Vital Stats

Name: Mikael Montonen
Email: spacehead84@gmail.com
BodySpace: Spacehead

Before:
Age: 24
Height: 5'10"
Weight: 242 lbs
Body Fat: 30%
Waist: 41"

After:
Age: 25
Height: 5'10"
Weight: 178 lbs
Body Fat: 10%
Waist: 33"

Why I Got Started

For years I had been torturing my body with alcohol and drugs. I still was able to get to the gym a couple times a month, but it was quite pathetic when compared to my current situation. The extra calories from beer caused me to get really fat.

My self esteem wasn't normal anymore. Then, in Fall 2008 I went to rehab and decided to get clean. It wasn't easy and I ate a lot and relieved my anxiety at the rehab facility's gym. Then, in Spring 2009 I was feeling slightly better and thought I couldn't live happily as fat as I was.

My self esteem was still low. Being sober and fat just didn't fit in my book so I decided to start cutting while I was in rehab, so that once I got home I could be little healthier.

Click Image To Enlarge.
I Couldn't Live Happily As Fat As I Was.

How I Did It

I started tracking my calories with software on my mobile phone. It was so convenient because I always carry my phone in my pocket. I read wave_length's Cutting Guide on the Bodybuilding.com forums.

I was making sure that I got enough protein in my diet. I tried to get at least 250 grams per day when I started on March 2009. I also started restricting my calories, quite hard actually. I tried to stay under 2600 calories in the beginning.

On some days I tried to get to 2000 calories. Going to the gym wasn't a problem for me. I had been going 5 times a week before I started really cutting. I reduced it to 4 times per week because I didn't want to risk overtraining.

I always trained very hard, as the workout was last in my life. I got out of rehab in May 2009. I lost weight quite fast then, because when whey protein was again available (it wasn't allowed at rehab) to me I could drop my calories further while getting enough protein.

I was starting to enjoy hunger. It was good motivator; I didn't allow myself to eat until I had cleaned my flat. But it was fun still and I stayed on a deficit the whole Summer of 2009. Then in Fall 2009 I started cyclical ketogenic diet.

It was pretty cool and I thought it was the most efficient method of losing weight and fat. I am not so sure anymore, but I got to 15% body fat. I had started a cutting log on the Bodybuilding.com Forums. I bicycled a lot too.

Life was pretty enjoyable even I was on a cutting diet and lifestyle. I decided to join the OBF Fantastic Fall contest. It started on October 2009.

I was really pumped about that contest, from the start I was doing all my best to gain enough progress to be a winner! It meant dropping my calories further and bicycling 3 times per week for at least 30 minutes. I also doubled my workout duration from 60 minutes to 90-120 minutes.

I was going to gym 3 times per week. What I enjoyed a lot was the carb ups on Fridays and Saturdays. One big thing that I got out the OBF contest was the motivation to quit smoking. I did it cold turkey and still kept my diet.

The withdrawals were over after 4 painful days. After two weeks I didn't crave smoking anymore. I kept dieting at pretty low calories and worked very hard in the gym. At the beginning of December I was tired of ketogenic dieting.

I started eating oatmeal in the mornings and it helped a lot. I enjoyed working out though it was sometimes very hard. I was losing about 1 pound per week. I ended my cutting diet on December 24, 2009, and enjoyed Christmas without any guilt of eating "wrong."

I didn't place on OBF Fantastic Fall 2009 contest, but I think I made some serious progress during the last 12 weeks.

Click Image To Enlarge.
I Enjoyed Working Out
Though It Was Sometimes Very Hard.

Supplements

• Whey Protein
• ALA
• Multivitamin
• Calcium
• Magnesium
• Fish Oil
• Creatine
• Leucine
• Beta-Alanine
• Caffeine

Diet

Meal 1:

• 3 scoops of whey protein

Meal 2:

• 1 can of sardines
• 200 grams of cottage cheese
• 300 grams of vegetables

Meal 3:

• 2 scoops of whey protein
• 1 tbs of peanut butter

Meal 4:

• 300 grams of chicken breast
• 300 grams of vegetables

Click Image To Enlarge.
Mikael Montonen.

Training

Full Body Workout:

• Smith Machine Squat: 4 sets of 8-10 reps
• Standing Calf Raises: 4 sets of 8-10 reps
• Incline Dumbbell Press: 4 sets of 8-10 reps
• Barbell Deadlift: 4 sets of 8-10 reps
• Upright Barbell Rows: 4 sets of 8-10 reps
• Barbell Curls: 4 sets of 8-10 reps

Chest, Shoulders And Triceps:

• Barbell Bench Press: 5 sets of 8-10 reps
• Incline Dumbbell Press: 3 sets of 5-8 reps
• Dumbbell Flyes: 2 sets of 12-14 reps
• Military Press: 4 sets of 5-10 reps
• Upright Barbell Rows: 2 sets of 8-20 reps
• Front Dumbbell Raises: 1 set of 10 reps
• Lying Triceps Press: 1 set of 20 reps
• Bench Dips: 3 sets of 10 reps

Back, Traps And Biceps:

• Deadlift: 7 sets of 7-10 reps
• Lat Pulldowns: 3 sets of 12-20 reps
• Seated Cable Rows: 3 sets of 6-12 reps
• Dumbbell Shrugs: 3 sets of 7-9 reps
• Barbell Curls: 2 sets of 8-12 reps
• Hammer Curls: 1 set of 17 reps
• Concentration Curls: 1 set of 15 reps
• Lying Leg Raises: 2 sets of 10-20 reps

Legs, Arms And Abs:

• Barbell Squats: 7 sets of 8-15 reps
• Barbell Lunges: 1 set of 20 reps
• Hack Squat: 1 set of 5 reps
• Standing Calf Raises: 4 sets of 10-20 reps
• Seated Calf Raises: 2 sets of 12-16 reps
• Close-Grip Bench Press: 5 sets of 8-10 reps
• Cable Curls: 3 sets of 7-10 reps
• Seated Triceps Press: 1 set of 10 reps
• Triceps Pushdowns: 2 sets of 10 reps
• Hanging Leg Raises: 3 sets of 5-10 reps

Suggestions For Others

I think the only thing that can prevent you from reaching your goals is yourself!

Click Image To Enlarge.
Mikael Montonen.

maletransformations@bodybuilding.com

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