Week 3 Shape Up Challenge



The biggest “Bang for your Buck” comes from leg training.

Legs entail half your body, training them “revs up” your metabolism, helps you burn any excess carbs you have in your body, and it creates an overall training effect beyond just working your lower body (increased heart and lung function, creating a true cardio workout)


One day this week, dedicate a training session entirely to legs.


  • Compound Movements Only (Eg Squats, Leg Press, Hack Squats)
  • Heaviest weights that you can handle with very good form
  • Minimum 8 Sets for this workout (You may use supersets as part of your strategy and have them count as 2 sets)

Report back to me, right after the workout.

Remember: Go into the workout with the specific intent to not just “put the workout in” but rather to make inroads to improving your strength, muscle, heart and lungs.

Training Update


My current routine: 

Probably the most progressive gains I’ve made in the last 25 years.

4 workout days per week. Progressive resistance. Super high intensity, low volume, high frequency training, hitting each muscle group 3 times per week.  Specific intent with every set, every rep.

Tuesday & Thursday: (Split into 2 workouts per day)


Chest: Flyes, Incline Press, Bench Press Giant Set

Back: Rows (Double Rest Pause)

Back: Pulldowns (Double Rest Pause)

Triceps: weighted Dips & pushdowns Superset)

Biceps: Curls (Double Rest Pause) and Hammer Curl Drop Set


Shoulders: Lateral Raise (Drop Set), Shoulder Press (Rest Pause) Giant Set

Rear Delts: Rear Machine Flyes (Triple Drop Set)

Quads: 5 Minute Blitz

Extensions (Drop Set) & Slow rep Heavy Leg Press & Front Squats

Hamstrings: Curls (Triple Rest Pause)

Calves: Raises (Triple Rest Pause)

Weekend Training:

Saturday: Chest, Back and Arms (Same Format as Tuesday and Thursday only different exercises.

Sunday: Legs and Shoulders. (Different exercise selection, same format as weekly workouts)

Workouts are fun again, performance based and with the concept that training a body part 150 times per year will elicit incredible growth as long as volume is low, each exercise session creates the necessary adaptation, and overall systemic recovery is optimized to allow for this growth to occur.

Muscle Chef 400 Calorie Series


The perfect light lunch or dinner for summer time, this salad is delicious, it’s filling and can be made quickly.

Chicken Breast (120g), Spinach (3 Cups), Chopped Pecans (12g), Low Fat feta (28g), Sliced Strawberries (80g), Calorie Wise Poppy Seed Dressing (1 tbsp), thinly sliced red onion (10g).

Calories: 399 Protein: 47g  Carbs: 18g  Fat:  17g

This dish is from Coach Karey, who has mastered the kitchen, staying lean as a DFAC Figure Pro year round, while never sacrificing taste at the dinner table.

Week 2 Shape Up Challenge



This week’s challenge, a Commitment to once and for all step up and set a Goal, but not just any goal:

  • A goal that is worthy
  • One that scares you a little
  • One that, if achieved, would turn your life around
  • A goal that captivates your mind even when there’s obstacles over the course of the day
  • One that excites you
Click pic for more on Goalsetting

Next Step:

  • Give this goal some serious thought.  Give yourself a good 4-6 days to go determine what this goal would do for you when achieved.
  • Look to some people who might support you in this big goal
  • Reach out and let someone know what that goal is
  • Take some massive action immediately to move towards that goal

This might be completely transforming your physique, taking the massive action of hiring a coach, telling all of your friends what you are going to do, and then giving away 2/3 of your clothes to good will.

The easy part is coming up with the goal.  You’ve been thinking of it for a long time.

The hard part is finally committing to that goal and taking the necessary massive first steps to achieving it.

Once those hurdles are crossed, in my experience, the rest is easy, and you become completely renewed in your focus and resolve.

I’m hear to listen and help.  Reach out and let me know what that goal is.






Muscle Chef 400 Calorie Series


A Guilt Free pizza option a once a week “treat” without compromising calories:

Chicken Breast (75g), Shredded Mozarella Cheese (42g), Half Pita, 1/4 Cup Pizza Sauce, Green Peppers, Onions.

