The Metamorphosis of Neal Goya

Neal Goya, while incarcerated, is prioritizing his health in order to make up for lost time with his family and regain society’s trust.

Vital Stats

Before

• Age: 34
• Body fat: 32%
• Weight: 220lb

After

• Age: 36
• Body fat: 10%
• Weight: 158lb

1. Past Mistakes – In the past, I failed as a father, husband, and citizen. I have made a commitment to redeem myself and improve my health. Poor dietary choices have taken a toll on my well-being, and my ego and greed have cost me my freedom.
2. Physical Struggles – With a 44-inch waistline, even tying my shoelaces required me to hold my breath. I couldn’t keep up with the energy levels of my three boys and my physical condition made me feel older than my actual age.
3. Rebuilding Trust and Time – My motivation to improve my physical health stems from wanting to regain the trust of society. I also wanted to turn back the clock and improve my own body.
4. The Old Version of Myself – I used to indulge in fast food, sweets, and high-calorie beverages. When I entered prison, I weighed 220lb with 32% body fat and had health issues such as high cholesterol, blood pressure, and asthma.
5. The “Why” Behind It All – Establishing healthy habits not only helps maintain discipline but also serves as a foundation for teaching these habits to my children, contributing to their overall well-being.
6. Bid Farewell to Fat Days – I have transformed my body and now weigh 158lb with 10% body fat. My fitness routine involves high-intensity interval training (HIIT), strength training, and cardiovascular conditioning.
7. Prison Principles – In the various prisons I have been in, only a few had free weights. For those that do, I work out each muscle group twice a week, lifting around 60% of my maximum weight for higher reps of 12-20.
8. Daddy Bootcamp – My HIIT sessions focus on building strength, agility, and elevating the heart rate. At home, I have three energetic boys to keep up with, so rest periods are not an option. I refer to this as my “Daddy Bootcamp.”
9. Relying on Bodyweight – In prisons without free weights, I rely on bodyweight exercises, medicine balls, and bar work. Previously, due to obesity and lack of strength, I couldn’t even do a single pull-up or carry my son for more than three minutes. Now, I perform 200-300 pull-ups mixed with sprints in a 30-minute session using various grips.
10. Busting the Gym Myth – I used to believe that lifting heavier weights was necessary for building muscle. However, I have found that by reducing the weight and increasing the reps, I still achieve significant gains without risking injury.
11. A Nutritional Overhaul – I have significantly reduced my carbohydrate intake by eliminating bread, rice, pasta, and potatoes from my diet. Instead, I have opted for a greater inclusion of vegetables. Although nutritional options in prison are limited, I take advantage of meals that are rich in protein.
12. Supplement-Free – Without access to supplements in prison, I obtain nutrients through canned fish and nuts. The only real supplements I use are protein bars.
13. No Quick Fixes – This has been more than a temporary diet; it has been a genuine lifestyle change. While I still indulge in sweets, I have learned the importance of moderation in nutrition.
14. Breaking Free – By transforming my body, I am reclaiming lost time. When released, I will return to my family in a healthier state than ever before.
15. Goals for Freedom – Adopting a fitness-oriented lifestyle aligns with my aspirations to earn respect from society. I aim to utilize my past mistakes to provide advice on ethics, parenting, fitness, and behavioral psychology.