I use the MyfitnessPal app to track every morsel of food and ounce of liquid that I consume. In the two summer challenges I have completed (my last one was in 2014), I have learned that tracking and meal planning are absolutely critical for me. Josh's 98-day transformation in the 2017 Burn the Fat Summer Challenge Body Transformation ContestĬritical to my success was the accountability the challenge provided to get my nutrition in order. I accomplished that goal this morning prior to taking my ending photos. I am also excited to share that I had a goal that I did not list in my opening journal of achieving 10 full, wide-grip pullups. I think my pictures represent those numbers. I also managed to get down to 7% bodyfat. I ended up burning off 56 pounds of fat (4 pounds of fat loss per week), while adding 15 pounds of muscle. I am happy to report that I crushed those goals. I started the Burn the Fat challenge with a goal of losing three pounds of bodyfat per week (a total of 42 pounds of fat), while adding one pound of muscle per week (a total of 14 pounds of muscle). The urgency of the 14 weeks also inspired me to set extremely aggressive goals. I incorporated supersets, dropsets and bands in order to really push my muscles to respond. I divided bodybuilding workouts into push/pull splits with 3-4 exercises per body part in 4-5 sets of varying reps. I love the challenge of the CrossFit workouts and the camaraderie with those enduring the workouts along with me. I was new to CrossFit when the summer challenge began, but I am glad the challenge motivated me to find it.
My gym time was divided between traditional bodybuilding and CrossFit workouts. I also knew that days off from the gym needed to be limited and had to include some type of physical activity a day spent lounging could not happen. I was in such terrible physical shape, cheat days on my diet were not a possibility if I wanted to win. With 14 weeks to accomplish that goal, I also had all the urgency I needed. The potential to win a trip to Jamaica by doing something I needed to do anyway (transform my body) supplied all the extrinsic motivation and accountability I needed. I need a tangible goal to hold me accountable. The support system offered by the Summer Challenge at Burn the Fat Inner Circle is what really makes the five elements "click." More specifically, the urgency and accountability offered by the challenge are a necessity for me to be successful. My biggest challenge is with nutrition and mental training (setting and adhering to goals). Resistance and cardio training have typically been easy for me. The five elements (of Burn the Fat, Feed the Muscle) were critical to my Summer Challenge success. The Burn the Fat Summer Challenge could not have come at a better time. I finished the course in February with a litany of bad habits established. Though I went into the course with the intent to continue my gym routine, it didn't happen as evidenced by my before photos.
BODYBUILDING SUCCESS STORY PROFESSIONAL
I began a 6 month long professional certification course for work in September 2016, which did not allow me the time to devote to the gym. 98 days (14 weeks) later, at the end of the Burn the Fat Challenge, shortly before turning 40 years old, I am in the best shape of my life. On May 19th, 2017 when I started this journey, I was close to the worst shape of my life. I'm Joshua Fourdyce (Dyce5296 on the Burn the Fat Inner Circle forums), and I completed the 2017 Burn the Fat Summer Challenge.
Learn about the champ's nutrition, training, mindset, perseverance, work ethic and more, all in his own words as he wrote them in his winning contest essay from last year's summer challenge. Read on and discover what it takes to win a before and after transformation contest. As we prepare to kick off our next Burn the Fat Body Transformation Challenge, we hope to inspire you and motivate you to enter by introducing you to last year's male champion.
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