Calories: 349 Protein: 33g  Carbs: 30g  Fat:  12g

Really low in calories, with adequate protein while getting the pizza taste, the pita as the crust (use the top part of the pita) can be replaced by a flat bread or folded, and even stuffed if you are using a half pita that remains intact.

Exchanging toppings can add plenty of variety to the dish, with enough room calorie wise to get to 400 calories.

Week 1 Shape Up Challenge 

This week’s challenge, foundational stuff……..

  • 2-3 Days of Strength Training
  • 4-5 Days of other physical activity

I want you to spread the weight training out throughout the week allowing you to have sufficient time to recuperate between workouts.

Secondly, I want you to remain active on the other days.  This can include:

  • traditional cardio
  • a sporting activity
  • fitness class
  • hike
  • cycling

THE KEY POINT:  Adopt a healthy lifestyle as a HABIT, doing something you enjoy.


Message me directly saying you completed the Challenge.

At any point, you are free to message me via instagram direct message or Facebook Messenger.  I would love to hear about what you did, or anything impressive that you might have done in the weight room.

Here’s the BOTTOM LINE:

Create this HABIT as a LIFESTYLE CHOICE, and you will never look back.

Part of creating the habit is committing to do so, no matter what.  The other part is being accountable.  Again, that’s what I’m here for.  I want to hear from you!



8 Week Summer Shape Up Challenge 

Not another 8 Week Summer Shape Up Challenge?

No, not at all.  Here’s the deal:

Over the next 12 weeks, I’m going all out in the gym and with my own personal plan, the goal being to get into peak shape.

I’m inviting you to join me for at least part of that journey…. 8 Weeks….ALL OUT.

(Registration is at the bottom of the page. There is ZERO financial obligation with this challenge)

Why register?

It lets someone know you want to take the first steps to changing.  For some thats a big step.  By registering, it’s saying… “Hey, I recognize that accountability is a good thing and that I wouldn’t mind getting some help along the way, or at least some direction or support”. If you have any questions prior to making the commitment to step it up, send them my way.  I’m hear to listen and then give you some focussed direction.


  1. Log into the SHAPE UP CHALLENGE FOOD WORKSHOP (Click the pic below for access) to figure out your own customized meal plan.  I will be blunt with you here; this section requires a little work.  You are not going to get a plan that some “Instagram Sensation” has copied from his/her own plan.


When you have completed the food plan of yours, send it to me to review.

2. Log into a few of the articles I’ve written on Strength Training and Cardio in FIT UNIVERSITY. (Click each pic for the links) Learn and apply.  Take what makes sense and do something daily if possible.

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The bottom line here is that you need to do SOMETHING exercise wise.

I will send some WEEKLY CHALLENGES for everyone as guidelines.  Once completed, MESSAGE ME! Heck, message me while you are exercising to tell me you are kicking @ss!

3.  MONDAY & THURSDAY NIGHTS 8PM EST, message me during the hour for questions you need answered.  You can reach me on Instagram (tom.kiat) or through Facebook Messenger (Tom Kiat) 

There are no stupid questions.  Message and say hello.  Tell me your progress.  Let me know what you are up to.

4. Have the COURAGE to follow through AND STAY IN TOUCH with me.

What’s the GRAND PRIZE for the biggest transformation? 

Your own amazing progress, a great body, and belief that you can do amazing things from here on in.

What did you expect? A cheap t-shirt or a measly $500 bucks? Let’s get our priorities straight and do this FOR YOU, FOR REAL!

Listen, I’m here to help.  Iron sharpens iron.  I’m going to get into crazy shape regardless.  It’s A LOT MORE FUN when people work together towards a common goal. It would be nice to see people move towards something great because I put a challenge out there. That’s meaningful to me and seeing people succeed is a big part of who I am.


I can always send you to someone else’s site where you get the same generic email that everyone gets, the same 1100 cal diet of “white fish” and veggies, and a generic cookie cutter exercise routine, where you can win a shopping spree if you buy 200 dollars worth of supplements as part of your enrolment.  (Smiles)

I know my comments seem abrupt. The truth is, there is value in many programs out there. Sometimes putting an investment of dollars in place makes things more serious.

