Muscle (and fat loss):

1. My top three set and rep protocols that produced the greatest amount of size and strength in the shortest amount of time were wave loading with 7-5-3, giant sets with 6-12-25 and straight sets of 7×7.  These were such powerful set and rep protocols that I designed three exclusive programs of each: The 7-5-3 Wave Loading Workout, The 6-12-25 Mega-Size Method and The 7×7 Size & Strength Solution (to be released very soon).

2. The fastest way to smash a plateau and build 5 pounds of lean muscle mass (over a ten day period) is Charles Poliquin’s 5-Day Hypertrophy Bootcamp. Sixteen students came together in Rhode Island and we completed fifteen (15) different hypertrophy workouts (3 per body part each day) over the course of five days, an example of extreme overreaching. All sixteen students gained, on average, 5 pounds of lean muscle mass, during the next five days of complete rest. This is an example of extreme super compensation. This was a powerful reminder that you can build muscle fast, with proper programming.

3. Two a day workouts (i.e. manipulating training frequency) was the one hypertrophy variable my body responded best too.  Visiting the gym early in the morning for an intensification-based workout (i.e. strength training) followed by an accumulation-based workout (i.e. hypertrophy training) six hours later, gets you growing extremely fast. Although this is very tough on your joints and I learned I could not sustain 2-a-day training for more than two weeks in a role, nor is it recommended.  Two weeks on, two weeks off is optimal for 2-a-day training.

4. Chains are an awesome tool to match the strength curve. Alternating chains with no chains each workout has helped me become stronger on the top end of the movement and has taught my body how to accelerate through a full range of motion.

5. I discovered a new “get ripped fast” diet and workout and supplement protocol this past summer when preparing for my IRONMAN photo shoot, on last minute notice. AM Workout #1 – 30 minutes of hypertrophy work.  4 Hours Later – 30 more minutes of hypertrophy work on same bodypart. 6 Hours Later – Cardio Intervals.  Diet consisted of fats and proteins each meal – 2 chicken meals, 2 beef meals and 2 liquid meals. 2 cups of veggies each meal. And a “cortisol-management” supplement protocol which included a lot of BCAA’s, glutamine, phosphatidylserine, vitmain C, greens, magnesium, zinc and green tea.  This all happened at the time we launched Hypertrophy MAX in June, which is why I REFUSE to give anyone sympathy who claims, “I don’t have time…” BS!

6. The fastest way to lose fat comes down to one thing: A hard deadline. When asked to shoot for the cover of IRONMAN magazine I was three weeks behind schedule so forced to resort to the crazy workout and diet regime mentioned above, for two weeks straight. That resulted in losing ten pounds of fat and coming in at 8% bodyfat on very short notice. The deadline consisted of a flight to California, a set time to shoot with a photographer and a chance to land on one of my favorite muscle mags. It’s all about getting some blood in the game and setting a meaningful goal.

7. “Take RTS123″ in the words of my most influential teacher who left this world way too soon, Peter Chaisson.  RTS123 and Peter completely changed the way I will view exercise and his wisdom and voice will live on strong through everything I share and teach.

8. The best therapy I’ve ever experienced is MAT – Muscle Activation Techniques and after Peter worked on my feet for a few weeks I felt like I could go into the gym with an S on my chest. MAT will continue to be my “go-to” therapy and if you have a MAT practitioner near year,  go see how effective it is.

9.The fastest way to progress continues to be periodiazation. Pre planning my training cycles around three weeks of scaling up my intensity to hit personal bests every third week and then having a deload week every fourth week has kept my mind and body always wanting more, never burning out, always progressing.  Hypertrophy MAX members know what I’m talking about!

10. Hypertrophy MAX workouts are, by far, the most bad ass hypertrophy workouts in existence. In ten years of training, I still come back to our own Hypertrophy MAX workouts to follow myself. MAX-LACTIC and MAX-VOLUME are too of my favorite so far.

11. My favorite nutrition certification to date is Dr. John Berardi’s Precision Nutrition.  Not only does it teach the science but more importantly, it’ll teach you how to APPLY the science in the real world for all levels of clients.

13. If you’re relying on the Internet for all of your learning, HUGE MISTAKE.  The majority of information I learned this year was at live events, conferences, certification courses or seminars.  Believe it or not, NOT everything can be found for free online. Sorry to burst your bubble.

14. The best way to become compliant to your diet is to learn how to cook – you don’t need the latest fad diet! Flavia took cooking lessons this fall and I was floored by how delicious you can make healthy food if you have the know how. The best money I invested in my wife this year was cooking lessons with a healthy chef (she’ll be in a bunch of our upcoming videos). It cut back on how much we ate out and resulted in more bonding time in the kitchen.

Marriage: 

15. Be FULLY present. There is nothing my wife hates more than me being somewhere else when she is talking to me.

16. Learn how to give your spouse your FULL attention. When my wife talks to me, I physically move my body away from the computer so that I’m not distracted by what’s in front of it. Another way to say #15, it’s that important.

17. The most important thing I can do when my wife is upset is shut up, stop trying to problem solve and listen!  Simply listening seems to have a magical effect on fixing the problem! Who would have thought?

18. It’s important for married couples to discuss their roles and who will take the lead in each respective role and both parties must take pride and ownership in their role.  For example, I don’t expect my wife to throw the fist when we have issues with our accountants or contractors. In our marriage, that’s when Vinny steps up to the plate and lays the smack down.  

19. “The 3 Year Vision Plan” is a very powerful exercise every couple MUST do. Sit down and write out exactly where you want to be in 3 years as a couple. Lifestyle, body fat percentage, how many kids, where do they go to school, who are there friends, what time do you go to bed, how many hours do you work a day, how much money do you make, where do you vacation, how is your relationships with you mom and dad, sisters and brothers, how much do you contribute, what have you created etc.  If you and your spouse don’t know where you’re going in life, any road will get you there… Remember, the best way to plan for the future is to create it.

