Vital Stats

Name: Robert Duda
Email: robert_duda@hotmail.com
BodySpace: Vytis

Before:
Age: 37
Height: 6'3"
Weight: 215 lbs
Body Fat: 16%

After:
Age: 38
Height: 6'3"
Weight: 176 lbs
Body Fat: 6%

Why I Got Started

As a teen in the 80s I was enthralled with the physiques of the professional bodybuilders of the day like Lee Haney, Shawn Ray, Vince Taylor, and of course Arnold. I wanted to get that type of physique myself so I began to hit the weights hard.

I grew, but unfortunately my diet was horrible and into my early adult years I maintained a bodyweight in the 250 pound range. I finally learned about nutrition and with a proper diet I got myself down to a relatively lean 175 pounds.

Click Image To Enlarge.
I Was Enthralled With The Physiques Of
The Professional Bodybuilders Of The Day.

I joined Bodybuilding.com in March of 2008 with the hope of meeting some people that shared my love of training, and little did I know this was the start of my own bodybuilding journey.

How I Did It

I began a "bulking" program, and was really focused on gaining some serious size. Well, needless to say, I gained some serious weight, but a lot of it was fat.

I was disappointed and honestly a little disgusted at how my body had transformed. In November of 2008 I also attended my first bodybuilding show and afterward told my wife that I would be on stage myself in one year.

That was a bold statement, and probably more of a pipe dream than anything. But right then and there I decided that a change needed to be made, and I switched gears into cutting mode. Weeks turned into months, and my progress was slow.

Click Image To Enlarge.
I Decided That A Change
Needed To Be Made.

At many points in time I was ready to throw my hands in the air and give up. I was ready to go back to my vegetarian diet and whittle myself back down to 175 pounds and skinny.

I knew that wouldn't satisfy me, so I persevered, kept trying new approaches, and soon began to learn how my body worked. But only when I made a personal commitment to entering my 1st competition in November of 2009 did my transformation really crank into high gear.

I dieted and trained very hard for close to 6 months, but I think the hard work paid off as I got myself into the best shape of my life.

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The Hard Work Paid Off As I Got
Myself Into The Best Shape Of My Life.

Supplements

• BCAA's
• Creatine
• Glutamine
• EFA's
• CLA
• Beta-Alanine
• Multivitamin
• Whey Protein

Diet

I followed a carb cycling diet. Near the end of my contest prep I followed a 6 low-carb day, 1 high-carb day approach. Here's a typical low carb day.

Meal 1:

• 1.25 cup egg whites
• 0.25 cup oats

Meal 2:

• 170 g chicken breast
• 170g asparagus
• 6g peanut butter

Meal 3:

• 170g chicken breast
• 170g asparagus
• 6g peanut butter

Meal 4:

• 170g chicken breast
• 170g asparagus
• 6g peanut butter

Meal 5:

• 1.25 cup egg whites
• 0.25 cup oats

Meal 6:

• 1.5 scoops whey protein
• 6g peanut butter

Training

Monday: Cardio

• AM Cardio: 20 minutes of HIIT, 40 minutes of LISS
• PM Cardio: 20 minutes of HIIT, 40 minutes of LISS

Tuesday: Chest, Back, And Cardio

• AM Cardio: 70 minutes of LISS
• Incline Dumbbell Press: 4 sets of 10-12 reps
• Decline Dumbbell Press: 4 sets of 10-12 reps
• Dumbbell Flyes: 4 sets of 10-12 reps
• Deadlifts: 4 sets of 10-12 reps
• Bent Over Barbell Rows: 4 sets of 10-12 reps
• Lat Pulldowns: 4 sets of 10-12 reps
• Post-Workout Cardio: 30 minutes of LISS
• PM Cardio: 40 minutes of LISS

Wednesday: Legs And Cardio

• AM Cardio: 70 minutes of LISS
• Lying Leg Curls: 4 sets of 10-12 reps
• Standing Leg Curls: 4 sets of 10-12 reps
• Stiff-Legged Deadlift: 4 sets of 10-12 reps
• Barbell Squats: 4 sets of 10-12 reps
• Leg Extensions: 4 sets of 10-12 reps
• Seated Calf Raises: 6 sets of 20-25 reps
• Post-Workout Cardio: 30 minutes of LISS
• PM Cardio: 40 minutes of LISS

Thursday: Shoulders, Arms, And Cardio

• AM Cardio: 70 minutes of LISS
• Military Press: 4 sets of 10-12 reps
• Lateral Raises: 4 sets of 10-12 reps
• Barbell Shrugs: 4 sets of 10-12 reps
• EZ-Bar Curls: 8 sets of 10-12 reps
• Triceps Pushdowns: 8 sets of 10-12 reps
• Post-Workout Cardio: 30 minutes of LISS
• PM Cardio: 40 minutes of LISS

Friday: Cardio

• AM Cardio: 20 minutes of HIIT, 40 minutes of LISS
• PM Cardio: 20 minutes of HIIT, 40 minutes of LISS

Saturday: Upper Body Power And Cardio

• AM Cardio: 70 minutes of LISS
• Incline Dumbbell Press: 3 sets of 6-8 reps
• Decline Dumbbell Press: 3 sets of 6-8 reps
• Military Press: 3 sets of 6-8 reps
• Barbell Shrugs: 3 sets of 6-8 reps
• Deadlifts: 3 sets of 6-8 reps
• Bent Over Barbell Rows: 3 sets of 6-8 reps
• Post-Workout Cardio: 30 minutes of LISS
• PM Cardio: 40 minutes of LISS

Sunday: Lower Body Power And Cardio

• AM Cardio: 70 minutes of LISS
• Lying Leg Curls: 4 sets of 6-8 reps
• Leg Extensions: 4 sets of 6-8 reps
• Barbell Squats: 3 sets of 6-8 reps
• Stiff-Legged Deadlifts: 3 sets of 6-8 reps
• Seated Calf Raises: 6 sets of 10-12 reps
• Post-Workout Cardio: 30 minutes of LISS
• PM Cardio: 40 minutes of LISS

Suggestions For Others

For me the real change came when I implemented the S.M.A.R.T. model for setting a goal.

Specific: Compete in my first bodybuilding competition - IDFA Canadian Classic.

Measureable: I knew the body fat percentage and body weight I needed to get down to. I gave myself the time to lose weight at a rate of 1.5 pounds per week to do it.

Achievable: My goal was definitely in reach.

Realistic: I was ready, willing and able to put in the work to reach my goal

Timely: The contest was set in stone for November 7, 2009. That was my deadline.

Do this yourself and get in the best shape of your life!

Click Image To Enlarge.
The Real Change Came When I Implemented
The S.M.A.R.T. Model For Setting A Goal.

maletransformations@bodybuilding.com

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