Vital Stats

Name: Andras Szeri
Email: szeria@irsr-rqpi.gc.ca

Before:
Age: 35
Height: 5'9"
Weight: 202 lbs
Body Fat: 16%

After:
Age: 35
Height:5'9"
Weight: 160 lbs
Body Fat: 4%

Why I Got Started

I always wanted to step up on a bodybuilding stage one day. A friend, who was training for a show, thought I had potential and convinced me to start dieting for Ottawa/Eastern Ontario Show in July 2009.

I stepped up on stage for the first time competing at Level I, Middleweight, 160 pounds. I finished 3rd and qualified for Level II.

Next year I plan on competing as a heavyweight, hopefully at 180 pounds in the same or better condition then this year.

I'm not sure how far I can take the sport but right now I am motivated enough to one day become one of the best bodybuilders in Canada. For me, the sport is about aesthetics, conditioning and symmetry. Size is nice but not at the risk of sacrificing the perfect physique.

Click Image To Enlarge.
For Me, The Sport Is About Aesthetics,
Conditioning And Symmetry.

How I Did It

I stuck to my regular routine that I had been doing for 2 years, but I did a 12 week diet in 3 phases.

Weeks 1-4:

• 2500 calories
• 50% protein
• 35% carbs
• 15% fat
• 45-60 minutes cardio (treadmill walking) a day

Weeks 5-8:

• 2000 calories
• 70% protein
• 20% carbs
• 10% fat
• 60-80 minutes cardio (treadmill walking) a day

Weeks 9-12:

• 1500 calories
• 85% protein
• 10% carbs
• 5% fat
• 45 to 60 minutes cardio (treadmill walking) twice a day.

Click Image To Enlarge.
I Did A 12 Week
Diet In 3 Phases.

Supplements

• Whey Protein
• EFA's
• Fish Oil
• Multivitamin
• Amino Acids

Diet

Meal 1:

• Egg whites
• Protein shake

Meal 2:

• Chicken breast

Meal 3:

• Tuna

Meal 4:

• Protein shake

Meal 5:

• Chicken breast

Meal 6:

• Tuna

Meal 7:

• Chicken breast
• Vegetables

Meal 8:

• Egg whites
• Protein shake

Click Image To Enlarge.
Andras Szeri.

Training

• Monday: Chest
• Tuesday: Back
• Wednesday: Legs
• Thursday: Triceps
• Friday: Biceps
• Saturday: Shoulders
• Sunday: Off

I sometimes switched up the order depending on what I felt like working on. If I felt weak or tired I'd switch triceps with legs, for example.

Suggestions For Others

Find something that motivates you, the rest will just fall into place. Many people have told me how much they admired and respected all the work I had done. I appreciated the comments, but I was so motivated that I almost felt like it was too easy and I was cheating.

I didn't deserve any praise because it was exactly what I wanted to do. Had I had to drag my @ss to the gym every day, then I would have deserved praise, but I didn't.

I couldn't wait for my alarm to go off at 6 a.m. so I could do my cardio and I couldn't wait to get off work so I could hit the weights. The more I saw the results the more I became motivated.

Click Image To Enlarge.
Find Something That Motivates You.

If you ever consider getting up on stage but are waiting for the right time, you're wasting time. Start your diet today and go to the next show in your area. It's the best thing you can ever do for yourself.

I planned on getting up on stage before I was 40. What a waste of 5 years it would have been had I waited that long. And chances are I probably never would have gone. The minute I registered for the show I knew I did the right thing. Everything else fell into place.

maletransformations@bodybuilding.com

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