Micah Massey Shed 36 Pounds To Get In The Best Shape Of His Life!

After high school, Micah knew he wanted to get into the best shape of his life. So, after putting together a solid diet, workout and supplement plan, he put his body to the test. Find out how he shed 36 pounds right here!

Vital Stats

Name: Micah Massey

171 lbs
Body Fat:

135 lbs
Body Fat:

Why I Got Started

Ever since high school, I've always been interested in being active with the Marine Corps JROTC. I never really got into lifting weights until after I graduated. I've always been really small, so I wanted to start putting on some size. I was able to see some substantial gains after only 2 years of working out.

I read a lot of different magazine articles on what was the best workout for each body part. In the end though each person reacts differently to specific exercises so I took what I learned and made up a routine that worked for me.

I had to take a 2-year break because I went on a mission for my church and really couldn't work out as much as I wanted to. I dropped a ton of my weight. But I came back and started to get into shape again.

I basically put on weight and lost weight over the last few years, trying to get big and lift heavy and then cut weight. I never really found a happy medium. So, when this 12-week challenge came about last November I decided to try it out.

I want to be in the best shape possible and this is going to be my motivation. I'm going to lean up and try to keep as much muscle as possible while do so.

I Want To Be In The Best Shape Possible.
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I Want To Be In The Best Shape Possible.

How I Did It

I put together a killer diet, since diet was the key in my mind on how I was going to drop body fat and still maintain muscle mass. I also came up with a good workout plan. I decided to increase my cardio sessions to twice a day, 2 hours total.

I did hit somewhat of a plateau towards the end so I had to change up my diet and cardio, and increase my reps in sets to about 20 reps per set to push past that plateau.

Diet Was The Key In My Mind On How I Was Going To Drop Body Fat And Still Maintain Muscle Mass.
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Diet Was The Key In My Mind On How I Was Going
To Drop Body Fat And Still Maintain Muscle Mass.


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This was my diet plan from 12-6 weeks out. Then I cut out dinner complex carbs, and eventually got rid of complex carbs 2 weeks out and lived off protein sources and spinach, onions, broccoli, raisins.

Meal 1:

Meal 2:

Meal 3:

Meal 4: Pre-Workout

Meal 5: Post-Workout

Meal 6:

Meal 7:


Monday: Chest

Tuesday: Arms

Wednesday: Back

Thursday: Shoulders

Friday: Legs And Abs

Saturday: Upper Body Circuit

One set of exercise is to be performed consecutively without any rest between. Once each exercise has been completed, you rest, then begin the circuit again.

Towards the last few weeks of my contest, I really focused on getting 18-20 reps per set and my cardio was still 2 hours, even up to the day before my contest ended.

Suggestions For Others

My number one word of advice is that with anything you do in life, you should always have a long term goal and short-term goals leading up to the long-term goal. Write these goals down and put them in places that you can see them so they are a constant reminder.

Another word of advice would be to never try to compare yourself with others in the gym. This will cause frustration and may cause you to quit. There will always be someone bigger, stronger and faster than you. Worry about your goals and no one can stop you.

Lastly, get your friends and family involved with your goals. I told my family and friends about my contest and they were a great support to me. My wife especially was a huge contributing person who gave me the love and support I needed to get my workouts in and my diet on point.

Worry About Your Goals And No One Can Stop You.
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Worry About Your Goals And
No One Can Stop You.