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16 Week Total Body Transformation-The Meal Plan


16 weeks.

I (Wild Will) will be doing a total body transformation in 16 weeks. I am brining all of you around for the ride. You are going to see everything; for better or worse. Videos, pictures, vlogs and more. Think of it as a documentary series. I want to show everyone out there the reality of the situation. That situation being total body transformations. So many times we just see the before and after picture. We have no idea how that person got there. We don’t even know if we can trust that person. What with photoshop and all. We don’t know for sure if that transformation we are seeing is real or fake. Well no worries here! This transformation is filled with full disclosure. Nothing is off limits. My workouts, my meal plans, my supplements. You get to see it all over the next 16 weeks. There are going to be great days were I feel awesome!!! Then there will be days were I want to murder a stranger. A total body transformation is not easy. This is going to be a challenge. A challenge that I am 100% ready for. I hope you can feel my excitement. Please feel free to ask questions along the way on social media. I will be posting to FaceBook, Instagram and YouTube on my person and Fitastic accounts. I can’t contain my excitement for this. It is going to be crazy; the best kind of crazy!

So lets start with the meal plan. Here is my meal plan for the next 4 weeks. After these 4 weeks I will be going over in a video how I created this meal plan. The numbers, the food choices, everything. If this 4 week plan works and I see results all will be great. If I need to make some adjustments I will explain why and how. There is no such thing as a perfect meal plan. The “perfect” meal plan is the one that is changing to fit the needs of the goal. If you have any questions on my food selections or anything else regarding my meal plan please go ahead and ask. Like I said FULL DISCLOURSE. Get EXCITED!

Wild Will

Meal Plan Amount Calories Fats Carbs Proteins
Meal 1
Eggs 4 280.00 20.00 0.00 24.00
Ezikel Bread 2 slices 160.00 1.00 30.00 8.00
Almond Milk 8oz 40.00 3.00 2.00 1.00
Egg Whites 3 egg whites 75.00 0.00 0.00 15.00
Total Total 555.00 24.00 32.00 48.00
Meal 2
Egg Whites 10 250.00 0.00 0.00 50.00
Almond Milk 8oz 40.00 3.00 2.00 1.00
Total Total 290.00 3.00 2.00 51.00
Meal 3
Cod 4oz 90.00 1.00 0.00 20.00
Total Total 90.00 1.00 0.00 20.00
Pre Workout
Cream of Rice 1/4 cup dry 175.00 1.00 31.00 3.00
Chocolate Syurp Waldens 2 TBSP 0.00 0.00 0.00 0.00
Egg Whites 10 250.00 0.00 0.00 50.00
Almond Milk 8oz 40.00 3.00 2.00 1.00
Intra Workout
Intra MD 2 scoops 240.00 0.00 60.00 0.00
Post Workout
Egg Whites 10 250.00 0.00 0.00 50.00
Almond Milk 8oz 40.00 3.00 2.00 1.00
Honey 1 TBSP 60.00 0.00 17.00 0.00
Almonds 1/4 cup 180.00 16.00 6.00 7.00
Total Total 1,235.00 23.00 118.00 112.00
Meal 4
Chicken 6 oz 240.00 12.00 0.00 33.00
Jasmine Rice 1 cup 120.00 0.00 40.00 3.00
Total Total 360.00 12.00 40.00 36.00
Egg Whites 3 egg whites 75.00 0.00 0.00 15.00
Almond Milk 16oz 80.00 6.00 4.00 2.00
Egg 1 70.00 5.00 0.00 6.00
Total Total 225.00 11.00 4.00 23.00
Total Total 0.00 0.00 0.00 0.00
Grand Total Total 2,755.00 74.00 196.00 290.00







I’m so HardCORE!

I’m so HardCORE!

On Thanksgiving I brought my Tupperware of grilled chicken and broccoli to the dinner table; I’m so HardCORE! At the company Christmas party everybody was eating cookies. I was drinking a protein shake; I’m so HardCore! At Christmas dinner my family had ham and pie. I had tilapia and greens; I’m so HardCORE! On New Year’s Eve while everyone was out drinking I was getting in my last gym session at night, alone; I’m so HardCORE!

Who else saw all these posts on people’s Face Book wall all Holiday season long? Come on let’s not be shy we all saw them and rolled our eyes!

These posts were everywhere.  Letting the world know how hardcore they are. They never break, they are always ready, they are a beast and you need to know it! Alright then, fine, you are super hardcore; enjoy your day. I’ll be over here living a life filled with balance and happiness. Have a nice day.



