Three guys come to me (all VERY awesome dudes.) They want to have a shred-off.

Rob. We’re all fat. Nothing has been working. We need some serious motivation. So we’ve decided to bet $500 each…whoever can get in the best shape in the next 8 weeks gets the entire pot.

“Sounds lovely,” I say.

We talk about a plan…

Danny wants to train and do nutrition coaching with me. Smart guy, this Danny.

Greg wants to do CrossFit and have his meals prepped by Four Square (a meal delivery service in NYC.) He also drinks…a lot…so he’s going to completely swear off booze for the next 8 weeks. Not a bad plan, by any means.

Joey likes a lot of variety. He wants to swim, box, run, lift, ride. “Break a sweat everyday, you know?” Yes…I know, Joey. His nutrition plan was about the same – determined, but scattered. “Maybe I’ll do a juice cleanse,” he says. “What do you think about juice cleanses?” (I tell him I think they’re garbage. The best way to detox your body is to quite intoxing it. Food isn’t your enemy. It’s your best friend if you consume intelligently.)  

Let the games begin. 

First step: measurements. Full diagnostics including a 12 point caliper test (BioSig) for body fat % and hormone assessment. 

 It isn’t pretty:

Day 0

Danny and I start training. He’s as determined as I’ve seen anyone in the weight room. I send him my list of Shredded Foods (the same list I send to all of my Online Coaching Clients.) We lay out his daily nutrition strategy. We get his supplements in order. We talk about the benefits of dietary fat. We talk about the pros and cons of fasted morning cardio. Slowly, gradually, meticulously…the old Danny starts to die. The new Danny is reborn, a Phoenix, rising from the ashes. 

“My girlfriend cracked me up last night,” Danny tells me. ” “I was brushing my teeth and she says, ‘I think I see an ab.'” *Huge smile.*

It’s Danny’s birthday in the middle of all of this. He hasn’t been drinking much but we decide it’s best he has a few. Sure….we want to win, unquestionably, but this is life here –  let’s not be psycho about stuff. A few glasses of wine fit perfectly well into a balanced, happy, and shredded life. It’s the big decisions that matter most.

2 meso-phases. A little bit of troubleshooting. About 90% compliance. 8 weeks later, THESE RESULTS ARE GOING TO BLOW YOUR MIND:


1/27/2014 4/2/2014
Weight: 217.2 Weight: 200.4
Body Fat: 29.2% Body Fat: 26.2%
Lean Mass: 153.7 Lean Mass: 147.9


Total weight loss: 16.8 lbs
Total lbs of fat lost: 11

Not bad by any means. Smaller. Tighter. Leaner…

 Before:After photos Joey


1/27/2014 3/31/2014
Weight: 229.0 Weight: 211.4
Body Fat: 27.7% Body Fat: 23.7%
Lean Mass: 165.6 Lean Mass: 161.3 lbs


Weight loss: 17.4 LBS
Total lbs of fat lost: 13.1 lbs

OH DAMN. NOW WE’RE TALKING. A little more weight loss…more of which was FAT loss. A VERY solid transformation.

Before:After photos Greg


1/27/2014 3/31/2014
Weight: 190.2 Weight: 181
Body Fat: 24.4% Body Fat: 16.6%
Lean Mass: 143.9 Lean Mass: 151


Weight loss: 9.2 LBS
Total lbs of fat lost: 16.3 lbs

  8 weeks 

SO…Greg lost the most weight…barely edging out Joey by .6 lbs. But while Danny only lost 9.2 lbs (much to his disappointment) he lost 16.3 lbs of FAT beating Greg by 3.2 lbs. As the photos help illustrate, it’s a solid example of how body COMPOSITION change tells a more complete story than just weight loss.

I don’t want to sound like a high-school gym teacher, but at the end of the day…everyone is a winner here. The three of these fellas combined lost over 40 lbs of pure fat in 8 weeks. That’s a huge victory in my book.

That said, in terms of body transformation, crunch the numbers any way you like…Danny comes out ahead.

The big take-homes:

I. Anyone who says you can’t lose fat and build muscle at the same time is lying to you.

II. BUT preserving/building muscle mass while losing fat is NOT an easy battle. It requires diligence and thoughtful program design (and it makes a body look AWESOME.)

