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Mark Unger of North Carolina — Witnessing a transformation in a person is an amazing thing to behold. It can occur when you are separated from a spouse by thousands of miles of ocean and sand. It can occur while raising a child or coping with the loss of a close friend. While each of these examples have been personal times of growth for me, this particular story occurred while I was covered in a sheen of sweat. Some days the smell and clang of iron was heavy in the air, while others took place on the asphalt and wooded trails as miles passed beneath my feet and Hans Zimmer and James Horner expanded my horizons with their melodies. It was a journey most people don’t really want to take, in order to achieve something we all want to achieve. For me, it came down to a single word…Discipline. It’s a word that’s hard to read, isn’t it? It’s unpleasant. It drips with sweat. It’s what I was missing, and what the Marine Corps demands. As Marines, we are expected to be mentally and physically fit and I wasn’t. I was tired of being tired.
I was always confident that following the Body-for-LIFE® program would net fantastic physical results. Like you, I’ve seen the photographs of past champions. What I never truly expected was the resultant sense of personal well-being and connection to those I serve beside and the God that I worship. It’s been like throwing the proverbial pebble into the pond and witnessing the ripples spread outward touching everything around them. Once started, they are unstoppable. Every facet of my life has been positively impacted by this transformation.
By speeding things up physically, I managed to mentally slow down. The time spent in solitude on the road during my transformation was the most important to me. It allowed me to continue a journey towards intimacy with God as I wrapped myself in the silence of the early morning or late evening. I cannot fully explain how this happens, only that the Spirit of God revealed Himself once I shut out all of the loud and busy distractions around me, closed my mouth and listened. Miraculously, the knots of everyday living simply unraveled. I discovered direction, freedom from worry, and peace. The ever-present furrow in my brow has been replaced with a genuine smile.
I’ve been approached numerous times by Marines fresh from Boot Camp and asked what type of training I’m doing and if I could advise them. I’ve even been asked, “Sir, what are you on?” You must understand that a natural gulf grows between an officer and his junior Marines with each promotion he receives. As officers, we continually seek methods to cross this chasm, often with mixed results. This transformation has given me a tool, a bridge, and a chance to introduce my Marines to this program. One of the greatest compliments a Marine can bestow upon an officer is that, “the old man can really hang in there.” Thanks to Body-for-LIFE® I’m hanging in there now!
Finally, I’d like to share something Socrates once said that has resonated deep within me. It is this, “…what a disgrace it would be for a man to grow old without ever seeing the beauty and strength of which his body is capable.” I have framed this quote, and it now hangs in a permanent position on the walls of my mind.
If you are reading my story and considering starting the Body-for-LIFE® program…Stop! Start the program now! I waited almost ten years to start. Don’t be me. This is real and it is important. Take the Challenge and change your life. I’ve already started round two. God bless you all.
Monday
6:30 a.m.
Phosphagen Elite™ mixed with 24oz water, 6 oz grapefruit juice, small bowl of grape nuts, and 1 banana, multivitamin
7:00 a.m.
Workout, 1 serving of 100% Whey Protein mixed with 10-12 oz water
7:45 a.m.
1 serving of 100% Whey Protein mixed with 10-12 oz water
8:30 a.m.
½ cup low fat vanilla yogurt and ½ cup cottage cheese mixed with a handful of fresh fruit (blueberries, strawberries, raspberries, blackberries or pineapples), wheat germ sprinkled over mixture
11:00 a.m.
1 can of tuna fish (in water) drained and drizzled with lemon juice, 1 orange
1:30 p.m.
Mozzarella cheese stick and apple slices sprinkled with cinnamon
3:30 p.m.
Steamed brown rice drizzled with olive oil, rice wine vinegar and teriyaki sauce, small salad consisting of spinach leaves, sliced red peppers and sunflower seeds
6:00 p.m.
