My Six Pack Life 2014 Transformation Challenge

"Chris I saw your transformation video online and I'm intrigued by this 70day workout." -Text message from my friend Chris Newman on the afternoon of December 30th, 2013.

A few hours later I had arranged for Chris Newman and our friends, Pete (Flea), Jordan, and Riley to start a transformation challenge on New Year's Day.

We met at West LA college to take our before photos and perform the My Six Pack Life 300 Challenge of the year.  The 300 challenge is the ultimate fitness test. We each ran 3 miles as fast as we could and performed single sets of max reps for push-ups and pull-ups

20 pull-ups, 50 push-up, 18:00 run = 300 points

It was a pretty fit group; Flea, Jordan, and Newman all play on my adult hockey team and are in relatively good shape (by national standards).

Our scores ranged from 111 for Riley to 265 for myself.

The overall winner of our transformation challenge will be awarded based on effort and improvement judged with 3 categories.

               A. Improvement on the 300 Challenge from the first test to final test.

     B.  Aggregate points, accumulated for all tests.

     C.  Quality of Transformation in Before and After Photos

Riley: 5 pulls, 30 push, 30:14 run on New Year's Day

Riley clearly has the edge in Category "A" he only needs to improve his 300 challenge score to 186 to lock-up the category because Newman, Jordan, Flea, and myself will all max the test 74 points or less.

I expect Riley to improve his score 10-15 points each week and finish with 15+ pull-ups, 50 push-ups, and run of 21:00 minutes or less for a total of 257 or more.  That will improve his fitness grade from an F to a solid B. He will look better, feel better, and actually be better at everything.

Flea: 11 pulls, 50 push, 22:55 run on New Year's Day

Category B is trickier. The best scorers from the New Year's Day 300 challenge have an early advantage, but this category will be decided by tenacity and giving max effort each and every Saturday.

Newman: 20 pulls, 50 push, 24:09 run on New Year's Day

Finally, the before and after photo category is totally up for grabs. In 10 weeks everyone in our challenge has time to burn fat, build muscle, and get incredibly lean. This category will be ultimately be decided by following the M6PL Nutrition-10 and working hard in the weight room. I expect to everyone to have a 6 or 8 pack in the after photos.

Jordan: 14 pulls, 50 push, 22:56 run on New Year's Day

Flea, Newman, Jordan, and I should all score 20+ pull-ups, 50+pushups and finish the run in 19:40 or less for 290+ points on the 300 challenge and "A" Fitness Grades by week 10. 

Two things are neccessary for fitness success. Number 1 is great programming. You can't get fit doing a program that doesn't work. We will all be training with my proven My Six Pack Life training program. Programming: Check.

The second thing is adherence. It doesn't matter how good your program is... if you don't follow it.
By banding together and creating a challenge we are holding each other accountable to our goals. Adherence: Check.

If you want to get into the best shape you can imagine, please join our 10 week challenge now. If you're in the LA area you can meet us at West LA college (check my instagram: /mysixpacklife for details) or go to http://www.mysixpacklife.com and you can get started on the program today from anywhere in the world.

Make it Happen.
Best,
CK.

My Six Pack Life: My Story by Chris Krueger

This is an email exchange I had with a guy named Michael, he's eager to start his own "Six Pack Life."  He left a comment on one of my youtube videos and wanted to know more about my 69 day transformation, so he sent me the following email:

While I understand you may be busy, I was wondering if you had any comments on the comment I posted about you gaining 20+% of body fat in your 11/09-02/10 transformation video. I understand being laid up in bed with an injury but that is a lot of weight to put on over a short period of time. I'm excited to start your program next week! Well, after my 300 Challenge on Saturday. I've actually been using the Insanity program recently and while it may be great cardio, it's not an all purpose workout routine. Plus, while the P90X and Insanity nutrition books give decent guidelines, they're mainly recipes and promoting their "fitness shakes". It was good to see a no-BS type of nutrition guide that was very simple to follow. Thanks in advance! - Mike 

Then I quickly responded with the following email:

Michael, Here's what happened... I grew up a very skinny and weak kid despite playing sports and lifting weights. I was fed up with failure and buying into what the magazines and supplement companies were preaching. With the help of many great influences (Books, teachers, football coaches, soccer coaches, baseball coaches, hockey coaches, speed skating experts, athletic performance specialists track coaches, basketball coaches, professional bodybuilders, professional trainers, plyometrics specialists, and a former strength coach from the Bulgarian National Team) I developed my own unique training and nutrition philosophy for body transformation and peak athletic performance. From age 20 to 21 I rapidly transformed my body, from a skinny wimp to an 8-packed confident dude.