Money:

20. Value your time more than money. Know what you’re worth on an hourly basis when you’re productive. I look at every hour during my “working day” as either an investment or expense. Let’s say I’m worth $50 an hour. If I go 8 hours without being productive, I just lost $400.  At the time of this writing, I just hired two 14-year old up and coming entrepreneurs to shovel my drive way for $25 a snow fall. I’m 33 years old and haven’t shoveled my drive way in almost ten years. Nor do I do any of my own lawn maintenance. It’s not worth my time (nor do I have any interest).

21. Continue to give at least 5% of your income to a charity of some kind. This past year Flavia and I supported three causes – NationWares.com, CompassionCanada.ca and HopeForTheSold.com  I believe that everything I make is a blessing from God. At any moment, He can take it all away. I give Him the first 5% as a sign to show that I’m trusting in Him to provide the next 95%.

23. One of the best free educations on wealth creation can be found by watching Shark Tank. Don’t watch that show without a pen and paper.

24.  Pay yourself first.  Flavia and I have monthly saving goals to reach our yearly saving goal.  Don’t let your bills bully you around and prevent you from hitting your goals. After I pay myself, THEN I’ll pay my bills, NEVER the other way around. I do my best to control the future.

25. At the end of the day, it’s not how much you make, but how much you keep! Just because someone tells you their business generated over a million dollars last year, don’t drop your jaw. They could have had $950,000 in expenses…  It’s not what you make, it’s what you keep. Learn to live below your means.

26. Script your day. Never start your day without a plan of what needs to be done in what order. And more powerfully, set a time deadline to each task.  The biggest mistake I made with to do lists was not allocating a set period of time to each item.  Work against the clock and you’ll be 10x more productive.

Meaning and Manhood:

27. A happy wife equals a happy life. Staying in tune with my wife’s needs and “keeping her love tanks full” has allowed Flav and I to keep growing closer.

28. Training your eyes, can be the toughest muscle on your body to train and the toughest battle of a man’s life. Wandering eyes can lead to a wandering heart and a wandering heart can lead to wandering hands and feet. Train your eyes to not take that second look.  We make our women feel like ABSOLUTE SHIT and DISRESPECTED when we give into our selfish desires for those two seconds of visual pleasure.  If you feel defeated in the area of sexual temptation, read this book: Every Man’s Battle by Stephen Arterburn and Fred Stoeker.  Get some accountability.  This battle is NOT won alone.

BONUS NOTE: Porn addition will DESTROY YOUR LIFE – slowly but surely.  Get help here: http://www.xxxchurch.com/

29. The grass is not greener on the other side, it’s green where you water it. Cherish your mother, father, brothers, sisters and people in your life. If you’re not satisfied with a relationship, it’s because you’ve let the grass go brown and you need to start watering your side of the fence.

30. Men need men.  Proverbs 27:17 says, “As iron sharpens iron, so one man sharpens another.” To me, this means there is mutual benefit to rubbing two blades together; the edge becomes sharper, making the knives more efficient in their task to cut and slice. The Word of God instructs us to sharpen one another – in fitness, business and life. Men are to be in community together and we were not meant to truck through life on our own. I’m extremely grateful for the men in my life whom who are brothers or brothers from a different mother.

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I hope a few of my learning resonated with yourself.   I believe that we should ALWAYS BE LEARNING & GROWING so this was a fun reflection. Thank you for reading. I have been doing this on my website since 2006 and it’s become a highlight of my year.  I would love to hear which one stood out to you and what you learned in 2012.  Leave your comments below.

Vince Del Monte

“Better than a thousand days of diligent study is one day with a great teacher.” – Japanese Proverb

“People seldom improve when they have no other model but themselves to copy.” – Oliver Goldsmith

“A lot of people have gone further than they thought they could because someone else thought they could.” – Unknown

There is a way to get what you want in a shorter period of time: Find a successful mentor who has already achieved what you want. A common theme among people who are successful with something, whether they have a booming business, have deep and connected relationships, or have a jaw-dropping body, is not luck. It’s because they followed a set of principles and strategies, and those principles and strategies worked. You don’t need to reinvent the wheel to find a way to succeed.  Throughout my entire life I have surrounded myself with successful people.

I have always sought out mentors I respect and whose advice I want to absorb. Not all of my mentors have been “famous” or “ultra successful” – most of them are just regular people who have achieved extraordinary success in the area I want to grow in.

In university, I had a spiritual mentor, Bill Underwood, who was the director of a Christian campus ministry called Athletes In Action and I sought him out to make wise decisions and hold me accountable. I didn’t escape university without making small mistakes, but I did make it out of university without making any big mistakes. I contribute that to my spiritual mentor.

When I entered the fitness industry, I had two business mentors to guide my career as a personal trainer. Jeff Russo, the owner of the Edge Fitness Business Consulting and Murray Middlemost, the owner of Phoenix Fitness gyms, taught me all the ins and outs of selling personal training at my gym. They helped me become so confident in my position that I worked on straight commission. I broke club sales records. I grew training departments from a few trainers to over a dozen trainers. I ended up becoming a mentor to my own staff after six years. My success in the gym resulted in buying my own house and driving the car of my dreams by the age of 25. I don’t say this to brag but to inspire and share with you the power of surrounding yourself with positive people who have your best interests at heart. Do you have people like Bill, Jeff and Murray in your life? If not, seek them out, today. Heck, my own father, who is 59-years old, has had mentors in all areas of his life so don’t think this is something just for young guys.  Even my coach, Ben Pakulski, who is by far the most brilliant bodybuilder I know, has a track record of aligning himself with ultra successful people. Let’s take a look at how I built my online fitness business…

When I started my online fitness business I didn’t have a clue, so I hired another mentor, Sandro Salsi, to teach me the ABCs of the internet marketing world. He taught me how to identify my market, how to build a website, how to create my first e-book, how to get traffic to my website and much, much more. As my online business grew I hired new coaches – Eben Pagan, Yanik Silver, Craig Ballantyne, Bedros Keuillian and Dean Jackson. These guys identified my main challenges and gave me single steps to focus on each day.

