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John Miller Demolished 12 Percent Body Fat To Get Ripped Six-Pack Abs!
John Miller Demolished 12 Percent Body Fat
To Get Ripped Six-Pack Abs!

John lost his motivation when he started college. But one day he decided that he could take control of his diet and change his body! Find out how John demolished 12 Percent body fat to get a ripped six-pack below!

By: Male Transformation Of The Week

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Vital Stats
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Name: John Miller

Email: jbmiller@crimson.ua.edu

BodySpace: jbmiller

John Miller John Miller

Before:

Age:
22
Height:
5'7"
Weight:
170 lbs
Body Fat:
18%

After:

Age:
22
Height:
5'7"
Weight:
162 lbs
Weight:
6%

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Why I Got Started
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I have been lifting weights since high school. I was on the football team and strength training was an essential part of my life. When I got to college I began to slack off on my training. I lost my drive and as a result I lost my body.

I started working out again in the fall of 2009, but I was not very consistent and my eating habits were terrible. During February of 2010 I made the decision to transform my body. I started working out five to six days a week and eating a clean, healthy diet.

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How I Did It
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The key to my transformation was discipline, determination, and a love for bodybuilding. Nutrition is probably the most important factor in my transformation. I had trained hard at many points in my life, but I never had abs. I thought the harder I trained in the gym the better results I would get.

I neglected to realize that what I put in my body was responsible for how I looked. So I made up the most efficient, economical diet I could come up with on a college student's budget. I ate six to seven times a day, this included many protein shakes. All my meals mainly consist of the same things: protein, vegetables, and complex carbs.

I eat oatmeal, eggs and turkey sausage for breakfast, and my other meals consist of California Mix vegetables, a grilled chicken breast, and wheat bread. Then I have whey protein shakes with oats in between meals. It was difficult in the beginning but once I got the hang of eating all the time it became easy. My diet was like clock work. I was eating something nutritious every 3 hours.

I also worked out five to six times a week. My workouts consist of strength training with minimal cardio. The only cardio I did during my transformation was my bike rides to class and a three mile bike ride to the gym three times a week.

My strength training routine involves working main muscle groups and rotating them throughout the week. I will do heavy weight, low reps for a few weeks and then switch to light weight, high reps for a few weeks. I don't like to get stuck doing the same thing all the time. That can cause a plateau.

I also developed an intense ab routine. I started to see my abs in a month. I eventually got down from 170 pounds to 154. Then I got to where I am today, 162 pounds and growing.

Results keep you going. Determination keeps the results coming. If you set your mind on a goal and truly dedicate yourself to completing that goal, anything is possible. Bodybuilding.com really helped me reach my goal. They have the best prices, fastest shipping, great articles, and the sense of community among users is an excellent source of motivation.

If You Set Your Mind On A Goal And Truly Dedicate Yourself To Completing That Goal, Anything Is Possible
+ Click To Enlarge.
If You Set Your Mind On A Goal And Truly Dedicate Yourself To
Completing That Goal, Anything Is Possible.

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Supplements
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Supplement schedule and dosages listed below in Diet section.

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Diet
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Meal 1:

Meal 2:

Meal 3:

Meal 4:

Meal 5:

Meal 6: Pre Workout

Meal 7: Post Workout

Meal 8: Before Bed

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Training
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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: Chest

Day 2: Abs/Arms

Day 3: Legs

Day 4: Ab/Back/Shoulders

Days 5, 6, And 7: Rest

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Suggestions For Others
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Good nutrition is the key to losing fat. Strength training is the key to sculpting a strong body. Dedication goes a long way. Hard work always pays off.

Hard Work Always Pays Off Hard Work Always Pays Off
+ Click To Enlarge.
Hard Work Always Pays Off.

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John Miller Demolished 12 Percent Body Fat To Get Ripped Six-Pack Abs!
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did you ever use an weight belt?

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