Rib eye steak (usually marinated overnight), sweet potatoes and grilled zucchini and yellow squash (marinated in olive oil, basil, salt, pepper, balsamic vinegar and garlic for 20 minutes), skim milk
9:00 p.m.
1 ½ fruit smoothies consisting of vanilla yogurt, orange juice, sliced pineapple, mango, handful of ice, vanilla extract and 1 package of vanilla Myoplex® Deluxe
Tuesday
6:30 a.m.
Phosphagen Elite™ mixed with 24oz water, 6 oz orange juice, small bowl of shredded wheat cereal, and 1 banana, multivitamin
7:00 a.m.
Workout, 1 serving of 100% Whey Protein mixed with 10-12 oz water
7:45 a.m.
1 serving of 100% Whey Protein mixed with 10-12 oz water
8:30 a.m.
½ cup low fat vanilla yogurt and ½ cup cottage cheese mixed with a handful of fresh fruit (blueberries, strawberries, raspberries, blackberries or pineapples), wheat germ sprinkled over mixture
11:00 a.m.
Leftover steak, sweet potatoes, and zucchini and yellow squash from day 1
1:30 p.m.
Mozzarella cheese stick and sliced kiwi fruit (approx 3)
3:30 p.m.
Whole wheat pasta drizzled with olive oil and sprinkled with thyme, bowl of fresh uncooked broccoli with raspberry vinaigrette salad dressing
6:00 p.m.
Balsamic Vinegar Salmon (Eating-for-Life), steamed brown rice, baked asparagus in soy, spinach salad, skim milk
9:00 p.m.
1 ½ fruit smoothies consisting of vanilla yogurt, water, cantaloupe melon, strawberries, handful of ice, and 1 package of vanilla Myoplex® Deluxe
Wednesday
6:30 a.m.
Phosphagen Elite™ mixed with 24oz water, 6 oz grapefruit juice, small bowl of yogurt cheerios, and 1 banana, multivitamin
7:00 a.m.
Workout, 1 serving of 100% Whey Protein mixed with 10-12 oz water
7:45 a.m.
1 serving of 100% Whey Protein mixed with 10-12 oz water
8:30 a.m.
½ cup low fat vanilla yogurt and ½ cup cottage cheese mixed with a handful of fresh fruit (blueberries, strawberries, raspberries, blackberries or pineapples), wheat germ sprinkled over mixture
11:00 a.m.
Leftover Balsamic Vinegar Salmon, steamed brown rice, baked asparagus in soy
1:30 p.m.
Mozzarella cheese stick and sliced kiwi fruit (approx 3)
3:30 p.m.
3-4 hardboiled eggs with an orange
6:00 p.m.
Turkey meat loaf, mashed potatoes, snow peas, skim milk
9:00 p.m.
1 ½ fruit smoothies consisting of vanilla yogurt, water, 1-2 cored and peeled apples, Low-fat whipped cream, handful of ice, cinnamon, butter buds and 1 package of vanilla Myoplex® Deluxe
Thursday
6:30 a.m.
Phosphagen Elite™ mixed with 24oz water, 6 oz grapefruit juice, 3-4 hardboiled eggs, and 1 pear, multivitamin
7:00 a.m.
Workout, 1 serving of 100% Whey Protein mixed with 10-12 oz water
7:45 a.m.
1 serving of 100% Whey Protein mixed with 10-12 oz water
8:30 a.m.
½ cup low fat vanilla yogurt and ½ cup cottage cheese mixed with a handful of fresh fruit (blueberries, strawberries, raspberries, blackberries or pineapples), wheat germ sprinkled over mixture
11:00 a.m.
Leftover Turkey meat loaf, mashed potatoes, snow peas
1:30 p.m.
Mozzarella cheese stick and sliced strawberries (approx 3)
3:30 p.m.
Broccoli, carrot, cucumber, onion, red pepper salad with sunflower seeds and red wine vinegar dressing
6:00 p.m.
Grilled marinated chicken breasts, cous cous, steamed green beans, skim milk
9:00 p.m.
