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BEFORE
BODY FAT 27%
WEIGHT 185 LBS

AFTER
BODY FAT 8%
WEIGHT 162 LBS

From Round To Ripped!

Ricky Hinch
male transformation

Body Transformation: From Round To Ripped!

Ricky abandoned Cajun feasts for healthy food to fuel his competition goals. See the diet and training plans that cut 19 percent body fat from his physique!

Why I decided to transform

I didn't realize how much body fat I gained and how much muscle I lost until I flipped through my old high school photos. I had been in college for four years and never worked out or followed a diet. I used herniated discs from a military injury as an excuse to avoid physical activity and ballooned up to 185 pounds with 27 percent body fat.

I tried to get back into the gym many times, but lacked motivation and determination. On May 17, 2011, I finally got tired of being overweight, weak, and unfit, and decided to do something about it. I was willing to do whatever it took to make a change.

Living in Cajun country in Southwest Louisiana isn't easy because my family cooks Cajun foods constantly (gumbo, red beans and rice, boudin, sauce piquante, crawfish etouffee, etc.). My family learned to understand that I wasn't being rude to deny their favorite dishes.

I ate six meals per day and prepped them ahead of time, which my wife likes because I usually make some for her so she doesn't have to cook. We have an agreement that I do the cooking and she does the cleaning, which works well.

My life is much different now. My wife and I like to travel and we prepare enough meals to make it though a trip. I spend less money and eat more than ever and have a health-conscious mindset. The biggest difference is my attitude toward myself. I used to be unhappy physically, which affected me mentally.

Since graduating college, I'm in a better place. I have the start of a good career, bought a house, met my goals to get fit and thank God that I'm able to wake up every day and enjoy it all.

Before /// 185 lbs
After /// 162 lbs
AGE 22 / HEIGHT 5'6" / BODY FAT 27%
AGE 24 / HEIGHT 5'6" / BODY FAT 8%
Post To Fitboard

How I accomplished my goals

When I first tried to get back into shape, I hit the gym hard, but didn't have a good diet or cardio plan to achieve my goals. I quickly discovered that getting fit involved more than hard work in the gym. I spent hours researching and reading on Bodybuilding.com to create a training and diet plan. During the first couple months, there were negative days when I wanted to quit due to a lack of motivation and negative thoughts. I'm thankful for my friend, Wesley, who pushed me to work out for the first couple months.

My wife took my progress photos every few weeks and I made small adjustments to keep seeing progress. It was motivating to see my body change. After I saw small changes, I abandoned my old ways for good. I found inspiration in the negative comments I received in the past and kept focused on a new and improved Ricky.

The first day I started to eat clean and cook my meals was May 17, 2011. I spent the rest of 2011 and a couple months of 2012 bulking to put on muscle. I was helped by muscle memory because I was stout and strong in high school. I cut down to 12 percent body fat by summer 2012 for a cruise and told my family I would compete by summer 2013.

From July 2012 to January 2013, I bulked with competing as my goal. I put on solid muscle and got up to 20 percent body fat. I kept telling myself that it was all part of the plan. On January, 5 2013, I started to diet down and preserve as much muscle as possible. On June 15, 2013, I met my goal and competed for the first time. I weighed 162 pounds with eight percent body fat and placed second.

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Supplements that helped me through the journey

With Meal 4
With Meal 5

Diet plan that guided my transformation

Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6

Training regimen that kept me on track

I do 45 minutes of fasted low-intensity cardio in the morning and 45 minutes of low-intensity cardio in the afternoon.

Day 1: Chest
Day 2: Biceps
Day 3: Shoulders
Day 4: Rest
Day 5: Legs
Day 6: Back
Day 7: Rest

What aspect challenged me the most

Dieting challenges me. It's not easy to eat clean food because you always have to prepare ahead of time and weigh out servings. It's not easy to pass up on good-tasting, unhealthy food. I'm a fat kid at heart and love food, but know if I want to look the way I do, I have to eat right.

I work with a tight-knit group of guys who like to place boxes of doughnuts in my cubicle to see if I'll eat them. I learned to be disciplined enough to pass it up.

