The Chub To Champ Video Transformation Article With Mitch Edmunds.

Follow the basic training, nutrition, and supplement program that Mitch has used for the past year. In that time he has gained over 30 lbs. of lean body mass. Get the full details of his plan right here.
Part 1 | Part 2


Video Transformation Article
From Over-Weight To Professional Bodybuilder.

Author's Note
There was an overwhelming interest in Part 1 of this article, especially from people who viewed the Time Sequence Video Clips. I received many e-mails; thanks for your favorable comments.

Mitch Edmunds has only just begun to realize his lifelong dream of becoming a professional bodybuilder. In 2004 Mitch entered and won the Northeast American INBF contest. With this first place win, Mitch earned his WNBF pro card. Already, in 2005 Mitch has competed in his first WNBF sanctioned contest in preparation for the main event coming this November, in New York City.

While this dream-come-true story is a common goal for many people visiting Bodybuilding.com, it was a special accomplishment for Mitch considering this goal was realized at age 39. It was just a few years earlier that Mitch essentially just started bodybuilding; serious bodybuilding.


An Inspirational Transformation

Most people were very impressed with Mitch's progress and state of bodybuilding development, keeping in mind that Mitch is age 40, and has only been bodybuilding for about 3 years.

Mitch is also a natural, drug-free bodybuilder, and his transformation and continued progress is an inspiration to people who want to make impressive gains without using drugs. Mitch's success is due to persistence and following a viable training, nutrition, and supplement program.

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Between Mitch's success and from my Old-School Bodybuilding articles with Bill Grant, I know that this has started a movement of people making a better effort to perfect their training, nutrition and supplement programs, and focus on doing it the smart way, to reach their "natural potential".

Based on popular demand, I'm working on additional parts to this article series. Mitch has gained over 30 pounds of lean body mass in just a year. He is making steady progress, and we will be revealing some of his new training and nutrition approaches that work best.

But, for now, enjoy learning about Mitch's basic training, nutrition and supplement program that he has been using the past year to make incredible gains and progress.

This article presents the training, nutrition and supplement programs Mitch has been following the past year to gain over 30 pounds of lean body mass. Mitch's training program includes training each major body part at least once a week, for several sets, during a 4 day core resistance training program.

Then on day 5, Mitch trains certain body parts a second time that he feels need the extra workout to make the progress in building symmetry he is looking for.

Aerobic Training:

    Concerning aerobic training, as Mitch is susceptible to gaining body fat, he performs at least 3, 30 minute sessions of aerobics during his regular training season, and will up this to at least 5 sessions per week during the 3 months prior to a contest.


    Click To Enlarge.
    Mitch With Personal Trainer & Co-Owner Of Health & Body Steve,
    Checking On Mitch's Aerobic Exercise Progress.

    However, keep in mind that for bodybuilding, when it comes to aerobics, less is often better, as this type of exercise competes with your muscle building training stimulus.

    It is best to do the minimum of aerobics for optimum muscle mass results; it's a matter of what your primary bodybuilding goals are. When your primary goal is building maximum muscle mass for bodybuilding contests, then you need to reduce training that will be in conflict with this primary goal.

    To maintain cardiovascular fitness, and to boost your metabolic rate, keep your resistance training fast paced and your heart rate at a health exercising level.

    If you have trouble losing body fat or maintaining the body fat levels you want, then introduce aerobic exercise slowly to determine the minimum you need to do for the best results; it's a real balancing act.


Standard Resistance Training Routine
With Emphasis On The Biceps & Triceps.

Mitch stays in the standard 8 to 12 rep range for most of the year. Three months before a contest, he will use lighter weights and higher reps, up to 15 reps. During this lower intensity pre-contest training, he includes at least one heavier set, per body part per week, to stimulate the larger Type IIb muscle fibers to maintain their size.

On Friday's, when Mitch performs a second workout for certain muscle groups, he usually uses lower weights and a higher rep range, 10 to 15 reps. This helps provide an extra growth stimulus for the Type IIa muscle fibers. Keep in mind that Mitch is a professional bodybuilder, so this is an advanced program.

