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The Gus Pacho Effect
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Chris Shugart
Director of Content

Join date: Oct 2002
Posts: 17340

Hit Your Goals and Keep on Goin': The Gus Pacho Effect

When we launched V-Diet 3.0, we told you the story of Gus Pacho.


At 37 years old, Gus dropped 21 pounds and 5 full inches from his waist in just 28 days of V-Dieting. That kick-started a jaw-dropping body transformation for Gus.

Riding the momentum of the V-Diet, Gus ended up losing 40 total pounds plus nine inches from his belly measurement after just three months.

But he isn't finished yet. Let's catch up with Gus, then find out what he's doing next.


Chris Shugart: Be honest, Gus. You've rebounded, haven't you? You're fat and sloppy now, right?

Gus Pacho: No big rebound for me, thanks! I actually kept my body weight around 180 pounds. I wanted to make sure my body was used to being lean and staying at a leaner body fat level. Before the V-Diet I stayed bulked up for years; now was my chance to keep it lean 'n mean.

Shugart: How have you stayed lean? Obsessively counting every single calorie?

Gus: Nope, no calorie counting. I just made sure that I kept my calories clean and reasonable.

I kept my protein high (200 plus grams per day) and carbs moderate (100-150 grams per day) along with a ton of vegetables. I kept the fat intake limited to my Flameout, coconut oil, omega-3 eggs, and lean steaks.

Eating clean like this became a habit for me. Besides, I always feel best when eating my planned foods. Before I'd eat loosely at the occasional family party and such, but usually paid for it with bad digestion and food-coma hangovers.

Those occasions made me realize that I can't go buckwild on re-feed days anymore. The fat gain and lack of energy never justifies cheat meals at this stage of the game for me.

Shugart: What was the toughest part of the V-Diet for you?

Gus: The toughest part was two weeks into the V-Diet. I thought I'd gotten used to not eating solid food and just chugging the shakes. Then New Year's Eve rolled around and I had both my family and friends bringing food and drinks over.

I had all these delicious smells in my house and the cravings hit big time. I felt like giving in just a little bit. Instead I left the house to do some extra NEPA to get my head focused, even though I already completed my scheduled workouts and NEPA for that day.

Shugart: Resisting a craving is all about proximity, isn't it? Most of the time it's best to just change the environment until the craving passes, and it usually does surprisingly fast. Just get out of there!

Now, I think what surprised a lot of people, maybe even you, was that you had to drop a lot more scale weight than expected to get abs-on-display lean.

Gus: Aw man, I had no idea that I'd have to drop to 170 pounds to be truly ripped!

I was surprised because every time I saw those old transformation contests back in the 90's, everyone who won seemed to just drop 10 to 20 pounds and end up at 5% body fat. I dropped close to 40 pounds and ended up at 8%. And Coach Thibaudeau still said I needed to drop 15 more pounds on top of that to be contest-ready. Damn! I had no idea how much fat I was truly carrying.

I guess the moral of the story here is to really try to figure out if you're actually gaining muscle and not just fat. Don't bullshit yourself and be absolutely honest.

I started out at 120 pounds and kept pushing for more and more scale weight no matter what it looked like. If the scale went up, then I was gaining muscle in my mind. But the mirror told a different story. I was just fat!

Shugart: What advice do you have for those about to embark on their own body-transformation journeys?

Gus: Be pissed off at yourself. Wanting to change is not enough motivation. You gotta be angry!

I remember being so pissed off after doing my starting measurements and finding out my waist was almost 40 inches. That was enough for me. Find that trigger and keep focused on that, especially when temptations kick in.

Pinching more than an inch on my fat gut when I was tempted always reminded me of what I was doing it all for. Always stay focused on your goal and cross that finish line no matter what.


Shugart: Good thing you nipped that belly fat in the bud. Studies show that once your belly measures 37 inches, your health markers start to deteriorate. After 40 inches you're pretty much inviting disease into your life.

Now, most people who've made great body transformations notice that they develop cravings for healthier foods along the way, while at the same time losing their desires for the stuff that got them into trouble to begin with. Eating consistently clean puts them back in control of food. Did the taste and craving changes "stick" for you?

Gus: You bet. I have no problem eating my salads and veggies or other clean foods. I find that I can eat like this consistently for long stretches of time with no problems. It's the other people I work with who seem to have a problem with the way I eat.

Shugart: What do you mean?

Gus: They can't believe I can turn down pizza, burgers, and bagels in order to eat my steak and veggies. I always explain to them that I see progress when I eat clean and have more energy than they get from their Red Bull and coffee!

They see it as a sacrifice to eat clean all the time, but I enjoy what I eat and know what it takes to really look and feel great.

Shugart: Very cool. What's next for you? What are your current goals?

Gus: I've been having some great progress following the Anaconda Protocol. I felt like I had a lot of weak points to bring up and that the IBB program would be the tool to help me out. It's been working out great, and now I have some of the muscular fullness that I've been wanting to develop.

My current goal right now is to maintain my muscle mass while I train for half-marathon in October while tightening up to 175 pounds. I'm holding a real tight 185 and want to be in the best shape of my life on my 40th birthday.

