Body Transformation: Colton Pulverized His Post-Graduation Pounds

by Male Transformation Of The Week Oct 14, 2011

Vital Stats

Name: Colton Schenk

Bodyspace: Schenk51


Before: Age: 20 Height: 5'6" Weight: 240 lbs Body Fat: 33% Waist: 44"	After: Age: 21 Height: 5'6" Weight: 165 lbs Body Fat: 10% Waist: 31.5"

Why I Got Started

I started lifting when I was in 8th grade to prepare for High School football. I kept lifting through high school when I played O-line for the '06 state champion team.

I kept my passion for lifting but fell due to "grown up" life that hit me hard and fast. I was 18, married, a new father and stuck working a desk job. I kept eating like I was training while I sat on my butt constantly.

It wasn't just waking up one day and realizing I was huge. I knew that I was getting bigger and instead of taking that and using it as motivation I let it depress me. Before long I was unhealthy, ashamed of my appearance and my self-esteem was plummeting.

I knew I needed an out in my life. Lifting was the way for me to keep a cool head. Without the physical exertion I was used to, I was constantly uptight and quick-tempered. I was finally urged to take control of my life and pick up a hobby and lifestyle I enjoyed.

I joined a gym and started lifting three times per week. I didn't change my diet so progress was really slow at first. I was challenged by a co-worker to do a 12-week transformation. Once I saw my body begin to change I was immediately hooked.

I was finally urged to take control of my life and pick up a hobby and lifestyle that I enjoyed.

How I Did It

The first transformation I tried was Kris Gethin's daily video trainer series. I loved the format and getting to watch a video everyday. It was great to see the exercises and the proper form used to do them.

During this transformation I struggled with my diet and didn't really take it seriously. However I did see some decent results. My latest transformation was Kris' "12 Week Hardcore Trainer" video series.

After the average results from my first transformation I was determined to do this one better. I made sure to hit all my cardio sessions and stay away from the junk food that I was used to.

I made sure to hit all my cardio sessions and stay away from the junk food that I was used to.

Supplements

Pre Workout:

USPLabs Jack3d

1 scoop
Beta-Alanine

1 tsp
BCAAs

2 tsp

Pre Workout & Post Workout:

BSN Syntha 6

1 scoop
Glutamine

2 tsp

Diet

Meal 1:

egg whites

6
whole wheat/ whole grain bread (cooked as French toast) with sugar free syrup

2 slices

Meal 2:

grilled chicken breast

4 oz
whole wheat pasta w/ mustard

1/3 cup

Meal 3:

tuna

4 oz
whole wheat bread

2 slices

Pre Workout:

blended source protein

1 scoop

Post Workout:

blended source protein

1 scoop
quick oats

1/4 cup

Meal 4:

grilled chicken

4 oz
steamed broccoli

1 cup

Meal 5:

lean beef steak

4 oz
green beans

1 cup

Before Bed:

casein protein

1 scoop

Training

For my results I used two of Kris Gethin's 12 week video trainer series. For my latest cut I used the 12 week hardcore trainer. A typical week is like this:

Day 1: Legs

Jogging-Treadmill
20 minutes
Leg Press
3-5 warm-up sets of 10-12 reps
3 sets to failure in 10-12 reps
Seated Leg Curl
2 warm-up sets of 15 reps
3 sets to failure in 10-12 reps
Lying Leg Curls
2 warm-up sets of 10-12 reps
3 sets to failure in 10-12 reps
Leg Extensions
2 warm-up sets of 15-20 reps
2 sets to failure in 10-12 reps
Hack Squat
2 warm-up sets of 15-20 reps
3 sets to failure in 15-30 reps
Jogging-Treadmill
20 minutes

