Vital Stats

Name: Sameer Sontakey
Email: sontakey@gmail.com
BodySpace: sontakey

Before:
Age: 21
Height: 5'6"
Weight: 220 lbs
Body Fat: 25%
Waist: 44"

After:
Age: 23
Height: 5'6"
Weight: 155 lbs
Body Fat: 10.3%
Waist: 33.5"

Why I Got Started

Ever since middle school I was generally unhappy with how I appeared. I became a cynical and angry person with low confidence, self-esteem and perceived self-worth. By my last year in college, I decided I wanted to make a change.

Click Image To Enlarge.
By My Last Year In College, I Decided
That I Wanted To Make A Change.

How I Did It

I decided during my last year in college I wanted to do something about my appearance. It definitely helped to have friends with similar goals.

We would go as a group to the college gym and work out at least 4 times per week at midnight. Being consistent about working out and dieting helped me see a massive difference within a single month.

I was able to lose 20 pounds in the first month! After seeing these results, I became even more motivated. People would notice my transformation and compliment me on it and that helped a lot as well.

Click Image To Enlarge.
Being Consistent About Working Out And Dieting
Helped Me See A Massive Difference Within A Single Month.

Supplements

• EAS Myoplex

RELATED PRODUCT

EAS Presents: Myoplex Original Myoplex Original is a high-performance protein powder designed to deliver the highest quality protein, carbohydrates, vitamins and minerals. [ Click here to learn more. ]

Diet

I made sure to cut my bad eating habits I had been accustomed to. I gave up on eating large and greasy meals and even gave up drinking soda of any kind and replaced it with lots of water.

Most days I would eat a lot of salad with low fat dressing and a healthy sandwich. This alone helped me lose 20 pounds within my first month.

Training

At the time, I did not properly split my routine into body parts. I basically did these exercises (based on what I felt like doing) at least 4 times per week:

Full Body: 4 Times Per Week

• Standing Calf Raises: 3 sets of 15 reps
• Crunches: 3 sets of 20 reps
• Triceps Pushdowns: 3 sets of 10 reps
• Dips: 3 sets of 10 reps
• T-Bar Rows: 3 sets of 10 reps
• Lat Pulldowns: 3 sets of 10 reps
• Seated Cable Rows: 3 sets of 10 reps
• Alternate Dumbbell Curls: 3 sets of 20 reps
• Barbell Curls: 3 sets of 10 reps
• Cardio: 30 minutes

Suggestions For Others

Be patient and persistent! You cannot expect results overnight. Also, make sure you weigh yourself at the same time of day to see a more accurate weight change. If it helps, take before and after pictures as well.

Click Image To Enlarge.
Be Patient And Persistent!

maletransformations@bodybuilding.com

Recommend this article to a friend by e-mail here!

Back To Male Transformation Of The Week's Main Page

Back To The Articles Main Page.

Related Articles
Teen Transformation Of The Week - Ben Hedley.
Male Transformation Of The Week - David G.
Teen Transformation Of The Week - Vidoje Mihajlovik.