My future fitness plans

I've far surpassed my original goal to get back in shape. This offseason, I plan to bring up many weak areas and add 6-8 pounds of muscle. I'm working with NPC competitor Paige Russell on my diet and workout routine. I wish there was someone I could've listened to when I started instead of working through trial and error.

People think there's a magic pill to get fit and don't like to hear the truth. You can take everything under the sun, but if your nutrition and training aren't right, no changes will happen.

Suggestions for aspiring transformers

Don't lose sight of your goals because nothing is impossible. No matter how out of shape you are, it's never too late to make a change . I recommend setting short- and long-term goals. Find what motivates you and use it to drive you, but have a plan and a reason.

How Bodybuilding.com helped me reach my goals

Bodybuilding.com's workout section helped me build a better routine. I read lots of Layne Norton's articles on contest prep. He's very knowledgeable and knows the science and facts about his points. Most of all, I was able to order supplements at the best prices and get them shipped quickly.

Ricky's Top 5 Gym Tracks

  1. "You're Going Down" by Sick Puppies
  2. "Diary Of Jane" by Breaking Benjamin
  3. "Unknown Soldier" by Breaking Benjamin
  4. "Far From Home" by Five Finger Death Punch
  5. "Bad Company" by Five Finger Death Punch

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About The Author

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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EffortNotEnuf

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EffortNotEnuf

Best bio on this website in a long time. Keep it up my man. (and sick traps bro!)

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Sep 11, 2013 6:58pm | report
 
SWLAmarshrunner

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SWLAmarshrunner

That's quite a compliment! I appreciate that very much! Just wait till April 2014.... They said I wasn't lean enough this year and I knew that too but, that will not be the case next time around

Sep 12, 2013 5:19am | report
swart23

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swart23

I didn't know a Bio could be that detailed... wow!

Sep 12, 2013 5:29pm | report
GetPumps

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GetPumps

Great Job, those traps are freaking awesome. I have been going through a similar phase over the last year experimenting with my diet to get it dialed in.

Sep 11, 2013 7:24pm | report
 
SWLAmarshrunner

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SWLAmarshrunner

Thanks! That's great that you are doing that. You probably know your body so much better now and will be able to fine tune it with little adjustments since you know how your body will react to certain foods

Sep 12, 2013 5:17am | report
figgy1331

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figgy1331

sick legs bro, they really reflect your leg training!!

Sep 11, 2013 9:33pm | report
 
SWLAmarshrunner

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SWLAmarshrunner

Thank you... I can't do all the things I'd like for legs because of the severity of the 2 herniated discs in my lower back. But instead of using that as an excuse, I just do what I can.... thats all I can do

Sep 12, 2013 5:15am | report
yunusxy

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yunusxy

is it your cutting diet ? with these carbs and did u do cardio ?

Sep 12, 2013 8:11am | report
 
SWLAmarshrunner

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SWLAmarshrunner

Yes, this was my cutting diet. Having the creme of wheat, 6oz wild rice and 6oz red potatoes during my first 3meals and then having no direct carbs after that for the next 3meals. Starting about 4months out from my contest I was doing 30mins low intensity cardio a day but that gradually bumped up to 90mins a day right before the contest

Here's a link to one of my threads: http://forum.bodybuilding.com/showthread.php?t=155486553

And here's another link that has a summary of everything I've done the past couple of years:
http://forum.bodybuilding.com/showthread.php?t=155136793

Sep 12, 2013 11:15am | report
GivemeSIX

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GivemeSIX

Really impressed! N.B. ---> great symmetry too!

Sep 12, 2013 9:09am | report
 
SWLAmarshrunner

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SWLAmarshrunner

Thank you!

Sep 12, 2013 11:20am | report
GivemeSIX

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GivemeSIX

Really impressed! N.B. ---> great symmetry too!

Sep 12, 2013 9:09am | report
 
eduardoschmx

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eduardoschmx

You are an inspiration dude! RESPECT to you man...
could you share how many calories and on what macros proportions you were eating?

Again, congrats. And good luck on your future endeavors!