In fitness I’ve studied under Ian King, Charles Poliquin, Dr. John Berardi and the late Peter Chiasson — whom I consider my four most influential mentors. Hands on, I’ve worked with IFBB Pro Bodybuilder Ben Pakulski and literally transformed my body in less than 12 months working under his expertise.

With my mentors and coaches, I avoided asking for too much information. I avoided asking generic questions. For instance, if you want to improve your body, don’t ask your mentor/coach, “How do I build more muscle?” Instead, simply  ask, “What are three action steps I can take today to improve my muscularity?” Then walk the talk.

Don’t ask your mentor to prove everything before taking action. You don’t employ a mentor/coach to do the research for you. You employ a mentor/coach to access their depth of experience and wisdom. It’s your job to take action and learn from getting it done. 

Tips On Mentoring

1. Know your goal. Do you want to get shredded for a show? Bulk up to 230 pounds? Increase your bench press 50 pounds? Once you identify your goal, find someone who has achieved that goal themselves and has helped others do the same.

2. What kind of mentor do you need? Bill Underwood met me once a week on the third floor of UCC campus. Jeff Russo visited my gym once a month. Eben Pagan held 3-day events a few times a year on the other side of the country. Sandro Salsi met me on the phone once a week for six months. For years, the only fitness information I read was from Dr. John Berardi, Ian King and Charles Poliquin. I didn’t “hire” them but I read their articles and work like you’re reading my work right now. Today, I’ve taken many of their courses and certifications but at first, it was a “free mentorship.” Ben Pakulski allowed me to text him every day with questions, and he cost me an arm and a leg! Mentors can meet you on your terms — some of them will be free, some of them will require you to take out a second mortgage.

3. Ensure your mentor has experience. In the fitness world, it’s pretty easy to become an “overnight expert.” Take your shirt off, show your abs and start a YouTube channel and you’re in business. It’s one thing to help yourself and it’s a whole other thing to help others. If your prospective mentor doesn’t have a track-record of success like this, then move on.

Conclusion

Do you have a mentor or coach? What kind of results have you seen? Have you been running like a lone wolf and have any questions on finding yourself a mentor or coach? Got any questions for me about finding a mentor? Leave them below.

We have some EXCITING news for you today. Until TONIGHT at midnight, we’ll be GIVING AWAY at least  3 FREE  Phase 1 Packages because of how much we appreciate your interest and positive response gearing up for the reopening of the Hypertrophy M.A.X. Monthly Series on December 18th.

As you can see above, the ENTIRE Phase 1 Package  is valued at a legit $1,069.00 per month. Don’t worry, we won’t be charging $1,069.00 a month — not a chance.  

To enter to win the first monthly installment of the Pro-Created Hypertrophy M.A.X. Monthly Series we’re GIVING AWAY, simply reply in the comments section below this post (reply form is at the bottom of this page) with the following answer:

Tell us EXACTLY the dollar figure  of how much you would pay to get access to this entire Phase 1 Hardcopy Package come Tuesday.

Simple, fast and easy!

Based on everything we’ve shared this past week, simply tell us what this bad boy would be worth to you!

This contest is only open for 24 hours. If more than three people guess correctly, the first three correct submissions will win.

So hurry, and get your guess in right away and the winners will be announced over the weekend.

Good luck and have fun!

Vince Del Monte and Ben Pakulski

For the past few years I’ve been compiling a top things I learned list and it’s that time of year.  Just like last year I broke up my top forty list into four categories that I’m extremely passionate about and they all start with the letter M: muscle, manhood, marriage and money. Lots of personal reflection that I’m sure will resonate home.

Looking forward to your comments afterwards… which one stood out to you?  What did you learn in 2011?

Top 10 Things I Learned About Muscle (& Fat Loss):

1. It is possible to build lean muscle mass while in a caloric deficit.  My preparation for the WBFF World Championships proved it. Optimization of your hormones via training, nutrition, supplementation & recovery is the key. In short, if every variable of your approach is PERFECT, be prepared to surprise yourself. 

2. It’s almost impossible “to lose muscle mass” until you reach the 4-6% body fat range.  Don’t get caught up in fear-based marketing. The only time you can lose muscle is when you’re body is demanding more energy than your body can supply. Avoid “extremes” and you’ll be fine. 

3. The ABSOLUTE most important component of your training is LEARNING HOW TO SELECTIVELY RECRUIT THE TARGET MUSCLE THROUGH A FULL RANGE OF MOTION.  You must be able to FEEL the muscle. Initiate from the working muscle. Use Ben’s Intentions. Control the weights. TENSION TENSION TENSION!  Sound familiar?

4. The best “cheat day” strategy is two half-days a week for building muscle & losing fat. Thursday from noon till midnight and Sunday from noon till midnight is when Vinny lives like a true Italian! The rest of the week is perfect so I’m able to grow while staying lean.

5.  The absolute best time to build new lean muscle is immediately after a week or longer of being in a caloric deficit. This is coined  The Anabolic Amplifier Effect (by Lee Hayward and I) and also known as the “Rebound” effect, which is fully explained in 21 Day Fast Mass Building. Your body is primed for massive anabolic activity when you transition from a cut phase to a bulk phase.

