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Home Fitness The Metamorphosis of Neal Goya

The Metamorphosis of Neal Goya

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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


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


  • 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.

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