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Rugbydudefitness.com-I am Johan VAN AARDE-my transformation video http://youtu.be/2CEW9cjz050 - Beachbody Coach for those who have PHYSICAL DRAWBACKS/INJURIES. I am 47, 5' 10". I have only 2 of the 4 ROTATORS in my right shoulder - had SHOULDER REPLACEMENT surgery in 2008 fixing injuries from a major bike accident in 1986 - I feel every move in my right arm - also born with flat feet -

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Rugbydudefitness.com-I am Johan VAN AARDE-my transformation video http://youtu.be/2CEW9cjz050 - Beachbody Coach for those who have PHYSICAL DRAWBACKS/INJURIES. I am 47, 5' 10". I have only 2 of the 4 ROTATORS in my right shoulder - had SHOULDER REPLACEMENT surgery in 2008 fixing injuries from a major bike accident in 1986 - I feel every move in my right arm - also born with flat feet - despite it I played rugby and ran long distance since 6 yrs old - also did RACE WALKING in college and finally had to quit from TARSEL TUNNEL/PLANTAR FASCIATIS/SHIN SPLINTS - not able to sustain running continuously or hard walking. Can do cardio things where there are little breaks. ALSO suffer from HYPOTHYROTISM(under active thyroid - hard to lose weight, slow metabolism, easy to gain weight). Before surgery, 195" and moderately fit - after ballooned to 228" and could not shed it - I was overweight, unfit, ate wrong - lots of red meat, high cholesterol, high LDL, High triglycerides - under medication with 2 statin drugs. Doctor told me I was borderline first stage diabetic, so I drew the line in NOV 2009. Started P90X LEAN in Dec 2009, then classic, plus, hybrid and now maximum muscle growth from iSatori. In my first round I literally cried from pain in my shoulder, almost threw up a few times, soaked in hot tub with Epsom Salts frequently, iced a lot, got massages and sometime took ibuprofen to make it through the workout. Did several moves on my knees. Dec 2010, 183#, 45# lost, 10" lost around my waist, lost 14% body fat, no more cholesterol drugs and working out strong. Vitals are good.

DIET - they all say it is 80% of the success. I travel 4 days a week and stay out 2 nights a week on average. I tried to follow a portion approach, but did not count calories, when I started to count calories, the weight came off - I also should have stayed on the fat shredder plan - I did not supplement with extra protein, so I did not get enough protein. I also love wine and drank one or 2 glasses every evening. I started eating very clean over course of time. I love red meat, but I cut lamb(lean) out to once in 2 weeks, beef(very lean) once or twice a week, pork - only tenderloin, lots more chicken, turkey - only white meat and lots and lots of fish - pretty much following Michi's Ladder.

My results was not satisfactory though, so I did a lot of soul searching and a lot of reasearch and read the success stories and watched the videos. I started taking pre-workout supplements, cut out the wine, except 2 glasses on the weekend, tracking everything on an iPhone app, back to fat shredder 50/30/20 plan, but now tracking prot/carbs/fat, so supplementing with protein powder, finish eating 3 hrs before bedtime, eating a calorie deficit 1900 plan, eating 5 times a day and started doing XSANITY - it WORKS: lost 7#, 1.5" on waist and 2% body fat. Energy levels are good now, but was tough first 10 days. When traveling, I am very specific where I eat, what I eat and what I want on my plate. No cheat meals - only wine on the weekend, seldomly hard liquor or beer, no candy, ice cream etc.

Occasionally I walk, golf and swim. I still play rugby once a year with the KWA ZULU OLD CROCS, an over forties team - we go on a week tour once a year and play other old boys teams. Guess what, I am in shape for it for the first time.

My goal is to get to under 10% body fat(10.2 now), around 185#(191 now), 34-35"
(36" now)9across belly button) on my waist - match Shaun T move for move in Max Sports (just about) and do 15 pull ups.(12 now)

I can help you, because I have been there, done it and now doing it right. contact me and I will be your coach for free. God bless.

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