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Body Transformation: New Addiction To Muscle
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AGE 36
HEIGHT 6'1" WEIGHT 267 lbs BODY FAT 25% |
AGE 38
HEIGHT 6'1" WEIGHT 208 lbs BODY FAT 8% |
Why I Decided to Transform
As I walked past a mirror on December 28, 2010, I stopped and looked closely at myself. I was disgusted. I let myself go and didn't even recognize myself. I was in pretty good shape for a good part of my adult life, but after dealing with alcoholism and going through rehab twice I started eating a lot. I left one addiction for another.
For more than two years I packed on 50-plus pounds. I wanted to change my mind, body, and life. I went to the gym and started to get my life back in order.
How I Accomplished My Goals
I accomplished my goals because I made them a priority. I put my diet, exercise program, and motivation before all other activities. I strived to be healthier.
I firmly believe you can't just step gently into this type of program; you must jump in with both feet. I was my biggest critic and made sure I didn't settle no matter what. I was determined to accomplish a goal and move on to bigger goals. I was 110 percent committed.
Supplements That Helped Me Through the Journey
With Meal 1
Fish Oil
1 serving
With Meal 2 and 6
Dymatize Elite XT
1 serving
With Meal 1 and 3
USPlabs OxyELITE Pro
1 serving
With Meal 1, 3, and 5
USPlabs Compound 20
1 serving
Pre-workout
USPlabs JACK3D Micro
1 serving
Before Bed
USPlabs PowerFULL
1 serving
Diet Plan That Guided My Transformation
I followed a standard bodybuilding style diet for 12 weeks from December 2010 to April 2011 (40 percent protein, 40 percent carbs, and 10 percent fat). I ate every 2 1/2-3 hours and targeted 1800-2000 calories per day. I made sure to hit my macros and the rest took care of itself. I had no cheat meals during this diet for 12 weeks.
Meal 1
Oats
2 cups
Banana
1
Natural Peanut Butter
2 tbsp
Meal 2: Post-workout
-
Dymatize Elite XT
2 scoops
Chicken Breast
6oz
Meal 3
-
Chicken Breast
6oz
Hardboiled Eggs
2
Broccoli
2 cups
Meal 4
-
Chicken Breast
6oz
-
Egg Whites w/ Fat-free Cheese
1 cup
Meal 5
-
Chicken Breast
6oz
-
Broccoli
2 cups
Sweet Potato
1
Meal 6
-
Dymatize Elite XT
2 scoops
I'm currently a diehard intermittent faster. I eat all of my calories in a 4-6 hour window at the end of each day. Like my previous bodybuilding style diet, I aim to hit my macros every day and the rest takes care of itself.
I do have an occasional cheat meal, but it's not a cheat day. This diet takes a ton of discipline and totally debunks conventional nutritional wisdom, but it works for me.
Meal 1
Lean Pork
12oz
-
Broccoli
3-4 cups
-
Sweet Potato
1
Meal 2
Greek Yogurt
1 cup
-
Egg Whites
1 1/2 cups
-
Eggs
2
Almond Milk
1/2 cup
-
Dymatize Elite XT
2-3 scoops
-
Natural Peanut Butter
2 tbsp
Cottage Cheese
1 cup
Protein Pancakes:
Meal 3
-
Dymatize Elite XTw/ 1 cup Almond Milk
2 scoops
Apple
1
Diet Rules
- Avoid simple carbs
- Avoid trans fats
Favorite Food Items
- Chicken
- Egg whites
- Eggs
- Greek yogurt
- Cottage cheese
- Lean beef
- Lean pork
- Broccoli
- Sweet potato
- Whole grain cereal
- Almond milk
- Almonds
- Natural peanut butter
- Protein powder
Training Regimen That Kept Me on Track
I do cardio every day between for 45-60 minutes without my heart rate getting above 135-140 BPM.
