Name: Adrien Sanchez

Email: Bodyolympien66@gmail.com

BodySpace: bodyolympien66

Before: Age: 21 Height: 6' Weight: 242.5 lbs Body Fat: 35%	After: Age: 22 Height: 6' Weight: 182.8 lbs Body Fat: 6%

Why I Got Started

I started the diet in March 2009 after 4 years of bodybuilding where I didn't have a specific diet I followed because my body is complex. I had a lot of muscle mass, but I also had a very high body fat percentage. I wished to do a fat loss program in the objective of participating in the French Championship of Bodybuilding in 2010.

Click To Enlarge.
I Wished To Do A Fat Loss Program In The Objective Of Participating
In The French Championship Of Bodybuilding In 2010.

How I Did It

I lost 60 pounds with my diet and did 6 intensive training sessions a week plus 5 hours of cardio training a week. I was trained by my personal coach Didier Destaville, who evaluated and rebalanced my quantities of food every week.

Click To Enlarge.
I Lost 60 Pounds With My Diet And Did 6 Intensive Training Sessions
A Week Plus 5 Hours Of Cardio Training A Week.

Supplements

• Whey Protein
• Amino Acids
• Multivitamins

Protein Powders: Sorted By Top Sellers. Protein powders are formulated to be the perfect meal in a quick and easy shake. It is easy to take them with you to work or school or anywhere that you need. [ Protein Powders Sorted By Top Sellers ]

Diet

Meal 1:

• 3 Eggs
• 200g Hake
• 200g Broccoli
• 150g Strawberries
• 1 serving Amino Acids, Multivitamins

Meal 2:

• 3 Eggs
• 200g Hake
• 200g Broccoli
• 200g Potato

Meal 3:

• 3 Eggs
• 200g Hake
• 200g Potato

Meal 4:

• 200g Hake
• 200g Broccoli
• 1 serving Whey Protein Shake

Training

Day 1: Chest/Triceps

• Bench Press: 6 sets of 14 reps
• Incline Dumbbell Press: 5 sets of 12 reps
• Butterfly: 5 sets of 15 reps
• Decline Bench Press: 5 sets of 12 reps
• Dips: 5 sets of 12 reps
• Triceps Pushdown: 5 sets of 12 reps
• Reverse Grips Triceps Pushdown: 5 sets of 12 reps

Day 2: Shoulders/Hamstrings

• Dumbbell Shoulder Press: 6 sets of 14 reps
• Lateral Raises: 5 sets of 12 reps
• Military Press: 5 sets of 12 reps
• Front Dumbbell Raise: 5 sets of 10 reps
• Standing Leg Curl: 5 sets of 12 reps
• Lying Leg Curl: 5 sets of 14 reps
• Romanian Deadlift: 5 sets of 12 reps

Day 3: Biceps/Quads

• Barbell Curl: 5 sets of 14 reps
• Alternate Hammer Curl: 5 sets of 12reps
• Cable Preacher Curl: 5 sets of 12 reps
• Hack Squat: 6 sets of 12 reps
• Leg Press: 6 sets of 14 reps
• Leg Extensions: 6 sets 14 reps

Day 4: Chest/Shoulders/Biceps/Triceps

• Smith Machine Incline Bench Press: 6 sets of 12 reps
• Hammer Grip Incline Bench Press: 6 sets of 14 reps
• Seated Bent over: 6 sets of 12 reps
• Reverse Flyes: 6 sets of 12 reps
• Standing Upright Curl: 6 sets of 12 reps

Day 5: Back/Triceps

• Hyperextensions: 6 sets of 12 reps
• V-Bar Pulldown: 5 sets of 12 reps
• Seated Cable Rows: 5 sets of 14 reps
• Bent Over Barbell Row: 5 sets of 12 reps
• Triceps Pushdown Rope Attachment: 5 sets of 12 reps
• Triceps Dumbbell Kickback: 5 sets of 12 reps

Day 6 And 7: Rest

Suggestions For Others

A good idea for training is to do abs every other day and calves every other day. Then you should do cardio for 1 hour every day. As for your diet, you should be doing 3X3 A.A/day, 3 Whey Protein shakes every day and taking your multivitamin every day.

Share This Article: Facebook

maletransformations@bodybuilding.com

Recommend this article to a friend by e-mail here!

Back To Male Transformation Of The Week's Main Page

Back To The Articles Main Page.

Related Articles
Male Transformation Of The Week - Benoît Fauteux.
Male Transformation Of The Week - Daniel Chavez.
Male Transformation Of The Week - Andrew.