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Body Transformation: 3 Easy Moves For The Ultimate Military Body

Body Transformation: 3 Easy Moves For The Ultimate Military Body

When it comes to his fitness regimen, Eric believes in keeping it simple. It worked for him, let it work for you too!

Vital Stats

Name: Eric Holmquist
Email: eric.d.holmquist@navy.mil
Bodyspace: zombyfrog

Eric Holmquist Eric Holmquist

Before:

Age:
36
Height:
5'9"
Weight:
220 lbs
Waist:
38"

After:

Age:
41
Height:
5'9"
Weight:
171 lbs
Waist:
31"

Why I Got Started

I am in the U.S. Military (Navy) and staying in shape is a bit of a job requirement. As I got older, I kept the same eating habits as I did when I was a lot younger. I was lifting heavy weights at the time and figured the more the better.

Next thing I knew I looked like a bloated warthog. I got sick of feeling fat, so in 2007 I changed my diet and workout to affect a change in how I looked and how in shape I was. Realizing that "bigger" isn't necessarily "better" I ended up losing almost 50 pounds and 7 inches off my waistline in about 4 months.

I feel MUCH leaner and I have far more endurance and stamina now, for whatever activity I need it for.

Realizing that 'bigger' isn't necessarily 'better' I ended up losing almost 50 pounds and 7 inches off my waistline in about 4 months.

How I Did It

In 2007 while on a deployment to the Persian Gulf, I cut carbs out of my diet, almost completely. I did NOT cut any fat or meat, just anything made with sugar, potatoes, grains of any kind, and rice (meaning NO baked goods or pasta, which really sucked).

I also switched to a body weight workout a SEAL buddy of mine enlightened me on, no weights whatsoever. Simple pushups, pull-ups, dips, and a little treadmill work (little really). Worked like a charm, my body really responded to it.

I switched to a body weight workout a SEAL buddy of mine enlightened me on, no weights whatsoever.

Supplements

The only supplements I take are NO Xplode before my workouts and 3 scoops of whey protein immediately after it. (All my workouts are done at around 6 a.m.)

Pre Workout:
Post Workout:

Diet

I don't really monitor this too much anymore. The only thing that I do each day is the 3 scoops of whey protein after my workouts Monday-Friday. Other than that, whatever the wife is making.

I still try to stay away from carbs, and eat mostly meats, egg whites, and veggies. Other than that, I have NO specific diet plan, at all.

Meal 1:

Meal 2:

  • Chicken fiesta taco salad

    Taco Bell Chicken fiesta taco salad

    1 (triple chicken, no sour cream or guac or sauce of any kind, did NOT eat shell, meat, veggies and beans only)

Meal 3:

Meal 4:

Meal 6:

Daily:

  • water

    Water

    1/2 - 3/4 gallons

Training

Day 1/Day 3/Day 5: Full Body Circuit

I do 40 sets of this circuit, adding 2 seconds of rest after each set (set 1: 25 seconds, set 2: 27 seconds, set 3: 29 seconds, and so on).

It all totals up to 800 push-ups, 400 pull-ups, and 400 dips. Usually takes about an hour.

Repeat 40x, 25 sec rest, add 2 sec to each additional rest period:

Day 2/Day 4: Cardio Only
Days 6 and 7: Off/Active Rest
  • Bicycling Bicycling

    Bicycling

    I occasionally take a 7-10 mile bike ride on Saturday mornings.

Suggestions for Others

It's simple, you CAN make a change in how you look and how you feel, regardless of how old you are. All it takes is a little hard work, some discipline, and dedication to diet and exercise (diet being the hardest of those two).

You don't even need a ton of supplements to do it either. I know I don't look like a bodybuilder or anything like that, but at 41-years old and in the military, I can see that I am in far better shape than some of the sailors and soldiers who are half my age that I see in the gym.

Don't let anything stop you, if you want it, TAKE it, don't wait for it to come to you, because it won't. MAKE it happen, you can do it. I did.

You Could Be Our Next Transformation Of The Week


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Comments

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gat0rbait

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gat0rbait

Nice job! LOL @ TAKE IT reminds me of Dexter

Dec 15, 2011 8:14pm | report
 
IVORYJ

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IVORYJ

That's great!

Dec 20, 2011 4:42am | report
 
100%beef

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100%beef

Impressive. The only question I have is including soy beans in the diet, as I thought they could elevate estrogen. Otherwise, looks great. Great results!

