In jail, Neal Goya is putting his health first to recoup the years away from his family and earn a second shot at regaining society’s trust.


Vital Stats


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


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


  1. Poor life choices – I was a failure as a father, husband and citizen. I’ve made a life-long commitment to redeem myself and my health on the way. My poor choices with diet cost me my health – my ego and greed cost me my freedom.
  2. Ticking body clock – With a 44-inch waist, I had to hold my breath to bend down and tie my shoe. I couldn’t keep up with my three energetic boys and was a 34-year old in a 44-year-old body.
  3. Regaining trust and years – My motivation is regaining trust from society. I had to get my own health on track because I wanted to rewind the clock on my own body.
  4. The old me – I was a fast-food junkie with a sweet tooth, drinking 700-calorie”IPAs. As I walked into prison, I was 220lb at 32% body fat, with high cholesterol, blood pressure and asthma.
  5. The “Why” Because – Healthy habits translate into good life habits, it will help me stay disciplined. It also serves as a foundation for teaching those very same habits to my children.
  6. Fat days are gone – I’ve trimmed down to 158lb @10% body fat, and integrate high intensity interval training (HIIT), strength training, and cardiovascular conditioning as my fitness regimen.
  7. Prison principles I’ve been to four different facilities and only a few have free weights. For those with a “weight pile,” I hit each body part twice per week, and seek to lift 60% of my max for 1 higher reps of 12-20
  8. Daddy bootcamp – My HIIT sessions emphasize building strength and agility, while elevating the heart rate. At home I have three boys to keep up with – rest periods are not an option. I call this my “Daddy bootcamp”.
  9. Bodyweight fate – For prisons without free weights, I focus on a variety of bodyweight exercises, medicine balls, and bar work. Before, I couldn’t even do a single pull-up or carry my son for longer than three minutes due to obesity and lack of strength. Now, I’m doing 200-300 pull ups mixed with sprints over a 30-minute period using a variety of grips.
  10. Gym myth – For strength training, my previously flawed thought process told me I had to lift more weight to gain more muscle. Instead, I reduce the weight, increase reps, and still see solid gains without the risk of injury.
  11. Dietary overhaul – I slashed my carb intake by eliminating bread, rice, pasts, and potatoes from my diet in favor of veggies. While nutrition in prison is limited, I take advantage of opportunities where protein rich meals are served.
  12. Out of supps – Without these in prison, I got nutrients with loads of canned fish and nuts. The only real supplements I use are protein bars.
  13. No fad zone – This was no shortcut diet, but about a true lifestyle change. I still indulge in sweets, but have learned nutritional moderation.
  14. Shackles off – Rewinding my body clock will help me regain the lost time, though, so when I’m released, I’ll come home healthier than before for my family.
  15. Freedom goals – A fitness-minded lifestyle reflects my goals to earn respect from society. I want to use my past choices to impart advice to people about ethics, parenting, fitness, and behavioral psychology.