James Lost 26 Lbs And Cut His Body Fat By 22 Percent!

James was tired of his poor eating habits and wanted to make a change. Read on and see how James managed to not only change his diet but find a workout routine that helped him get results!

Vital Stats

Name: James Hopkins

Email: bladeplazma@WPI.EDU

BodySpace: RpplesonFrmiSea

James Hopkins James Hopkins


180 lbs
Body Fat:


154 lbs
Body Fat:

What I Got Started

One night after downing a full bag of frozen chicken fingers and some reheated Chinese food, I took a hard look at myself. Completely malnourished, overweight and lacking confidence I realized that this was neither a lifestyle I could maintain, nor one that I wanted to continue.

My opportunity came in sophomore year of high school when my friend introduced me to the gym, and I realized that with some serious hard work and dedication, I could make a new, sustainable, enjoyable lifestyle for myself. The next three years were riddled with crash diets, overtraining, under-eating, and overall dissatisfaction in my ignorance of nutrition and proper technique, until I discovered bodybuilding.com.

I Realized That With Some Serious Hard Work And Dedication, I Could Make A New, Sustainable, Enjoyable Lifestyle For Myself
+ Click To Enlarge.
I Realized That With Some Serious Hard Work And Dedication, I Could
Make A New, Sustainable, Enjoyable Lifestyle For Myself.

How I Did It

The website provided me with a place to connect with others like myself, to share information, absorb useful articles, get the things I'd been missing up until that point (protein, creatine, workout logs, etc.), and most of all, feel at home about what I was doing. The next three years were far more productive than the previous two, after I had learned how to eat right, lift with good form, and had the supplements to back me up. I didn't actually join the website until early 2009, when I felt I had read enough to become a part of the community and start contributing.

I've kept a rigorous 5-day schedule for about two years now, and I'm constantly switching up my routine; I have a list of all the different exercises from each muscle group, and I try to pick as many different combinations as I can to get a good feel for which ones are most effective for me, as well as keep things new and interesting. When I feel unmotivated to get going, several of the threads in the forums give me good reasons to get up and get going, and there are often motivational videos posted to give me a boost as well. It took me longer than it should have to reach my current standpoint, and it would have been much easier if I had known about bodybuilding.com at the start; but either way, here I am.

This is the sustainable lifestyle I had been looking for, and I've been training hard ever since.

Several Of The Threads In The Forums Give Me Good Reasons To Get Up And Get Going Several Of The Threads In The Forums Give Me Good Reasons To Get Up And Get Going
+ Click To Enlarge.
Several Of The Threads In The Forums Give Me
Good Reasons To Get Up And Get Going.


Supplements During Transformation:

Current Supplements:


Meal 1:

  • 40g Oats (150 cal, 5g protein, 27g carbs, 3g fat)
  • 186g Egg Whites (100 cal, 20g protein, 2g carb, 1g fat)

Meal 2: Pre-Workout

Protein Pancakes: (80g oats - 300 cal, 10g protein, 54g carbs, 6g fat)

Meal 3: Post-Workout

Meal 4:

  • 10oz Chicken (470 cal, 83g protein, 0g carb, 15g fat)
  • 4oz Pasta (400 cal, 16g protein, 75g carbs, 4g fat)

Meal 5:

(Totals: 2250 cal, 227g protein, 220g carbs, 51g fat)


Day 1: Legs

Day 2: Chest/Triceps

Day 3: Back/Biceps

Day 4: Shoulders/Traps

Day 5: Abs/Forearms

Day 6: Rest

Day 7: Rest

I try to constantly push myself in my workouts, so occasionally the next day brings an extra dosage of soreness or exhaustion, (especially leg days), so the two rest days that are slated for weekends are, from time to time, distributed throughout the week.

I simply make sure that my 5-day regimen gets done in 7 days, and that my two rest days are distributed according to what my body tells me is necessary. This way I feel I don't pressure myself to do the 5 days in a row regardless of how my body feels, and I ensure that I can avoid injury through overtraining by giving myself the proper amount of rest and recovery time. I do typically find I can get the 5-day regimen done in the weekdays though, giving me time to relax on my days off.

Suggestions For Others

Do your research. If you know what you're doing, what you're eating, and have a plan laid out, the results will come in much faster than if you just throw it all together on the spot. Believe me, I know.

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