Discounts & Deals - Sign Up!
Body Transformation: Dean Built A Body Like A Greek God
Vital Stats
Name: Dean Macriyiannis
Email: deanosmac@gmail.com
|
|
|
Before:
|
After: |
Why I Got Started
I was never happy with the way I looked, skinny arms, skinny legs and a fat chest and gut, constantly being laughed at and told I was "Skinny Fat." Being Greek, I was exposed to all the lovely oily fatty food that taste good but aren't too good for you.
One day I walked past a 24-hour gym near my house and saw a guy through the window flexing in front of a camera man for a magazine, I was amazed at his physique. I went home and started watching some bodybuilding videos and transformations and came across bodybuilding.com.
After reading a few articles I made a BodySpace account and researched dieting and training for hours that same night, I was hooked!
"Hooked on Gettin' Huge" really worked for Dean!
How I Did It
My 17th birthday came and I told my parents to sign me up at the 24-hour gym for an 18-month contract. I looked up to the "Golden Age Old School Bodybuilders" such as Arnie and Serge Nubret and had posters of them all over my wall.
I started training 5 times per week and I set realistic goals, such as achieving the body I want to be able to take my top off at the beach; I had never done it before (yes, I swam with a shirt on).
Dieting was a big factor in my transformation, eating the right foods for the first time in my life helped me gain fast results and after seeing them I wanted more so I trained harder and spent all my money on the right nutrition and supplements I needed. Having a gym partner as motivated as I was (my friend Harry Free) helped greatly, and pushing each other to our limits was the best thing that could happen.
After hitting a plateau I used to complain about my genetics and say they are bad and all this rubbish and after hearing the quote, "Just play the cards you are dealt, and sometime the worst cards can make you the best player." I was highly motivated and I lived by that quote.
Regardless of the cards in his hand, Dean's got killer triceps on his arm.
Supplements
With Meals 1 & 5:
-
Controlled labs Orange Triad
3 caps
With Meal 2 & Post Workout:
-
Optimum Nutrition Whey Protein
1 scoop
Pre Workout:
-
Pre-Workout Booster
1-2 servings
Intra Workout:
-
SciVation Xtend
1 ½ scoops
Post Workout:
Diet
Over the period of my transformation I have been using a diet plan recommended on bodybuilding.com and it has benefited to me greatly:
Meal 1:
-
egg whites
7
-
oats (uncooked)
½ cup
Meal 2:
-
whey protein
1 scoop
-
natural peanut butter
1 tbsp
Meal 3:
-
chicken breast
5 oz
-
boiled broccoli
1 cup
-
brown rice
1 cup
Meal 4:
-
canned tuna
125g
-
avocado
5-6 slices
Meal 5:
-
cooked kangaroo steak
250g
-
steamed mixed vegetables
1 cup
-
brown rice
1 cup
Meal 6: Post Workout
-
whey protein
1 scoop
Meal 7: Before Bed
Training
Day 1: Chest/Calves
Dumbbell Bench Press
3 sets of 6-8 reps
Barbell Incline Bench Press - Medium Grip
4 sets of 6-8 reps
Incline Dumbbell Flyes
3 sets of 8-10 reps
Dips - Chest Version
3 sets of 8-10 reps or failure
Standing Calf Raises
4 sets of 15 reps
Seated Calf Raise
3 sets of 15-20 reps
Day 2: Quads/Hamstrings
Barbell Squat
4 sets of 8-10 reps
Leg Press
3 sets of 6-8 reps
Leg Extensions
3 sets of 10-12 reps
Seated Leg Curl
4 sets of 8-10 reps
Barbell Lunge
3 sets of 8 reps, each leg
Day 3: Biceps/Triceps
Hammer Curls
3 sets of 8 reps
Chin-Up
3 sets of 6-8 reps
EZ-Bar Curl
3 sets of 6-8 reps
Bench Dips
3 sets of 10 reps
Superset:
Lying Triceps Press
3 sets of 8 reps
Tricep Dumbbell Kickback
3 sets of 8-10 reps
Day 4: Shoulders/Traps
Front Dumbbell Raise
3 sets of 8 reps each arm
Reverse Flyes
3 sets of 8-10 reps
Upright Barbell Row
4 sets of 6-8 reps
Barbell Shrug
3 sets of 8-10 reps
Day 5: Back
Lying T-Bar Row
3 sets of 6-8 reps
Barbell Deadlift
3 sets of 6-8 reps
Bent Over Barbell Row
3 sets of 8-10 reps
Pullups
3 sets to failure
Days 6 and 7: Rest
Suggestions for Others
- Set realistic goals to achieve.
- Food over supplements any day, although supplements are a great addition to your diet.
- Believe in yourself and you will accomplish what you want.
- Get heaps of sleep and rest to recover and GROW.
- Make sure to change your training program every 4 weeks or so to overcome plateaus.
You Could Be Our Next Transformation Of The Week
 Male Transformations. No longer content to sit on the sidelines of life these guys have gone from wimp to pimp! |  Female Transformations. Done with giving excuses, these ladies have given themselves the bodies they always wanted! |
 Teen Transformations. These amazing teenagers have made changes in their lives that most adults only dream about! |  Over 40 Transformations. Age is no excuse for these over 40 women & men who have decided to feel and look young again! |
9 Comments
Showing 1 - 9
of
9
Comments
- 1
- Follow This Discussion by:
Joefitness88
"After hitting a plateau I used to complain about my genetics and say they are bad" - I've done the same myself, I know many have. Articles like this inspire me to keep working at reaching my goal. Congrats on your results.
- Body Stats
- ht: 6'2"
- wt: 165 lbs
- Body Stats
- ht: 5'11"
- wt: 181.4 lbs
- bf: 12.0%
- Body Stats
- ht: 5'10"
- wt: 144 lbs
- bf: 11.0%
- Body Stats
- ht: 5'8"
- wt: 171.4 lbs
- bf: 19.9%
- Body Stats
- ht: 6'0"
- wt: 198.2 lbs
- bf: 23.0%
- Body Stats
- ht: 5'10"
- wt: 161 lbs
- bf: 13.0%
- Body Stats
- ht: 6'2"
- wt: 197 lbs
- bf: 8.0%
Showing 1 - 9
of
9
Comments
- 1
Featured Product
-
-
Optimum Gold Standard 100% Whey
Optimum Nutrition Gold Standard 100% Whey Protein is Packed with Whey Protein Isolates & Fast-Acting HYDROWHEY Peptides! - Bodybuilding.com - Lowest Prices!
(5 characters minimum)