III. Variety is fun, but too much variety doesn’t provide a powerful enough stimulus to the body to elicit adaptation.

IV. This wasn’t a competition between Bandana Training and CrossFit. But if it were, I won.

Please join me in congratulating these guys. They kicked some serious ass and have new bodies to show for it. #GoFitness.


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  • James

    First of all, awesome job to all 3. When you did this guys program, did you split phases for strength and conditioning? Or keep it all together in an intelligent way? You know, like was there ninjas, then rhino’s? Or were the Ninjas riding rhino’s in harmony?

    • BandanaTraining

      @disqus_i4Mj1Qmo9Z:disqus – Great question. Both work. Because Danny came into this competition relatively well conditioned, I decided to use some energy system training within the training blocks. So for example, his first training block was A1) goblet squats, A2) 45º DB Press, A3) prowler drive. Had he been less conditioned, I would have not included the prowler in the first training block because:
      1) it would have crushed him
      2) it would have compromised his form too much AND
      3) a simple A1 + A2 would have elicited a strong enough metabolic effect.
      Does all of that make sense? Let me clarify… ninjas were riding rhinos on top of sharks inside a volcano.

  • Sean Callahan

    Hey Rob, cool results here. Whats this and where can I get one: “12 point caliper test (BioSig)”

  • Suzette

    Very inspiring! Eight weeks to transform….nothing but AWESOME!

    • BandanaTraining

      8 weeks can change your life. Crazy, right?

  • Mike Severson

    Awesome. impressed. Do you know the history of these guys? Have they all struggled with weight long-term or is it a new development? Just curious.

    • BandanaTraining

      Typical story. Were all in great shape when they were younger but gradually got busy, stressed, & plump.

  • Different James

    Awesome job to everyone. Not surprised by the CrossFit results. Wonder if it would have improved with more of a strength-biased approach

    • BandanaTraining

      The proof is in the pudding. And by “pudding”, I mean body composition, of course.

  • Ralph Marcus

    How long were the workouts?

    • BandanaTraining

      @ralphmarcus:disqus – Each about 55 minutes.

  • Angie Pingley

    Good stuff! Keep living the fit life!

    • BandanaTraining

      @angiepingley:disqus – the fit life is the life for meeeeeee.

  • Brett Miller

    Props to Danny for going with Rob. That’s a hella solid transformation in just 8 Weeks if this dude keeps going at that pace he’ll be shredded in no time

    • BandanaTraining

      Amen to that. Danny will be so lean he’ll take off his shirt and watch his pancreas make insulin.

  • Jlc

    Great job to all 3 of you!! You all look amazin!

    • BandanaTraining

      Thanks for the love, Jlc.

  • Butch

    So what is bandana training, exactly, and how can I try it?

    • BandanaTraining

      This is Bandana Training. This is our home. Temple, really. It’s like Navy Seal training except instead of becoming a Seal, you become awesome and sexy.

  • Ralph Marcus

    is this the 3 months for $97.00?

  • Rolando Medel Villarama

    Good Job, you are funny as hell sir. That navy seal gaining answer cracked me up. got crious about the Ninjas and rhinos comments. is Strength training referred to as Rhino? And is ninja’s referred to as Conditioning? I am also wondering if Banda Training is similar to John Romaniello’s Zombie apocalypse workout (the workout he based on cross fit, but periodized it)?

  • Chaz

    Love to see people get fitter!!!

    • BandanaTraining

      Amen to that.

  • Brian

    How can i get a tailor-made workout from you (including nutrition, coaching, sharks, and all that other good stuff)?

    • BandanaTraining

      @disqus_RYYEA0lk9V:disqus – Do you like in NYC?

      • Brian

        Negative on that one. Montreal, Quebec. Any way we can have a long distance relationship minus the obligatory presents on stat holidays?

  • Jesse Boyer IV

    Outstanding! Good job guys! You got me motivated again!

    • BandanaTraining

      Excellent. Mission accomplished.

  • Tom

    Awesome job to all! About how many calories did you have Danny on per day?

  • sarrah

    seriously amazing, robby. 🙂 there’s noone better than bandana training.

    • BandanaTraining

      Why thank you. But I can’t take any of the credit. The credit belongs to these three gents – they did all of the work.