1 ½ fruit smoothies consisting of vanilla yogurt, water, raspberries, lime juice, handful of ice, and 1 package of vanilla Myoplex® Deluxe
Friday
6:30 a.m.
Phosphagen Elite™ mixed with 24oz water, 6 oz orange juice, and small bowl of hot oatmeal w/ raisins, multivitamin
7:00 a.m.
Workout, 1 serving of 100% Whey Protein mixed with 10-12 oz water
7:45 a.m.
1 serving of 100% Whey Protein mixed with 10-12 oz water
8:30 a.m.
½ cup low fat vanilla yogurt and ½ cup cottage cheese mixed with a handful of fresh fruit (blueberries, strawberries, raspberries, blackberries or pineapples), wheat germ sprinkled over mixture
11:00 a.m.
Leftover grilled marinated chicken breasts, cous cous, steamed green beans
1:30 p.m.
Banana and smoked almonds
3:30 p.m.
Steamed brown rice drizzled with olive oil, rice wine vinegar and teriyaki sauce
6:00 p.m.
Shrimp scampi with whole wheat pasta, skim milk
9:00 p.m.
1 ½ fruit smoothies consisting of water, cherries, cherry juice, handful of ice, and 1 package of Chocolate Myoplex® Deluxe (I like to substitute strawberries for cherries too)
Saturday
8:00 a.m.
6 oz orange juice, multivitamin, scrambled eggs with olive oil, skim milk, basil, torn spinach leaves, salt and pepper to taste, whole wheat bread with natural peanut butter and 24 oz of water
9:00 a.m.
½ cup low fat vanilla yogurt and ½ cup cottage cheese mixed with a handful of fresh fruit (blueberries, strawberries, raspberries, blackberries or pineapples), wheat germ sprinkled over mixture
9:30 a.m.
Protein bar, bunch of grapes
11:00 a.m.
Grilled chicken sandwich with lettuce and tomato and light mayo, tall glass of water, handful of fresh berries
1:30 p.m.
Banana and smoked turkey roll-up (various types)
3:30 p.m.
Ate whatever leftovers were still in the fridge from the week
6:00 p.m.
Whole wheat pasta spaghetti and turkey meatballs, skim milk
8:00 p.m.
Phosphagen Elite™ mixed with 6oz water and 100% Whey Protein mixed with 10 oz water
8:30 p.m.
Cardio Workout (night run with Shelby) followed by 100% Whey Protein mixed with 10 oz water
9:00 p.m.
1 ½ fruit smoothies consisting of water, blackberries, orange juice, handful of ice, and 1 package of Vanilla Myoplex® Deluxe
Sunday FREE DAY!
9:00 a.m.
½ cup low fat vanilla yogurt and ½ cup cottage cheese mixed with a handful of fresh fruit (blueberries, strawberries, raspberries, blackberries or pineapples), wheat germ sprinkled over mixture, grapefruit juice, glass of skim milk
11:00 a.m.
Two slices of whole wheat bread, natural peanut butter and fruit spread (= a PB&J) and a piece of fruit
1:30 p.m.
We usually ate lunch out after church. I ate an intelligent meal with as many vegetables as I could get to go along with a solid protein source. For example I might eat a Bison burger minus the bun and make a trip to a good salad bar with fresh vegetables. I never ate iceberg lettuce, ever
4:00 p.m.
Ate whatever leftovers were still in the fridge from the week. If the fridge was empty I look in the Eating for Life cookbook to find something I’d never eaten before that was easy to make.
6:00 p.m.
Baked Mediterranean chicken breasts with olives (my favorite meal), steamed brown rice with the marinade drizzled over it, broiled sliced tomatoes with parmesan cheese, skim milk and a small glass of red wine.
9:00 p.m.
1 ½ fruit smoothies consisting of water, peaches, oranges, orange juice, handful of ice, and 1 package of Chocolate Myoplex® Deluxe
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