Bodybuilding.com - Male Transformation Of The Week - Christopher Olivo!

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Did you know?
Christopher's favorite magazine is Maximum Fitness.

The stresses of divorce left Christopher's body in terrible shape. But after reaching his heaviest weight, he decided to take control of his life. Read on to learn how he dropped 75 pounds!

Male Transformation Of The Week - Christopher Olivo!

By: Male Transformation Of The Week

Before:
265 lbs

After:
190 lbs

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Vital Stats
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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%

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

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Christopher Olivo's Weight Progress.

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How I Did It
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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.

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Christopher Olivo's Supplements
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Christopher Olivo.

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Christopher Olivo's Diet Plan
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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

Click Image To Enlarge.
Christopher Olivo.

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Christopher Olivo's Training Routine
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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

print 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

print 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

print 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

print Click Here For A Printable Log Of Friday: Shoulders.

Saturday & Sunday: Off

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Suggestions For Others
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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.