30 Seconds Summary9 Month Transformation Contest Winner Part 1
- Lester Vopni from Brandon, Manitoba participated in a 90-day gym challenge introduced by Embark Fitness 365, focusing on gaining mass using RP's Automated Diet Templates.
- During the program, Lester underwent two mass cycles using diet templates from January to April and then from July to October.
- Lester's weekly workouts included 3-4 strength and conditioning classes, involving Olympic lifting, plus additional independent training focused on mobility using foam rolling and stretching.
- He started the challenge weighing 152 pounds, grew to 161 pounds during the first cycle, took a break, then reached 165 pounds in the subsequent cycle, achieving a body composition of roughly 10% body fat.
- His favorite meal on the diet was a simple mix of casein protein with peanut butter and frozen berries.
- Post-diet, Lester didn't focus on cheat meals but rather on the continuous challenge of consuming sufficient calories daily.
- Having surpassed his 2016 fitness goal of achieving '160 lbs or more of solid muscle', Lester remains enthusiastic about discovering future fitness objectives.
- Lester credits precise diet management through RP for significant strength gains and his overall transformation, encouraging others looking to mass to focus on eating more quality foods.
Renaissance Periodization
Nick Shaw, Founder and CEO
