With the right plan and the right discipline, you can get seriously shredded in just 28 days.Read article
Name: Mike Pendergrass
Starting Weight: 187
Ending Weight: 180
Location: Westchester, IL
Check out our Q/A with this year’s champion:
Muscle & Fitness: What motivated you to take on the Rock Hard Challenge?
Mike Pendergrass: I was in a slump and looking for a program that could help me achieve a body I was proud of. The guys at my firehouse had planned on giving the RHC a shot and I couldn’t pass it up. I had a competitive environment to help push me past my comfort zone. It was worth it!
M&F: Did you make any adjustments to our recommended plan? If so, what else did you add to your workout and nutrition program?
MP: I struggled with nutrition because of my sweet tooth. I had to make minor adjustments to the workout adding supplemental cardio (sprints, long distance runs, hockey) to make up for a cheat meal here and there.
M&F: What was the most difficult part of the challenge for you?
MP: Diet has always been my struggle. My wife is an incredible cook and the guys at the firehouse love heavy meals and late night ice cream. I gained support from my wife and the guys and soon it was in my favor to have a team behind me. Both at work and home I was held accountable.
M&F: How has your exercise and diet regimen changed since you completed the challenge? Do you hope to continue your transformation?
MP: Since the challenge I have started a new program that allows me to work split muscle groups 4 days a week. This leaves 3 days a week to prepare for an upcoming marathon this fall. I have continued to see growth and definition while rebuilding an athletic body that puts my high school self to shame.
M&F: What are your overall fitness goals?
MP: I plan on using the tools and confidence I gained through the RHC to create a body that reflects my fitness goals. I will continue to develop a functionally strong body that aesthetically represents my hard work.