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Body Transformation: How To Make A Magazine-Ready Body
SHAREVital Stats
Name: Daning Wang
Email: daningw@gmail.com
Bodyspace: daningw
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Before:
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After: |
Why I Got Started
I first started going to the gym in grade 9 because it was part of our PE education at my high school. However it was when I was in year 10 that I became dedicated to weightlifting. I saw how strong a couple of my mates were and I just wanted to be like them.
In the beginning I was a bit overweight because I liked to eat junk food and had absolutely no idea about nutrition or even the idea that you can put on fat. I used to eat until I was 90% full at EVERY meal and it was usually junk.
Slowly, I saw my body change for the worse and I wasn't very happy about my situation. I tried running, but found that to be just a pain. I begin lifting when I was 16, learning everything as I went along and I loved it. I had no idea what I was doing in the gym at first, but I was still seeing the results much faster than doing cardio.
That corrugated aluminum siding pales next to his washboard.
How I Did It
I started buying Muscle & Fitness and Flex magazines, etc while at the same time looking for training and nutrition advice on the internet. Initially it was all about training, and as I started seeing results I began reading about nutrition in order to make more gains and further progress.
I trained at the school gym and used to get up early in the morning, 4 days a week to lift. I started eating more lean meat such as canned tuna in water, because it is convenient and affordable.
The results gave me the motivation to get up during the really horrible, cold mornings and I guess I fell in love with the sport and the lifestyle more and more as I went along.
If the V-taper could speak, it might say, "Victory! Yes!"
Supplements
Morning (only once every 2-3 days):
Pre Workout:
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Pre-Workout Booster
2 - 2.5 servings
Diet
Meal 1:
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oats
100g
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soy milk
250 mL
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whole eggs
2
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egg whites
2
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peanut butter
1 tsp
Snack:
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banana
1
Meal 2: Post Workout
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Gatorade
30g
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apple
1
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tuna
90g
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oats/muesli bar
1
Meal 3:
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brown rice
150g
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chicken
100g
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broccoli
1 handful
Meal 4:
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brown rice
150g
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chicken
100g
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broccoli
1 handful
Snack:
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bread
2 slices
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peanut butter
1 tsp
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almonds
50g
Meal 5:
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0% milk
250 mL
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chicken/fish
100g
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vegetables
1 medium serving
Training
I am a big fan of Tom Platz and I try to replicate his training style, with every set using forced reps to failure.
Normally I train like the following; however I always switch the reps, exercise order, exercises, speed and position of hand/feet etc just to mix things up.
Day 1: Chest
Warm-up:
Pushups
1 set of 20 reps
Working Sets:
Dumbbell Bench Press
5 sets of 12, 10, 8, 6, 3 reps
Incline Dumbbell Press
3 sets of 10 reps, 1 drop set of 20 reps
Dumbbell Flyes
3 sets of 10 reps, 1 drop set of 20 reps
Cable Crossover
1 set of 10 reps, 1 drop set of 20 reps, 1 drop set of 30 reps
Day 2: Back
Warm-up:
Wide-Grip Lat Pulldown
2 sets of 30, 20 reps
Working Sets:
Bent Over Barbell Row
4 sets of 10 reps
Bent Over Two-Dumbbell Row
3 sets of 10 reps
Lying T-Bar Row
3 sets of 10 reps, 1 drop set of 10 reps-
Wide-Grip Lat Pulldown
1 set of 10 reps (behind the neck), 1 set of 10 reps (front), 1 set of 10 reps (reverse grip)
Day 3: Legs
Warm-up:
Leg Extensions
3 warm up sets of 20 reps
Working Sets:
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Leg Extensions
2 sets of 15,10 sets 
Barbell Squat
4 sets of 12, 10, 8, 8 reps
Leg Press
4 sets of 10 reps, 1 drop set of 10 reps-
Leg Extensions
2 sets of 20 reps, 1 drop set of 20 reps
Day 4: Calves/Hamstrings
Romanian Deadlift
3 sets of 15 reps
Seated Leg Curl
3 sets of 15 reps
Standing Calf Raises
4 sets of 10 reps
Calf Press On The Leg Press Machine
4 sets of 10 reps
Standing Dumbbell Calf Raise (single leg)
2 sets of 30 reps, each leg
Day 5: Shoulders/Traps
Seated Dumbbell Press
4 sets of 12, 10, 8, 8 reps
Barbell Shoulder Press
3 sets of 10 reps, 1 drop set of 10 reps
Side Lateral Raise
4 sets of 10 reps, 2 drop sets of 10 reps
Barbell Shrug
4 sets of 10 reps
Dumbbell Shrug
2 sets of 20 reps
Day 6: Abdominals
Decline Crunch (with dumbbell behind head)
4 drop sets of 20 reps
Hanging Leg Raise
4 sets of 20 reps
Crunch - Legs On Exercise Ball
2 sets of 30 reps
Plank
3 sets of 1.5/1 min holds
Day 7: Rest
Suggestions for Others
I just hope the other people that read this can be motivated by this article. If you are reading this right now then you must have a goal to accomplish, it may be bodybuilding related or it may not, but as long as you define your goals then you may work towards achieving them.
I am a fan of Arnold and his rules and I apply these to everyday life:
- Trust yourself.
- Don't be afraid to fail.
- Don't listen to the nay-sayers.
- Break some rules.
- Work your butt off.
- Give something back.
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