6. The Meats & Nuts Breakfast is the best dietary tip for optimal body composition, energy and mental focus.  The meat allows for a slow and steady rise in blood sugar. The nuts provide a great source of healthy smart fats that allows the blood sugar to remain stable for an extended period of time. Rotate your meat and nut sources. Here’s my typical breakfast: 8 oz of extra lean beef, 2 organic eggs, 2 cups of spinach, coconut oil (mix all together) and a handful of nuts.

7. Specialization training is the key to balancing out your physique and you can prioritize two body parts at a time. I focused on brining up my shoulders & back in in 2011 by training them on Monday and Friday.

8. High volume body weight training works!  In prep for World’s, Ben Pakulski (my coach), had me do 50 variations of chin-ups and pull-ups each morning alongside 200 push-ups (in mini sets and with different hand positions).  I did this about 5-6x a week in the morning alongside my stretching, cardio and abs! I didn’t win Worlds but I think it’s safe to say my back and chest development were superior to all my competitors.

9. MI40 is HANDS DOWN the most bad-ass muscle-building program of 2011! NOS!  Intentions! 40 days. 40 second sets. 40 second recovery. If you don’t own Ben Pakulski’s MI40 System, are you CRAZY?!

10. What gets measured, gets managed. I’ve been preaching this ALL YEAR LONG.  Trying to build muscle & lose fat without tracking your workouts and diet is like trying to get out of debt or save money without looking at your bank statements. It’s RIDICULOUS.

Top 10 Things I Learned About Manhood:

11. We need to revolve our life around three phases: GRIND time… PRIME time… & UNWIND time. Grind time is the stuff that just has to get done – working, keeping the home clean, errands etc.  Prime time is the 2 hours in your day dedicated to your BIG GOAL. If you’re starting a new business, the time you spend BUILDING the business is prime time. And Unwind time is when you disconnect and close your laptop and mobile and connect with your friends and family. Or it’s time spent resting and relaxing.

12. It’s not how many times you get knocked down but how you get back up. This past year I got attacked by haters on You Tube, which resulted in over 85 of my videos being “Rejected for inappropriate content” although these were purely “how to” videos.  I could have sat and cried but I searched out alternative solutions.

13. Treat people like people, not like projects.  Cherish the relationship, not what you might get out of the relationship. People hate being treated like projects.

14. Pleasing your wife is pleasing to yourself. Or, making your wife happy leads to you being happy. Married guys know what I’m saying

15. A real man does not cheat on his girl.  Being tempted is NORMAL. Cheating is not. Giving in to sexual temptation is for the WEAK. If you struggle with sexual temptation, read this book: Every Man’s Battle by Stephen Arterburn and Fred Stoeker.  Get some accountability.  This battle is NOT won alone.

BONUS NOTE: Porn addition will DESTROY YOUR LIFE (slowly).  Get help here: http://www.xxxchurch.com/

16. When a man gets caught checking out another women he does not rationalize his “bad habit” by saying, “Every guy does it…” Instead he says, “I’m sorry. You’re hotter. I’ll do better.” (Yes, I’m human and guilty of this too)

17. A real man does not compare himself to other men and make excuses for living “below par.”  He does not say, “Every guy struggles with this…” He OWNS it. He STRIVES to do better.  Strive for progress, not perfection.

18. Real man know how to take a REST. “Go, go go…” is not always honourable. It’s amazing to be able to unplug and enjoy the MOMENT without wondering who’s emailing and texting you.

19. It’s CRITICAL to make time for “your boys” a.k.a. your close male friends. Schedule time to work out together, go on an adventure, talk about life and struggles, grab a drink, go to a sporting event, play on a team or serve together.

20. Invest in someone younger than you. Who looks up to you?  Where can you be a role model? How can you serve someone who needs you?

Top 10 Things I Learned About Marriage:

21. You can either be right or happy.  You can’t be both.  LOL  But seriously, know when to swallow your pride.

22. The best way to have an argument is with my hand on my wife so reassure her that everything is okay.

23. LISTENING helps. If you expect respect from your girl, show her respect first.

24. It’s never “the issue” that is the issue.

25. If it hurts the one you love, whether it makes sense or not, STOP IT!

26. Leave the iPhone at home when we go out on dates. No one wants to fight for attention with a “third wheel”.

27. Go to bed with your wife (at least 5 out of 7 nights).

28. The couple that plays together, stays together. Continue to do life together.  Flavia and I regularly go to the movies together, workout together, cook together and get dressed up for each other for “hot dates!”  Basically we continue to do the same things that we did that lead us into marriage.

29.  Associate with positive couples.  Protect your relationship from negative influences.

30.  Don’t run away during an argument. This is when she needs you the most.

Top 10 Things I Learned About Money:

31.Your beliefs about money will determine how much you receive and or retain.  If you have limiting or negative beliefs about money, your ability to create/attract income and or your ability to to effectively retain that money will be limited by those beliefs.

32.  You have in life now what you deserve and desire to have. Your physical reality reflects your mind’s reality.  Your sub-conscious beliefs will dictate your current financial situation.

33. Modern economy is based on consumes spending more money.  Be aware of today’s mentality of, “If I don’t have this product, you’re lacking in life.” This mentality will lead to spending, spending, spending. Start reading less newspapers and watching less TV to be less influenced by this marketing.

34. Your income is based on THREE THINGS – the value you place on yourself, the value you provide others and how you market yourself.

35. It’s not what you make, it’s what you keep!  Just because someone makes a million dollars a year does not mean they keep it. Don’t get caught up in people bragging about how much they make, most of the times they are in worst shape then you think. (Even celebrities).