We see this all the time. People bragging about the sacrifices they made to get where they are. How we need to be impressed that they are so dedicated that they gave up everything to get to the top. At least now we know why we have the phrase “it’s lonely at the top”.  I am not impressed with anyone who gives up everything to reach their goals. I am impressed when a person is able to reach their life goals while maintaining friendships, a great family life, true balance. That is impressive. I believe that the people who are constantly letting us know that they are so hardcore can’t admit they have made some wrong choices. Rather than admit that, they instead hide behind this wall letting the world know that they are better than you. They make more sacrifices than you therefore they will win over you. Basically folks the subtext of someone telling you how hardcore they are is someone telling you how much better they are than you.

You need better friends.

You need better friends.

For example; if you love the meme “Like if going to the gym is the best part of your day”you need to reevaluate your life. The best part of your day should be coming home to a loved one, or to family and friends. The gym is an awesome place, I love it, and I love the results I get from it. BUT!!! The gym is not a friend, it does not love you back, and it will never (more…)

Done with the Sickness

Done with the Sickness

A Wild Will Update

Welcome back my friends. I hope you all enjoyed last month’s blog of honesty. That was a fun and therapeutic blog to write.  It felt good to get that all off of my

All Set and Ready to go!

All Set and Ready to go!

chest. I was pumped and ready to begin the year of the big bulk, but then…

I got sick. I don’t mean a cold, headache or flu. No, I had a full on stomach virus for three weeks. It all started the Sunday I posted that Follow Your Allow. My stomach started to feel like it was tied up in knots. First I lost my appetite for anything, then I lost my strength and then I couldn’t hold down anything I tried try to eat.

I had days were I felt ok but still didn’t eat anything but saltine crackers. My wife was extremely helpful by making me chicken noodle soup which seemed to help. I wasn’t able to teach the way I usually do at Orangetheory.  I started to feel a bit better by the Kevin Noble show. I wasn’t 100% but I pushed through it because I knew that on a day like that I need to be on my A game. I was able to eat solid food which was great. I made it through Sunday and then Monday night things went from ok, to bad, to worse!! I woke up early Tuesday morning face first in the toilet bowl. It was time to go to the doctor.

It turns out I was extremely dehydrated and need 4 IV bags and plenty of antibiotics. The results came back that I had a stomach virus brought on by eating food that was prepared with (more…)

Follow Your Arrow

Follow Your Arrowfeelfitastic.com

Oh how this journey has taken me on so many different turns and spins. I’ve had some great ups and quite a few downs.  It was never the actual training part that put me in a tailspin but the mental aspect.  It was the weight gain and then the weight loss. Not knowing what I truly wanted; the always present thought of what other people are thinking. All of that combined caused to me second guess everything. I’d be in a great place following a plan and then BAM negative comment and I’m all over the place, starting to start over once again. I have given way too many people power over my mind and thoughts. Well enough of that crap. I’ve finally come to the realization of reality. That reality being that I need to do this for me; to do what I want to do with my life; and not give a damn what others think.

When I started this journey it was all about the stage. All about getting up there in board shorts with awesome hair, a dark tan and shredded muscle waiting to hear
my name called. That was my focus; that was my goal. Fun fact, that goal wasn’t true to me. Not to say I am against competing, I still have desire to get up on stage to showcase what hard work looks like. However, what happens when I step off stage? Winner or loser; what happens when the next day comes? The show is over; the pictures went up on Face Book and Instagram. People said nice things and now what? Coming to that realization has had a tremendous impact on my attitude. I was training for a day, for a few moments on stage. I was not training for physical and mental health. That kind of thinking causes one to think drastically and short term. Nothing good comes from that kind of thinking. The honest to god truth that I have told very few people is that I am more concerned with fitness modeling then I am competing. If I don’t compete I will not regret my life. However, if I don’t go for that modeling contract I will have let myself down. I have not told many people this out of fear of (more…)

No More Excuses!

Time is a Factor

www.feelfitastic.comThe Wild Will round of smack downs continue. First it was the “Food Babe” and then the “Unhealthy is Ok” movement. However I am tacking the smack downs in a different direction. I am going to smack down on some of the most common excuses I have heard over the past six years as a personal trainer. I’m going to layout the rationale for the excuse and why so many people have that excuse. Next I’ll explain why all that rationale is just a bunch a bull created in the head. This should be an exciting series; so get motivated and ready to leave your excuses at the door.