Sep 12, 2013 12:11pm | report
 
SWLAmarshrunner

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SWLAmarshrunner

Wow, Thanks alot, I appreciate it. The diet listed above is right around 1,800 calories 70%protein, 25%carbs, 5% fats. or 316g protein, 112g carbs, 7g fat

I am very carb sensitive but following this, I was able to stay full while still loosing fat.

Sep 12, 2013 1:26pm | report
eduardoschmx

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eduardoschmx

Now, THAT'S a lot of protein. Looks like it worked wonders for you mate! Yesterday someone pretty much grilled me in the forums for eating way less fat than this. They said something like 1g per pound of body weight... Try everything once I guess haha!

BTW... still impressed from your results lol! truly inspirational

Sep 12, 2013 1:33pm | report
dgallow

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dgallow

My brother my brother, great job man! I can completely relate with you because I'm originally from South West Louisiana myself and although I don't live in that area any longer bro it's really hard giving up those great foods from there, so my hat goes off to you for having the discipline to make it happen!

Sep 12, 2013 12:19pm | report
 
SWLAmarshrunner

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SWLAmarshrunner

Thanks! You know how rough it can be with the good food we have down here! And it doesn't help when your family cooks it ALL the time lol. Im 8 months away from my next contest so I am able to have a little bit here and there but I better enjoy it while I can

Sep 12, 2013 1:27pm | report
dgallow

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dgallow

I definitely do know how rough it can be there bro, I'm originally from the Big Chuck and the food there is awesome! Luckily I'm living across the country so I don't have to be tempting by my mom's great cooking all the time, only when I go back out there to visit. When you prepare all of your meals, do you ever use any Louisiana seasonings or what types of seasoning do you use for your food if you're using any at all?

Sep 16, 2013 11:08am | report
mattstrickler

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mattstrickler

The progress you made is awesome! Congratulations dude! Your body composition is similar to mine, so Im going to be following your diet plan and trainiing routine after I recover from a shoulder injury. Should make it easier to guage the portions for my nutritional needs. I hope I can achieve the same results. I'm sure if I stay as motivated as you must have, I will have no problem. Thanks

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Sep 12, 2013 2:00pm | report
 
SWLAmarshrunner

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SWLAmarshrunner

Thank you very much! I hope your shoulder injury works its way out of you..... thats the worse! I had some ache and pain in my left shoulder last year while bulking but luckily it went away after taking it easy for about a month.

Here's a cool quote by the FINE Paige Hathaway that I like to tell remember and it helped me day in and day out.... "Think about the outcome, but focus on the process. Don't try to win today, try to become a winner." I have no doubt you'll get there man. Just take care of that shoulder

Sep 12, 2013 2:30pm | report
eladophir

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eladophir

Very inspiring! awesome work!

Would you mind elaborating on your plan a bit more? looks like you have a day for biceps but no tris? also is the chest a weak part of yours? usually because the chest is a much smaller muscle group than the back you'd want to work it less but in your case chest day has significantly more exercises then back. any specific reason?

Again, great work, truly makes you want to go hit the gym. keep up the good work, good luck in your next show!

Sep 12, 2013 2:08pm | report
 
SWLAmarshrunner

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SWLAmarshrunner

Thank you! I appreciate that! I don't necessarily do those exact excercises in that order. It's more of a list of excercises I will choose from. My chest and shoulders are probably my strongpoint with my back being my weakpoint though. I like to alternate and implement different excercises every other week.

So my workout plan will vary depending on what I feel my body needs. I don't have a set split where I tell myself I HAVE to follow this exact routine.... I do what I feel my body needs....Here are examples of what I might workout on any given day:

chest only
chest/tri
chest/shoulders (I do that on incline days because you are already working the front delt)
back only
back/bi
bi/tri
bi only
tri only
shoulders only
shoulders/traps
hams/calves
quads
hams/quads

So out of that list, I try to hit each bodypart once a week. If I feel a little ache or pain like in the shoulders, I will go about 8-9 days between working them. I never hit the same muscle groups on consecutive days. Say I hit back only.... I would rest biceps for a day or 2 before hitting them because they are indirectly being worked on back day.

