Letter from a Former Marine

Recently Josh S. a served 4 years as an active duty US Marine. He's been out of service for a few years and is living in the Chicago area purchased. He just purchased the TSC Heart of a Champion program and sent me this email.

Okay, I do have one question, I read through your program and you say their is no such thing as a bulking and cutting stage, then how am i supposed to get big. I'm a pretty skinny guy with not a lot of muscle mass its hard for me to gain muscle. I am an ectomorph body type with a pretty quick metabolism. Well, right now I'm not that skinny I weigh around 170 and I'm 5'11 but not a lot of muscle and I have man boobs, how do you get rid of those? After I get thinner I want to get bigger with lean muscle but I want to lose the man boobs and I don't know how I got those, I need your help. What about plateauing, you never mentioned that, won't my muscles get used to the same exercises? - Josh S.

I responded promptly with the following email.

Josh, Great question, for your current situation you would check the ideal weight chart on page 10. Since you are 5'11" your ideal weight range is 172-200lbs. Since you're already 170 and worried about your body fat and man boobs, I suggest that you set a goal weight of 172. Since you're within 10 lbs of your goal weight you should start with nutrition profile number 3, BALANCE (page 14). Since 172 is closer to 170, than 175 you should use the BALANCE profile for a goal weight of 170. That means you will be eating 2271 calories per day, with 170 g of protein, 284 g's of carbs, and 51 g's of fat. Also, make sure that you're consuming those calories while also following the Nutrition-10.

You will start burning fat and building muscle immediately. Crank up your bonus activities to see results faster. You can adjust the nutrition profiles from week to week, but with your current situation you will steadily progress towards being ripped and lean at 172 pounds. Once you get to a lean 172 you can adjust your goal weight to a higher number like 184, and then chose profile 4, BUILD to continue seeing lean gains and avoid "plateaus."

Also, the concept of "plateaus" is also kind of bogus. The real goal is for you to be YOUR BEST. Not THE biggest person or THE strongest person. By following the program your body will naturally progress to being its best. You'll be Fit, Fast, Strong and LEAN. Let me ask you this, did Michael Jordan plateau at 216? of course not, he found the point at which he was his ABSOLUTE BEST. Getting any bigger or heavier would have meant sacrificing speed, vertical and quickness. You body will naturally reach the point at which you are your best when you give it the The Heart of a Champion.

Also, in ten weeks you can get THE NEXT STEP for FREE. So you will be able to make more progress, see more improvement and BE YOUR BEST.

Start thinking of your ideal body and ideal self and live up to that image. Raise your standards for everything and make it happen. Picture yourself at 182 lbs, 30 inch waist, chiseled chest, powerful back, strong legs, great arms, cannon ball shoulders and RIPPED ABS. Each day that you follow the TSC Heart of a Champion Training and Nutrition Program you take yourself a step closer to realizing your vision of your ideal self. Deep down inside you are that person, it's up to you make it happen and bring that person to the surface for the whole world to see.

Thanks for writing,

Best,
CK.

Get the http://www.tscheartofachampionprogram.com/ and start you Transformation Journey right now

TSC Mail Bag

TSCers, from time to time, I'd like to share some actual email exchanges that I have with TSCers around the world.

Michael J. wrote the following email:

Chris, you're looking insanely ripped in that new bicep video man, you have a very impressive physique. I hope you don't mind me asking, but I have tons of questions for you.

1. What's your diet like in order to achieve that low of body fat in your new bicep video?

2. Did you achieve the musculature in that video only by training with the TSC plan?

3. Is it possible to gain weight while having that low body fat?

4. What kind of cardio do you do to get that low body fat and how many days a week do you do it?

5. Do you still train in the morning on an empty stomach? Because I remember reading somewhere it is great for burning fat, but it can also burn muscle (since I'm an ectomorph, I don't want to lose my muscle lol). Should I be worrying about this or just suck it up?

Thanks for everything, you really inspire me to improve my health and fitness. Really, I can't thank you enough, you are an amazing inspiration to me.

And this was my response:

Michael,
Thanks for writing me. I'm usually able to respond to all my emails within 72 hours but the past two weeks have been crazy. Thanks for watching the biceps video, more training vids like that one are on the way.

