[Case Study] How Tim Lost 22 Pounds of Fat in 18 Weeks Eating 6-Hour Cheat Meals


Tim Ernst: Tim is a Del Monte Pro Team Member

AGE: 39 | HEIGHT: 6’ 1” | WEIGHT: 190



Q. You were able to accomplish an extraordinary transformation in only 18 weeks, and you were eating Dunkin’ Donuts, sugary cereals and everything we’re told will make you fat! Can you elaborate how you achieved this?

Yeah, basically you keep your carbohydrates very low, like 30 grams a day post workout. I would eat only protein, healthy fats and veggies during the first part of the day. Then I would train in the late afternoon, take a protein shake 30 minutes after including my 30 grams of carbs.

I did this every day for six days. Then on the seventh day is where the magic happens. I would have my normal protein/fat/veggie meals during the first part of the day, go train in the late afternoon, take my protein shake 30 minutes after and then start my epic 6 hours of indulgence.

I ate all kinds of crazy things that most people would tell you to avoid. If you want to give this a try, pick up a copy of The Carb Nite® Solution, by John Kiefer.

Of course, having an intelligently designed training plan to follow was crucial for my transformation—thankfully I had three awesome phases from the man himself, Vince Del Monte.

Phase 1 (weeks 1-6): Shoulders and Arms Specialization (phase 1 of No Nonsense Muscle Building 2.0 Beta)

Phase 2 (weeks 7-12): Vanity Chest Specialization (1 of 9 programs in the Vanity Specialization Series)

Phase 3 (weeks 13-18): Omni Shred (phase 3 of No Nonsense Muscle Building 2.0 Beta)

Q. What supplements would you never train without?

BCAAs, leucine, glutamine, whey protein, carnitine, ZMA, fish oil, MCT oil, greens powder, adrenal health and fenugreek.

Q. What are three things you’ve learned from your transformation that made a big difference?

  1. Following Vince Del Monte’s specialization programs was amazing as I got to train certain body parts 3 days in a row every week! During Phase 2 (Vanity Chest) I trained chest three days in a row for six straight weeks! This method helped me understand that most people don’t train hard enough.
  2. TENSION! How to use tension during the whole movement of an exercise. Most people only use tension on the concentric portion of a lift and not the eccentric. Taking this a step further I’ve been introduced to Constant Tension Timed Sets, featured in the Shoulders and Arms Specialization. These are brutal and are a great way to put your muscles under a ton of metabolic stress. Put another way, prepare for the “Hurt Box!”
  3. The third thing I would have to say is diet. I lost 22 pounds of fat and built muscle all at the same time. I achieved this by staying ketogenic most of the week and by day 7 I was able to indulge in an epic, 6-hour cheat meal! Sounds ridiculous right!?

The results of combining these two methods were that I made more of a transformation in 18 weeks than in my last 10 years! It all goes back to getting the right information into your hands and implementing it.


Q. So tell us how you got started in the world of physical training?

I’ll never forget it. The year was 2001. I was 25 years of age and I had a brother 13 months younger than me who I was very close to. He became addicted to drugs. I could vividly remember earlier on one particular day when he called me at my job to ask if he could borrow money so that he could go to this concert called Live Stock. Now I always would let my brother borrow money, but a little voice told me not to this time.  In my mind I thought that he was just going to feed his drug addiction and at this point I had just quit all the partying and drugs myself.

When I told my brother “no” to the money he was pretty upset with me. I came home that same day and my brother was fixing a flat tire he had on his car right before he was going to leave for the concert. I offered to help but he refused. We both went our separate ways that evening and at around 4:30 a.m. the following morning I received a phone call from one of my brother’s friends. He told me that my brother had passed out and had been taken to the hospital.

When I arrived at the hospital the doctor who was on call that morning said that there was nothing that they could do. I was told that he had stopped breathing and became brain dead. My family and I were devastated and I could not return back to work until 2 weeks after his death. It was at that moment when I returned to work that I wanted something more. I needed a change.

Then one day a co-worker introduced me to the gym. He thought it would be a good idea to get my mind off of things and start my life over. He believed that if I could change my body from skinny to jacked my life would begin to turn around. He began showing me things on how I could gain weight and build muscle through proper lifting techniques and proper nutrition.

The rest is history as they say…pic4

Q. How has this changed your life from who you were to who you are today?

The impact that my physical transformation has made in my life has been huge! I love fitness so much that I created a site for those seeking to turn their life around called TurnAroundFitness.com. I have a passion to help guys find another avenue to living a healthier and a more fulfilling life. I even quit my day job to put everything I have into helping the lives of others as well as continuing to live large in my own life.

Q. Where do you see your future in the fitness industry?

My goal is to become an inspirational leader by helping others change their lives physically, emotionally and spiritually. I love fitness and believe that being physically fit will have an impact on all aspects of one’s life, whether that be relationships, work, business, etc.

There’s no reason why you should do something your whole life and be unhappy with it. One quote that has always stuck with me is, “If you don’t work on your own dream, someone will hire you to work on theirs.” Life is what you make of it, and a great place to start is with your physique.

Q. Where do you see yourself in 5 years?

As a leader in my field continuing to push my physical limits and boundaries and sharing my success with others. I also want to succeed in business as a fitness professional and author. One of the goals I have is to be on the front cover of a men’s fitness magazine. (If Justin Bieber can do it why can’t I!?)

pic4 copy

Q. You have a couple of your own programs, one of which you just released—can you give us your elevator pitch on these and why guys should take notice?

timandclanMy first program is an 8-week program for beginners who want to gain weight and build muscle with an exercise library and nutrition protocol.

I also have an online coaching program where I work with guys one on one. It’s a personal program where I can connect with people by sending them monthly workouts oriented towards their fitness goals.

Finally, I have a new program called 180 Muscle. This is going to be a unique program where the workouts are short but very effective for the people who don’t have a lot of time to work out. It’s a program where I will be able to deliver results in only 180 minutes a week.

Q. And finally, what motivates you? What drives you to eat clean, train hard and continually push through the mental and physical barriers that most of us face daily?

I love being in shape and looking my best. When you’re in great shape other areas of your life can feel good to. When it comes to muscle I believe in the same philosophy as Vince—Life Changing Muscle.

Muscle can literally change your life. It changed my life from being a former drug user who lost his best friend (my brother) to a physically fit entrepreneur who married the woman of my dreams with two incredible kids.

See more of Tim: Watch Muscle Camp Season 1, Episode 3 to see Tim interviewed at Powerhouse Gym – Downtown Tampa during the Del Monte Pro Team Weekend, held February 27th-March 1st, 2015.

Where to connect with Tim:


Facebook: facebook.com/TurnAroundFitness

YouTube: youtube.com/TimErnstFitness


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One thought on “[Case Study] How Tim Lost 22 Pounds of Fat in 18 Weeks Eating 6-Hour Cheat Meals

  1. Right now it looks like Drupal is the top blogging platform out there right now. (from what I ave read) Is that what you are using on your blog?

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