SETS/REPS
I like to do straight sets. I'll choose 3-4 excercises per muscle group and do 4 working sets. Rep range usually between 8-12 but on the last reps, I am struggling to get it.... If I am not struggling on the last rep, I did not go heavy enough.

For example:
Incline barbell bench - 135x12 - 185x10 - 205x10 - 225x8 - 245x8

You better believe that I am struggling and giving it all I've got to get that last rep on my last set. I'll throw in 2-3 other excercises for chest, I like to do alot of different movements so it just depends on what I am feeling that day.

Sep 12, 2013 3:22pm | report
swart23

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swart23

Quote:
"SWLAmarshrunner
Wow, Thanks alot, I appreciate it. The diet listed above is right around 1,800 calories 70%protein, 25%carbs, 5% fats. or 316g protein, 112g carbs, 7g fat

I am very carb sensitive but following this, I was able to stay full while still loosing fat."

I doubt highly that I get anywhere close to 1800 calories, since I started losing weight in January. My focus now is highly nutritious foods, with proteins and nutrients being more of my focus then calories. And I'm not opposed to paying more for quality over quantity!

Okay... as I said, I was 252 in Jan. I dropped to 181, I desire to hit 166 and then tone up. I've decided to eat very clean, almost vegan, unless it is seafood, as I really don't want to deal with potential fillers, hormones, etc... in our food, red meat, etc. I grew up eating meat (red meat primarily 4 to 6 times a day). I was most concerned about my overall health and my arteries. Now I know that my arteries are clean and clear! I had some tests done and they are "the cleanest" the tech had ever seen! She was shocked!

With that said, I desire to be healthy and strong! I do a lot o home workouts and I just started running again.

I see the supplements you use(d). I have never been big on supplements. Are results like this only achievable with substances?

I want to be healthy inside and out. Not just be "looking" fit, but truly being internally healthy too.

I'm all ears for suggestions and advice! I've dropped 70 pounds since January 2013. And I've learned ways to consume less, so I don't do the dreaded 'roller coaster' diet / weight gain that so many people have warned me about.

In advance, thanks!

Sep 12, 2013 5:47pm | report
 
SWLAmarshrunner

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SWLAmarshrunner

Great job on going from 252 to 181! That's alot of fat GONE and it isn't a easy job to lose! I think you have made the first step into becoming healthy internally just by getting rid of so much excess weight.

I also don't like food with preservatives, fillers, ect. I get all of my meat from Sam's Club and I always buy it fresh, never frozen. You should look into the fresh ahi tuna steaks....They are flown in and never frozen and taste amazing!

To be honest, I don't think the supplements amplified my results that much. I'm sure they did help but I couldn't tell you how much of a noticeable difference they made. But it was just basic supplements really..... pre-workout, beta alanine, CLA's, citrulline malate, Vit-C, and Optimum Nutrition's Hydrowhey and Casein protein. I worked with IFBB Pro bodybuilder Shelby Starnes as my nutrition coach for a little while and this was what he told me to do. So I just did it.

Dropping 70lbs since January, you were losing a little more than 2lbs a wk on average which is great. Lose fat too fast and you lose muscle with it. I would say to keep doing what you've been doing because it has been working so far. Just make sure you aren't on a starvation diet and you still get enough protein to feed your muscle. I'm not sure how much cardio you have been doing but it would be great for the heart to start some cardio if you haven't already.

Sep 13, 2013 5:13am | report
Robbo3

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Robbo3

Great transformation. Having ur wife supporting you is half ye battle. My girlfriend is supportive to a certain extent. I'm learning more and more all the time and I plan on competing in 2015 . I always have a holiday to cut for but decided after this cut up I am going to bulk for the entire 2015. Try gain as much solid mass as I can. Bodybuilding has taken over my life to the point were I feel obsessed but I enjoy it and if I want to compete then that's what it takes. I hope one day I can look as good as u. Keep it up. Inspiring ...

Sep 13, 2013 9:54am | report
 
Showing 1 - 25 of 34 Comments

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