To answer your questions:

1. My diet: currently I'm following the Nutrition-10 rules (like everyone should) and eating on the "Balance" profile for a goal weight of 200 pounds. On the new TSC Program you can adjust your goal weight and your profile to find exactly how much you should be eating to achieve the results you want.

2. Yes. There are actually 3 TSC plans that can be rotated during the year, the first one is the Heart of a Champion Transformation program which lays the foundation for the more advanced programs. They are all based around my principle based training philosophy.

3. Yes. You can and should maintain low body fat (between 4-12%) pretty much your entire life. To increase your weight you'll just have to adjust your goal weight and nutrition profile. If you start getting fat then you just readjust your profile or goal weight.

4. The cardio workouts are in the program. You'll do two 20 minute cardio sessions during the week and the 300 challenge on Saturday. Beyond that you can choose to do bonus activities (I recommend walking and hiking) and TSC Super Cardio workouts, if you want too.

5. Yes, Usually that's what I like to do. I'm busy just like everyone else, but I make it a priority. However, sometime I just can't make it to the gym until lunch time, in that case I will eat when I wake up and never within an hour of training. So if I wake up at 6am, I'll eat 6:15 and 9:15 and hit the gym at noon. Or if I wake up at 9am, I'll eat breakfast and hit the gym at noon. There are also rules for post workout nutrition, but they are covered in the program too.

Best,
Chris K.

You can get start transforming you body right now. Get the TSC Heart of a Champion Program and Make it Happen! http://www.tscheartofachampionprogram.com/

True Happiness

The Lakers just one the NBA Championship. For many of the players this is the culmination of a lifelong dream. They worked hard, persevered in a constant effort to improve and make it to the next level. They endured setbacks and tribulations but finally achieved the ultimate success in their profession.

I watched the game at a bar in my hometown with two high school friends. Sitting near us was a huge Lakers fan, literally, the man was over three hundred pounds and decked out in purple from head to toe. He chanted defense when the Lakers needed a stop and cheered wildly when they sank their free throws. As the final buzzer sounded, he erupted into a euphoric display of emotion, running around high-fiving all of his fellow Lakers fans and talking smack to the Celtics' supporters.

I watched in amusement as this behemoth celebrated as if he was part of team and he had accomplished a lifelong dream. He hadn't. I'm certain he's a huge fan, but what does that entail really? It means you "invest" $200 on an authentic Kobe jersey and spend 84+ nights a year drinking beer and yelling at your television when the refs call Kobe for a foul?

What if this man spent more of his valuable resources, time and money, finding ways to improve his life? I'm certain he would enjoy more real happiness, instead of the fleeting false happiness that comes from celebrating others achievements.

Instead of cheering for the players he should begin emulating their drive and work ethic in his own life, because real happiness is spawned by achievement. That's why the players are truly happy, they've worked hard and achieved the pinnacle of their profession.

If you want to be really happy you will dedicate yourself to the pursuit of achievements that are real and meaningful to yourself. Such as making the varsity, being accepted to a good school, graduating from a good school, getting a good job, earning a promotion, finding the person that you want to spend your life with, building a strong marriage, raising a loving family, purchasing your dream home, helping your children succeed. These are real and meaningful achievements that foster authentic happiness.

So what should our fanatic Lakers fan do? How about investing some time in himself and working to transform his body. That's a real and meaningful accomplishment that could be achieved with some hard work and perseverance. Plus I'm certain that women will be more attracted to a healthy and fit man, than a 300 pounder wearing a purple tank top with another man's last name stitched on it.

Then he could apply the lessons he learned from his transformation to all aspects of his daily life. He could find solutions, overcome obstacles and ACHIEVE TRUE HAPPINESS.

Rhetorically, how insane is it that we live in a nation of obese sports fanatics? I enjoy watching sports but wouldn't we all have more fun if we shut off our TV's and went outside and played sports instead of just watching them?

Today, I woke up with a smile on my face because I knew that later in the morning I would run as fast as I possibly could. When was the last time that you pushed your limits and ran as fast as possible? You watch athletes do it all the time on TV, but when was the last time that you truly sprinted your heart out? It's an amazing feeling and it's free!

And you know whats even better? Improving your speed so that your fastest becomes faster and faster.

