Bodybuilding.com Information Motivation Supplementation
in:

BEFORE
BODY FAT 22%
WEIGHT 220 LBS

AFTER
BODY FAT 5%
WEIGHT 212 LBS

Body Transformation: Cover Model Transformation!

Athletics instilled a fierce ethic deep in Melih's bones. See how he achieved single-digit body fat and graced covers of respected fitness magazines!

Cover Model Transformation!

Melih Cologlu
male transformation

Why I decided to transform

I swam and played water polo at the collegiate division-I level but didn't have much muscle. After college, I met my beautiful wife, Ashley, and we started a personal training business. I ate healthy and trained hard until we started building our business from the ground up. Then I went off track, ate too many calories with not enough protein, and gained body fat.

I've always liked sports, admired nice physiques, and wanted to become what I looked up to. My self-motivation was established from a successful NCAA sports career, so I started to train harder and got my nutrition down to a science. My goal was to break into fitness modeling, but I didn't voice it.

A couple years later, I entered my first NPC competition and won Natural Eastern USAs in men's physique. This was the beginning of my great transformation. I got sponsored by Grenade and kept improving.

Before /// 220 lbs
Before /// 212 lbs
AGE 27 / HEIGHT 6'3" / BODY FAT 22%
AGE 32 / HEIGHT 6'3" / BODY FAT 5%
Post To Fitboard

In January 2012, I made the cover of Muscle & Body Magazine and Muscle & Fitness Magazine in 2012 and 2013. I also had the honor to being featured on We 'Mirin on Bodybuilding.com. I believe my best is yet to come.

How I accomplished my goals

I have to thank Bodybuilding.com for helping people realize that with hard work and information anything is possible. I became a Bodybuilding.com member in 2008 and it was inspiring to see what people accomplished. It made me believe my goals were possible. I took it one workout at a time and didn't expect results in short timeframes. It was a new lifestyle that required hard focus.

As the months passed, I saw noticeable results and owe it to clean-bulking and cutting cycles. The importance of nutrition/supplementation was a big factor to my success. My wife supported me, cooked my meals, and kept me focused on hard days.

My first cutting cycle came in 2008. I lost huge amounts of weight, but I wasn't happy with my muscle mass. From 2008-10 I completed two clean-bulking and cutting cycles that built the foundation of my physique and I kept the same nutrition patterns to attain great results.

I'm not satisfied and know I can improve, but this is what fitness and bodybuilding are all about: being under construction, revealing the new product, breaking it down, and rebuilding it.

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Bodybuilding.com honors people across all transformation categories for their hard work and dedication. Learn how our featured transformers overcame obstacles and hit their goals!

Supplements that helped me through the journey

Grenade supplements took my training to another level. I cycle on and off supplements. Here's the breakdown of how I take them:

Pre-workout
Post-workout

Diet plan that guided my transformation

During bulking cycles, I gradually eat up to 6,000 calories. During cutting cycles, I still eat 2,500-3,000 calories. Combined with my fast metabolism, 2,500-3,000 calories isn't much.

My weekly macros are correlated to my training intensity. I believe in constant change to keep the body guessing and break through plateaus.

Here's a sample of a cutting day.

Meal 1
Meal 3
Meal 5: Pre-workout
Meal 6: Post-workout
Meal 7
Meal 8
Meal 9
Meal 10
Meal 11: Before Bed

Training regimen that kept me on track

I follow a 10-day training split with active rest. Days 1-5 are high volume and days 6-10 are power days. I constantly change the system on high-volume weeks to keep my body guessing.

Day 1: Chest/HIIT Cardio
Day 2: Quads/Calves
Day 3: Arms/HIIT Cardio
Day 4: Back/Shoulders/Traps
Day 5: Abs/HIIT Cardio
Day 6: Chest/HIIT Cardio
Day 7: Hamstrings/Calves
Day 8: Arms/HIIT Cardio
Day 9: Back/Shoulders/Traps
Day 10: Abs/HIIT Cardio

What aspect challenged me the most

Because of my growing business, developing time management skills to balance family, meals, training clients and myself was hard. When I got that down, everything started to flow nice and allowed me to reach my goals.

My future fitness plans

I'm representing Team Grenade at the 2013 Olympia Expo and will be featured in more publications and more articles for Muscle & Fitness. I work hard to maintain my online global training website and help people change their lives.

Suggestions for aspiring transformers

  • Find your weaknesses.
  • Attack your weaknesses.
  • Never give up.
  • Keep away from negative people.
  • Your must think like your improved self to become that person.

How Bodybuilding.com helped me reach my goals

I was lucky to find Bodybuilding.com in 2008 when I struggled with time management and was out of shape. Bodybuilding.com helped me realize there are lots of people who accomplish their dreams.

I will be forever grateful for the constant motivation provided by Bodybuilding.com that now allows me to inspire and help others around the globe.

Melih's Top 5 Gym Tracks

  1. "Requiem For A Dream" by Kronos Quartet
  2. "Sandstorm" by Darude
  3. "Stronger" by Kanye West
  4. "Hate It Or Love It" by 50 Cent
  5. "One Shot" by Eminem

Credits

Contact Info

Start Your Own Transformation Today


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Have you made a dramatic change either by gaining muscle of by losing all the weight you have been hoping for?

