An Amazing Transformation!
Krista's husband, Pete Koning, is a finalist in the Precision Nutrition Body Transformation Challenge.
Pete worked hard over the past 4 months to bring his body fat from 18.5% to 5.5% and increase his lean mass by a whopping 13 lbs at the same time!
He was motivated to enter the challenge after setting a goal of getting in the best shape of his life in his 50th year (yup, hard to believe he is 50!). The Precision Nutrition Challenge provided him with the fire needed to make the amazing transformation.
Pete is an example of someone who looked pretty good in his "before" pictures. Many would not have believed he was nearly 20% body fat, but snacking on little treats here and there and getting too comfortable with his workout routines started adding up. His secret to success was a combination of strict dietary discipline, ball busting hard work in the gym combining strength training, hypertrophy training and energy systems work, a strategic supplementation plan to target his body type and some serious lifestyle changes.
As a full time computer programmer, Pete's late night computing at home were contributing to his "spare tire". "I decided to do a TV and computer detox program about 6 weeks out from the contest end date and what a difference that made!". Pete's ultimate goal was to see his abs again which, he admits, had been hibernating since his early 30's. By replacing evening TV and computer use with cortisol-reducing activities such as meditation, visualization and setting an earlier bedtime, the belly fat started melting off.
Pete, also a certified PICP LI Strength Coach, learned a valuable lesson during the process - the little things matter.
Pete's D List to Success with your own transformation:
- Don't Lie to Yourself! - The little snacks here and there really do add up.
- Develop a Healthy Pre-Bed Routine - you need to lower your stress hormones in order to get a good night's sleep, which is when your hormones recharge.
- Dig Deep in the Gym - we all think we are working hard, but force yourself to work 20% harder and you will get 20% better results.
- Drinking is for Dummies - alcohol has to go! End of discussion.
- Do it! If you have a serious goal and have been too afraid to put a plan of action into place, just get on it and do it. Every day you dream of what you want to do and don't do it, is a day wasted.
Extra Pete Tip: If you have a nasty trigger foods that you just can't seem to kick (such as peanut butter, chocolate, bread or bagels), mentally label it as "stupid human food" and imagine that you are above that. Every time you see it, you will think "stupid human food!" and you will disregard it as not worthy of taking up space in your temple that you are building (your body!).
Pete's Training Schedule:
Day 1 - Chest / Back
Day 2 - Legs
Day 3 - Rest
Day 4 - Shoulders & Arms
Day 5 - Legs
Day 6 - Rest
Day 7 - Rest
Pete would change his program every 3 weeks. He also added a "Doubles Week" every 4 to 6 weeks where he would train twice a day and do strength training in the morning (3 to 7 reps) and hypertrophy training in the evening (8-12 reps). To manage his cortisol, he avoided training more than 2 days in a row and did not do morning cardio or much cardio at all, in fact. He limited his steady state cardio to light treadmill walking after his weight training to burn additional fat and bring down his nervous system and cortisol levels. He listened to his body and on days he didn't feel like training, he took an extra rest day.
Pete's Supplement Plan:
Objectives - manage cortisol, increase lean mass, increase androgens, balance estrogens, increase hGH and burn fat while keeping hormones balanced and energy levels optimal.
- Broad-based Multivitamin formula 2 to 3 times daily (iron free)
- Liquid Fish Oil - 1 tsp per feeding (except post workout)
- Fish Oil capsules at work for convenience (3 capsules)
- Glycine - 1 tsp upon waking under tongue
- Phosphatidyl Serine - 1/4 tsp in the morning in Greens Plus Extra Energy; 3/4 tsp post workout in shake
- Digestive Enzymes - 1 to 2 at each feeding
- Ubermag - 4 before bed
- Ashwagandha - 2 to 4 before bed
- Zinc - 30 mg before bed
- Vitamin E - 400 UI mixed Trocopherols at breakfast
- Extendavol BCAA's from PVL - 1 scoop before and 1 scoop during training
The final 5 weeks, Pete added a fat burning supplement, Rapid Cutz, that had added cortisol modulators in it such rhodiola and holy basil. Pete was very careful to avoid other stimulants at this time such as coffee and teas, even green tea to minimuze the negative effects of the fat burning supplement. Pete made sure to cycle the Rapid Cutz, on them for 2 weeks, then off for 1. During his off week, he would do more recovery methods, reduce his training volume and listen to his body.
During the last 10 days, Pete added Gemmo Therapy (3 different formulations) to his regiment as he noticed his pecs were still holding fat. The particular Gemmo Therapy protocol that he followed helps detox the body of harmful estrogens (xenoestrogens from environmental toxins and plastics) and balance natural male / female hormones (androgens and estrogens).
Post Workout:
For almost the entire 16 weeks, Pete drank a "Lean Shake" immediately after training consisting of:
1 to 2 cups chilled fenugreek tea
2 scoops whey protein (rotate brands)
1 tsp gluatamine
2 tsp glycine
1 tsp cinnamon
1 digestive enzyme capsule
The final few weeks, when his body fat dropped and his abs were showing, he added post workout carbs such as dextrose, waxy maize, glucose or pineapple juice. However, if he thought he was looking too soft, he would omit it.
Ongoing Bio Signature Assesments - Key To Success
During the challenge, Pete's lean mass, body fat and hormone profile was continually assessed with BioSignature. This way his nutrition, supplements and exercise could be tweaked every step of the way. The assessments allowed Pete to see if he was losing too much lean mass or if a hormone was getting imbalanced and to take immediate evasive action.
Remember, if you are not assessing, you are guessing.
Congratulations Pete on building your best body at 50!
To VOTE for Pete in the PN Body Transformation Challenge, you need to be a member of Precision Nutrition. PN is one of the most extensive and valuable online resources for information about diet, nutrition, supplementation and exercise. Krista is a PN Team Member and contributes regularly to a PN Team Blog.
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| Assements | Before |
After |
| Weight (lbs) | 190 |
174 |
| Body Fat % | 19.4 |
5.3 |
| Lean Mass (lbs) | 153 |
165 |
| Sum of Skinfolds (mm) | 131 |
50 |
| Umbillical Skinfold (mm) | 29.75 |
8 |
| BMI | 27.5 |
25 |
| Waist (inches) | 35 |
32 |
| Arm (inches) | 15 |
16 |
| Shoulder (inches) | 48 |
50 |
| Thigh (inches) | 22 |
21 |
DE Coaching Team
Krista Schaus PICP CPT
Ontario CANADA
krista@definingedge.ca
Kate Kline PICP CFT
Arizona USA
kate@definingedge.ca
DE Client Services
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Where you can find the Defining Edge team or athletes
- Janary 2010 - Strength & Beauty "Next Level" (Milton, ON)
- January 2010 - Ontario Powerlifting Provincials (St. Catharines, ON)
- March 2010 - Arnold Amateur Bodybuilding Championship (Columbus, OH)
- April 2010 - Canadian Powerlifting Nationals (Quebec City, QU)
- April 2010 - CFBB Canadian Natural Physique Championships (Laval, QU)