James Welch Was Motivated To Live A Healthier Lifestyle And Lost 33 Lbs!

James was no stranger to the gym, but he didn't have the body he wanted so he decided to take his training up a notch. Learn how James transformed his lifestyle and sculpted a new fit body!


Vital Stats

Name: James Welch

Email: jamesrwelch@hotmail.com

Bodyspace: NetGain

James Welch James Welch

Before:

Age:
26
Height:
5'10"
Weight:
191 lbs
Waist:
34"

After:

Age:
28
Height:
5'10"
Weight:
158 lbs
Waist:
30"


Why I Got Started

I'm competitive both professionally and personally. The need to be the best at everything I do is what got me started. I didn't want to just be at the gym going through the motions like a see a lot of people do. My goals went from losing weight to being the most in shape and fit person I know. I also love being an athlete and have always spent a lot of time in the gym. I was on and off in college with visiting the gym, but seeing myself almost two years ago in the worst shape of my life is what really motivated me to change my ENTIRE lifestyle. I felt and looked overweight, not to mention I was doing all the wrong things. Lots of beer and bad food coupled with eating out a lot. I started following some well known fitness models like Rob Riches and Jamie Eason for inspiration and some direction, discovering a lot of these people through Bodybuilding.com. I also spent a lot of time researching through Bodybuilding.com certain diet plans and workout plans. I also learned a lot about supplementation through the website. Now I try to maintain the lifestyle I've created for myself. I don't eat fast food and I don't drink soft drinks, cooking just about everything - Going on 2 years now. Now I'm just continuing to work at becoming better and better each day and see where it takes me, hopefully inspiring others along the way.

My Goals Went From Losing Weight To Being The Most In Shape And Fit Person I Know
+ Click To Enlarge.
My Goals Went From Losing Weight To Being
The Most In Shape And Fit Person I Know.


How I Did It

It really began with just getting motivated enough to get back into the gym. I began just doing cardio on the machines for a few months. Once I got motivated enough, I began to pick up the weights again. After seeing some changes over the course of some time, I decided I could take the transformation even further. I really became granular with my diet and supplementation. Focusing on protein intake, good carbohydrates, and keeping the bad stuff away (junk food). Aside from all of this, I really couldn't have done it without the support of my wife. She really makes an effort to live a healthy and active lifestyle as well.

After Seeing Some Changes Over The Course Of Some Time, I Decided I Could Take The Transformation Even Further After Seeing Some Changes Over The Course Of Some Time, I Decided I Could Take The Transformation Even Further
+ Click To Enlarge.
After Seeing Some Changes Over The Course Of Some Time,
I Decided I Could Take The Transformation Even Further.


Supplements


Diet

Meal 1:

Meal 2:

Meal 3:

Protein Pancakes made with:

(All in a blender, then cooked on the stove)

Meal 4:

Meal 5:

Meal 6:


Training

TERMS YOU'LL NEED TO KNOW
Failure - That point in an exercise at which you have so fully fatigued your working muscles that they can no longer complete an additional repetition of a movement with strict biomechanics. You should always take your post-warm-up sets at least to the point of momentary muscular failure, and frequently past that point.

Day 1: Shoulders

  • Overhead Press: 4 sets of 12 reps
  • Front Lateral Raise: 4 sets of 12 reps
  • Side Lateral Raise: 4 sets of 12 reps
  • Upright Rows: 4 sets of 12 reps
  • Shrugs: 4 sets of 12 reps
  • Abs: 15 minutes

Day 2: Chest

  • Bench Press: 4 sets of 12 reps
  • Dumbbell Flyes: 4 sets of 12 reps
  • Incline Press: 4 sets of 12 reps
  • Cable Crossovers: 1 set to failure

Day 3: Back

  • Cable Lat Pulldown: 4 sets of 12 reps
  • Barbell Row: 4 sets of 12 reps
  • Seated Cable Row: 4 sets of 12 reps
  • Butterfly: 4 sets of 12 reps
  • Abs: 15 minutes

Day 4: Rest

Day 5: Legs

  • Squats: 4 sets of 12 reps
  • Leg Extensions: 4 sets of 12 reps
  • Hamstring Curls: 4 sets of 12 reps
  • Lunges: 4 sets of 12 reps
  • Calf Raises: 4 sets of 12 reps
  • Hack Squat: 4 sets to failure

Day 6: Biceps/Triceps

  • Seated Dumbbell Curls: 4 sets of 12 reps
  • One Arm Cable Curl: 4 sets of 12 reps
  • EZ Bar Preacher Curl: 4 sets of 12 reps
  • Alternating Dumbbell Curl: 4 sets to failure
  • Cable Pushdown: 4 sets of 12 reps
  • Skull Crusher: 4 sets of 12 reps
  • Dumbbell Kickbacks: 4 sets of 12 reps
  • Dips: 4 sets to failure

Day 7: Rest


Suggestions for Others

Do it for yourself, stay positive and surround yourself with positive people and others who inspire you.

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