If you have not read our current Transformation of the Month’s story on Cathi Trezek please take the time to read it here now. Ok, welcome back. Now in reading her story and interview questions one of the biggest contributors to her success was time management.  You read that she would get up early, get to the gym, get her workout in while Steve was at home with the kids; over and done with so the rest of the day was ahead of her. Cathi’s goals were important to her (and still are) so she made the time to reach them. So without further delay I bring you bring the #1 excuse I hear every day.


This is an easy number one because everyone regardless of the goal uses it when they are first starting out. For some reason when a person comes to the realization they need to live a healthier life, suddenly “time”is sucked away so they can’t get healthy. It’s not their fault; it’s their busy lives that are to be blamed. Oh well, they had the best of intentions. BULLSHIT!

Here is an example of a common conversation I have had with people when I ask them to tell me why they don’t have time to work out and the rationale that they use.

There are 24 hours in a day. I know to be healthy I need 8 hours of sleep so now (more…)

“This time baby, I’ll be bullet proof”

This Time baby, I’ll be bullet Proof

be-bulletproof-banner-imageSome of you may remember last Fall when I was “prepping” for my 1st Fitastic booth showing on November 16th. I had done prep for 9 weeks and dropped nearly 50lbs. I felt great, I looked great but my attitude was not great. I didnt have a bad attitude, I had the wrong attitude. I kept telling myself 9 more weeks, now 8 more weeks and then I can eat the foods I want. I followed my meal plan 100% for 9 straight weeks and as soon as November 17th hit it was BAM back to the way I used to eat.  Only temporary I told myself, I earned it I said, Ill be able to bounce back. Um…Nope! Not so much. I put about 25 of the pounds back on within a few weeks and learned a very hard lesson early in a career as a future competitor.

My mindset was all wrong. I had this mindset that this meal plan, this life was temporary and it wasnt. That was never the deal Coach and I made; it just reared its head throughout the 9 weeks.  I would go fill up on gas and see a candy bar and think only a few weeks and then you’re mine. I would drive past Taco Bell, only a few more days. I just told myself I would eat badly for a few days and then go back on prep. Problem was I had denied myself for so long, and only thought it was temporary, that when I started to eat some of those foods again I couldnt stop. My one time a week cheat meal turned into a few times a week cheat meal. I wasnt prepping my food like I was. I wasnt nearly as disciplined. I was also around the wrong group of people.

I had just switched to the Orland Park location with Life Time Fitness. Most of the male trainers were “bodybuilders” and by that I mean they sometimes www.feelfitastic.comcompeted in local shows and took huge amounts of performance enhancing substances. Since it was then into the winter months, it was all about bulking. Which Coach wanted me to do but not in this way. I would see them pound down food, so I thought well Im bulking too and did just the same. It was a lot of bad influences. Then I quit Life Time and turned my life upside down which lead to lots of added stress which lead to stress eating, which in my mind was OK because “I was bulking”.

Well the past is the past my friends!

I am currently “prepping” for two shows this fall to represent Fitastic; Badger State in October and Kevin Noble in November. I am following a (more…)

Don’t you know that you’re Toxic

Dont you know that youre Toxic

9-year-old-britney-spears-toxic“Youre Toxic Im slipping under, With a taste of your poison paradise, Im addicted to you, Dont you know that youre Toxic” ~Britney Spears

Given all the media hoopla around the food and drinks going into our bodiesone would think Britney Spears sang this song about the

Has NO background in health or nutrition. None!

Has NO background in health or nutrition. None!

Pumpkin Spice Latte. Or maybe she was singing about Soda, or candy, or chocolate bars or any other sugary snack currently on the market. Then again it doesn’t even have to be sugar, the word “toxic” is getting add to food articles the same way “style” gets added to fashion correlation.

So Im here to bring the truth about what “toxic” actually means. Not from a source known as the “FoodBabe”with no educational background in nutrition or fitness. Now dont get me wrong here, I am not an advocate of downing sugary foods and drinks filled with fake sugars. We all know those are not healthy. Scare tactics and false information however is a huge problem. It causes people not to trust any source of information and attempt to convince us that everything is bad for you to just screw it and join the “its ok to be fat movement” because we’re screwed anyways. That is the problem here folks. You have these so called experts using words they dont understand. You will read here what toxicity and toxin actually mean. Along with the facts on what kind of toxicity is an actual problem.

As always lets start with the science.

