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Body Transformation: Making A Transformation This Phenomenal Requires 110% Commitment
Vital Stats
Name: Zsolt Pajer
Email: Zspajer@gmail.com
Bodyspace: HungryFerret
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Before:
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After: |
Why I Got Started
I have always been working out since I was 16, but never took it seriously. I would work for a year then skip another, so my physique never changed much. About 2 years before I started dieting, my son was born, so naturally I spent most of my time with him. I was not watching what I ate, and did not do any sports, so I gained a lot of weight.
I realized if I stayed like this, it could become a serious problem. I was also aware that if I didn't put 110% into it, I wouldn't achieve any results. This started an 8-month day-and-night journey. The other reason was I always admired bodybuilders and their endurance for this sport, and it was a dream to see myself as ripped as they were on contest day.
I was aware that if i didn't put 110% into it, I wouldn't achieve any results.
How I Did It
I have to say that the way I got into shape was not the easiest or most fun. The last two months were a complete nightmare. A huge thanks to my wife who stuck with me and lasted regardless of my mood and how much of a jerk I was thanks to the strict diet.
Basically, the diet was simple. I started on 400g of carbs and decreased this about every 10 days. The hard part was keeping up the 5-6 morning workout sessions and 6 evening cardio sessions, and not missing one session for 8 months.
The hard part was keeping up the 5-6 morning workout sessions and 6 evening cardio sessions.
Supplements
Morning & Post Workout:
-
BCAAs
15g
Morning, Pre Workout, & Before Cardio:
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Amino Acids
4 tabs
Morning, Post Workout, & Before Cardio:
-
Whey Protein
40g / 40g / 20g
-
Glutamine
10g
Pre Workout:
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Fat Burner
3 tabs
Pre Workout & Before Cardio:
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L-Carnitine
2500mg
Post Workout:
-
Vitamin C
1100mg
Noon/Early Afternoon:
-
Green Tea Caps
500mg
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Omega 3 Caps
1000mg
Before Bed:
-
Casein Protein
20g
Diet
Meal 1:
-
Whey Protein
40g
-
Oatmeal
100g
Meal 2:
-
chicken breast
150g
-
rice
150g
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Broccoli
Large serving
Meal 3:
-
chicken breast
150g
-
rice
100g
-
Broccoli
Large serving
Meal 4:
-
chicken breast
150g
-
rice
100g
-
Green beans
Large serving
Meal 5:
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chicken breast
150g
-
Vegetables
Large serving
Meal 6:
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chicken breast
150g
-
Vegetables
Large serving
Meal 7:
-
chicken breast
150g
-
Vegetables
Large serving
Meal 8: 1 hr Before Bed
-
whole eggs
8
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Vegetables
Large serving
Training
I did a 5 day/week plan when I started, then went up for 6 because my leg training was separated. For cardio I did 50 minutes, 6 days/week in the evening at the beginning, but later added in 20 minutes post workout for a total of 70 minutes daily at the end.
Day 1: Arms/Abs
Barbell Curl
5 sets of 15-6 reps
Concentration Curls
3 sets of 8-10 reps
Hammer Curls
3 sets of 8-10 reps
Dips - Triceps Version
3 unweighted sets of 25-15 reps, 2 weighted sets of 25-15 reps
Dumbbell One-Arm Triceps Extension
3 sets of 10-12 reps
Tricep Dumbbell Kickback
3 sets of 8-10 reps
Triset:
Crunch - Legs On Exercise Ball
3 sets of 20-25 reps
Knee/Hip Raise On Parallel Bars
3 sets of 10-15 reps
Ab Crunch Machine
3 sets of 20-25 reps
Post Workout Cardio:
Jogging-Treadmill
20 min
PM Cardio:
-
Jogging-Treadmill
50 min
Day 2: Chest
Barbell Bench Press - Medium Grip
5 sets of 15-6 reps
Incline Dumbbell Press
3 sets of 10-12 reps
Bent-Arm Dumbbell Pullover
3 sets of 8-10 reps
Dumbbell Flyes
3 sets of 10-12 reps
Cable Crossover
3 sets of 15 reps
Post Workout Cardio:
-
Jogging-Treadmill
20 min
PM Cardio:
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Jogging-Treadmill
50 min
Day 3: Back/Lats
Chin-Up
6 sets of 15-8 reps
Close-Grip Front Lat Pulldown
3 sets of 12-15 reps
Seated Cable Rows
3 sets of 12-15 reps
One-Arm Dumbbell Row
3 sets of 10-12 reps
Incline Bench Pull
3 sets of 8-10 reps
Hyperextensions (Back Extensions)
4 sets of 15-20 reps
Post Workout Cardio:
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Jogging-Treadmill
20 min
PM Cardio:
-
Jogging-Treadmill
50 min
Day 4: Shoulders/Traps
Barbell Shoulder Press
5 sets of 15-6 reps
Dumbbell Shoulder Press
3 sets of 10-12 reps
Reverse Flyes
3 sets of 8-10 reps
Front Dumbbell Raise
3 sets of 8-10 reps
Seated Bent-Over Rear Delt Raise
3 sets of 10-12 reps
Barbell Shrug
4 sets of 15-20 reps
Calf-Machine Shoulder Shrug
2 sets of 15 reps
Post Workout Cardio:
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Jogging-Treadmill
20 min
PM Cardio:
-
Jogging-Treadmill
50 min
Day 5: Quads/Calves
Barbell Full Squat
6 sets of 25-6 reps
Dumbbell Lunges
3 sets of 20 reps
Leg Press
3 sets of 15 reps
Leg Extensions
4 sets of 25-30 reps
Standing Calf Raises
5 sets of 25-30 reps
Seated Calf Raise
5 sets of 25-30 reps
Post Workout Cardio:
-
Jogging-Treadmill
20 min
PM Cardio:
-
Jogging-Treadmill
50 min
Day 6: Hamstrings/Abs
Clean Deadlift
5 sets of 15-20 reps
Lying Leg Curls
5 sets of 15-20 reps
Standing Leg Curl
5 sets of 15-20 reps
Giant set:
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Crunch - Legs On Exercise Ball
3 sets of 20-25 reps -
Knee/Hip Raise On Parallel Bars
3 sets of 10-15 reps 
Seated Flat Bench Leg Pull-In
3 sets of 20-25 reps
Seated Barbell Twist
3 sets of 55-60 reps
Post Workout Cardio:
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Jogging-Treadmill
20 min
PM Cardio:
-
Jogging-Treadmill
50 min
Day 7: Rest
Suggestions for Others
Research and read a lot, listen to others advice, but select the information carefully, and try to adapt it to your own benefit. NEVER go off the track, try to accomplish your goal. Do not miss one single workout unless you can't get up.
One small allowance can ruin the whole hard work you did, because once you take things a bit easier, next time you'll be more loose on your training, and in the end you may give up.
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