The narrator sets out to transform his body in 30 days, starting from a self-described "sad, unmotivated bum" to a "shredded beast." He begins by getting a body scan and consulting with a fitness influencer, Jesse, who provides him with a workout and diet plan. The narrator faces challenges, including a back injury, but perseveres and meets with a former Marine, Kelly, who helps him develop a new mindset.
The narrator participates in a combat fitness test with Kelly, which marks a turning point in his journey. With renewed determination, he continues his training and eventually meets up with Jesse at a gym in Maryland. There, he successfully completes a 225-pound bench press, a goal he had set for himself.
Throughout the 30-day challenge, the narrator learns valuable lessons about consistency, optimism, and perseverance. He reflects on his journey, feeling proud of his progress and the positive impact it has had on his life. The narrator's transformation is evident in his physical appearance, as well as his newfound confidence and self-assurance.
Here are the key facts extracted from the text:
1. The author has 30 days to transform their body.
2. The author's current body fat percentage is 15.18%.
3. The author's weight is 167 pounds.
4. The author has not been to the gym in a while and has a poor sleep schedule.
5. The author wants to build a healthy lifestyle rather than going on a diet.
6. The author will be following a workout routine with five days of lifting and two rest days per week.
7. The author will be doing different exercises to keep it fresh and will also be doing cardio.
8. The author will be monitoring their eating and disciplining themselves to choose healthier options.
9. The author will be taking a protein shake after every workout and trying to take in as much protein as possible.
10. The author meets with a fitness influencer named Jesse James West to get advice on their diet and training.
11. Jesse sends the author a workout program and diet plan.
12. The author starts their workout routine and experiences muscle soreness and cramping.
13. The author skips leg day for the last year but decides to start doing legs again.
14. The author meets with a Marine Corps veteran who helps them with their mindset and physical training.
15. The author participates in a combat fitness test with the Marine Corps.
16. The author's time for the movement to contact event is 3:25.
17. The author's time for the ammo can lift event is 66.
18. The author's score for the maneuver on the fire event is 151 out of 300 points.
19. The author passes the combat fitness test with a third-class score.
20. The author meets with Jesse again and works out at Exile Fitness in Maryland.
21. The author successfully benches 225 pounds, a personal record.
22. The author reflects on their journey and feels that they have made significant progress in their physical and mental health.