Name: Andrew Ruebensaal

Email: andrewruebensaal@live.com

Before: Age: 17 Height: 5'8" Weight: 240 lbs Body Fat: 38% Waist: 40" Thighs: 28"	After: Age: 22 Height: 5'9" Weight: 180 lbs Body Fat: 7.5% Waist: 32" Thighs: 24"

Why I Got Started

I was obese from age 7-17 and it affected my social interactions, relationships with women (non existent because I was a heifer), ability to play sports and my confidence. Being ridiculed for having bigger boobs than most girls your age gets to you after awhile; it was time for a change.

Additionally, diabetes, cardiovascular disease, and a number of diet induced diseases were common in my family. One day I "woke up" and realized if I wanted to live past 60 and see any grandchildren, I had to make some drastic lifestyle changes.

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I Had To Make Some Drastic Lifestyle Changes.

How I Did It

Despite my round and heavy frame, I worked out for football and baseball since the age of 14. The weight room was very familiar, but portion control wasn't. At the time my family owned an ice cream shop, which wasn't much help either. My brother was in great shape and mentioned Bodybuilding.com for diet/exercise advice. That in combination with my own research gave me the knowledge to cut calories, understand the source of carbohydrates, protein, fat and begin my transformation.

After 1 year of diet and exercise, I was down to 190 pounds and about 18% body fat. Shortly thereafter I shipped off to college and met beer. My weight went back up to 210 pounds and I became disgusted when I let my hard work go to waste.

That is when I changed my course of study to Human Nutrition with a concentration in Dietetics. This gave me a wealth of knowledge and helped me understand the affects different foods have on the body. Now my weight floats around 178-182 pounds and has for the past 9 months.

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My Weight Floats Around 178-182 Pounds And Has For The Past 9 Months.

Supplements

• Optimum Whey

Diet

Meal 1:

• 1 cup Honey Bunches of Oats
• 1 1/2 scoops Optimum Whey with 8-10 oz Skim Milk

Meal 2:

• 1 Banana
• 1/4 cup Almonds
• 2 pieces Dark Chocolate

Meal 3:

• 1 Turkey Sandwich on Wheat with 2% Cheese
• 1 Apple
• 6 oz Sun Chips

Meal 4: Post Workout

• 4oz light Yogurt
• 1 Apple
• 1.5 scoops Optimum Whey with 8-10 oz Skim Milk

Meal 5:

• 2 cups Spring Mix Salad
• 2 tbsp light Ranch
• 1/4 cup Croutons
• 1/3lb Lean Beef
• 1 Wheat Bun

Meal 6:

• 2 cups light Popcorn
• 4oz light Yogurt

Training

Day 1: Chest/Biceps

• Bench Press: 4 sets of 8-10 reps
• Incline Dumbbell: 3 sets of 8-10 reps
• Incline Dumbbell Flyes: 3 sets of 8-10 reps
• Cable Flyes: 4 sets of 8-10 reps
• Weighted Dips: 3 sets to failure
• Pushups with Feet Elevated: 3 sets until failure
• Barbell Curls: 4 sets of 8-10 reps
• Dumbbell Curls: 3 sets of 8-10 reps
• Hammer Curls: 3 sets of 8-10 reps
• Preacher Curls: 3 sets of 8-10 reps

Day 2: Cardio/Abs

• Jog about 5 miles
• Hanging Leg Raises: 4 sets of 15 reps
• Decline Sit Ups: 3 sets of 25 reps
• Plate Twists: 4 sets of 20 reps
• Russian Twists: 3 sets of 20-25 reps

Day 3: Back/Legs

• Weighted Pull Ups: 4 sets of 8-10 reps
• Lat Pulldowns: 3 sets of 8-10 reps
• Bent-Over Dumbbell Rows: 4 sets of 8-10 reps
• Seated Rows: 3 sets of 8-10 reps
• Hyperextensions: 4 sets of 15-20 reps
• Full Squats: 4 sets of 8-10 reps
• Deadlifts: 3 sets of 10-12 reps
• Leg Extensions: 4 sets of 8-10 reps
• Seated Calf Raises: 3 sets of 10-15 reps
• One Legged Calf Raises: 3 sets of 20-25 reps

Day 4: Cardio

• Racquetball: 60-90 mins

Day 5: Shoulders/Triceps

• Seated Military Press: 4 sets of 8-10 reps
• Standing Barbell Press: 3 sets of 8-10 reps
• Dumbbell Front Raises: 3 sets of 8-10 reps
• One Arm Side Lateral: 3 sets of 8-10 reps
• Seated Incline front raises: 3 sets of 8-10 reps
• Barbell Shrugs: 4 sets of 8-10 reps
• Close-Grip Bench: 4 sets of 8-10 reps
• Standing Cable Pressdowns: 3 sets of 8-10 reps
• Standing Reverse Cable Pressdowns: x3 sets 8-10 reps
• Skull Crusher: 3 sets 8-10 reps, 1 set Close Grip to failure
• Pushups: 3 sets until failure

Day 6: Cardio/Abs

• Full Court Basketball: 45-60 min
• Hanging Leg Raises: 4 sets of 15 reps
• Decline Sit Ups: 3 sets of 25 reps
• Plate Twists: 4 sets of 20 reps
• Russian Twists: 3 sets of 20-25 reps

Day 7: Rest

Suggestions For Others

Do not weigh yourself daily. Body composition changes often when weight training/cutting fat and the scale may not adequately measure your success. Have a certified trainer use calipers (measuring at least 5 points) to determine body fat and progress.

Do not view your eating patterns as a "diet," it needs to become a lifestyle. The word "diet" has a negative connotation and often means temporary. If you wish to maintain your physique, you need to adopt healthy eating habits for life.

Enjoy things that aren't particularly healthy/lean in moderation. We are all human and need to enjoy life's simple pleasures every so often, reward yourself for your hard work.

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