36. Pay yourself first and implement the Rockefeller Rule. (10% to saving, 10% to investing, 10% to giving and then 70% on yourself). Always dedicate a FIXED amount each month to saving and investing and restrict your standard of living to what you have left.

37. Continue to give at least 5% of your income to a charity of some kind. This past year Flavia and I supported three causes – NationWares.com, CompassionCanada.ca and HopeForTheSold.com

38. A quote from Dan Kennedy, “You either believe, like me, that because 1% of the people are rich that ANYONE can get rich, or you believe, like many others, that because 1% are rich that NO ONE can get rich. Don’t let self-limiting beliefs hold you back.”

39. Eating out is EXPENSIVE and addicting. Be careful.

40.  Recognize you are blessed- whatever your current situation. There are tragedies all over the world and a good percentage of people are living in a hellish nightmare right now.   Remember that everything you have is a gift from above and that it can be taken away just as quickly as it was given to you.  Be grateful and LIVE LARGE with what you have been given.

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I hope you enjoyed that….   I believe that we should ALWAYS BE LEARNING & GROWING so this was a fun review. Thank you for reading. I have been doing this on my website since 2006 and it’s a very reflective time for me.  I would love to hear which one stood out to you and what you learned in 2011.  Leave your comments below.

Vince Del Monte

In addition to the next few weeks of Live Large TV, he wanted to share these thoughts to stimulate your thinking as you review your 2011 year.   Steps to review this Christmas!

Career – how have you progressed in the last twelve months?  Are you in the right job for you?  What do you want to have achieved by next Christmas? (For me I want to publish a NYT best seller) 

Health – have you maintained a sensible health and fitness regime this year?  Is your diet and exercise regime what you want it to be?  What would you like it to be next year?  NB.  Are your goals truly yours, or imposed by someone else/society? 

Reading/study – what have you done to develop intellectually this year?  Is there anything you would like to learn next year? (For me, I’m going to Charles Poliquin’s 5-Day Hypertrophy Camp in January)  A new language or skill?  A new qualification or hobby?

Inspiration – is there something you’ve always wanted to do that you achieved this year? (For me it was getting my Pro Card).  What could you plan for next year?  It can be big or small, but ticking off a lifetime ambition can be hugely inspirational.

Stuff/clutter – have you accumulated or cleared clutter in your life this year?  Do you have less or more room to move in the house?  Can you get in the garage?  Can you set goals to clear a room each month next year?

Time – are you happy with the way you spent the half a million minutes you had this year? (For me, I spent too much time working, not enough time reading)  How will you spend them differently next year?  What are your priorities for your time next year?  

Money – has your net worth increased this year in line with your plans?  Do you know what your net worth is?  Or what net worth means?  What are your financial goals for next year? 

Attitude – are you happy with how you have reacted to life in the last year? If you could change anything about your own attitude, what would it be?  How can you work on making that change?  What will be your theme for next year – being positive, being resourceful, being thankful, being something else?

Seize the Day – or “Carpe Diem” as the Romans used to say.  What could happen for you next year if you seized opportunities that came your way, if you got on with tasks rather than just thought about them?

To give you the opportunity to seize the day immediately, answer a few of the questions that resonated below. 

1. Show me your friends and I’ll show you your future. This past weekend Jay Cutler passed on the Mr. Olympia title to his best friend - Phil Heath.  That’s right, it was a showdown between master and student. Phil told the story of how he met Jay at a bodybuilding show when he was 190 lbs and Jay was 290 lbs!  Jay took Phil under his wing and mentored him to become his greatest threat and competitor. They both recognized each other has best friends. Jay displayed the most class and humbleness I’ve ever seen an athlete display.  He told the crowd, “If I was going to pass my title onto anyone, I would want it to be my best friend Phil.”  The crowd was captivated on every word.  Phil returned the kind words and expressed his gratitude to God, his wife, Jay, his sponsors and fans.  I was very proud to be apart of this event and to witness the honourable traits both these guys demonstrated. It’s good to see that pro bodybuilding is being lead by first class guys like Jay and Phil.  If you can find the speeches online, they are worth re watching.

2. Kyle Leon is The Man! In light of, “Show me your friends and I’ll show you your future,” my partner in crime this weekend was my really good friend, Kyle Leon, creator of The Muscle Maximizer, which has become the top selling muscle building book in 2011. I have held that “claim to fame” since 2006 and Kyle came out with a brilliant program this year that has helped 1000′s of skinny guys pack on lean muscle mass via his customized solution.  Many people don’t know that Kyle and I have been friends since high school and are key contributors to each others business success.  As of right now, Kyle and I have sold more muscle building programs  than any other muscle author in existence and it’s not a coincidence we know each other. We are not threatened by each other, like Jay was not threatened by Phil. We realize we’re better working together than against each other.  I encourage you to look for healthy partnerships in your life because the people you hang around the most will influence the decisions you make and the future you create. Whether you want to rise in fitness or business or life, choose your friends wisely.

3. The best way to mange “calorie damage” is to plan a photo shoot on the first day you arrive. I shot with “The King Of Covers” – Jason Ellis, a few hours after landing. After 3 weeks of low calories your body is ready to experience The Anabolic Amplifier Effect. All the 21 Day Fast Mass Building boys know what I’m talking about!  I have not seen the pics yet but I think they’ll land in a few mags!  Hopefully a cover…

4. Another great way to minimize “calorie damage” is “Mini Short Burst Circuit” workouts right before you head out for a 7 course dinner! By depleting a substantial amount of stored glycogen, we make room for the extra calories we’re about to consume in the form of beverages, appetizers, main courses, desserts and more beverages.  Kyle and I would sneak into the trendy little gym at the Cosmopolitan (high recommended by the way) while our ladies were getting dolled up for the evening.  Kyle and I shot a mini video on this topic from the gym – stay tuned for that.

