Vital Stats

Name: Anthony Human
Email: tonyhuman@hotmail.com
BodySpace: theAnomaly

Before:
Age: 34
Height: 5'5"
Weight: 189 lbs
Body Fat: 35%
Waist: 34"

After:
Age: 34
Height: 5'5"
Weight: 150 lbs
Body Fat: 7%
Waist: 31"

Why I Got Started

I decided to enter a bodybuilding show, and was encouraged by a few friends who had done it before.

How I Did It

Aggressive weight training 5 days a week, cardio daily, and strict diet with carb cycling.

Click To Enlarge.
Anthony Human.

Supplements

• Isolyze Protein from Species Nutrition
• SuperPump250 by Gaspari
• BCAAs
• Glutamine
• CLA
• Chromium Picolinate
• Fish Oil
• Vanadyl Sulfate

Diet

Meal 1 - 7 AM

• 50g Whey Protein Shake

Meal 2 - 9 AM

• 5 Egg Whites
• Wheat Toast

Meal 3 - 11 AM

• 50g Whey Protein Shake

Meal 4 - 1 PM

• Chicken Breast
• 1 Cup Brown Rice
• Cucumber

Meal 5 - 3 PM

• 50g Whey Protein Shake

Meal 6 - 6 PM

• Lean Beef
• Vegetable

Meal 7 - 8 PM

• 25g Whey Protein Shake

Meal 8 - 10 PM

• BCAAs
• 25g Protein Shake-Carb Free

Click To Enlarge.
Anthony Human.

Training

Monday - Shoulders/Calves:

• Seated Military Press: 4 sets of 8-12 reps
• Lateral Raises: 3 sets of 8-12 reps
• Rear-Delt Raise: 3 sets of 8-12 reps
• Standing Calf Raises: 2 sets of 10-40 reps
• Seated Calf Raises: 2 sets of 10-40 reps

Tuesday - Quads:

• Leg Extensions: 3 sets of 8-12 reps
• Squats: 3-4 sets of 8-12 reps
• Leg Press: 3 sets of 8-12 reps
• Leg Extensions: 7 sets of 8-12 reps

Wednesday - Abs:

• Cable Crunches: 4 sets of 10-20 reps
• Hanging Leg Raises: 4 sets of 8-12 reps

Thursday - Hamstrings/Biceps:

• Lying Leg Curls: 5 sets of 8-12 reps
• Seated Leg Curls: 3 sets of 8-12 reps
• Standing Barbell Curls: 3 sets of 8-12 reps
• Incline Dumbbell Curls: 3 sets of 8-12 reps
• Machine Curls or Hammer Curls: 7 sets of 8-12 reps

Friday - Back/Calves:

• Wide Chin-Ups: 3 sets to failure
• Pulldowns: 3 sets of 8-12 reps
• Barbell Pullovers: 3 sets of 8-12 reps
• Bent-Over Rows: 3 sets of 8-12 reps
• Seated Calf Raises: 2 sets of 10-40 reps
• Standing Calf Raises: 2 sets of 10-40 reps

Saturday - Chest/Triceps:

• Incline Press In Smith Machine: 3 sets of 8-12 reps
• Incline Dumbbell Flyes: 3 sets of 8-12 reps
• Cable Flyes: 4 sets of 8-12 reps
• Pressdowns: 3 sets of 8-12 reps
• Lying Triceps Extensions: 3 sets of 8-12 reps

Suggestions For Others

Stay positive, don't quit, don't take yourself too seriously!

maletransformations@bodybuilding.com

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