I've strayed tangentially from my intended topic, but my main point is, invest more of your time and money into your own achievement. Stop spending so much time and energy cheering for millionaire athletes. Instead invest yourself in things that truly matter.

Best,
Chris Krueger

PS: If you're ready to invest in yourself and transform your body, you can take the proven and direct path to true health and fitness http://www.tscheartofachampionprogram.com/
Kobe Photo by Keith Allison

TSC Heart of a Champion Traning & Nutrition Program NOW AVAILABLE

TSCers,

Greetings from sunny Southern California. Thank you for your interest in the TSC Heart of a Champion 3.0 Training & Nutrition Program. It literally just became available. This is the exact program I used to rebuild my body after a devastating back injury that caused two herniated discs in my lower spine. After just 10 weeks of following the program I'd totally transformed. In 10 weeks I'd burned over 50 lbs of fat and built new lean muscle. The program burns fat and builds muscle. It works for everyone it doesn't matter if you are too fat, too skinny, too weak or have "bad genetics."

The new version of the program has been totally revamped and upgraded across the board. The nutrition portion has been upgraded the most and now features 5 Nutrition profiles that allow you to tailor the program to your specific needs. The training section of the program has been tweaked and streamlined to make it even more efficient and effective than ever before. I've also added a ten-step transformation checklist to get you started immediately. A comprehensive goal-setting section ensures that you are establishing the right goals and maximizing your potential. The new program features a journal for you to log your training sessions and track your progress during the entire 10 weeks. Plus I've added a proper form section to ensure safety and effectiveness. In short, the new version of the TSC Heart of a Champion Training & Nutrition Program is the most powerful transformation guide ever created.

Plus the distribution of the new program is much easier. I used to require TSCers to submit an honest head-to-toe bathing suit "before photo" before they could access the program, plus there were delays on my end as it took longer to process the program requests with the photo requirement. Now, you can download the program instantly anywhere in the world. It will certainly be the wisest investment you ever make. Imagine improving the way you look, feel and perform everyday for the rest of this summer and making a transformation that maximizes your potential and allows you to live a longer, fuller, happier life. You'll look great, feel confident and be your best.

By following the program you will see incredible results naturally. You'll be amazed at how much your body will transform in such short amount of time. The program provides the direct path to true health and fitness. It's up to you to follow the path and Make it happen. There are no shortcuts, just constant and consistent improvement towards your full potential. That means you looking, feeling and being your personal best.

The sooner you start, the sooner you see the results, it's that simple. You can feel better immediately and improve yourself everyday for the rest of summer. Get started today and you will finish the program on August 22nd, that's just two and a half short months away. Anyone can do this, now it's your choice....

The program is available at a special introductory price right here: http://www.tscheartofachampionprogram.com/ right now.

Rise to the challenge and MAKE IT HAPPEN.


Best,
CK.

Please contact me if you have any questions.
TransformationSuperChallenge@gmail.com
I look forward to seeing your Transformation Results.

Get The TSC HEART OF A CHAMPION Training & Nutrition Program

TSCers,
I've been very busy completing a new version of the TSC HEART OF A CHAMPION Training & Nutrition Program. The new version is a comprehensive guide to body transformation. The nutrition program has been revamped and now includes 5 nutrition profiles to ensure your success. The training program has also been tweaked to make it more effective and efficient than ever before. Now everyone can transform and lead more balanced, healthy and enjoyable lives.It will be available very soon, JUNE 2010, for instant downloads anywhere in the world.

Please send me an email at TransformationSuperChallenge@gmail.com with the subject line "HEART OF A CHAMPION 3.0" and I will personally notify you the moment it's available.

Best,
Chris Krueger

UPDATE: The program is available NOW. Transform and change your life forever http://www.tscheartofachampionprogram.com/

X-TREME: The Word that Suckers Millions of Consumers

Extreme is probably the most overused word in the history of marketing. Advertisers use the "E" word to peddle all sorts of preposterous products. They even shorten the "E" word to X-Treme, Xtreme, or simply "X" to make the word extreme more extreme. Somehow the "E" word combined with glossy images of professional models and fancy graphics make many stupid products simply irresistible to millions of consumers.

Q: What's the definition of the "E" word?

A: (from Webster's) Extreme: adj: existing in a very high degree b : going to great or exaggerated lengths : radical c : exceeding the ordinary, usual, or expected. Synonyms: Excessive.