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If you are at an intermediate level of training, and want to ease in to this training program, you can start by performing 1-2 sets instead of 4 sets per exercise, and work your way up to 4 sets. Also, make sure to perform a light workload warm-up set, and use a training partner when required.

Mitch evaluates his symmetrical progress every 4 to 6 weeks, and will rotate other body parts on this Friday fine-tuning workout he feels need a second workout to increase growth rate and maintain symmetrical increases in muscle development.

If you have been following a once per week body part workout, when following Mitch's program, you should experience an increase in muscle growth, especially during the first 2 months.


The Video Clips

This Article Includes Video Clips For The Following Exercises:

 To learn more about the exercises, click on links provided below.

These video clips show Mitch performing a demonstration set, then Mitch performs a second set that is a close-up of the muscles he is exercising.

Because Mitch was at pre-contest low body fat level, with incredible muscle definition, you can see phenomenal muscle detail, which makes these video clips a nice anatomy, plus exercise demonstration.

Chin-Ups:

Lateral Raises:

Low Pulley Front Raises:

Upright Rows:

Walking Dumbbell Lunges:

Mitch's Standard Resistance Training Routine
Monday
Chest Sets Reps
Incline Machine or Dumbbells* 4 8-10
Bench Press with Barbells or Dumbbells 4 8-10
Cable Crossover, Lying Flys or Seated Fly Machine 4 8-10
*Note: using lighter weights when using dumbbells
Biceps Sets Reps
Cable Curls 4 8-10
Barbell Curls 4 8-10
Dumbbell Curls 4 8-10
Click Here For A Printable Log Of Monday: Chest / Biceps.
Tuesday
Back Sets Reps
Chin-ups 4 10-12
Cable Pulldowns to Front 4 8-10
One-Arm Dumbbell Rows 4 8-10
Bent Over Barbell Rows 4 8-10
Triceps Sets Reps
Pressdowns 4 8-10
Close-Grip Bench Press 4 8-10
Skull Crushers 4 8-10
Click Here For A Printable Log Of Tuesday: Back / Triceps.
Wednesday
Legs Sets Reps
Lunges (walking) 4 1 lap
Squats 4 8-10
Leg Extensions 4 8-10
Leg Curls 4 8-10
Stiff Leg Deadlifts (dumbbells) 4 8-10
Standing Calf Raises 4 8-10
Seated Calf Raises 4 8-10
Tibialis Strength Trainer 4 8-10
Click Here For A Printable Log Of Wednesday: Legs.
Thursday
Shoulders/Traps Sets Reps
Dumbbell Press 4 8-10
Seated Cable Rows 4 8-10
Front Raises (cable machine) 4 8-10
Shrugs 4 8-10
Behind Back Shrug 4 8-10
Click Here For A Printable Log Of Thursday: Shoudlers / Traps.
Friday
Arms Sets Reps
Cable Curls 4 10-15
Barbell Curls 4 10-15
Pushdowns (bar) 4 10-15
Pushdowns (rope) 4 10-15
Click Here For A Printable Log Of Friday: Arms.
Abs
See Part 1 for Mitch's core ab exercises and pre-contest ab schedule and nutrition plan At least 3 times a week in the evenings or on weekends.


Mitch's Basic Nutrition Plan

On the nutrition side, planning, planning and more planning is a key factor to Mitch's bodybuilding success. Mitch follows a macronutrient intake of 55-50% carbohydrates, 25-30% protein, and 15 to 20% fat. This is spread out over several meals per day, with total daily caloric intake between 4,100 to 4,500 calories a day.

Keep in mind that Mitch is 6 foot 3 inches tall and weighs about 255 pounds, so based on your caloric intake needs you will have to adjust Mitch's basic plan to best suit your personal needs. You can refer to Part 1 of this article for Mitch's special contest preparation nutrition plan.

Supplement Program

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    Mitch's supplement program includes using a meal replacement bar or shake as part of one meal, and taking a special All-In-One muscle building formulation three times a day called Explosive Growth Blend that contains all the top scientifically proven muscle building ingredients along with the top fat metabolizing ingredients.

