Vital Stats

Name: Josh Walter
Email: dunker_6@yahoo.com
BodySpace: Walt_22_07

Before:
Age: 20
Height: 6'0"
Weight: 247 lbs
Body Fat: 20%

After:
Age: 21
Height: 6'0"
Weight: 189 lbs
Body Fat: 4%

Why I Got Started

Ever since I was a young boy my father always had me messing around here and there with weight lifting as he was into fitness and bodybuilding himself even though he never competed. Around the house there were always muscle magazines lying around which I would look over from time to time.

It was not until my dad took me to the 2006 Arnold Classic that I really fell in love with the sport and started to lift and take it seriously. From that day forward I knew that I wanted to be a competitive bodybuilder and one day turn pro.

Click Image To Enlarge.
I Knew That I Wanted To Be A Competitive
Bodybuilder And One Day Turn Pro.

How I Did It

I accomplished this feat of going from 247 lbs with 20% body fat to a shredded 189 lbs with 4% body fat by hardcore dieting, weight training, and a lot of cardio! However, I could not have done this without the help of my sister (Mckenzie Walter).

She loves the sport of bodybuilding, her dedication really is second to none, and she is a teen figure competitor who plans on competing at the Arnold next year in the amateur division.

Click Image To Enlarge.
I Accomplished This Transformation By Hardcore Dieting,
Weight Training, And A Lot Of Cardio.

Mckenzie helped me out so much with my dieting, training, analyzing my physique, and would give me that extra bit of motivation every now and then. Thanks Mckenzie!

Also my mom, dad, and the rest of my family helped out by supporting me with supplements to help improve my physique. Lastly I owe a big thanks to Bodybuilding.com because of the endless amount of articles that I have read and acquired knowledge from. Bodybuilding.com has truly helped improve my physique.

Click Image To Enlarge.
Josh Walter.

Supplements

• BSN NO-Xplode
• Optimum 100% Whey Protein
• Scivation Xtend
• Nutrex Lipo 6 Black
• Beverly Int. Ultra 40
• Multivitamin
• Fish Oil

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Diet

I took 4 Ultra 40 tablets with each meal, 1 serving of multivitamins with meals 1 and 4, and 3 fish oil capsules with meal 1, 2, and 4.

Meal 1:

• 4 oz of lean beef
• 3 egg whites
• 1 whole egg

Meal 2:

• 2 scoops whey protein
• 1 tablespoon of natural peanut butter

Meal 3:

• 6-8 oz of chicken breast
• 1/2 cup of broccoli

Meal 4:

• 2 scoops of whey protein
• 1 tablespoon of natural peanut butter

Meal 5:

• 6-8 ounces of fish
• 1/2 cup of broccoli

Meal 6:

• 4 egg whites
• 1 whole egg

Training

Monday: Chest

• Incline Bench Press: 4 sets of 8-15 reps
• Incline Dumbbell Press: 4 sets of 8-15 reps
• Barbell Bench Press: 4 sets of 8-15 reps
• Incline Dumbbell Flyes: 4 sets of 8-15 reps
• AM Cardio: 45 minutes
• PM Cardio: 30 minutes

Tuesday: Biceps

• Cable Curls: 4 sets of 10-20 reps
• Dumbbell Curls: 4 sets of 8-15 reps
• Preacher Curls: 4 sets of 8-15 reps
• Hammer Curls: 4 sets of 8-15 reps
• Concentration Curls: 2 sets of 15 reps
• AM Cardio: 45 minutes
• PM Cardio: 30 minutes

Wednesday: Off

Thursday: Triceps

• Triceps Pushdowns: 4 sets of 8-15 reps
• Seated Triceps Press: 4 sets of 8-15 reps
• Lying Triceps Press: 4 sets of 8-15 reps
• Reverse Grip Pushdowns: 3 sets of 12-15 reps
• AM Cardio: 45 minutes
• PM Cardio: 30 minutes

Friday: Back

• Lat Pulldowns: 4 sets of 12-15 reps
• Bent Over Barbell Rows: 4 sets of 8-12 reps
• T-Bar Rows: 4 sets of 8-12 reps
• One-Arm Dumbbell Rows: 3 sets of 10-15 reps
• AM Cardio: 45 minutes
• PM Cardio: 30 minutes

Saturday: Shoulders

• Barbell Shrugs: 4 sets of 8-15 reps
• Dumbbell Shrugs: 4 sets of 8-15 reps
• Rear Delt Raises: 4 sets of 8-15 reps
• Upright Barbell Rows: 4 sets of 8-15 reps
• Side Lateral Raises: 4 sets of 8-15 reps
• AM Cardio: 45 minutes
• PM Cardio: 30 minutes

Sunday: Legs, Calves And Abs

• Lying Leg Curls: 4 sets of 12-20 reps
• Leg Extensions: 4 sets of 12-20 reps
• Leg Press: 4 sets of 10-15 reps
• Barbell Squats: 4 sets of 10-15 reps
• Standing Calf Raises: 4 sets of 10-15 reps
• Seated Calf Raises: 4 sets of 10-15 reps
• Cable Crunches: 4 sets of 15-20 reps
• Ab Crunch Machine: 4 sets of 12-15 reps
• AM Cardio: 45 minutes
• PM Cardio: 30 minutes

Click Image To Enlarge.
Josh Walter.

maletransformations@bodybuilding.com

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