Dec 20, 2011 8:35am | report
 
usafespinosa

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usafespinosa

God Job Man! Very proud of you! Keep the weight off

Dec 26, 2011 10:41pm | report
 
CommsGuy

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CommsGuy

Great job. I love body weight workouts. Hopefully I can incorporate your workout into mine over the next 12 weeks. Certainly won't hurt to give it a try.

Dec 29, 2011 8:01am | report
 
CARRASCO50

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CARRASCO50

I agree with you because i am doing almost the same 3 exercises for full body workout, bench dips min 200 reps(50x per set), push up 150reps(25xto 50x per set),pull ups(in variation of grips) min of 100reps and i do love mountain biking(we have a local group of bikers and we bike a lot daily; Good job,keep it up and may you inspire more to do the same transformation.

Dec 31, 2011 1:58am | report
 
SamLarz

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SamLarz

Wow...still got a lot to learn...i lift a lot of heavy weights..will shed some of them from now on...

Article Rated:
Jan 2, 2012 12:37pm | report
 
wayneoc

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wayneoc

Good stuff! Might give it a try sometime :)

Jan 3, 2012 8:35am | report
 
marychut

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marychut

Excellent work! you're an inspiration. Keep up :).

Jan 6, 2012 10:06am | report
 
admirza

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admirza

The best advice given in any of the transformations so far. I love the way you kept your diet so simple. Good Job!

Jan 10, 2012 1:21am | report
 
megaman1983

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megaman1983

Great job! This is great because theres also no excuse for no gym equipment to look good. except for the bike and treadmill but still you can just hit the streets on foot.

Jan 10, 2012 3:54am | report
 
honeybunn

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honeybunn

Amazing!! I am impressed, but do you think this plan works for a woman in fairly good shape but about 12 lbs overweight????

Article Rated:
Jan 15, 2012 1:55pm | report
 
Going4Swole

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Going4Swole

Awesome transformation man, great job, keep up the hard work! Congrats!!

Feb 14, 2012 6:43pm | report
 
HaVoC888

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HaVoC888

man this is impressive, using only body weight and a very simple diet, but am i correct in saying that it took you 5 years to achieve this ?

Feb 20, 2012 2:54am | report
 
iames85

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iames85

Really impressive!

Feb 21, 2012 1:24pm | report
 
agdc4

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agdc4

I have a question about the routine.
Day 1 you did 20 push ups, 10 pull ups, and 10 dips and continued until 40 sets. You repeated this routine on Day3 and Day5, correct?

When first starting out, did you gradually increase the sets to 40? When you first started out could you complete each set? If not, how did you resolve this issue?

Thanks,

Feb 23, 2012 12:10pm | report
 
snapus

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snapus

Great job!!

Feb 27, 2012 8:33pm | report
 
RitaTrue

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RitaTrue

Wow, nice job! I'm in awe and disbelief. You got THAT body , without metal weights? Wowzers o__o

Mar 1, 2012 1:54pm | report
 
KatLuvsFrogs

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KatLuvsFrogs

Awesome! I'm glad to see you didn't take in so many pills and such. . . whey protein is the only supplement I really take besides my vitamins. :)

Mar 9, 2012 6:59pm | report
 
davidr87

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davidr87

Really nice.... Keep it up..

Mar 14, 2012 9:17am | report
 
paramjeet19

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paramjeet19

Nice work!

Mar 20, 2012 2:08am | report
 
prov304

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prov304

Eric,
Congratulations on your success at making a successful transformation. How long did it take you to get up to doing 40 sets of your workout? I can imagine at my current fitness level, I may be able to get 10 sets of 10 reps of each exercise. Do you have any additional tips on how to progress from the 10 to 40 sets?

Thanks

Oct 15, 2013 8:32am | report
 
vesper8

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vesper8

err.. sorry but this is really confusing. How many cups of protein do you take exactly? In your meal plan it shows you take 6 per day. And you mentionned you take 3 cups post-workout? I'd really love some clarification if possible. Thanks!

Dec 27, 2013 7:52am | report
 
Hurricane75

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Hurricane75

Great Job the look I'm trying to achieve...could you share more detail on how you did your cardio...how could you do this % incline did you hold the rail? Anyway, amazing accomplishment continue your success.

Aug 11, 2014 10:08pm | report
 
Showing 1 - 24 of 24 Comments

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