objects of great beauty (like Michelangelo’s “David” and the Greek temples.)” Also referred to as the Golden Ratio.

  • Waist should be 86% of hips
  • Thigh should be 1.75 times knee
  • Shoulders should be 1.60/hip
  • Arm size = 252% of wrist size
  • Calf size = 192% of ankle size
  • Neck Size = 79% of head size
  • Chest Size = 148% of pelvis size
  • Thigh size = 175% of knee size

Weight Loss Diet

This is a general formula anyone can use to lose weight safely (without losing muscle or fainting). Personally I did something a bit more extreme (insert manly grunt), a 1200 Calorie diet for 6-7 months and ended up losing 42lbs. I don’t recommend doing what I did as it was very unsafe and I lost a lot of muscle in the process, muscle which I had to rebuild the months following my diet.

  • No Carbs (or minimize Carbs) after 4pm
  • Consume 1 Gram of protein for every 1lb you weigh
  • Eat 500 calories + BMR Diet alone will ensure you lose 1-2lbs per week.
  • 1 Cheat day per week. Eat EVERYTHING IN SIGHT (no cheat days until dieting for 3-4 weeks)

Tip: If you’re hungry drink a protein shake or distract yourself.

Disclaimer: You may get headaches during the first few weeks. Stop being a pansy and power through it.

 Mass Gain Diet

  • 2.x Grams of protein for every 1lb you weigh
  • 1.5 x Carbs
  • 35g of Casen Protein & 1/4 cup of Nuts before bed
  • eat a lot but clean (avoid fried & greasy food)

Disclaimer: You will gain fat along the way. but don’t worry you’ll burn it off when you’re done.

Mass Gaining Workouts

I’ve tried a dozen or so workouts to gain mass and none worked as well as this one. I gained about 15lbs in 4.5 months, some fat. I eventually burned off 4-5lbs of fat (using HIIT Cardio) for a total gain of ~10lbs of Muscle with 9% body fat.  I did this workout twice for 10 weeks at a time. (with a cutting workout routine in between for 8 weeks).  After 28 weeks I reached by goal and achieved the perfect body formula I mentioned above.  Zeus was proud!!


  • Bench went from 165 to 305 (6-7 reps)
  • Squats went from 115 to 270 (6-7reps)
  • Deadlift went from 115 to 285 (6-7reps)
  • Shoulder Press went from 65 to 145 (8 reps)

Here’s the workout I used:

P.S. thanks Chris Hooley for the workout routine

Power + Tone Workout

I used this workout for 4-5 months and it seemed to get good results. It was a good balance between gaining mass (lifting heavy) & getting tone (higher reps). I never got crazy results from this but I was able to maintain my “perfect” body.

Current Workout

This is a modified workout of the 2 workouts above. I call it the OMG workout…because I look/feel freaking amazing after the workout and results in me screaming OMG while looking in the mirror.

HIIT Cardio

I separated Cardio from working out because you can do this alone and lose weight…if you so choose.

3x a week. Can do this on Treadmill or Elliptical

Option 1:

  • Walk 2 min level 3.0
  • Jog 2 min 5.0
  • Run 1 min 7.0
  • Sprint 1 min 9.0
  • Repeat 5x 30 min total

Play with the levels put each phase (walk jog run sprint) should be a difference of 1.5-2.0

 Option 2:

  • 3 minute warmup
  • 1 minute jog
  • 1 minute run your ass off
  • repeat 10-12x
  • 5 minute cooldown

I prefer option 2 as it’s easier to remember and gets the job done. Professional weight trainers prefer option 1 as it’s more effective. Either way HIIT is much more effective than regular cardio and can get better results in less time

Ab Workout

I have never achieved a 6 pack and probably never will but it will always be my life long goal. I did however get a flat stomach with 4 abs showing. For my body the bottom 2 abs are extremely difficult since I store most of my fat there. Even at 6.8% body fat, I wasn’t able to get a 6 pack and decided to call it quits. I needed 3-4% body fat which would require too much effort and result in more muscle & strength loss (I was getting skinner every day I dieted). This could be total bullshit but it’s what I tell myself.

Here’s the workout:

Do Abs 3-4x  a week

  • 1 minute Planks (increase by 15-20 seconds every few weeks).
  • 1 minute Side Planks (increase by 15-20 seconds every few weeks)
  •  P90x Ab Workout (18 minutes total)

Hope my story and workout routines help. May the gods be with you.

  1. I don’t understand the weight loss diet. Why are you adding 500 calories to your BMR? Can you please explain a little bit more about this. I’d like to try this program.

  2. I’m a complete novice looking to change my life style but more importantly my health and body shape. I don’t understand you protein ratio 1 gramme for every pound, is that per meal or week. I also would like to know how to get a baseline for the golden ratio. I like the idea of a greek god look I mean who wouldnt

  3. I’m 17. I’m not fat. I’m “unfit”. Can’t go to the gym. Hectic schedule. But I have been working out in my bedroom. Can you suggest some exercises which will reduce my flabs?

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