Day 2: Chest/Triceps

Jogging-Treadmill
20 minutes
Dumbbell Bench Press
3 warm-up sets of 6-10 reps
2 sets to failure in 6-10 reps
Incline Dumbbell Flyes
2 sets to failure in 8-10 reps
Straight-Arm Dumbbell Pullover
2 sets to failure in 10-12 reps
Cable Rope Overhead Triceps Extension
3 sets to failure in 10-12 reps
Cable Lying Triceps Extension
3 sets to failure in 10-12 reps
Standing Dumbbell Triceps Extension
3 sets to failure in 10-12 reps
Jogging-Treadmill
20 minutes

Day 3: Cardio Only

Jogging-Treadmill
20 minutes AM
20 Minutes PM

Day 4: Back/Biceps

Jogging-Treadmill
20 minutes
Underhand Cable Pulldowns
1 warm up set of 8-10 reps
3 sets of 8-10 reps
Bent Over Barbell Row
1 warm up set of 8-10 reps
3 sets of 8-10 reps
Hyperextensions (Back Extensions)
1 warm up set of 10-12 reps
2 sets of 10-12 reps
Straight-Arm Pulldown
7 sets of 12-15 reps
Concentration Curls
2 warm-up sets of 12-15 reps per arm
3 sets of 12-15 reps per arm
Dumbbell Alternate Bicep Curl
3 sets of 12-15 reps per arm
Standing Biceps Cable Curl
3 sets of 15-20 reps
Jogging-Treadmill
20 minutes

Day 5: Shoulders/Calves/Abs

Jogging-Treadmill
20 minutes
Seated Barbell Military Press
2 warm up sets of 6-8 reps
3 sets of 6-8 reps
Side Lateral Raise
1 warm up set of 12-15 reps
3 sets of 12-15 reps
Upright Barbell Row 21's
3 sets of 7 reps
Seated Bent-Over Rear Delt Raise
7 sets of 12-15 reps

Superset:

Sit-Up (weighted)
3 sets of 15-20 reps
Seated Calf Raise
3 sets of 20 reps

Standing Calf Raises (single leg)
3 sets of 18-20 reps each
Jogging-Treadmill
20 minutes

Day 6: Cardio Only

Jogging-Treadmill
20 minutes AM
20 Minutes PM

Day 7: Rest

Suggestions for Others

If I gave anyone advice it would be to take their diet seriously. A food log is a great way to stay accountable for what you're putting into your body. It doesn't make sense to work your butt off in the gym and then keep it from coming off by putting junk back into your body.

If you're stuck and you don't know what to do, be proactive and find some help. Bodybuilding.com is a great resource to consider. It has excellent programs that you can follow on a daily basis. Or simply ask someone at the gym what they are doing or if they know of something you could apply to your life.

It's your body and you have to live with it (hopefully for a long time) so take care of it, get it in shape and have some fun while doing it.

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Dec 31, 2011 10:51pm

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Body Stats
ht: 6'0"
wt: 178 lbs
bf: 9.0%

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Body Transformation: Colton Pulverized His Post-Graduation Pounds

Vital Stats

Why I Got Started

I was finally urged to take control of my life and pick up a hobby and lifestyle that I enjoyed.

How I Did It

I made sure to hit all my cardio sessions and stay away from the junk food that I was used to.

Supplements

Pre Workout:

Pre Workout & Post Workout:

Pre Workout & Before Bed:

Post Workout:

Before Bed:

Diet

Meal 1:

whole wheat/ whole grain bread (cooked as French toast) with sugar free syrup

Meal 2:

Meal 3:

Pre Workout:

Post Workout:

Meal 4:

Meal 5:

Before Bed:

Training

Day 1: Legs

Day 2: Chest/Triceps

Day 3: Cardio Only

Day 4: Back/Biceps

Day 5: Shoulders/Calves/Abs

Upright Barbell Row 21's

Superset:

Sit-Up (weighted)

Standing Calf Raises (single leg)

Day 6: Cardio Only

Day 7: Rest

Suggestions for Others

You Could Be Our Next Transformation Of The Week

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