  • Mike

    Bandana > Crossfit and damn day

    • BandanaTraining

      Shucks. That’s the sweetest thing anyone has ever said to me.

  • krista

    Nicely done! How close are we to 60?

    • BandanaTraining

      So close I can TASTE that first meso-phase. =)

  • Rob L

    I worked with Rob in his online program and significantly changed by body comp. EVERYONE noticed. Dude is a stud trainer. My only regret is that I don’t have a billion dollars to buy a place near peak performance and train with him every day.

    • BandanaTraining

      Ha. Great to hear from you Rob. All you brotha. YOU crushed it. When you stopped into Peak after 6 months, I was all like, “Duyammm. Where’s the rest of you?”

  • Chris

    Is there a good alternative to a prowler drive if it isn’t available and space at my gym is at a premium?

    • BandanaTraining

      The Treadmill Belt Push would be a solid alternative (driving against the treadmill belt with the machine off.) Obviously this depends on the treadmill. You can also use what I call the Poor Man’s Prowler – where you simply push your training partner / teammate across the floor against some resistance. Cool?

  • Francisco Nelson Zeledon


    • BandanaTraining

      Hell yea. It’s like getting a PhD in sexy.

  • Josh H

    Danny is the only one flexing his arms, which makes him look leaner… not hating, just saying. Would like to see a pic of danny standing like the two other guys

    • BandanaTraining

      My motto: to the victor goes the front double bicep pose.

  • linda

    I am looking for a diet and exercise fitness program that allows physical recovery that won’t leave me feeling like I have the flue for a week after a few work outs. I am a 51 year old female, in overall good general health ( no heart; diabetes…major health issues). I have had 3 c-sections which has left me with lower core weakness and Gall bladder removed in which i have noticed since then, that exercise makes digestive issues more sensitive. I have tried other programs and have not been successful due to the extreme fatigue and muscle recovery period from the exercises. I eat what I believe to be pretty healthy from what I know so far but I want to learn how to work out and eat smarter and feel good. I want to be healthy for my kids, family and loved ones and to feel balanced and able to live the next chapters of my life being able to tackle and accomplish and enjoy all that I am blessed with and the adventures God still has in store for me. I am no stranger to pain and hard work, I know some soreness. etc, is part of the journey. However I have noticed it has become harder with age and becoming less fit, as i stated before, harder to get through the first few weeks of an aggressive work out program. I have been told by my spouse I am my own worse enemy and often over do it. I HATE THAT I CAN’T WORKOUT OR HAVE THE SAME STAMINA LIKE I DID WHEN I WAS YOUNGER. And fed up with spending money on complicated exhausting fitness programs. So, where do I start with your help?

    • BandanaTraining

      Hi Linda, are you in NYC?

  • Joe Byrne

    Pure awesomeness guys!! Great job

    • BandanaTraining

      so true – they crushed. Thanks for checking it out, Joe.

  • cobra commander

    What did you have his calories at? I’m guessing around maintenence?

  • Joe Dababnih

    how many training sessions per week did danny do? this is amazing progress

    • BandanaTraining

      I believe it was three with me (primarily resistance) and three on his own (primarily cardio/energy system.)

  • andyknas

    Over two years ago I was at my lowest weight – around 206 thru primarily running. I’ve been going to the gym the past two years, over the past it’s been 4-5 days a week of mixed cardio and strength training and then rucking on my own. My weight ends up around 215 most of the time but I realize it’s not all about weight. I think I look better, and definitely feel better than I did two years ago. That said, I’d still like to drop more weight/fat. I’ve thought about doing CrossFit as that’s what the GoRuck folks tend to lean towards but your comparison definitely peaked my interest…

    • BandanaTraining

      Yep yep. How you look and feel are important metrics and should absolutely be taken into consideration. How’s the nutrition side of things?

      • andyknas

        I drink plenty of water. I have ditched diet coke. I take fish oil 2x day and creatine after workout. Routine is generally breakfast bar after waking up, gym (6a), then 1 cup egg whites w/veggies within 30 min afterwards. I then do a cheese stick or greek yogurt at around 9a, protein shake at 10:30, chicken breast or something for lunch and reasonable dinner in eve. When I tracked calories it would be around 1750…