Roc Wieler – Then and Now

Hard to believe it’s been 12 weeks already on this custom program. There were times that every single excruciating moment seemed to last forever. The last few weeks were the polar opposite, flying by in the blink of an eye. At last, it’s finished.

Finished is a subjective word, of course. This wasn’t a diet. This wasn’t in preparation for a particular event. This was for my health, my fitness, and is now a part of my lifestyle. I’ve formed new habits, learned more than I thought possible about myself along the way, both mentally and physically, and realize my journey has only just begun.

I have so many goals, so many challenges to claim victory in. I’m incredibly excited. I have a full working knowledge of the tools needed for my body. I am in command of me. I cannot even begin to describe how great a feeling that is, so I’m going to let the pictures do the talking for me.


There I am, approximately 220 lbs, 33% body fat, 19% muscle mass. I thought I was good looking. I thought I was sexy. It’s amazing how flawed our self-image can be. Yes, it’s good that I maintained my confidence, that I believed in myself – that is never a bad thing. I was delusional however, in thinking that I had arrived, that I had achieved all I was capable was. That is the risk of complacency.


See that pair of pants in the third image up above? The ones on the right that look a bit too tight? Here they are now.

And some shots of where I am now after having reached my goal. I am proud to say that I did not waver a single calorie, a single gram of food, a single food item category, a single meal time, miss a single rep in a single workout, and gave it 110% every single time.

I was determined that if I was going to do this, I truly had to do it with all that I have, in order that I can deeply and fully understand the experience to share as best I can with others.

I now weigh 184 lbs, am 18% body fat, and 41% muscle mass. I’ve only just begun …


Blood, sweat, tears, injuries, cries of exhaustion and agony. It was all worth it to get this far. So what’s next for ol Roc? Well I’m currently winding down this program with 2 weeks of TRX Training. I want to loosen all the muscle groups, tighten that core, work the lesser used stabilizing muscles.

The program is great in the fact that it allows me to focus on specific goals now that I have a thorough understanding of how to accomplish them. Do I want to focus on speed and agility, strength and power, endurance, mass? I know how to do any of those things.

Thanks again for all your support. As silly as it may sound, you were there with me every step of the way, taunting me when I couldn’t get that last rep out, calling me weak when I couldn’t push a little harder. When I puked, you were there telling I was fat and old. When I dropped weights on my foot, when I ripped open my thumb, you were there telling me to man up and finish the damned workout.

Eve is real. You were there. And I thank you for the motivation.

I hope that this photo journey has been inspirational for you if that’s what you were looking for. I’m always open to conversation, and will do my best to find answers for you if I don’t already have them.

If I can change my life, you’ve got no excuses left.

6 responses to “Roc Wieler – Then and Now

  1. Amazing Roc. It reminds me that although I’ve come a long way in my attitude towards my own health and fitness, I need to keep it more in focus. While I have done well to maintain my weight at 170lbs, I haven’t done much over the past few months to get that down. I have kept some of the good habits I built when losing all of the weight, and I have kept up my active lifestyle, but I have not made it a priority like I did during the first 4 months of working with you.

    I haven’t touched my TRX. I haven’t seen the inside of a weight room since the first week of May. I’ve done the Insanity Workouts a number of times, but I always seem happy to skip a rep or two, and I’ve definitely skipped days.

    I’ll figure it out. I’m glad that you seem to have figured it out.

    Way to go!

  2. Thanks buddy. That means a lot coming from you. I’ve enjoyed working with you. The single biggest key to it all is consistency. Once those habits become as important as getting dressed each day, eating each day, sleeping, crapping, wiping, flossing your teeth, and anything else that you MUST do daily, it’s incredible to just sit back and focus in.

    I was discouraged a lot at times. In the first few weeks, I saw a big drop in fat percentage, then it tapered. The entire middle portion of the program was infuriating. Small gains, small losses – I couldn’t figure out what was going wrong, so kept going with consistency, always researching and making sure I was still on the right path.

    These last three weeks, everything started coming together at once. My body’s engine finally ignited. The fat literally burned away noticeably each day, my muscles swelling each day. Coworkers, friends, my wife, everyone was amazed at the changes that seemed to spring up overnight.

    Now people are listening to what I have to say. Now I’ve walked the walk. Ironically, now I just want to keep exercising. It’s a self-perpetuating machine!

    You’ll figure it out. I have no doubt. Just be consistent. No matter what.

  3. Holy Shit! lol that is the first thing that came to mind. You look amazing bro! I am so proud of you and can’t wait to see you in person. xoxo

  4. Great job, Roc. To lose all that weight and find time to work on your music at the same time that is very impressive achievement. Can’t wait to see what you will do next.

    You do realize that now the real battle begins, because sooner or later you will have to transition into normal routine and the tricky part will be to maintain this shape without putting your body through extreme conditioning. Any advice would be welcome because I am now at that stage trying to find a balance between healthy living and fighting off the weight gain from just eating what is available on daily basis. I believe the food in NA is so genetically modified that by just eating it you will be gaining weight even if working out.

  5. Gahdamn!

    That’s amazing man!
    Nice going. I’m sure as hell curious on what you’ll be doing next, and see if I can steal some tips to gain some weight in muscle mass! (I’m on the opposite end of the spectrum… can’t gain weight for the life of me and I’m at 51kg and 1,70m…)

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