5. The best time to plan a vacation is after a stretch of personal accomplishments.  This has been a tough year on my body. FOUR shows in one year!  That was A LOT of dieting and A LOT of discipline.  I can’t describe how good nachos and wings taste after not eating them for NINE MONTHS!  Imagine eating a slice of pizza after MONTHS AND MONTHS of no pizza?  Your love and appreciation for food is completely different.

6.  The best burger in Las Vegas, “as of right now”, is the “Gold Standard” at Holsteins in the Cosmo.  I went there three times during my trip and ordered almost every burger on the menu (with a side of a Drunken Monkey milkshake…. so good). Super high quality beef that created a party in my mouth!

7. I have even more confidence in Lee Hayward and I’s, 21 Day Fast Mass Building program.  Many of the top bodybuilders, who competed in the Olympia, were training AFTER the show.  Potential for anabolic activity is highest for up to 2 weeks after a period of caloric deprivation.  Your opportunity for lean muscle gains (no fat) are greatest after you diet for an extended period of time.  That’s the premise of 21 Day FMB and the pros have kept this secret to themselves for years.  You can bet that I’ll be in the gym – hardcore – the next few weeks growing!  

8. Vinnie Favorito is ruthless. I got absolutely ripped on by comedian Vinnie Favorito at his stand up comedy show.  My jaw was aching from laugher. My side still hurts. This guy was devastatingly funny!  Although, his content is VERY VERY rude, before you go search him on Google.  He picks on the entire crowd for 90 minutes.  He asked Flavia, “Who’s the pretty girl?”  And I blurted out, “That’s my wife…” in fear he was going to say something rude…  And for the next 5 minutes he just ripped on me for being an insecure, loud mouth, protective, jealous husband…I started moving in my seat and he says, “What are you getting up to fight me tough guy?”  He also said, “Wow… that’s your wife? What do you want to do? Put a cape on her and fly her around the room?”  He also said, “He you might look good from the front, but I saw your side profile… Not so good…”   I would love to post the audio but there is too much swearing.  It was an experience I’ll never forget.

9. Muscle&Fitness Model Search was a blast. Go to Vegas during the Olympia weekend so you can compete in the Muscle&Fitness Model Search is something you should do.  On Friday I did the Physical Challenge which included:

• Bench Press your bodyweight for 30 seconds
• Bicep Curl 35% of your bodyweight for 30 seconds
• Treadmill run at 6.0 Incline for 90 seconds

My results?

• I did 24 presses with 204 lbs
• I did 27 curls with 71 lbs
• I set the record in the run! I averaged 10.7mph

I was told the Top 10 came back for the Physique Round on the Saturday and I was in 5th after 10 guys so I figured I was not going to be top 10 so I blew my diet the rest of the day only to find out Saturday morning I WAS competing in the Physique Round which was disappointing because I consumed a lot of sodium the night before causing me to wash out (meaning my abs were not defined or dry).  I jumped on stage anyways – you’ll see that I don’t look razor sharp but I didn’t look bad overall.  I met a lot of great guys back stage and was really impressed to how fast and smooth they ran the show.  It was 10x more organized than my WBFF show and the quality of competitors was equally high even though this was an open show. For $100, if you’re in Vegas next year,  you should do it.  Maybe I’ll do it again too…

The thing with these shows is you get very little out of it. The winner MAYBE gets a photo shoot with Muscle&Fitness but if I want that I can shoot with the right photographer on my own and have him submit my pics. I don’t need to do a show. The show is just fun, an opportunity to meet some other guys and walk around the Expo with a “Competitor” badge which gets you a lot of stares.  I always tell guys, “Decide on your OWN reasons for competing… ” I see so many guys cry like babies and go home disappointed after shows and I think, “Did you just come here to win?”  You need your own reasons for competing because these judging sports can be disheartening.  I’m not sure how I placed overall… I’m guessing top 15 or top 20 at worse. I’ll be posting footage of the entire show in the Live Large membership site in a week or so.  Stay tuned!

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So I’m back home in Canada, safe and sound. Let me know what highlight of mine resonated with you the most.

Vince

See ya on the “inside!”

Vince

CLICK HERE TO JOIN NOW!  

I was watching some of the episodes I’ve already filmed for Season 2 and they are AMAZING (if you saw Season 1 then I’m sure you’re not surprised).

Seriously. The Rip It Up Tips I filmed in Tampa, Florida with my coach are priceless.  I’m explaining lifting technique I paid $150 an hour for.

The first episode I reveal The Fastest Cardio Workout To Get Ripped.  Exactly what I do 3x a week that only lasts 20 minutes.

The second episode reveals The Anywhere Ab Workout. The exact routine I’ll do so my abs stand out among Obi Obadike, James Ellis, Artus Shakur & Rob Riches…

The third episode we CUSTOMIZE your own muscle building diet. I show you how to calculate calories, macros, food choices … everything.

The fourth episode we do the the same thing for FAT LOSS!  We’ll customize you your own fat burning meal plan. Crazy!

The fifth episode we dive deep into supplements with a CEO… supplement info only insiders know.

Each episode is now 30-40 minutes each!  Almost double of Season 1.

And that doesn’t even include the interviews… the Q&A… the footage I’ll be capturing from the Worlds… and so much more!

YOU DECIDE!

So, dear subscriber, I leave it in your hands.

I will release this as digital online video viewing – once a week.

What is all this info in Season 2 worth to you?

I want you to set the monthly price!

