By: Male Transformation Of The Week

Before: 230 lbs

After: 185 lbs

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 that I could do the same thing the Chargers Running Back Darren Sproles was doing on the field if I lost 20 lbs. 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 a day, 6 days a week. I did cardio in the morning before breakfast and stopped drinking all alcohol. I started drinking a gallon of water a 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!

Male Transformation Of The Week
maletransformations@bodybuilding.com

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