Name: David Shutler
Why I Got Started
I started weight lifting when I was in junior high, and eventually got really into bodybuilding and nutrition when I was in college. I always thought you had to have a big "bulking" offseason to put on muscle. Boy did I find out the hard way. I managed to get up to almost 250 pounds in March of 2008 which was my all time heaviest.
It wasn't until one day I stepped on the treadmill and was reading a magazine at the same time, when I finally had to stop the treadmill after running one mile. I was so out of breath! I decided it was time for a change. I knew I could still maintain my muscle mass if I dieted down right. And diet is what I did.
How I Did It
It definitely wasn't easy, but I challenged myself to get into the best shape of my life. I knew I had the discipline, and you have to learn to control your mind first and foremost in order to control your body. I wanted to be a fitness model. And that is where I stand today. From 245 pounds to 205 pounds at about 6-7% body fat.
I accomplished getting in my first magazine Exercise for Men Only in May of 2009 and look to do a lot more in the future, with Muscle and Fitness being one of my ultimate goals. The COVER! That is definitely high atop my list of "To do's."
Click To Enlarge.
You Have To Learn To Control Your Mind First And
Foremost In Order To Control Your Body.
The supplements I took during my transformation are the same ones I swear by today.
Morning and Post Workout:
- Whey Protein: 2 scoops
- BCAAs: 8g
- Waxy Maize Starch: 70g
- ON ZMA: 3 caps
Because I was so heavy at 245 and eating around 4000 calories, losing the fat and weight at first wasn't tough for me. I cut back on my carbohydrate intake, kept my fat intake around the same, and kept my protein high to avoid the breakdown of muscle.
When first starting out the diet, I was eating probably close to 3500 calories, and slowly came down as my weight came down. I aimed to lose 1 or 2 pounds per week. A sample day looked like this:
Meal 4: Pre Workout
- 40 grams Whey Protein mixed with 1 cup Oats
- 1 small Apple
- 1 tsp natural Peanut Butter or Almond Butter
Meal 5: Post Workout
Meal 7: Before Bed
I am a big believer in a mix of power and hypertrophy style workouts ... so that is how I divided it during the week. I would have two full body days split into two(one upper and one lower) where I focused more on a powerlifting scheme with more weight and less reps.
The other three days I would train with higher volume (more reps and more sets, moderate to lighter weight to get that good pump). I think this is one of the best ways to continue to see results if your nutrition is on point. A sample week looked like this, and actually this is similar to what I follow now:
Day 1: Upper Body Power Day
- Dumbbell Incline Bench Press: 5 sets of 5 reps
- Barbell Bench Press: 3 sets of 8-10 reps
- Dumbbell Flyes: 3 sets of 10-12 reps
- Weighted Pullups: 5 sets of 5 reps
- Barbell Row: 3 sets of 8-10 reps
- Low Cable V Bar Row: 3 sets of 8-12 reps
- Dumbbell Pullover: 3 sets of 8-12 reps
- Military Press: 5 sets of 5 reps
- Side Lateral Raises: 3 sets of 8-10 reps
- Rear Delt Flyes: 3 sets of 8-12 reps
- Dumbbell Shrugs: 3 sets of 6-8 reps
- Dumbbell Curl: 3 sets of 6-8 reps
- Preacher Curl: 2 sets of 8-10 reps
- Skull Crushers: 3 sets of 6-8 reps
- Rope Pulldown: 2 sets of 8-10 reps
Day 2: Lower Body Power Day
- Heavy Squats: 3 sets of 5 reps
- Leg Extensions: 3 sets of 12 reps
- Stiff Legged Deadlifts: 3 sets of 5 reps
- Leg Curls: 3 sets of 8 reps
- Seated Calf Raise: 3 sets of 5 reps
- Standing Calf Raise: 3 sets of 8 reps
Day 3: Cardio
- 30-45 min slow walk on incline Treadmill
Day 4: Back/Chest Hypertrophy
More sets and reps, use similar exercises to Monday, but good to switch it up and add things. Don't be afraid to go into rep ranges of 15-20 reps. Remember, quality over quantity! Don't sacrifice form for ego!
- Incline Bench Press: 3 sets of 15-20 reps
- Barbell Bench Press: 3 sets of 15-20 reps
- Incline Dumbbell Flyes: 3 sets of 15-20 reps
- Wide Grip Pullups: 3 sets of 15-20 reps
- Barbell Row: 3 sets of 15-20 reps
- High Cable Pulldowns: 3 sets of 15-20 reps
- Dumbbell Pullover: 3 sets of 15-20 reps
Day 5: Lower Body Hypertrophy
- Squats: 4 sets of 10 reps
- Hack Squats: 4 sets of 10 reps
- Leg Extensions: 4 sets of 12 reps
- Stiff Legged Deadlifts: 4 sets of 12 reps
- Leg Curls: 4 sets of 12 reps
- Walking Dumbbell Lunges: 1 set to opposite end of gym
- Seated Calf Raise: 4 sets of 12 reps
- Standing Calf Raise: 4 sets of 12 reps
Day 6: Shoulders/Arms Hypertrophy
- Military Press: 3 sets of 10 reps
- Side Lateral Raises: 4 sets of 12-15 reps
- Reverse Flyes: 3 sets of 12-15 reps
- Skull Crushers: 4 sets of 10 reps
- Close Grip Bench Press: 3 sets of 12 reps
- Triceps Pressdowns: 3 sets of 12 reps
- Standing Barbell Curl: 4 sets of 10 reps
- Hammer Curls: 3 sets of 10 reps
- Concentration Curls: 3 sets of 12 reps
- Barbell Shrugs: 4 sets of 12-15 reps
Day 7: Rest
It is important to note that after a lot of these workouts I was doing some additional cardio-30 minutes usually slow walk on an incline or doing the Stairstepper/Elliptical. I would even sometimes go in to do just cardio on Sundays. I was extremely motivated!
Suggestions for Others
My suggestion for others when they ask me how they achieve a great physique: Persistence, Passion and Patience. You must have discipline in order to accomplish great things. Sacrifices must be made, but that is what makes you stronger in the long run.
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