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.
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.
Christopher Olivo's Supplements
Christopher Olivo's Diet Plan
-
Meal 1:
- 6 egg whites
- 2 cups of oats
- 1 oz of nuts
- 6 oz of white meat
- 2 rice cakes
- 1 tbs of peanut butter
- 7 oz of fish
Meal 2:
Meal 3:
Meal 4: Pre-Workout
Meal 5: Post-Workout
Meal 6:
Meal 7:
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
- 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
- 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
- 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 Monday: Chest & Triceps.
Tuesday: Back & Biceps
Click Here For A Printable Log Of Tuesday: Back & Biceps.
Wednesday: Off
Thursday: Legs
Click Here For A Printable Log Of Thursday: Legs.
Friday: Shoulders
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.