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Kris Gethin trains you and trains with you during his 12 week transformation program - burn fat and build muscle to sculpt your ideal physique!

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Kyle Lopez

"I've just completed the program. Went from 207lbs to 193lbs currently and from over 14% BF to just a tad over 11%. Strength went up as well. Pushing myself to failure really showed me how far I could take it."

Jennifer McCord

"Kris, I can't thank you enough for putting this together. Seeing you get after it every day in the gym was VERY motivating. Before your program I stopped the second I began to sweat. I hated sweating. Now I know I haven't done anything unless I'm dripping soaking wet with it."

Dan Claassen

"The physical gains are amazing, however I rate the mental gains from Kris Gethin's program the most valuable part of this journey for me."



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About The Author

Kris is a writer and photographer and will be providing Bodybuilding.com with various types of articles.

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pastr002

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pastr002

Hi Kris.

Love the program but I'm having problems with the meals,
I work 12 hr a day, got to sleep at 4am and I get up 9:30 and gym by 10:30am
Which should be my first meal. I noticed eating oats with my egg slows me down

Jan 21, 2013 12:17am | report
 
jordancox1

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jordancox1

Down a couple of glasses of water to get your metabolism going.

Jan 24, 2013 6:21pm | report
wobby999

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wobby999

I never eat them together - I have always eaten my oats with water and then I cook up the egg whites as a massive omlette. Best meal of the day!!

Mar 13, 2013 11:46am | report
robertr4

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robertr4

its probably the oats as they take more work for your stomach to digest. I would suggest taking in caffeine, or replacing it with a lighter digesting carb. i know its hard to get rest during this program, but you should try to get sleep as that could also be the cause. Oats are great to jump start you metabolism and it also aids digestion.

Apr 5, 2013 11:25am | report
CJDMOON

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CJDMOON

Remember Keith says to drink your black coffee with the meal. I either do my cardio or workout in the AM so I am drinking my pre-workout 30 minutes afterwards. I only consume 5 egg whites and 1 whole one with a cup of oatmeal. 12 is too many egg whites for me at one time.

Apr 24, 2013 10:24pm | report
CJDMOON

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CJDMOON

Remember Keith says to drink your black coffee with the meal. I either do my cardio or workout in the AM so I am drinking my pre-workout 30 minutes afterwards. I only consume 5 egg whites and 1 whole one with a cup of oatmeal. 12 is too many egg whites for me at one time.

Apr 24, 2013 10:24pm | report
CJDMOON

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CJDMOON

Remember Keith says to drink your black coffee with the meal. I either do my cardio or workout in the AM so I am drinking my pre-workout 30 minutes afterwards. I only consume 5 egg whites and 1 whole one with a cup of oatmeal. 12 is too many egg whites for me at one time.

Apr 24, 2013 10:24pm | report
chas2013

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chas2013

Man, thats not enuf sleep. I know sometimes your job gets in the way of your goals, but on days you don't work, sleep as much as you can bro. And like wobby999, I never eat them together. I do a cup of oats, then my supps and protein, then 10 egg whites.

Jun 7, 2013 1:03am | report
2011ce30

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2011ce30

As Chaas2013 said, its not enough sleep,
as soon as you wakeup ,you have to eat something that gives u some instant energy like bananas , egg whites , almonds soaked in water etc.

Jun 29, 2013 11:18am | report
2011ce30

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2011ce30

As Chaas2013 said, its not enough sleep,
as soon as you wakeup ,you have to eat something that gives u some instant energy like bananas , egg whites , almonds soaked in water etc.

Jun 29, 2013 11:18am | report
2011ce30

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2011ce30

As Chaas2013 said, its not enough sleep,
as soon as you wakeup ,you have to eat something that gives u some instant energy like bananas , egg whites , almonds soaked in water etc.

Jun 29, 2013 11:20am | report
2011ce30

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2011ce30

As Chaas2013 said, its not enough sleep,
as soon as you wakeup ,you have to eat something that gives u some instant energy like bananas , egg whites , almonds soaked in water etc.