What I’m asking you to do is do a lot more:

Put your pride and commitment on the line…..something a lot more valuable than money.

Tell people what you intend to do.  I will more than meet you half way. I don’t care if you are a sedentary person, a fit person trying to get to the next level or a professional physique athlete, I’m completely confident in my own ability to help you, specifically, so reach out and let me know what your goal is and let’s get started.

Game on? Challenge Accepted? 








A 400 Calorie Burger option that tastes great and is easy to prepare:

Extra Lean Ground Turkey (180g), 1/2 Egg, Super Burger Seasoning, Lettuce (a Few Leaves), Ketchup, Mustard, 1 English Muffin

Calories: 394  Protein: 42g  Carbs: 29g  Fat:  14g

Friday night burger night with the family….. A quality, decent sized burger with a crispy crunchy toasted English Muffin outer shell.  The dish is packed with protein, with a very low carb profile.

Credit for this meal goes to Alicia, who has lost fat, gained muscle through hard work and has kept the weight off with a sustainable plan, discipline and confidence.



After running the beta test on Online Nutrition Workshop, it’s up and running.  (Click the pic to go directly to the site)

The purpose of the workshop was to give people quality information at no cost, so that they could actually educate themselves versus being at the mercy of some of the instagram/social media “stars” who display the cookie cutter plan that worked for them.

The “follow my plan, it worked for me” model just DOES NOT WORK.  

There’s enough information on the site that it might take you a few days to digest.  Take your time in going through the information and please do not hesitate to drop me a line with questions as it pertains to you.


The Experiment

Age 46 and very excited to kickstart a plan of attack heading into the 2017 Season that I’m calling “The Experiment”.  

The whole “EXPERIMENT” is based on this key premise:

  • No matter how “good” your program is at delivering an exercise stimulus, if the body is not adequately recovered, NO ADAPTIVE RESPONSE will happen.


In Scientific American, September 2000, “Muscle Genes and Athletic Performance”, Anderson, Schjerling and Saltin observed that championship sprinters break records shortly after a period when they are required to take time off due to unexpected injuries. These athletes had situations in which their muscular motor units finally had an opportunity to recover properly, after which they went on to achieve World Records.

The address for the article is provided below:


My Story:

When was your best progress as an athlete? Mine was when I first started lifting.  I had no clue of what I was going, but I trained 3 times a week, did three sets per bodypart, and “tried my best”.

Here were the results:

  • Year 1: 16 Years Old: 135 to 155lbs
  • Year 2: 17 Years Old: 155 to 175 lbs
  • Year 3: 18 Years Old: 175 to 195 lbs

It was at this point that I believed that I was “Elite” and started training for 60-90min daily, 6 days a week.

Progress halted.  The next 4 years, I went from 195 to 200 lbs.

What happened? My workout partner and I were training 6 days per week, for 2 hrs a day at that point.  We dreaded Reading Week or Exam time because it was a halt in training, as the University gym would be closed.  We ALWAYS noticed that after a layoff, we got stronger and resumed productive gains.

It was not until I was 22 years old that I made a jump back up from 200 to 210 lbs, after 4 years at a snails pace.  What changed? I moved to more days off, lower training volume and higher intensity.

Once again I revisited this training in 2011 in search of my pro card in bodybuilding. Training happened on Monday, Wednesday, Friday and Saturday, 4 days per week for a total of 3 hrs of training.  I looked my biggest and my best for the 2012 OCB Pittsburgh Steel City Contest.

This time I’m back at it, with this experiment: 

  • Tuesday: Full Body Workout
  • Thursday: Full Body Workout
  • Saturday: Legs and Shoulders
  • Sunday: Upper Body
  • Monday, Wednesday, Friday off.

Less than 30 sets TOTAL per week.

A couple of key observations:

  • The desire to crush the weights in huge; something I have not experienced in years
  • Strength is through the roof with rapid progress in some key areas
  • I don’t feel worn down mentally or physically
  • I’m excited about my progress once again

More to come………