Vital Stats

Name: Nolan Code
Email: num1jetsfannoL@yahoo.com
BodySpace: mrlongisland1

Before:
Age: 28
Height: 5'9"
Weight: 230 lbs
Body Fat: 20%

After:
Age: 31
Height: 5'9"
Weight: 185 lbs
Body Fat: 6%

Why I Got Started

My buddy Trav and I were watching the Chargers vs. Colts game in January, and Trav said I could do the same thing the Chargers Running Back Darren Sproles was doing on the field if I lost 20 pounds. I knew right then that I had to make a drastic change in my life.

Click Image To Enlarge.
I Knew Right Then That I Had To
Make A Drastic Change In My Life.

How I Did It

I began working out 2 times per day, 6 days per week. I did cardio in the morning before breakfast and stopped drinking all alcohol. I started drinking a gallon of water per day and eating clean. Most importantly, I had a burning desire to succeed, and always kept a positive mental outlook.

Click Image To Enlarge.
I Had A Burning Desire To Succeed, And
Always Kept A Positive Mental Outlook.

Supplements

• Protein Powder
• Multivitamin

Diet

Meal 1:
• 6 egg whites
• 2/3 cup of oatmeal
• Protein powder
• Skim milk

Meal 2:

• Protein shake

Meal 3:

• Chicken breast
• 2-3 cooked eggs

Meal 4:

• Protein shake

Meal 5:

• Chicken breast
• 2-3 cooked eggs

Training

Day 1: Chest, Triceps And Abs
• Bench Press: 4 sets of 12 reps
• Decline Bench Press: 4 sets of 12 reps
• Dumbbell Flyes: 3 sets of 12 reps
• Cable Crossovers: 2 sets of 20 reps
• Skullcrushers: 4 sets of 12 reps
• Triceps Pushdowns: 4 sets of 12 reps
• Dips: 3 sets of 12 reps
• Decline Crunches: 4 sets of 25 reps
• Cable Crunches: 3 sets of 15 reps
• Hanging Leg Raises: 3 sets of 15 reps

Day 2: Back, Biceps And Calves

• Seated Cable Rows: 4 sets of 12 reps
• Lat Pulldowns: 3 sets of 12 reps
• Close-Grip Pulldowns: 3 sets of 12 reps
• Bent Over Barbell Rows: 3 sets of 12 reps
• Hyperextensions: 2 sets of 20 reps
• Barbell Curls: 3 sets of 12 reps
• Preacher Curls: 3 sets of 12 reps
• Hammer Curls: 3 sets of 12 reps
• Concentration Curls: 2 sets of 12 reps
• Seated Calf Raises: 3 sets of 15 reps
• Standing Calf Raises: 3 sets of 15 reps
• Donkey Calf Raises: 3 sets of 15 reps

Day 3: Traps, Shoulders And Abs

• Lateral Raises: 5 sets of 12 reps
• Dumbbell Shoulder Press: 4 sets of 12 reps
• Upright Barbell Rows: 3 sets of 12 reps
• Barbell Shrugs: 3 sets of 12 reps
• Dumbbell Shrugs: 3 sets of 12 reps
• Decline Crunches: 4 sets of 25 reps
• Cable Crunches: 3 sets of 15 reps
• Hanging Leg Raises: 3 sets of 15 reps

Day 4: Legs

• Leg Extensions: 3 sets of 15 reps
• Barbell Squats: 3 sets of 12 reps
• Hack Squats: 3 sets of 12 reps
• Leg Press: 3 sets of 12 reps
• Lying Leg Curls: 4 sets of 12 reps
• Stiff-Legged Deadlift: 3 sets of 12 reps
• Barbell Lunges: 3 sets of 12 reps
• Seated Calf Raises: 3 sets of 15 reps
• Standing Calf Raises: 3 sets of 15 reps
• Donkey Calf Raises: 3 sets of 15 reps

I always do 30-60 minutes of cardio after my workout.

Suggestions For Others

Never quit or get down on yourself!

Click Image To Enlarge.
Never Quit Or Get Down On Yourself!

maletransformations@bodybuilding.com

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