I then began helping my friends transform their bodies. I was the driving force behind a challenge that saw two of my best friends from high school each burn over 80 lbs of fat, build muscle and totally change their lives in just a few short months. From there I continued helping more of my friends to accomplish their goals. I also earned my CSCS, it's the designation held by elite strength and conditioning coaches in the United States and around the world.

In early 2007 I moved to LA. I was distracted by all that Hollywood had to offer and I strayed a little bit from my proven path, I still played sports and enjoyed physical activity, but I wasn't consistently pursuing my full potential. I let myself settle for mediocrity and being in "okay" shape. That changed when a close friend of mine was interested in getting back into shape. I took the opportunity to reassess my life and decided that settling for mediocre fitness was unacceptable, especially when I knew how little time it took to be in peak condition, so that I could look and feel my best. I rounded up a few friends and implemented a transformation challenge just for fun. We did a 6 week (42 days) challenge with everybody doing there own "routine" and trying to get the best results possible. I gave some advice to a few of the competitors, but I was the only that possessed all the proven principles of my training philosophy. In six weeks time (October 12th 2008 - November 23rd 2008) I was back at my best, I was fit, fast, and strong again, and it felt great. It's amazing how different you feel when you train properly and eat right. When you know exactly what to do. You end up investing just 35 minutes a day in yourself and it really pays off. I was having so much fun helping my friends and inspiring transformations that I decided to really develop MySixPackLife. I sat down and wrote an action plan for people to follow that would use my proven philosophy and exact training methods to give people a road map to real transformation success without all the baloney (take these shakes, buy these nutrition bars, pop these pills, etc). That action plan went through a few revisions until it become the current version of the MySixPackLife.com Training and Nutrition Program. The most powerful step by step body transformation website ever created, it works every time and for everybody that chooses to accept the challenge and finish the program.

Later, I took a job coaching football at a small college in California. One day at work I was asked to lift something that was heavy and awkward. I strained and strained and allowed my spine to become curved (improper form) and ended up herniating 2 discs in my back. I could barely move. The lack of exercise was depressing, some nights I would wake up to go to the bathroom and the pain would be so bad that I couldn't stand upright. I would have to walk my hands along the wall to make it to the toilet. I started eating poorly (it turns out that lack of exercise and poor eating go hand in hand), my hormones felt all out of balance and I became a fat slob in a matter of a few months.

By Thanksgiving 2009 I was fed up. I hated being fat, gross and sweaty. I don't understand how people can live like that. My back had recovered to the point where I could resume exercise and I immediately started following the MySixPackLife.com Program EXACTLY as it's written. I put my own words into action and triumphantly rebuilt my body one day at a time for 10 weeks. Each day I would feel better, look better, and improve in every way. My 300 Challenge score skyrocketed by 150 points in just 10 weeks. I went from fat, sluggish and literally obese on Thanksgiving Day to fit, fast and strong by Super Bowl Sunday (February 7th) 10 weeks later. Six months after I started the program I was legitimately in the best shape of my life.

Thanks to the My Six Pack Life programs, today my life is totally balanced. My training still only takes about 35 minutes a day and I'm continually able to improve and enjoy life to the fullest. When you have the exact action plan and simple rules to follow it's easy to live life at (or very near) your full potential. Now that I've transformed myself three times, from a skinny wimp incapable of doing a single pull-up, from a guy satisfied with mediocre fitness and from obesity as the result of a devastating back injury, my goal is to spread the empowering message of true health and fitness to as many people as possible. I want people to know that we can easily transform our bodies and maximize our potential by following a simple action plan based on my proven philosophy. It doesn't take any skill, talent, special shakes, supplements, or anything "extreme" or "insane" just consistent effort and the right plan.
Best,
CK.

PS: Michael, I'm going to post this exchange on my blog. Thanks for writing and email me if you ever have any questions. CK.