Reality Check: There is nothing extreme about health and fitness. Extreme views on health and fitness are idiotic and products marketed as "extreme" are either idiotic or entirely misleading.

Let's think of some examples of actual extreme behavior.

Steroids are extreme. Risking death and other nasty side effects to inject yourself with drugs and synthetic hormones in your quest for bigger muscles and lower body fat... That's EXTREME.

Anorexia and Bulimia are extreme. Intentionally starving yourself or vomiting after every meal can be deadly... Definitely EXTREME.

Obesity is extreme. Risking blindness, amputation and death... EXTREME.

Let's all agree that extreme behavior and lifestyles are detrimental to health and fitness and should always be avoided.

Instead of being extreme we need find balance in our daily lives. True health and fitness is the point at which you naturally look, feel and perform your very best. Achieving true health and fitness requires balance! You have to balance the right amounts of the right foods and proper training with your other obligations and responsibilities. It all takes balance!

Remember, using the "E" word is a stupid way for marketers to over hype their lame products. In truth, nothing extreme is ever really good for us. Let's take a smart and rational step towards living a healthier and more balanced life and boycott all their "extreme" products.

Best,
CK.

Transform your body now and change your life forever. Get the TSC Heart of a Champion Program and Make it Happen! http://www.tscheartofachampionprogram.com/

Join the Right Gym

Joining a gym comes down to a few important factors: equipment, convenience, culture, crowdedness, and cost.

EQUIPMENT: The Heart of a Champion Program requires very basic equipment that all gyms should have. Before joining a gym make sure they have the essential equipment; squat rack, pull-up bar, lat pull down machine, sturdy box (for RDL’s, an “aerobics step” will suffice), swiss ball (for hamstring ball curls), a barbell set with weights, and a rack of dumbbells (preferably from 0 - 100 lbs, you might not need the heavy weights yet,
but you will).

CONVENIENCE: How close is the gym to your house or work? Is it on the way or out of the way? It’s very important to find a gym with a high convenience factor so that you don’t waste time commuting needlessly.

CULTURE: What kind of people will be working out alongside you? This criteria is totally dependent on your personality. If you’re in your 50’s, you probably don’t want a bunch of immature kids slamming weights around you. Also, what kind of music does the gym play? Is the staff friendly? Do people put their equipment back when they are done using it?

CROWDEDNESS: This is self-explanatory, is the gym busy, crowded, or too crowded? It doesn’t matter if a gym has all the equipment you need if someone else is always using it.

COST: Your final decision should weigh the equipment, convenience, culture, and crowdedness against the cost. Also, weigh factors like monthly dues and initiation fees. The gym that you like the most might cost a little more. Exercise good judgment and make the decision that’s best for you. However, before you join any gym you need to kick the tires and take it for a test drive! You should get a free pass and use the gym for a week before you ever sign a contract. Most gyms have 7 day passes on their websites or they can write you a pass when you go in to checkout their facility. If, for whatever reason, a sales rep from the gym will not write you a one week pass, you should politely tell them that you need to use the gym for a week and see if it’s a good fit for you. If they still will not write you a pass, go checkout another gym. This is important because gym culture and crowdedness can change dramatically during the day. You need to use
the gym for a week, training with your regular schedule and make sure that the gym is still a good fit.

Also, you must comparison shop! Never let a salesman pressure you into signing a contract to take advantage of a “special limited time offer.” Gyms are constantly running false promotions to try and impose a time constraint and get you to sign up immediately. Depending on the size of your town, you should be able to get guest passes
at 3 or 4 gyms and use them all for a week before making any decisions.
Since the equipment you need is very basic, it’s entirely possible to create your own home gym in a garage, basement or spare bedroom. If you have the resources this can be an awesome alternative to joining a gym. Also think beyond just joining a corporate fitness gym. Colleges and other non-profit organizations also have the equipment you need and many of them grant access to the public for fees or donations.

Best,
Chris Krueger

Make sure you follow the blog and subscribe to the TSC youtube channel at: http://www.youtube.com/user/TSuperChallenge

Transform your body now and change your life forever. Get the TSC Heart of a Champion Program and Make it Happen! http://www.tscheartofachampionprogram.com/