12 Week Transformation (Part 3)

This is the 3rd and final post of my 12 week transformation. I’m actually about 5 weeks overdue in posting it so I do apologize.

With this final post, I want to quickly talk about the last couple of weeks of my litttle challenge.

The last couple of weeks were difficult, I had to drop my Carb intake to less than 100g and keep it like that for 14 days straight.

To give you an idea of what less than a 100g is, go to your pantry and pick up 3 x medium sized bananas…that’s roughly 100g of Carbohydrates.

This process is called “the depletion stage”. The depletion stage consists of cutting all or most of  my carbs out and combining it with glycogen depleting weight training in an effort to empty out muscle glycogen completely.

So why did I deplete myself…? because once the body’s stores have been depleted, the body starts to burn fat.

Bye Bye Fat =)

For those who have been depleted before will understand how taxing the process can be. You have no energy to do anything and everything feels like and effort.

So was it worth it? Definitely.

I’ve learnt so much about myself, my body, my training and my nutrition which I will now take on board and use constantly on myself and my clients.

My final results were as follows:

Starting Weight: 79.8kg
Final Weight: 77.7kg

Starting Waist Measurement: 94cm
Final Waist Measurement: 86cm

Final Body Fat %: 8.2%

Below is what I look like now:


My next challenge is to bulk up and put on some muscle. Wish me luck. =)

instagram: kaankahraman_

12 Week Transformation (Part 2)

I am now into week 7 of my “Body Transformation” or what ever you would like to call it.

I have had to make changes to my Carbohydrate consumption and increased it to 400g per day on training days from 300g and increased my protein intake from 200g to 250g per day, whereas my fat intake has dropped from 150g to 75g per day.

The reason I made these changes, were due to the fact that I had minimal change in body composition from week 4 to week 6. I am also in the process of training my body to get used to processing alot of carbs so when I do bring my calorie intake back down my body will be more efficient in using carbohydrates as a fuel source.

The attached is a photo of the current progress that I am making.

Photo 1: Week 1

Photo 2: Week 4

Photo 3: Week 7


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12 Week Transformation (Part 1)

It’s been a few long weeks since I last posted… Life got in the way and I got distracted.

Anyway, in that time I went through a stage of really hating exercise and not wanting to have anything to do with it.  With that, I only trained about once or twice a week and with low or no intensity. I didn’t change my food portions or the frequency of my meals.

The time off felt good, I didn’t spend 9 hours a day in a gym (8 hours of which is for work). It was actually quite relaxing. But with that came the extra 2-3kgs.  Don’t get me wrong, It never came to a point where I was overweight, I just stated to become uncomfortable with how I felt which wasn’t good for my confidence or me in general.

I wanted change how I felt and decided to get back into proper training and nutrition. Till this point, I’ve always written my own programs and followed my own type of nutrition plan and until now its worked fine but I needed to up the ante and try something new. Take my results to the next level.

This is when I decided to outsource and get my own coach. Let someone else do the thinking for me. All I wanted to do was be told what to do, how to do it and then just do it. Simple.

Anyway,  It has been 5 weeks since I started my program/nutrition and I’ve made some real solid progress. I’ve leaned up a little and I’m starting to feel good about my self again. Im still about 7 weeks away from where I want to be and I’m happy with the progress I’ve made.  Im excited to see where the next 7 weeks will take me.

Some of the changes I’ve made include:

#1: Eliminating All Processed Foods
Why? They lack nutrition and contain chemicals, dyes, and artificial additives, cannot be metabolised in the same way as fresh foods.

#2: Eating Good Fats 
Good Fats help with the production of muscle building hormones such as testosterone and we all know testosterone is must when it comes to building the ultimate body. Some of the foods that include these good fats, which I’ve made the initiative to eat more often are fish and grass fed beef.

#3: Eating a Diet Very High in Protein
My diet consists of a high protein and low carbohydrate ratio. Having a protein shake as a meal doesn’t count. Having a proper solid meal is the way to go. E.g. My breakfast is literally Meat and Nuts. 

#4: Low GI foods as Carbs
I’ve limited my carb intake to low GI foods such as green leafy veggies as they are rich in antioxidants and help with the positive insulin response in my body. Some of these foods include kale, broccoli and cauliflower. These foods are also good to eliminating excess Oestrogen levels in my body.

 #5: Drinking Loads of Water.
I’ve eliminated soft drinks, alcohol and anything that is practically not water.  Why?  They are all High in GI  and have chemicals such as  high fructose corn syrup  and artificial sweeteners. They $%&@ with your hormones.

In regards to alcohol, it slows down your metabolism and blocks recovery from training. Plus its just an excess amount of calories we don’t really need.

I drink about 4 Litres of water a day, maybe more. We need to keep the body hydrated in order to have it perform at its optimal level.

I have about 5-6 meals a day, every 2-3 hours.

To compliment my diet I also train 6 days a week, 4 full body workouts and 2 High intensity sprint sessions.

