Shaun Myers, our Transformassacre subject and Rob Sulaver, his personal trainer and transformation coach have finally made it to the finish line after a long 8 weeks of weight lifting, intervals and carefully portioned meals. After all the hard work and mentally draining discipline we get to share the incredible results of Shaun's project. If you don't know Shaun yet, or forgot his starting point, check out his photos from week 1 and week 5 then take a good look at how much progress he made.

Please congratulate Shaun Myers and Rob Sulaver on the Men's Fitness Facebook page and Twitter, #Transformassacre and tell us how you think they did! Or, you can be even MORE involved by sending in your own personal videos straight from your smartphone to Men's Fitness Magazine on SparkReell!

Transformassacre 2 - Before and After
See Shaun's complete before and after gallery!

Starting Stats: Weight 153 lbs. // Body Fat: 19.4%

Final Results: Weight: 149.4 lbs. // Body Fat: 9.7%

Totally missed out on all of the Transformassacre? Follow along, week by week.

Introduction: Meet Shaun.

Week 1: Shaun's training begins.

Week 2: Shaun's diet regimen.

Week 3: Training focuses on muscular balance and stability.

Week 4: Shaun's solo training session is assessed by trainer Rob.

Week 5: Shaun's mid-way progress is assessed.

Week 6: Shaun's training focuses on increasing strength.

Week 7: Transformassacre Rewind.

NEXT PAGE: Post-Transformassacre Q&A with Shaun Myers >>

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What was the most interesting thing you learned during your transformation?

The importance of tempo. Lowering the weight in a controlled fashion for about 3 seconds put a ton of extra strain on my muscles.

What was surprising easy about the Transformassacre? What was hardest?

There really wasn't anything that was too easy. The diet was hard in the beginning but after a week or so of becoming accustomed to preparing the food and the eating schedule, it became part of my routine. The training was also very hard. In the beginning I was very carb depleted, which made the training very tough to finish due to lack of energy. After the carb shake was introduced, I noticed a huge spike of energy during the training.

Did you do as well as you thought?

I did better than I thought. I was hoping to finish with around 12-13% body fat. I would have been very happy with those numbers. The fact that I finished under 10% was way above my expectations.

How will you continue your journey in fitness?

I would like to put on more muscle mass, so I plan on continuing with a very similar diet. I'm going to slowly introduce carbs into my diet to put on as much lean muscle as possible.

What's the best single piece of advice you'd give to a person considering a transformation?

It's a marathon not a sprint. The results are not going to come quick or easy. I think a lot of people begin fitness programs and stop too early to see any of the changes. I lost about 3% body fat in the first 4 weeks and almost 7% in the last 4 weeks. The tail end of the program is where most of the changes came.

Interested in doing Shaun's final week or workouts?

NEXT PAGE: Week 8 Workouts - at Peak and at Home >>

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Shaun's Week Eight Workout - At Peak Performance

MYOFASCIAL RELEASE SETS REPS TEMPO REST
A1: FOAM ROLLING 1 1 30s medium
DYNAMIC WARM UP SETS REPS TEMPO REST
A1: World’s Greatest 1 3 Slow 0
A1: Wall Slides 1 8-10 Slow 0
RESISTANCE TRAINING (Push & Bicep) SETS REPS TEMPO REST
A1: Barbell Chest Press 3 8-10 3/0/X/0 60s
A2: Preacher Curl 3 8-10 3/0/X/0 60s
B1: Incline DB Press 3 8-10 3/0/X/0 60s
B2: Seated Hammer Curl 3 8-10 3/0/X/0 60s
C1: Max Push Ups w/Manual Burn Out 3 MAX 2/0/X/0 60s
C2: Max Keiser Bicep Curl w/Manual Burn Out 3 MAX 2/0/X/0 60s
RESISTANCE TRAINING (Legs & Auxilliary) SETS REPS TEMPO REST
A1: Barbell Back Squats 3 8-10 3/0/X/0 60s
A2: Bent Over Trap 3 3 8-10 3/0/X/0 60s
B1: Leg Press 3 8-10 3/0/X/0 60s
B2: Leg Curl 3 8-10 3/0/X/0 60s
C1: Walking Lunges 3 20 Yards 2/0/X/0 60s
C2: Ab Roll Out 3 8-10 2/0/X/0 60s
RESISTANCE TRAINING (Pull & Tricep) SETS REPS TEMPO REST
A1: Chin Ups 3 8-10 3/0/X/0 60s
A2: Skull Crushers 3 8-10 3/0/X/0 60s
B1: Seated Row 3 8-10 3/0/X/0 60s
B2: Rope Tricep Extensions 3 8-10 3/0/X/0 60s
C1: TRX Row Drop Set 3 MAX 2/0/X/0 60s
C2: Dips Drop Set w/Manual Burn Out 3 MAX 2/0/X/0 60s
POST WORKOUT SETS REPS TEMPO REST
A1: Stretch - Hamstrings, Adductors, Hip Flexors, Quads 1 30s N/A N/A

 

Shaun's Week Eight, At-Home Workouts

Workout A

EXERCISE SETS REPS TEMPO REST
A1: GOBLET SQUATS 3 10-12 3/0/X/0 60 S
A2: DB BENCH PRESS 3 10-12 3/0/X/0 60 S
B1: LYING LEG CURLS 3 10-12 3/0/X/0 60 S
B2: SEATED ROW 3 10-12 3/0/X/0 60 S
C1: INTERVALS 12-15 MIN - - -

Workout B

EXERCISE SETS REPS TEMPO REST
A1: BB ROMANIAN DL 3 10-12 3/0/X/0 60 S
A2: ASSISTED CHIN UPS 3 10-12 3/0/X/0 60 S
B1: LEG PRESS 3 10-12 3/0/X/0 60 S
B2: SEATED OH PRESS 3 10-12 3/0/X/0 60 S
C1: INTERVALS 12-15 MIN - - -

*The Transformassacre was conceptualized, written, and produced by HUMANFITPROJECT in conjuction with Men's Fitness.