Why I Got Started

Just looking back at my "before" pictures reminds me of exactly why I made the decision to transform my body. I was way too skinny for my height. I also had a lot of lower back problems from playing sports all my life and I spent a lot of time visiting a chiropractor to ease the pain. I used to lift weights in high school, but my eating habits were always terrible and getting bigger or stronger were never really goals of mine until recently. A good friend of mine finally decided to start working out in order to lose weight and achieve a healthy level of fitness, and lifting weights sparked my interest. Both of us checked out a local gym and signed up right as our third year of college was beginning and we haven't looked back since.

How I Did It

My diet wasn't strict at first when I was seeing my initial gains, but as soon as I set up and followed a specific plan my gains skyrocketed. My workout buddy and I hit the gym three days per week for the first couple of months before switching to a 4-day plan. We seldom missed a workout. It didn't take long for me to become addicted to the gym and really crave lifting weights.

Click To Enlarge.
My Diet Wasn't Very Strict At First When I Was Seeing My Initial Gains,
But As Soon As I Set Up And Followed A Specific Plan My
Gains Skyrocketed.

Supplements

I've gone through many different brands of supplements in search of my favorites, as well as the ones that gave me the best results.

• Optimum Whey Protein Powder
• Controlled Labs Green Magnitude
• Scivation Xtend
• Optimum Opti-Men
• Cheap Supplements Fish Oil
• Controlled Labs White Flood or VPXs NO Shotgun

Diet

Meal 1:

• 2 scoops Optimum Whey Protein Powder
• 4 Eggs
• 1 Whole-Grain English Muffin
• 2 tablets Optimum Opti-Men
• 2 tablets Cheap Supplements Fish Oil

Meal 2:

• 1/3 cup Almonds
• 1 cup Mixed Berries
• 3-5g Controlled Labs Green Magnitude
• 1 serving Controlled Labs White Flood or VPXs NO Shotgun

Meal 3:

• 6 oz Chicken Breast
• 1 cup Black Beans
• 1 cup Brown Rice
• 1 tablets Optimum Opti-Men
• 1 tablets Cheap Supplements Fish Oil

Meal 4:

• 1 Apple
• 1 small Salad
• 2-3 servings Scivation Xtend

Meal 5:

• 1 cup Whole Wheat Pasta
• 3 oz Chicken Breast
• 1 cup Green Vegetables
• 16 oz 2% Milk

Meal 6:

• 1 ½ cup Cottage Cheese
• 2 scoops Optimum Whey Protein Powder

Training

Day 1: Chest/Triceps

• Barbell Bench Press: 3 sets of 8-10 reps
• Incline Dumbbell Press: 3 sets of 8-10 reps
• Incline Dumbbell Flyes: 3 sets of 10 reps
• Seated Dumbbell Shoulder Press: 3 sets of 8 reps
• Side Lateral Raises: 3 sets of 12 reps
• Reverse Flyes: 3 sets of 12 reps
• Weighted Dips: 3 sets of 10-15 reps
• Lying Triceps Press: 3 sets of 12 reps
• V-bar Pulldowns: 3 sets of 12 reps

Day 2: Rest

Day 3: Back/Biceps

• Deadlift: 3 sets of 8 reps
• Wide Grip Pullups: 3 sets to failure
• Bent Over Barbell Rows: 3 sets of 10 reps
• Seated Cable Rows: 3 sets of 12 reps
• Seated Pulldowns: 3 sets of 12 reps
• Underhand Close Grip Pullups: 3 sets to failure
• Barbell Bicep Curls: 3 sets of 10 reps
• Seated Incline Dumbbell Bicep Curls: 2 sets of 10 reps

Day 4: Rest

Day 5: Legs/Abs

• Squat or Leg Press: 5 sets of 12-15 reps
• Leg Extensions: 3 sets of 12 reps
• Seated Leg Curls: 3 sets of 12 reps
• Dumbells Lunges: 3 sets of 10 reps (per Leg)
• Calf Raises: 5 sets of 10-15 reps
• Crunches: 4 sets of 25 reps
• Hanging Leg Raises: 3 sets of 20 reps
• Side Bridge: 3 sets to failure Lying leg raises: 3 sets of 20 reps

Days 6 And 7: Rest

Suggestions For Others

Consistency and proper nutrition are the two main keys to seeing success in the weight room and the mirror. Don't forget that supplements are called that for a reason; they shouldn't replace a proper diet, but rather they should enhance one.

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