Here is a photo of the small changes that I’ve made in the last 4 weeks. The photo on the left is Week 1 and the photo on the Right is Week 4.  7 Weeks to go
Instagram: kaankahraman_
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Sex and Conditioning

Ladies, have you ever been torn between having sex and going to the gym?

Been forced to decide what temptations to indulge in?

What If I said you no longer need to make a sacrifice of one just to satisfy the other. What If I said you can do it all at the same time.

Here are a four ways you can enjoy sex while focusing on getting stronger and fitter.

1. Missionary Position – When your partner is thrusting toward you, make sure you have an equal and opposite thrust back. By thrusting you activate your core strength. The main muscles involved include the transverse abdominis and the obliques. If done properly you will actually feel it burn. The added bonus is that if you squeeze your butt with every thrust, you tend to get an awesome butt workout too.

missionary sex position, sex positions

doggy style sex position, sex positions

2. Doggy Style –  This could be quite a rough position. To ensure that you are stable at all times you tend to recruit your quads and glutes. By incorporating these muscle groups, you brace your self against the impact. If you feel like being abit more functional and wanting an upper body workout, then place your arms against a wall in front of you and help your partner with the thrusts,. Having the wall as a lever, helps focus on a good arm and shoulder workout.

3. Standing - This is a more advanced position. There are two ways in which you can benefit from this “exercise” greatly. It all depends on your goal and motivations..

If your goal is to strengthen your lower body then standing on one leg is the position for you. When standing on one leg, your leg muscles work overtime, alongside your core to keep you balanced and upright. Remember to alternate between both legs. 3 Sets of 60 secs is usually a good range to work with.

If upper body is your main focus then wrap both your legs around your partner. In order to get the most out of your workout, you will need to focus on grip strength as well as learning how to recruit your biceps and triceps in order to hold on tightly.

Nonetheless, no matter which way you decide to exercise, you will find that your stamina will also begin to be challenged.

standing sex position, sex positionslunge sex position, sex positions

4. Lunges – Lunges may not be your exercise of choice in the gym but you might actually enjoy it in the bedroom. As shown in the above photo, the lunge is when the women is sitting on top of the man, with one foot planted on the ground and the other extended at the back. Lunges are a good exercise for strengthening, sculpting and building several muscle groups including the quads and butt. It also plays a huge part in hamstring development.

For those who have an office job and find that they are sitting behind a desk for prolonged hours of the day, the lunge may actually be a good stretch also.

As you can see, exercise comes in all shapes, sizes and forms. You can exercise at home, in the office or even at a friends place. Remember your only limit is your imagination.

So if you ever hear anyone talking about not having time or not being motivated to exercise, then please go ahead and explain to them how they can incorporate it into their so called “Naughty” time.

Goodluck. Hope you all get FIT & STRONG – No Excuses.

Instagram: kaankahraman_

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Volume Training

I’m a huge advocate of strength training and have been for some time now. Whether you’re 15 or 115 years old, you should be involved in some sort of structured program.

I have recently grown to love a certain type of strength/hypertrophy method of training. Some call it the 10 Sets Method while others call it Volume Training. It involves repeating a certain type of movement over and over again for 10 Repetitions over 10 Sets. You would usually complete this workout with exercises that recruit multiple muscle groups and use several joint movements.

Volume Training promotes massive muscle gains and helps push through plateaus within your regular training program. It is an awesome way to develop and improve yourself and your body.

As enticing as it sounds, you should remember that this is not a program for the light hearted. It requires effort, commitment and time. You will go through a series of emotions and physical stresses which will either make you or break you. You will begin to feel pain and agony, you will question your self and your motives.

When you get to this point make sure you do everything in your power to continue… Don’t stop.  This is the exact point you want to be at, this is when you begin to reap all the benefits. This is where all that pain and agony pays off. This is the point where you see changes in strength and in body shape.. this is where your results begin to shine.

I am currently in the process of completing my own Volume Training. This is probably the third time in many years that I have actually programed this method of training into my workouts.

No matter how many times I do it, let me just say it’s hell for the first 2 weeks. As the weeks progress, it doesn’t get easier but I find I’m able to cope with the stresses it puts on my body a lot better than when I first began.

Below is how I program my training:

Day 1 (Leg Day):

1) Squats – 10 Reps X 10 Sets @ 80kg with 60 Sec Rests between Sets

2a) Good Mornings – 3 Sets X 12 Reps at 35-40kg

2b) Ab Wheel Rollout – 3 Sets of 12 Reps

Day 2: (Chest & Back Day):

1a) Barbell Bench Press – 10 Sets X 10 Reps @ 60kg

1b) Close Grip Chin Ups – 10 Sets X 10 Reps @ Body Weight with 90 secs Rest

2a) Incline Dumbbell Press – 3 Sets x 12 Reps @ 25kg Dumbbells

2b)  Bent over Rows – 3 Sets X 12 Reps @ 40kgs

Day 4 (Rest Day)

Day 5 (Deadlift & Shoulders Day):

1) Deadlift – 10 Sets  x 10 Reps @ 100kg with 60 secs Rest

2a) Strict Military Press – 10 Sets  x 10 Reps @ 30-40kg

2b) Leg Raises – 3 x 20 with 90 secs rest

Day 6 (Rest Day)

Day 7 (Rest Day)

The thing to remember with Volume Training is that its not for everyone. Personally I’ve put on some good size using this method. It may not work with you, but you have to give it a go otherwise you’ll never know. I recommend this type of training for not only Men, but for you Ladies too.