Is this on your food label?  No. Then its not TOXIC

Is this on your food label? No. Then its not TOXIC

Toxicity is defined as the degree to which a substance can damage an organism. Toxicity can refer to the effect on a whole organism, such as an animal, bacterium, or plant, as well as the effect on a substructure of the organism, such as a cell (cytotoxicity) or an organ such as the liver(hepatotoxicity).

A Toxin is defined as a poisonous substance produced within living cells or organisms; synthetic toxicants created by artificial processes are thus excluded.

Gee, now does any of that happen when your drink a Pumpkin Spice Latte?

So thanks to use of false statements we have everyone doing “detox”. Its all about getting the “toxins” out of our bodies. This is done by (more…)

Mental Transformation Part 1


Mental Transformation

When a person makes the choice to change their lifestyle and begin a healthier way of life, it is more than just physical changes. Yes the body itself on how-to-combat-food-cravings_athe outside changes, the love handles disappear, the belly fat is reduced and the lean muscle tissue becomes more apparent.  Then inside of your body transforms as well, you blood flows better, your lungs can hold more breathe and your heart is stronger. We are always so focused on the physical changes and seeing the weight move on the scale that we forget about the mental transformation that our brain goes through.

The brain controls our impulses, our wants, needs and desires.  When living a healthier way of life one has to let go of those impulses, wants and desires for the lifestyle they are giving up. Having those extra drinks, eating dessert because you feel like it or stuffing your face to till you’re full because you had a bad day. Those impulses have to go and be replaced. From my personal experience this is the hardest part of your lifestyle transformation.

Our brain controls us but outside factors can control your brain. We all know these as cravings, the deep need to eat something you know you shouldn’t. We have all them; we crave sugar and salt typically found in snack foods and desserts. We transform our way of thinking; we have to overcome those (more…)



If youve been following my posts on Face Book recently you may have seen that I have started a new fitness program with Fitastic. Thanks to Coach

The results of the Fitastic Strength Training Program

The results of the Fitastic Strength Training Program

Steves talent I saw great results from the strength training program (highlighted heavily in past blogs). I gained massive amounts strength and changed up my entire body composition. That was the plan and we achieved it. SUCCESS!! However like all of us do, I hit a huge plateau post program.  From December till July I was trying out multiple programs. Ones that I wrote, ones I saw online and in books. I highlighted a few of them here on this blog; but I just wasnt seeing the same kind of results I did on the strength training program.

It was a hard few months; I was bummed out, not motivated and stopped making the best food choices. I kept a lot of that to myself because I didnt wanted to share a negative attitude with you guys. If you read last weeks blog, I let it all out. I had the conversation with myself.  Good thing timing was on my side. Just as I was coming to grips with reality, Coach Steve put the finishing touches on his Adipose Incineration program. A program designed to jump start the metabolism to encourage weight loss (more importantly fat loss) and lean muscle gains. With that I was back on a Fitastic program and oh does it feel so good!!

Only one week in and guess what I am down 3 lbs and feeling great. I feel like my old self again. Cant wait to get to the gym, cant wait to grab some (more…)

1 Step Forward or 2 Steps Back?

1 Step Forward or 2 Steps Back?

Hello Fitastic Family!!

I hope this week and summer season has been serving you well. Im coming at you short and sweet this week. This week we are going to focus on what direction you are moving. As we all know real goals, true goals, take time. A real goal will not happen overnight; especially if that goal is health and fitness related. Its going to take a lot more than a few salads and a handful of trips to the gym to build the body that you want. I know sad but true.

So this week I want you to do what I did. Go to your bathroom or bedroom mirror and ask yourself out loud are you honestly taking the right steps nodump-and-load matter how small they may be everyday to reach your goals. Go ahead, ask the question. Then give yourself the honest answer. Truth be told my honest answer was NO! Yes, you heard right me, Wild Will himself was taking steps backward heading in the wrong direction. I wasnt doing it because I was lazy or didnt want to achieve my goals. I was going backward because I wasnt focused on the prize and I wasnt being honest with myself. I looked in the mirror and had a good long heart to heart with myself. Im sure my wife was very confused as to why I was talking to myself in the mirror, but whatever that stuff works. Its just you vs. you when you are talking to your reflection.

I admitted a lot of things I did not want to admit. Similar to how an addict has to say the words out loud. Hi my name is Will and I am addicted to….whatever it may be those words are freeing. Say your short comings out loud, say your addictions out loud, and admit the truth out loud to yourself right in front of yourself. I am telling you, you will feel (more…)

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