Day 1: Chest
Dumbbell Bench Press
3 sets, 12-15 reps
Barbell Incline Bench Press - Medium Grip
3 sets, 12-15 reps
Machine Bench Press
3 sets, 12-15 reps
Incline Push-Up
3 sets, 12-15 reps
Day 2: Legs
Barbell Squat
3 sets, 12-15 reps
Leg Press
3 sets, 12-15 reps
Barbell Lunge
3 sets, 12-15 reps
Calf Press On The Leg Press Machine
3 sets, 12-15 reps
Leg Extensions
3 sets, 12-15 reps
Seated Calf Raise
3 sets, 12-15 reps
Barbell Deadlift
3 sets, 12-15 reps
Stiff-Legged Dumbbell Deadlift
3 sets, 12-15 reps
Day 3: Arms/abs
Triceps Pushdown
3 sets, 12-15 reps
Lying Triceps Press
3 sets, 12-15 reps
Tricep Dumbbell Kickback
3 sets, 12-15 reps
EZ-Bar Curl
3 sets, 12-15 reps
Hammer Curls
3 sets, 12-15 reps
Decline Crunch
3 sets, 25 reps
Day 4: Back
Pullups
3 sets, 12-15 reps
Hyperextensions (Back Extensions)
3 sets, 12-15 reps
Lying T-Bar Row
3 sets, 12-15 reps
Bent Over Barbell Row
3 sets, 12-15 reps
Cable Crunch
3 sets, 12-15 reps
Day 5: Shoulder/abs
Dumbbell Shoulder Press
3 sets, 12-15 reps
Side Lateral Raise
3 sets, 12-15 reps
Barbell Shrug
3 sets, 12-15 reps
Arnold Dumbbell Press
3 sets, 12-15 reps
Hanging Leg Raise
3 sets, 12-15 reps
Weighted Crunches
3 sets, 12-15 reps
Dumbbell Side Bend
3 sets, 12-15 reps
Day 6 & Day 7: Cardio
Jogging-Treadmill
40-60 min moderate to intense at various levels of incline
What Aspect Challenged Me the Most
The hardest part was finding ways to keep motivated through plateaus. I had to play mind games with myself. The best way for me to work through any doubt was to look for a guy in the gym that I wanted to look like and train like him. After all, he looks the way he does for a reason.
My Future Fitness Plans
I'm thinking about doing a show in the spring, but I'm not sure if it will be bodybuilding or physique.
Suggestions for Aspiring Transformers
- Do it for yourself. When it becomes about someone or something else, you lose focus of what's important.
- Diet is key. It doesn't need to be perfect, but it has to be 80 percent perfect.
- Keep switching your regimen. The body is smart and it will adapt.
- Plan. Winging it won't get it done.
- Measure out your food. Most people under estimate what they consume and over estimate what they burn.
How Bodybuilding.com Helped Me Reach My Goals
The forums are full of great knowledge. The site offers everything you need for supplements and the articles are inspiring and motivational.
Start Your Own Transformation Today
You Could Be Our Next Transformation Of The Week
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67 Comments
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- ht: 6'1"
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cmAcbrah
MIRIN. interested as to why all your lifts are in the 12-15 rep range? Straight hypertrophy?
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mich0102
Inspirational man!! I still struggle with alcohol but the gym truly helps. Keep up the great work.
- Body Stats
- ht: 5'10"
- wt: 160 lbs
- bf: 20.0%
- Body Stats
- ht: 5'10"
- wt: 181 lbs
- bf: 11.3%
liamlosesgut
Wow! Good job man! I am totally motivated by your transformation! I have a gut and was really thinking about a tummy tuck, but now I see that hard work and time is all I need! Keep on it bro!
- Body Stats
- ht: 5'5"
- wt: 172 lbs
- bf: 17.0%
- Body Stats
- ht: 5'8"
- wt: 162.8 lbs
- bf: 8.0%
- Body Stats
- ht: 5'9"
- wt: 187 lbs
- bf: 30.0%
- Body Stats
- ht: 6'2"
- wt: 185 lbs
- bf: 10.0%
Spuddles35
Congrats man! That is so awesome! Helping keep me motivated! And I love that you know about macros and incorporated that into your diet! You know what you're talking about and there is no broscience here! Keep it up!
- Body Stats
- ht: 5'11"
- wt: 255 lbs
- bf: 25.0%
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