Vital Stats

Name: Christopher Olivo
Email: totalmeltdown321@hotmail.com
BodySpace: Totalmeltdown

Before:
Age: 29
Height: 5'11"
Weight: 265 lbs
Body Fat: 30%

After:
Age: 31
Height: 5'11"
Weight: 190 lbs
Body Fat: 8%

Why I Got Started

While going through a divorce, I became extremely stressed which caused me to gain weight. After reaching my highest weight of 265 pounds, I decided to regain control of my life.

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Christopher Olivo's Weight Progress.

How I Did It

I became more familiar with the different forms of carbs through reading the forums and accepting that cardio is a must.

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I Became More Familiar With
The Different Forms Of Carbs.

Christopher Olivo's Supplements

• Zero Carb Isopure
• L-Glutamine
• Amino Acids
• BCAA's
• Hydroxycut Hardcore
• Flax Seed Oil
• Multivitamins

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Christopher Olivo.

Christopher Olivo's Diet Plan

Meal 1:
• 6 egg whites
• 2 cups of oats
• 1 oz of nuts

Meal 2:

• 6 oz of white meat
• 2 rice cakes
• 1 tbs of peanut butter

Meal 3:

• 6 oz of white meat
• 2 cups of oats
• 1 oz of nuts

Meal 4: Pre-Workout

• 8 oz of red meat
• 1 cup of rice
• 1 oz of nuts

Meal 5: Post-Workout

• 7 oz of white meat
• 1 cup of rice
• 1 oz of nuts

Meal 6:

• 8 oz of white meat
• 1 1/2 cups of oats
• 1 oz of nuts

Meal 7:

• 7 oz of fish

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Christopher Olivo.

Christopher Olivo's Training Routine

Monday: Chest & Triceps
• Barbell Bench Press: 5 sets 10 to 12
• Incline Dumbbell Press: 4 sets 10 to 12
• Dumbbell Flyes: 3 sets 8 to 10
• Decline Dumbbell Press: 3 sets 8 to 10
• Close-Grip Bench Press: 4 sets 10 to 12
• Rope Pushdowns: 4 sets 10 to 12
• Triceps Kickbacks: 3 sets 10 to 12
• Dips: 3 sets 12 to 15

Click Here For A Printable Log Of Monday: Chest & Triceps.

Tuesday: Back & Biceps

• Barbell Deadlift: 5 sets 8 to 10
• Bent Over Barbell Rows: 4 sets 8 to 10
• Pullups: 2 sets 12 to 15
• Lat Pulldown: 2 sets 10 to 12
• Barbell Curls: 5 sets 10 to 12
• Incline Dumbbell Curls: 4 sets 10 to 12
• Preacher Curls: 3 sets 10 to 12
• High Pulley Cable Curls: 3 sets 10 to 12

Click Here For A Printable Log Of Tuesday: Back & Biceps.

Wednesday: Off

Thursday: Legs

• Leg Extension: 4 sets 12 to 15
• Squats: 5 sets 10 to 12
• Lunges: 4 sets 10 to 12
• Leg Press: 4 sets 10 to 12
• Seated Calf Raise: 5 sets 10 to 12

Click Here For A Printable Log Of Thursday: Legs.

Friday: Shoulders

• Military Press: 5 sets 10 to 12
• Side Lateral Raise: 5 sets 10 to 12
• Behind The Neck Press: 3 sets 10 to 12
• Shrugs: 4 sets 10 to 12

Click Here For A Printable Log Of Friday: Shoulders.

Saturday & Sunday: Off

Suggestions For Others

The best advice I can give is to just set realistic, short-term goals. Taking baby steps is the way you stay motivated because you see your body change. Stay focused and eat clean, because that's what it all comes down to.

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Set Realistic, Short-Term Goals.

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!

maletransformations@bodybuilding.com

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