Bodybuilding.com - Male Transformation Of The Week - Chris Holliday!

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Did you know?
Make sure you have a goal that you would like to reach each week.

Chris was tired of feeling uncomfortable in his own body, so once he heard about the MuscleTech Transformation Contest, he decided that this was his time to change. Read on to learn how he shed 38.7 pounds right here!

Male Transformation Of The Week - Chris Holliday!

By: Male Transformation Of The Week

Before:
227.7 lbs

After:
189 lbs

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Vital Stats
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Name: Chris Holliday
Email: chrishollidays@hotmail.com
BodySpace: TRANSMIGRATION

Before:
Age: 31
Height: 6'0"
Weight: 227.7 lbs
Body Fat: 24%

After:
Age: 31
Height: 6'0"
Weight: 189 lbs
Body Fat: 6%

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Why I Got Started
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I got started because I had stopped wearing pants. I got into wearing sweats or workout pants all the time because pants felt uncomfortable. I would never take off my shirt around the house and I only had one pair of pants left that would fit me.

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Chris Holliday's Weight Loss Progress.

I noticed that MuscleTech and Bodybuilding.com had sponsored a Transformation Contest and decided this was my chance to change. It was one of the hardest things I had ever done and it took a lot of hard work. Now I can go swimming at the pool with my 4 year old son this year with confidence!

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This Was My Chance To Change.

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How I Did It
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I started by reading about macros, finding out how each and every supplement would help me. I did tons of reading about proper dieting, exact times to take in nutrients pre and post workout. I also read about how often to work out on weights and cardio.

After all the reading I then had the knowledge to begin strong. I stuck to my routines, stuck to my diet and, most importantly, I never took a day off except Sundays for rest.

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After All The Reading I Then Had
The Knowledge To Begin Strong.

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Supplements
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RELATED STACK

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This stack includes 180 caplets of Leukic Hardcore, 2.4 lbs of Anabolic Halo, and 180 caplets or NaNOX9 Hardcore!
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Diet
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I stayed 500 under calorie maintenance for my age, height, weight and exercise routine. I kept my carbs around 120 grams per day and my proteins around 250 grams per day.

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Chris Holliday.

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Training
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Day 1: Arms & Back

Dumbbell Curls: 5 sets of 8-10 reps
Preacher Curls: 5 sets of 8-10 reps
Dumbbell Curls: 5 sets of 8-10 reps
Hammer Curls: 5 sets of 8-10 reps
Barbell Curls: 5 sets of 8-10 reps
Lat Pulldown: 5 sets of 8-10 reps
Seated Cable Rows: 5 sets of 8-10 reps
Bent Over Barbell Row: 5 sets of 8-10 reps

print Click Here For A Printable Log Of Day 1: Arms & Back.

Day 2: Chest & Shoulders

Bench Press: 5 sets of 8-10 reps
Incline Bench Press: 5 sets of 8-10 reps
Dips: 5 sets of 8-10 reps
Butterfly: 5 sets of 8-10 reps
Triceps Pushdown: 5 sets of 8-10 reps
Seated Shoulder Press: 5 sets of 8-10 reps
Lateral Raises: 5 sets of 8-10 reps
Shoulder Shrugs: 5 sets of 8-10 reps

print Click Here For A Printable Log Of Day 2: Chest & Shoulders.

Day 3: Legs

Superset:

Leg Extensions: 5 sets of 8-10 reps (drop sets)
Leg Curls: 5 sets of 8-10 reps

Superset:

Seated Calf Raises: 5 sets of 8-10 reps (drop sets)
Standing Calf Raises: 5 sets of 8-10 reps

print Click Here For A Printable Log Of Day 3: Legs.

Repeat day 1, 2, 3 and have Sunday off. I do low intensity cardio 45 minutes a day for 6 days a week and a variety of sit-ups (100 reps) every other day.

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Suggestions For Others
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Tired of being skinny - being fat? The first thing you need to do is find out the correct diet to lose or gain weight and stick to it for at least a month. Along with the first step is to make sure you have a goal that you would like to reach each week as simple as making it to the gym every single day or doing cardio everyday.

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Make Sure You Have A Goal Each Week.

Keep in mind: The best workouts work on a split (weights in the day then cardio at night or vise versa). Finally, remember this: Building the perfect body will be the hardest thing you may ever do in your life, and you will want to give up. When that time comes you must decide to fail - or to become the best you can be!

Male Transformation Of The Week
maletransformations@bodybuilding.com

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