Other fitness publishers wouldn’t have the balls to trust their clients to set the price.. but I trust you will make a fair decision.

You already watched Season 1 for free so you know what kind of quality I deliver.

Put your price in the comments below…

Vince

P.S. Why is Season 2 not free like Season 1?  A few reasons… And this is the God’s honest truth:

1. Each episode of Live Large TV costs me at least $1000 to film and edit.  Season 1 cost me over $20,000 to produce and edit.  A small fee will will ensure I can continue to eat so I can look good on the videos

2. Free video platforms like You Tube are no longer friendly places.  Don’t believe me?  Go see for yourself.  They are filled with too many juvenile, negative and abusive people I do not wish to be around.  Going to a private membership site will distance us and protect us from people who are … frankly… people we don’t need.

3. This show was the MOST positively received project I’ve ever produced.  And I want to give you more than just a weekly videos – You’ll see what I mean tomorrow.  I want to build a community where you can communicate with me after each episode and get your questions answered.  We can not do that on a free forum.  We got to go private.

Alright, time for you to set the price!  How much would you pay a month to continue watching Live Large TV on a weekly basis ?

So… do you want to hear a funny story about how this cover shoot came to be?

Let me say – it’s not what you know but who you know. Especially when it comes to landing a cover.

So here’s the story: After I got my WBFF Pro Card I asked my good friend and 2010 WBFF World Fitness Model Champ, Obi Obadike, if he could help me land a cover because that has always been a mini goal of mine.Obi has been featured on over 20 covers world wide so let’s just say, he’s well-connected in the industry.  You’ll meet Obi in some upcoming videos you want won’t to miss either…

He knows the photographers. He knows the magazine editors. He’s the guy who says, “Let me make a few calls and see what I can do! Email me your pics and I’ll hook you up.”

A few days later Obi called me with good and bad news!

“Bad news… Vince, I just spoke to the editors of FitnessX magazine and they really like you but when they were going through you images there was one with Flavia and they said ‘Who’s the girl?! They seem more interested in shooting her than you!”

LOL

No joke.

And Flavia, my wife, could care less about being on a cover. I’m serious.  She was there to support me. She’s not into the “cover model” stuff.  I, on the other hand, need my ego reassured every day so I was very disappointed when I heard I almost lost the cover to my wife!

Obi called me back and said, “Good news… the owners of FitnessX agreed to do a couples shoot so book your flights – you’re shooting in 3 weeks in California!”

And that’s how it went down!

Flavia and I decided to tie our 1 year wedding anniversary into the trip too.  So we dieted for 3 weeks, flew to California for our photo shoot and then spent a week blowing our diets and doing a road trip from L.A. to San Francisco to Napa Valley.  It was an amazing trip.

What happened to my abs?

Yes, I know Flavia’s abs look 10x better than mine in this shot.  My eyes work just like yours   Here’s the deal.

You probably saw my April 30th shredded pics from my contest.  Well after that show I went on a complete out of control food binge.  I ate EVERYTHING in sight for 3 weeks straight.  It was supposed to be a 1 week binge but that turned into 2 weeks and then before you know it I had blown my diet for 3 weeks. It was amazing! LOL

I went from 195 lbs to 220 lbs in 3 weeks!  Not all fat but I’m sure I caused some damage.  I spent 3 weeks getting rid of most of it before shooting around 215 lbs for the photo shoot.  I don’t promote this yo-yo extreme but this is what happened to me in this situation. I won’t do that after Worlds this year.

Since the WBFF Worlds was about 9 weeks away from the photo shoot I felt completely comfortable “going nuts” before I had to buckle down.

My beautiful wife on the other hand is far more disciplined with her diet when we travel.  She knows how to say, “No” and does not have to have 2-3 serving of every course.  I need to take cues from my wife when it comes to diet discipline in the off season!

Okay, hope you enjoy the video and feel free to LIKE it or SHARE it with your friends.

Vince

P.S. If you have any questions about getting ready for a photo shoot, let us know below!

P.P.S. Here’s the best ab workout I know to get ripped abs.

Formely known as “Skinny Vinny” and now known as “The Skinny Guy Savior”

Age: 31

Birth Date: November 26, 1979

Birth Place: London, Ontario

Current Residence: Hamilton, Ontario

Height & Weight: 6″0 and 210 lbs off season

I started to compete in 2005 to give myself a new challenge to improve; see how I would do against other competitors and get an awesome set of before and after pictures I could use to attract new clients to my personal training business at the time.

After watching my best friend compete in physique shows for three years I eventually caught the competition bug and said, “I want to give this a shot and see how I’ll do.”  Probably very similar to how most physique athletes get into the sport.

I was attracted to the WBFF after seeing Rob Riches win in 2009, then Obi Obadike win in 2010 and see my close friend Artus Shakur get his pro card in the open 2010 show.  I was astonished buy how ripped and muscular the pros were in the fitness model division and found the show 10x more entertaining than the Mr. Olympia and Arnold Classic shows I had attended in the past.  After the 2010 show I said, “I’m getting my pro card so I can size myself up against these guys.”  I went on to compete in Brian Cannone’s Fitness Atlantic Championships on April 16th and placed 5th, failing to earn my pro card.  I travelled to the Quebec Championships 2 weeks later to place 3rd and earn my pro card.  I plan on coming in 10% better for the WBFF Worlds later this summer.

In the early days of 2005, it was just me, the magazines and listening to what everyone else was doing.  I had no formal coach.  Since 2005, I’ve added over 20 pounds of additional muscle mass to my frame with lots of self-research, books, working with other trainers, new training partners and lots of hard work.