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Comments

Showing 1 - 25 of 52 Comments

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AutumnHB

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AutumnHB

Very interesting training. I'm trying your high volume arm day tomorrow.

Sep 4, 2013 6:46pm | report
 
animal182

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animal182

You will love it!!

Sep 5, 2013 12:15pm | report
skrause5

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skrause5

What a transformation...if there's a will, there's a way. Great job.

Sep 4, 2013 7:57pm | report
 
animal182

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animal182

Thanks, I appreciate it!

Sep 4, 2013 8:16pm | report
XxmetallicaxX

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XxmetallicaxX

on a 10 day training regimen how many rest days after you start again

Sep 4, 2013 8:06pm | report
 
animal182

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animal182

I take active rest days, day 5 and day 10 are small body parts and cardio, its been working well!

Sep 4, 2013 8:16pm | report
KthxHibye

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KthxHibye

Massive looking bicep on that after shot...

Sep 4, 2013 8:30pm | report
 
IronLifeChick

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IronLifeChick

WOW Coach! AMAZING TRANSFORMATION!!! This motivates me EVEN more to see your own transformation and what you've accomplished!!!

Sep 4, 2013 8:30pm | report
 
animal182

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animal182

Thanks IronLIfeChick, You have been helping me along the way ;)

Sep 4, 2013 8:44pm | report
ilmci

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ilmci

Impressed by the Before and After pics, moreso with the story of how the transformation was achieved. Definitely where there is the will, there is the way - inspiring to the rest of us.

Article Rated:
Sep 4, 2013 8:41pm | report
 
brennenb1986

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brennenb1986

holy tons of food lol

Sep 4, 2013 9:48pm | report
 
kholzmul

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kholzmul

Hey man great transformation! Thats rediculous! I have a quick question, i am currently a collegiate water polo player and swimmer and became serious about lifting within the last year. Recently ive had some problems with rotator cuff impingement in my shoulders during dumbbell bench (incline and flat) and was wondering if you had any suggestions to remedy that. I want to keep lifting and gaining weight and strength but the impingement is hindering my water polo as well. Any advice would be greatly appreciated!

Sep 4, 2013 10:42pm | report
 
animal182

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animal182

Thanks for the compliments.. I would suggest to stop doing dumbbell benching and stick with barbell or even the smith.. With water polo the shoulder goes under so much stress, especially with the shooting arm!!! Let me know how sticking with barbell and smith machine goes.. Thanks

Sep 5, 2013 12:17pm | report
yunusxy

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yunusxy

is it your cutting diet ? , i cant understand that how people eat tons of food and get lean like you i go to work out 6 day and i eat high protein low carb but im not lean like you ...how? how? how? i do my work outs on my empty stomach

Sep 5, 2013 9:58am | report
 
animal182

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animal182

Please message me more details, weight, calories during cutting etc..

Thanks!!

Sep 5, 2013 12:19pm | report
Webbie93

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Webbie93

That's impressive man congratulations. If I can ask you one thing though any advice on nutrition for a teen looking to get bigger without increasing body fat.

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Sep 5, 2013 4:32pm | report
 
animal182

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animal182

Thanks.. As far as gaining mass without fat goes, this is really a hard one.. The goal should really be gaining mass with minimum fat, you can always do a cutting cycle after, just keep the bulking clean!!!

Sep 5, 2013 5:45pm | report
shibudaniel87

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shibudaniel87

is granade gud for fat loss(lower abdominal), any side effect ?

Sep 6, 2013 3:16am | report
 
animal182

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animal182

Its a top of the line fat burner that has not jittery side effects, a MUST try!!!

Sep 6, 2013 10:46am | report
Joedzilla

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Joedzilla

Amazing transformation man, and your training looks intense! I always struggle in gaining mass and losing fat, sometimes its frustrating, reading your article makes me want to keep on track.

Sep 6, 2013 8:58am | report
 
  • Body Stats
  • ht: 5'10"
  • wt: 176.37 lbs
  • bf: 17.0%
animal182

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animal182

Thanks a lot, I know you will stay on track and reach your goal one day at a time!!!

Sep 6, 2013 10:46am | report
Hilz4cy

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Hilz4cy

Love the article, in the middle of the first week of your workouts, awesome, love them. I started at 190 and 20% fat, through my own research I have slowly over the last 3 years gotten to 216 and 17%, very happy with gains. Just needed a kick to the next level. This looks perfect. Goal is 215 and 10% Wish me luck and god bless

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Sep 6, 2013 10:27am | report
 
animal182

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animal182

Thank you and I know you will reach your goals, keep on the Best Mode!!!

Sep 6, 2013 10:47am | report
Sayeed85

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Sayeed85

You are amazing. Bro I doing bodybuilding for 8 months, can i follow your routine ? And would you please explain what did you mean by- "I constantly change the system on high-volume weeks to keep my body guessing" ?

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Sep 6, 2013 7:58pm | report
 
  • Body Stats
  • ht: 5'10"
  • wt: 187.39 lbs
  • bf: 25.0%
animal182

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animal182

Thank you!! It just means that it is always different whether its drop sets, giants sets etc...

Let me know if you have any other questions..

Sep 7, 2013 12:07pm | report
Showing 1 - 25 of 52 Comments

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