Heath Hound Review of Formula 50 Diet Book & Plan


Henry’s rating 2.5 out of 5


“What up Dog?” That’s what this Hound thought when he heard abou50ft superstar rapper 50 (Fiddy) Cents new fitness book and diet plan. Take one look at Fiddy, and there is no denying he is ripped and in great shape, but does that give him “cred” to write a diet and fitness book? He is not a fitness instructor, dietician, and as far as I know has not had any formal training. So is just being a celebrity and looking darn good on the cover enough to qualify you to offer the fitness advice, weight training, and nutrition plans found on the pages within? Let’s take a closer look.

First up, as to credibility, I think we all realize that many celebrity fitness books are actually ghost written by a real fitness expert behind the scenes. In this case, that is not even so thinly veiled, as Jeff O’Connell shares “with” authorship on the cover. While the book does let the reader into a very up-close and personal look at the rapper’s life and workout routines, I suspect O’Connell did most of the writing, or at least, came up with the concepts and nutrition plans for Fiddy to follow. O’Connell is a world-renowned body builder and fitness trainer, is the Editor-in-Chief of Bodybuilding.com, and was formerly the Editor-in-Chief of Muscle & Fitness magazine.

The full title of the book is “Formula 50: A 6-Week Workout and Nutrition Plan That Will Transform Your Life.” It is told in the first person, and 50-Cent opens with why he wrote it, “I hate that we’re losing America’s fitness battle. We may be the land of the free and the home of the brave, but we’re also the land of the couch and home of the potato.”

  •  However, given O’Connell’s background, and 50-Cent’s physique, I think the book and the plan is not really targeted at the casual dieter, or someone looking to lose that spare tire, but more at the person who is already into bodybuilding or weight training and wants to take it to the next level. The basic Formula to the Formula 50 plan is something called Metabolic Resistance Training, or MRT.  50-Cent credits MRT for his fabulously famous physique. MRT is a workout system that was created to bridge the gap between weight training and cardio and offer the best of both worlds. MRT, was originally intended for high-level athletes, which is why I say, I don’t think it applies to the “Average Joe.” Although that is what the “Formula 50” plan claims to do, is break down the concepts and techniques of MRT so they can be used by just plain folks to achieve a “50% increase in health and fitness – in just 6-weeks.”


Who Should Read This Book and Follow the Formula 50 Plan?

That is very good question. 50-Cent would have you believe that the book should be read and plan followed by anyone wanting to get into shape. But, again because of the nature of MRT, and the intensity and sheer volume of the exercises in this book – there are over 60! – I really do not think it is for beginners. However, for those who are already into strength training and are looking for something new – this is a good read, and a good program. Also, because of the easy to read and engaging style –anyone who is a fan of 50-cent will enjoy the book, whether they follow the plan or not.


The Good

“Formula 50: A 6-Week Workout and Nutrition Plan That Will Transform Your Life,” is very well intentioned, it is written in an engaging and sincere style, and I believe that 50-Cent really wants to do some good by letting the world know “how he did it.”  There is good science to support MRT as a workout style for those already into weight training. Jeff O’Connell knows his stuff – and there are enough motivational tidbits in there to inspire weightloss, even if the program itself may be too hard to follow.


The Bad

As you may have figured out by now my main, and only real, beef with the book is that it is not for beginners or those just trying to shed a few pounds, but for those looking to get “buff.” Now it works for that – in fact, probably works really good for that – but that is not how it is being promoted. Although the book includes meal plans, for a book with “Nutrition” in the title I also found it a little light on nutrition information.


The Bottom Line

Formula 50 is a good read for any fan of 50-cent, or anyone who wants to know how a great looking celebrity got to look that way. It is refreshing that he is not just some celeb lending his name to some fad diet, or bogus fitness product – but this is really a detailed program of how he built a pro-athlete level body. But, because it is really not a program that most average people struggling to get in shape can do, or benefit from, I give it only 2.5 stars out of 5.

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