Right now I’m under the guidance of Canada’s top pro bodybuilder, Ben Pakulski.  He helped me bulk from 214 lbs to 227 lbs from Nov 1 – Dec 31, 2010.  He prepared me for my last two shows and is coaching me for the Worlds.  I consider him my secret weapon and he’s by far the most intelligent bodybuilder I’ve met.  His motto is, “The more you know, the more you grow.”  I’m currently living in Tampa, Florida and having him train me 1-1 out of Powerhouse Gym because the workouts are 10x better.  The diet and workouts have been so effective it appears I’m growing INTO the show!

My wife and I relocated to Tampa, Florida for January to April (to escape the Canadian winter) and we trained out of Downtown Powerhouse Gym.  The gym is full of profesional athletes, physique competitors, cover models, pro bodybuilders and really high quality personal trainers. Let’s just say, it’s impossible NOT to be motivated training at Powerhouse. The gym is like an “all you can eat buffet.”  You just can’t get enough.  In Hamilton, Ontario I train at Goodlife Fitness on Upper James – home to WBFF Pro’s Artus Shakur and Brock Aksoy.  We have a solid little group that trains together.

As far as nutritional supplements I take too many to list.  I take a very scientific approach to my supplementation and supplement timing.  Everything from Vitargo, BCAAs, Glutatmine, Hydrolyzed Whey, Wobenzymes, fish oils, a high dosage of certain vitamins and minerals (B6, magnesium, vitamin C), antioxidants, greens, ZMA, probiotics, aloe vera gel, caffeine, pre workout, phosphatidylserine and a few more.

I rotate a pre workout product every 2 weeks on and 2 weeks off.  I don’t have a budget when it comes to supplementation so always focus on pharmaceutical grade supplements from companies like Life Extension.  Far more expensive but you know what you’re getting.  I have never been sick a day in my life and I believe my supplementation protocols play a huge role in that.

In 2002 I bulked up my skinny body from 149 lbs to 190 lbs in 6 months.  From 2005 to 2005 I bulked up from 190 lbs to 210 lbs.  In 2010 I bulked up again from 214 lbs to 227 lbs.  I wouldn’t consider myself a “true fitness model” because I like to spend a lot of the year growing and I’m okay losing my lower abs for growth.  My biggest accomplishment was dropping from 227 to 195 lbs for my recent shows and getting my body fat under 5%.  I plan on coming in bigger, harder and leaner for the Worlds. Wait and see!

Fitness is my life.  It’s like marriage.  I’m 100% committed to it and divorce is not an option.  It’s given me a positive identity and shown me that fitness is a metaphor for life.  If I can live large inside the gym and transform my body, I can live large outside of the gym and transform my career, lifestyle and relationships.

My current fitness goal is make the first call out at the WBFF Worlds and flex my brains out until the judges crown me first place!  I plan on documenting my entire transformation for Worlds an airing it on Season 1 of my online TV show called Live Large TV that you can view at www.LiveLarge.TV

Believe it or not, I don’t do cheat meals during my contest prep.  But if I had a cheat meal it would be “anything in sight.” Seriously, when the show is over I kinda go nuts and eat anything you would find on the inside aisles of a grocery store.  Use your imagination!

My diet right now is PERFECT.  Lots of carbs, lots of protein and even lots of fats. If you saw my contest prep diet you would say, “That’s awesome!”  A few things: I never eat the same protein source two meals in role. An example of protein would be extra lean beef for meal 1, egg whites for meal 2, BCAA’s and glutamine for post workout, hydrolyzed whey for meal 4, white fish for meal 5, chicken for meal 6 and some sort of meat like sirloin, vension, bison, wild boar, salmon or even elk for my last meal.  Lots of variety.  I never eat the same carbs sources more than two times in a day too.  Same with fats.   I don’t believe in cutting your calories too low during show prep.  I get the fat off with high intensity training and the higher calories allow me to train hard and long.  They key is to give yourself enough time to take this approach.  The guys who cut their calories too low simply didn’t give themselves enough time to get ready and end up losing muscle mass in the end.

Workout Schedule

Back and shoulders on Monday

Chest on Tuesday

Legs on Wednesday

Off on Thursday

Shoulders and back on Friday

Arms on Saturday

Off on Sunday

Calves get hit hard 3-4x a week and abs get hit hard 3-4x a week  At least 30-40 minutes on each.

Cardio is 6x a week.  Three days of sprinting alternated with 3 days of nice and slow to recover for the sprinting days.  About 180-200 minutes a week total.

I’m the author of the best selling ebook No Nonsense Muscle Building which has sold over 80,000 copies to date.  I create fitness info products from my web home www.VinceDelMonteFitness.com Currently I have over a million you tube views, 35,000 subscribers, a newsletter list of 115,000 and over 100,000 customers of my online fitness program.  I’m getting ready to expand my brand into the American mass media and a TV show is in the works and I’m hosting my first live event.  Read more at http://www.LiveLargeLIVE.com

My goal is to create an international organization called Live Large that teaches men my realistic approach to living large with fitness, business and life.  Kind’ve like Anthony Robbins.

I was a competitive long distance runner from the age of 13 to 22.  I competed from the high to the national level and was Captain in my final year at the University of Western Ontario for cross country.  I also represented Canada at the World Triathlon championships when i was 16.  I was always an endurance athlete until the age of 22.

I’m married to the girl of my dreams – Flavia DelMonte.  When you meet her you’ll instantly know, “Vince traded up!”  No kids yet.  I would like to thank her for being so supportive and being my #1 fan.  She makes life so much easier and even diets with me.  I would like to thank her family and my family for being our biggest cheer leaders.

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Any questions or comments? You know I love to hear from you. Post below please.

P.S. Want to copy the identical ab routine I used to get the abs you see in the above?  CLICK HERE