Name: Claudio Ramos

Email: cramos1279@yahoo.com

Bodyspace: cramos1279

Before: Age: 26 Height: 5'9" Weight: 317 lbs Body Fat: 42%	After: Age: 27 Height: 5'9" Weight: 190 lbs Body Fat: 9.3%

Why I Got Started

Well, at my workplace they had a walking challenge for better health over a 3-month period. I originally wasn't going to join but then decided "What the heck, I will give it a shot. Maybe lose some pounds." Little did I know as I started this challenge I was dropping weight. A week after, I said "Let me get my diet in check," so I did and started to drop weight even faster. By the end of the walking challenge I went from 317 pounds to 242 pounds, a total of 75 pounds. I said "Why stop here." I started to lift and learn about bodybuilding and now I'm hooked. Right now I currently weigh 190 pounds and have gotten more muscular in a total of 1 year so far. I am still currently cutting to lower my body fat but eating enough calories in order to continue building muscle.

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I thought, 'What The Heck, I will Give It A Shot. Maybe Lose Some Pounds.'

How I Did It

Really, I couldn't have done it without BB.com. I have tried so many diets and failed completely. With the BB.com training, nutrition, and cardio articles I was able to develop, change, and tweak a plan that fit me and showed me results. I owe a significant amount of my success to BB.com.

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With The BB.com Training, Nutrition, And Cardio Articles I Was Able To Develop, Change, And Tweak A Plan That Fit Me And Showed Me Results.

Supplements

• Cheap Supplements BCAA
• Cheap Supplements Creatine Monohydrate
• Cheap Supplements Glutamine
• Cheap Supplements Fish Oil
• Cheap Supplements Joint Product
• Met-Rx Big 100 Colossal Bar
• USPLabs OxyElite Pro
• USPLabs Asteroid Stack
• USPLabs Jack3d
• USPLabs Pink Magic
• Universal Animal Pak
• Whey Protein

Diet

I eat pretty much the same thing every day. It avoids confusion in Micronutrients, and Calorie Count.

Meal 1:

• 1oz packet of any regular Oatmeal
• 1 serving Cheap Supplements BCAA
• 1 serving Cheap Supplements Fish Oil
• 1 serving Cheap Supplements Joint Product
• 1 serving USPLabs OxyElite Pro
• 1 serving Universal Animal Pak

Meal 2:

• 1 Met-Rx Big 100 Colossal Bar

Meal 3:

• 1 scoop of Whey Protein
• 24g natural Peanut Butter

Meal 4:

• 140g of Chicken
• 4oz of mixed Vegetables
• 125g of Brown Rice

Meal 5: Pre Workout

• 2 scoop of Whey Protein
• 24g natural Peanut Butter
• 1 serving Cheap Supplements Creatine Monohydrate
• 1 serving USPLabs Asteroid Stack
• 1 serving USPLabs Jack3d

Meal 6: Post Workout

• 2 scoop of Whey Protein
• 1 serving USPLabs Pink Magic
• 1 serving Cheap Supplements Glutamine

Meal 7:

• 140g of Chicken
• 4oz of mixed Vegetables
• 125g of Brown Rice

Meal 8:

• 1 scoop of Whey Protein
• 24g natural Peanut Butter

Totaling around 2500 calories. Approximately 150g carbs, 300g protein, 75g fat.

Training

Day 1: Legs/Abs

• Squats: 4 sets of 6, 8, 10, 12 reps
• Leg Extensions: 4 sets of 10 reps

Superset:

• Hack Squats: 4 sets of 8 reps
• Barbell Calf Raise: 4 sets of 8 reps

• Leg Curls: 3 drop sets until failure
• Hanging Leg Raises: 3 sets of 20 reps
• Crunches: 3 sets of 20 reps
• Air Bike: 3 sets of 20 reps
• Cable Crunch: 3 sets of 20 reps
• 20 Minutes HIIT Cardio

Day 2: Chest

• Bench Press: 4 sets of 6, 8, 10, 12 reps
• Butterfly: 4 sets of 10 reps

Superset:

• Incline Bench Press: 4 sets of 8 reps
• Decline Bench Press: 4 sets of 8 reps

• Cable Crossovers: 3 drop sets until failure

Day 3: Back/Abs

• Deadlifts: 4 sets of 6, 8, 10, 12 reps
• Seated Rows: 4 sets of 10 reps

Superset:

• V-Bar Pulldown: 4 sets of 8 reps
• Full Range of Motion Lat Pulldown: 4 sets of 8 reps

• Bent Over Barbell Rows: 3 drop sets until failure
• Hanging Leg Raises: 3 sets of 20 reps
• Crunches: 3 sets of 20 reps
• Air Bike: 3 sets of 20 reps
• Cable Crunch: 3 sets of 20 reps
• 20 Minutes HIIT Cardio

Day 4: Shoulders

• Military Press: 4 sets of 6, 8, 10, 12 reps
• Low Pulley To Neck: 4 sets of 10 reps

Superset:

• Barbell Shrugs: 4 sets of 8 reps
• Behind The Back Barbell Shrugs: 4 sets of 8 reps

• Barbell Raises: 3 drop sets until failure

Day 5: Arms/Abs

• Preacher Curls: 4 sets of 6, 8, 10, 12 reps
• Cable Hammer Curls: 4 sets of 10 reps

Superset:

• Lying Cable Curls: 4 sets of 8 reps
• Cable Curls: 4 sets of 8 reps

• Lying Overhead Curls: 3 drop sets until failure
• Triceps Pulldowns: 4 sets of 6, 8, 10, 12 reps
• Close-Grip Bench Press: 4 sets of 10 reps

Superset:

• Lying Triceps Pullups: 4 sets of 8 reps
• Overhead Triceps Pulldowns: 4 sets of 8 reps

• Knee Down Triceps Pulls: 3 drop sets until failure
• Forearm Curls: 4 heavy sets of 10-15 reps
• Hanging Leg Raises: 3 sets of 20 reps
• Crunches: 3 sets of 20 reps
• Air Bike: 3 sets of 20 reps
• Cable Crunch: 3 sets of 20 reps
• 20 Minutes HIIT Cardio

Day 6: Rest

Day 7: Rest

Note: HIIT cardio and Triple drop set of Abs are down in the mornings on Monday, Wednesday, and Friday.

Suggestions For Others

I never in my life thought I would ever lose this weight and get this far. I was okay with being overweight and big for the rest of my life. As it turns out you don't have to settle. Don't settle. Get that motivation, dedication, and determination and run with it. Believe me, I was a lazy person and if I can do it then so can you. It's possible. Keep at it and never back down. It's amazing where you will end up. Set goals, short term and long term. Make them feel impossible so you work harder to get there. Only you control how far you really want to go.

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Keep At It And Never Back Down.

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