    Due to Mitch's susceptibility to gain body fat, he has found following a nutrition program that modulates macronutrients helps him keep his body fat levels under control.

    To accomplish this, Mitch follows his basic nutrition plan for 2 days, then on day 3 Mitch follows a nutrition meal plan that is reduced in carbohydrates and fat content. Mitch repeats this 2 day/1 day cycle.

MITCH'S BASIC NUTRITION PLAN:
Meal Regular Days Reduced Carb / Fat Days
Meal 1 Explosive Growth Blend
2 cups oatmeal
10 eggs (4 whole, 6 whites)
Explosive Growth Blend
1 1/2 cups of oatmeal
10 egg whites
Meal 2 10 oz salmon 10 oz of salmon
2 1/2 cups broccoli 2 1/2 cups broccoli
2 cups brown rice 1 cup brown rice
Meal 3 Explosive Growth Blend
10 oz. chicken or turkey
1 large sweet potato
9 oz spinach
Explosive Growth Blend
10 oz. of chicken or turkey
1 large sweet potato
9 oz of spinach
Meal 4 1 banana 1 banana
1 meal replacement bar or shake 1 meal replacement bar or shake
1 tbsp peanut butter
Meal 5 Explosive Growth Blend
10 oz. lean beef
2 cups brown rice
2 cups spinach
Explosive Growth Blend
10 oz. of chicken or turkey
1 cup of brown rice
2 cups of spinach
Optional Evening Snack Evening Snack

    Mitch drinks plenty of water all day long. He uses cooking techniques like boiling and microwaving to avoid adding oils and fats to his foods during cooking.

Nutrition Strengths

    Some strong points about Mitch's basic nutrition plan is that it contains a healthy balance of carbohydrates, protein and fats and it uses top quality sports supplements.

    Mitch's basic nutrition plan is divided over 5 meals per day, with an optional evening snack, which is also a strong point especially during a period of stimulating loss of body fat or maintaining healthy body fat levels. This helps keep the body in a fat burning mode.

    When you over eat even one meal a day this conditions your body to store the excess calories as fat, making your metabolism a fat building metabolism.

    Spreading your food intake out over several meals, like Mitch has done, will prevent overeating at meals, and condition your body to store less fat, and use the nutrients from your meals for energy and tissue growth and repair; a muscle building and fat burning metabolism.

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Nutrition Weaknesses

    Some weak points about Mitch's basic nutrition plan is that it might be hard for some people to follow because it lacks diversity of foods, so you may need to substitute different types of foods if your taste buds get fatigued or you don't particularly like these foods.

    This diet may be low in fiber for some people which can be adjusted by including some high fiber foods or supplements.

      View Top Selling Fiber Products Here.

    Due to the lack of fruit and vegetable diversity there may be a concern for suboptimum mineral and vitamin intake, which can be corrected by the supplements Mitch uses, which contain vitamins, minerals, protein and loads of other ingredients.

    In addition to these a multivitamin and mineral supplement can also be taken to balance the essential nutrient intake out. Mitch's basic nutrition and training programs are for use by healthy people and might not be suitable for everyone.

Part 1 | Part 2

Copyright © 2005 by SUPPLEMENTFACTS International LLC www.supplementfacts.com All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form by any means (electronic, mechanical, photocopying, recording, or otherwise) without the prior written permission of the copyright owner

Contact dan@supplementfacts.com with questions regarding this article.

Notice and Disclaimer: This article is not intended for use as a substitute for consultation with a qualified medical practitioner. If you have symptoms of any illness or injury, it is essential that you see your doctor without delay for proper treatment. These videos are for education and entertainment purposes only. We strongly recommend that you consult a physician before beginning any exercise program. The viewer should understand that participating in any exercise program can result in physical injury and agrees to do so at their own risk. Additionally, Mitch Edmunds is an advanced level bodybuilder and you should not expect to be able to follow his training program as demonstrated.