Also, I tried out a Pulse Fast and I'm liking the results. I've dropped 5 pounds quickly with no lack in energy, and I felt really strong in my workout. Kinda felt buzzed and focused so I figured it was the Power Drive. Great results!

Overall though, I want to live the next decade in the best shape of my life and see how far I can take my muscular body weight. Training is a huge part of my life and always will be.

Shugart: Sounds great, Gus. Pop into the forums and keep us posted!

Gus: You bet.


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corstijeir
Level 100

Join date: Mar 2010
Posts: 3452

Awesome.

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Barachiel
Level 10

Join date: Sep 2008
Posts: 961

Definitely like how he is setting new goals and challenges for himself. So many tend to forget that part of the journey.

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nateschmidt24
Level 10

Join date: Nov 2009
Posts: 611

Thanks to Chris and Gus for this.

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sadleraj
Level 10

Join date: Oct 2010
Posts: 4

Thanks for following up with him, Chris. Gus's story and his incredible focus on his goals are truly inspirational.

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bwbski
Level 100

Join date: Jan 2008
Posts: 778

Hey could you do a follow up with Bartl? Gus and Bartl were my favorites from the Physique Clinic.

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Chris Shugart
Director of Content

Join date: Oct 2002
Posts: 17340

bwbski wrote:
Hey could you do a follow up with Bartl? Gus and Bartl were my favorites from the Physique Clinic.


Not a bad idea

For those who missed it:

http://www.T-Nation.com/...mation_of_bartl

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gustavopacho
Level 10

Join date: Feb 2005
Posts: 996

Thanks Chris for doing a follow up. I enjoyed it and appreciate the T-Nation support. For all you V-Dieters who finished the program up....I suggest following Intermittent Fasting with some of the Biotest supps. I have not seen anything come close to keeping you lean and mean with a healthier relationship with food. The Pulse Fast and Pulse Feast are some serious physique changing approaches. Try it out and see for your self.

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bwbski
Level 100

Join date: Jan 2008
Posts: 778

any chance of bringing the physique clinic back? I loved following the progress. It really got me hooked to make my own transformation. Thanks,

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Chris Shugart
Director of Content

Join date: Oct 2002
Posts: 17340

gustavopacho wrote:
Thanks Chris for doing a follow up. I enjoyed it and appreciate the T-Nation support. For all you V-Dieters who finished the program up....I suggest following Intermittent Fasting with some of the Biotest supps. I have not seen anything come close to keeping you lean and mean with a healthier relationship with food. The Pulse Fast and Pulse Feast are some serious physique changing approaches. Try it out and see for your self.



Thanks for popping in, Gus!

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Chris Shugart
Director of Content

Join date: Oct 2002
Posts: 17340

bwbski wrote:
any chance of bringing the physique clinic back? I loved following the progress. It really got me hooked to make my own transformation. Thanks,


It would likely be more like bringing people to Colorado and getting them into the Training Lab, HD cameras rolling.

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bwbski
Level 100

Join date: Jan 2008
Posts: 778

That sounds amazing.

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BiP
Level 100

Join date: May 2009
Posts: 1663

Chris Shugart wrote:
bwbski wrote:
any chance of bringing the physique clinic back? I loved following the progress. It really got me hooked to make my own transformation. Thanks,


It would likely be more like bringing people to Colorado and getting them into the Training Lab, HD cameras rolling.



This would be great! I would love to see people at various levels of development being trained there.

B.

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Barge
Level 5

Join date: Dec 2009
Posts: 134

Chris Shugart wrote:
bwbski wrote:
any chance of bringing the physique clinic back? I loved following the progress. It really got me hooked to make my own transformation. Thanks,


It would likely be more like bringing people to Colorado and getting them into the Training Lab, HD cameras rolling.



Do people in Denver get bonus points for this selection? :D

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mpletten
Level 5

Join date: May 2010
Posts: 35

Seeing his results, was part of the reason I did velocity.

About to start the 6th and final week.

My story started back about 5 years ago, when I got fed up with being fat and lazy. I began working out and trying to get on top of my nutrition. I was able to drop about 80 pounds.

My issues have been trying to get some decent definition, and the fact that I can't get rid of my "fat" spare tire. I also struggle getting a decent chest. Flatter than flat.

My goal is to get in the single digits bf%, serious definition, and abs on display for the first time in my entire life.

I would cherish an opportunity like Physique Clinic!

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Chris Shugart
Director of Content

Join date: Oct 2002
Posts: 17340

Great work so far, mpletten!

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Skibunny
Level 10

Join date: Jan 2011
Posts: 347

any luck tracking down bartl for a follow up?

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Chris Shugart
Director of Content

Join date: Oct 2002
Posts: 17340

Skibunny wrote:
any luck tracking down bartl for a follow up?


Honestly, I haven't tried yet. Crazy busy here at TNation!

I hope he's doing well. Quite a story there.



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Skibunny
Level 10

Join date: Jan 2011
Posts: 347

Yeah it was great to follow.

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