Body Transformation: From Donuts To Dumbbells - Cortez Goes For The Gold

Cortez needed a way to cope with stress and get his diet on track. That's when he discovered gym therapy. Read his story!

Vital Stats

Name: Cortez Ranieri
Email: cortez_2828@hotmail.com
Bodyspace: CortezRanieri12

Cortez Ranieri Cortez Ranieri

Before:

Age:
15
Height:
5'6"
Weight:
155 lbs
Body Fat:
20%
Waist:
34"

After:

Age:
18
Height:
5'10"
Weight:
170 lbs
Body Fat:
6%
Waist:
32"

Why I Got Started

I was always an overweight child and as I approached my teen years I started getting into steady pace cardio. In 2007 I told myself I really wanted to lose the fat, I started consistently doing cardio and I grew in height.

This eventually resulted in me leaning out and becoming the average skinny kid. Tragically near the end of 2007 my mother lost her battle to lung cancer. This took a tremendous toll on me and I really needed a way to reveal all the stress and emotions bottled up inside of me.

I was a competitive soccer player but this didn't completely relieve all my stress and that's when I really wanted to start weight lifting and gain some lean muscle.

I really wanted to start weight lifting and gain some lean muscle.

How I Did It

A friend invited me to one of his personal training sessions and I instantly fell in love with weight lifting and pushing my limits. I continued weight training twice per week with the trainer and the results I saw were something that kept my drive alive and mentally forced me to want to improve my overall body.

I eventually joined a local gym and put together a routine where I was lifting 4 times per week. I began buying magazines, searching the Internet for ideas and talking to local people at the gym about their routines. I eventually got into nutrition and the results from eating right were unbelievable.

At first changing over from fast food and junk was very hard but I found ways to inspire me not to eat poorly. I posted quotes around my room to remind me of my goals. My favorite quote being "If you're going through hell, keep going" - Winston Churchill.

Eventually my friends were complimenting me on my transformation and I inspired them to begin their own. They joined me at the gym and fell in love with the sport as well. This gave me a lot of confidence and definitely allowed me to have a feeling of satisfaction that a lot of my friends were changing not only their bodies but their lives for the better.

I eventually got into nutrition and the results from eating right were unbelievable.

Supplements

The supplements I use are important to me and help me greatly with my gains. But, supplements are nothing compared to hard work in the gym and proper nutrition.

If you don't have both a good work ethic in the gym and good nutrition, supplements will just not get you the body you desire. With all three of these aspects in check you will be unstoppable!

With Meal 1:
With Meals 1 & 2:
Morning, Post Workout & Before Bed:
Morning, Pre Workout & Post Workout:
Post Workout:

Diet

My diet consists of fairly low carbohydrates; my only meals that involve carbs are Breakfast, Pre Workout & Post Workout.

I found that reducing my carb intake keeps me at my leanest but having them at certain meal throughout my day provides me with the energy I need to be able to lift and grow in size.

Meal 1:

Meal 2:

Meal 3:

Meal 4: Pre Workout

Meal 5: Immediately Post Workout

Meal 6: 1 Hour Post Workout

Meal 7:

Meal 8: Before Bed

Training

My training consists of a lot of supersets with heavy weights. I found this method keeps me very lean and allows me to build lean muscle at the same time.

I prefer HIIT Cardio (High Intensity Interval Training) over steady pace cardio because it keeps my heart rate at a high pace throughout the workout. I also find HIIT to be a lot more effective when trying to get lean or stay lean compared to steady pace cardio.

Day 1: Chest/Calves

Working Sets:

Superset:

Superset:

Working Sets:

Day 2: Back/HIIT Cardio

HIIT Cardio

Working Sets:

Superset:

Superset:

Superset:

HIIT Cardio:

Day 3: Shoulders/Traps/Abs

Working Sets:

Superset:

Superset:

Working Sets:

Superset:

Superset:

Day 4: Arms/HIIT Cardio

Working Sets:

Superset:

Superset:

Superset:

HIIT Cardio:

Working Sets:

Superset:

Superset:

Superset:

Day 5: Legs

Working Sets:

Day 6: Rest
Day 7: HIIT Cardio Only

Suggestions for Others

The best way to keep at bodybuilding is to able to find something or someone that keeps you motivated. For me I needed a life changing experience, which eventually gave me an unstoppable drive to better myself. Once you see results you need to remember that these results only build on each other. Once you find that mind body connection no one can get in your way.

I constantly set realistic goals for myself and when I reach these goals there is no better feeling. When I'm in the gym I constantly think, "Give it everything you got on every set." After you gave it your all and put down the weight you have this temporary pain in the muscle you worked. But after that temporary pain is gone, the feeling you get of knowing you just pushed your limits and gave it your all is indescribable; it's something you need to experience for yourself.

A lot of people ask me what I do exactly and what supplements I take, etc. This may seem like "bro science" but no one can tell you exactly what will work best for you. You need to try variations of different workouts and supplements and find what works best for you because everyone is different.

In conclusion you need to find that drive within and let no one get in your way. If you know what you're worth then go out and get it. No one ever gave it their all and said to themselves that was a waste of time. Give it everything you got and you will be rewarded.

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