Good Luck.

ImageInstagram: kaankahraman_

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I Will Rise.

As I step up to the cage, all I can really think about is the pain and agony that I will be causing myself. I think about the sweat running off of my scalp and down my face then dripping all over the floor. I get nervous and ask my self why I keep doing this.. week in week out, the same thing.. over and over again. All of a sudden it dawns on me, I’m here to succeed and to succeed I must first improve, to improve I must first practice, to practice I must first learn, and to learn I must experience.

With that I take another step towards the cage, slowly slide the bar onto my traps and place my feet firmly onto the ground. I wink at the guy next to me as he gives me a quirky little smile back. Within seconds I drop it like its hot, making sure I’m below parallel then with as much force, I stand back up, only to repeat another 11 times.

By the time I hit my fifth set, my knees are shaking, my breathing is getting heavy and I’m doubting my self again. “Why, Why Why?”.

I’m setting myself up to fail, I’m doubting my ability and my experience. I’m letting 110kgs worth of metal take control of me as it scares me into thinking I’m worthless. 110kg’s no longer feels like 110kgs. If there wasn’t anybody around, I would bust out and cry.

The good Lord gave you a body that can stand most anything. It’s your mind you have to convince. – Vince Lombardi

I have 2 choices:

1. Fall over and Drop the weight, embarrass my self and concede the loss or;

2. Suck it up, take one big breath and stand the @#$% up.

..and guess what I did… I stood the @#$% up and finished what I got myself into.

My biggest challenge is my mind. I have constant battles with it, I hate pain. I always have.. I’m too chicken to jump into cold water for @#$% sake. But one thing I do know is, If i don’t challenge myself or question my own negative thoughts then I will always be the same and being the same is boring. I want to improve and get better at everything I do, not just in the gym but in life in general.

I’ve said this before and I’ll say it again. “Mind over Matter”. Our body will do what our mind tells it to do. So make the right choice.

Here is an awesome clip to get you motivated.

Instagram: kaankahraman_

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Fitness Meets Fashion

My Three Main Fitness and Exercise Goals are:




How often have you been asked to identify and explain your fitness goals to somebody but instead sat there blankly and tried to think of quirky ways to answer the question without sounding like a real tosser. Well, this is common practice in pretty much every Fitness Facility you will and probably have entered.

Being a Personal Trainer, I hear things like, to be healthy, to get strong or to feel good, and these are great answers, but what they really mean?

Most people provide answers that they think we (personal trainers) want to hear. I personally get excited when someone tells me  they want to get strong because I’m a sadistic bastard who loves to train people to breaking point to help them become the best they can possibly be.

With most of the clients that I’ve had the privilege to work with, all they’ve really really wanted was to look good, both in clothes and without. Simple. All we tend to do is take this simple goal and twist it, turn it and create something much more complicated, and all for really no reason at all.

So my question to all you readers is; Is beauty the path to happiness? In some extent I believe so. When we physically look good, we tend to have an increase in moral, motivation and confidence. This leads to an improved way of life, whether it be with a partner, friend or family. Everything just seems to be better.  An interesting new study shows that attractive people also earn more money and marry better-looking spouses.. Now who wouldn’t want that.

But again its not that simple. It doesn’t just stop in the gym. ‘Yes” you may be creating a god like physique or a body fit for a queen and you may look good naked but with a great physique comes style… Correct! FASHION BABY.

Remember, first impressions last and unless you walk around topless or in some cases bottomless then you may actually not be as “beautiful” as you think. One of my favourite all time quotes is ” You can never be Overdressed or Over-educated”.

When ever I leave the house, I make sure I look not 100% but 120%. Like Tom Ford says “Dressing is a Form of Good Manners”. Not only have respect for yourself, but have respect for others… and of course for that Kick-Ass body underneath all those clothes.

I know from experience that when I have a body that lookd good then the clothes I wear tend to look tip top also. Like I said earlier, with a great physique comes style.. Tell me how many people you know who have those rock hard abs or that curvacious body and look “unattractive?”. Not many… A beautiful body can actually pull off pretty much anything, even something as simple as a footy shorts and slippers.

So my New Year Tip for all of you is:

Get your Butt into a Gym, Train Like an Animal & Dress Like a Boss!!

Check out how well these “Fit” people dress and how bloody awesome they look.


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