Jun 29, 2013 11:20am | report
2011ce30

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2011ce30

As Chaas2013 said, its not enough sleep,
as soon as you wakeup ,you have to eat something that gives u some instant energy like bananas , egg whites , almonds soaked in water etc.

Jun 29, 2013 11:20am | report
2011ce30

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2011ce30

As Chaas2013 said, its not enough sleep,
as soon as you wakeup ,you have to eat something that gives u some instant energy like bananas , egg whites , almonds soaked in water etc.

Jun 29, 2013 11:21am | report
nconopa

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nconopa

Its because your body has just spent the last 6-8 hours of sleep hopefully burning fat, once you introduce carbs into your meals, your body switches from fat burning to carb burning (these being the two primary energy sources for our body, fat being #1) and depending on how insulin sensitive you are (how well you use or don't use carbs) your body can become sluggish because of all the insulin you have to secrete to have that glucose transported throughout your body (either in the muscle or into adipose fat tissue). I never eat carbs with the first two if not three meals of the day, Kris Gethin is a beast in the gym and is great at transforming people , but if you want a monster/mad scientist, check out IFBB Pro Ben Pakulski, and his MI40 and MI40X programs. He is the smartest bodybuilder know and he'll make your physique as amazing as it could ever be.

Dec 6, 2014 8:23pm | report
KarthikReddyK

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KarthikReddyK

Into my second day of the program and done with my morning cardio. Cant wait for chest and tricep workout this evening :-)

Jan 21, 2013 9:03am | report
 
HoosierTrav

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HoosierTrav

Into my first day of the program. Wasn't able to finish all of my Hamstring sets due to cramps. Anyone implementing yoga once a week on a rest day? I'm considering doing so. I need to gain flexibility or the cramping is going to really hinder my leg gains.

Jan 21, 2013 1:41pm | report
 
Adamaro88

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Adamaro88

i had this same problem i did the yoga in the morning off of p90X then did the workout after work and havent had any problems and before my workout i get a good stretch in on that body part for the day.

Feb 24, 2013 9:29pm | report
Adamaro88

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Adamaro88

i had this same problem i did the yoga in the morning off of p90X then did the workout after work and havent had any problems and before my workout i get a good stretch in on that body part for the day.

Feb 24, 2013 9:29pm | report
shamik25

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shamik25

not sure but cramping might happen due to lack of hydration..

Mar 13, 2013 4:17am | report
sumoRuner

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sumoRuner

love the program, I cant wait to try it

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Jan 21, 2013 9:44pm | report
 
Havoc89

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Havoc89

Ive completed day 1 and 2. im on day 3 - Rest. I have to say that this is the best system ive tried and im loving it. The burn feels so good!. Having said that im trying to get all my meal and supplements bought by the beginning of the week. Ive been having a C4 pre-workout drink and also my Whey Protein immediately after my work out . My question is how do i eat on the off days? do i still take a protein shake? i would love some feedback. thank you guys in advance, and of course mad respect and thank you's to Kris Gethin. CHEERS!

Jan 24, 2013 1:37pm | report
 
stevenlawson31

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stevenlawson31

Diet is the same on off days, I still take the protein on off days because that's what is going to help your muscles recover. for some reason I get sore 2 days after training, especially on legs, so the added protein on off days really helps curb that. make sure you still do the cardio on off days and good luck!

Jan 24, 2013 4:09pm | report
Havoc89

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Havoc89

Thank you Steven! i was researching about that because my quadriceps are burning like crazy! a i walk to and from work for a half an hour every day even before this work out so its awesome!

Jan 24, 2013 4:26pm | report
Adamaro88

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Adamaro88

im not a pro of course but yea nothing wrong with eating the same on your off days I started eating how kris says like 6 months ago started at 260 now im 215 but yea i take my whey protein on my off days. thats a great thing to do cause you still wanna get that protein in your body. for sure

Feb 24, 2013 9:33pm | report
Showing 1 - 25 of 277 Comments

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