Bodybuilding.com - Male Transformation Of The Week - Emmanuel Filippakis!

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Giving my all at the gym and eating healthy the rest of time made up for the slip ups.

As his brothers slowly began getting into shape, Emmanuel took a long look at his physique. Once he realized that he wanted to look and feel good, he began researching diet and training. Read on to learn how he shed 70 pounds right here!

Male Transformation Of The Week - Emmanuel Filippakis!

By: Male Transformation Of The Week

Before:
240 lbs

After:
170 lbs

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Vital Stats
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Name: Emmanuel Filippakis
Email: emilio216b@hotmail.com
BodySpace: Need2fly

Before:
Age: 23
Height: 5'7"
Weight: 240 lbs
Shirt: XL
Waist: 38"

After:
Age: 24
Height: 5'7"
Weight: 170 lbs
Body Fat: 11-12%
Shirt: M
Waist: 31"

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Why I Got Started
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Everyone kept telling me I wasn't fat and I looked good. But they were just white lies and I could see I was turning horrible. My reason for changing is one of most big guys. Overall I wanted to feel good and look good.

I was inspired to do this by my younger brothers. My brother Frank had his own battle of the bulge, and he slimmed down from 300 lbs to about 160 lbs.

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Emmanuel Filippakis' Weight Loss Progress.

My third brother Tom was a chubby kid also. In his last year of high school he hit the weights and started dieting, turning himself into a ripped 150 lbs monster. My youngest brother Billy was always skinny. I now felt like the brother who was out of shape and wanted to do something.

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How I Did It
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I started college in 2006 taking Aviation Management at Georgian College, Barrie Ontario. Starting school I was pudgy 200 lbs. Through many nights of drinking, eating late and eating big I soon ballooned to 240 lbs. Two years since starting college I was in the worst shape of my life.

The school program I am in has summer school sessions. During the first summer session in 2007 was when the light sparked. I signed up at the school's gym with my buddy Dave and never looked back. I researched workouts and healthy eating. I spend as much time on my research as at the gym.

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I Spend As Much Time On
My Research As At The Gym.

I wanted to know why everything I was doing would help me and what types of progress I should be looking at. With the help of Bodybuilding.com and Arnold's Encyclopedia of Bodybuilding I was able to keep motivated with my goals. I constantly tried new exercises to see which ones I felt were good for me.

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I Constantly Tried New Exercises To
See Which Ones I Felt Were Good For Me.

I went to the gym 6 days a week hitting the weights and 30 minutes of cardio. Not that everyone has to do this, but going to the gym everyday is what kept me focused. Every gym session was not explosive either; there were the good and bad days. I kept going and that's all that really mattered to me.

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Supplements
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Diet
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Meal 1:

Meal 2:

Meal 3:

Meal 4:

1 cup of broccoli

Meal 5: Pre-Workout

Meal 6: Post-Workout

Meal 7:

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Emmanuel Filippakis.

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Training
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Day 1: Back, Biceps & Abs

Deadlifts: 3 sets of 8-10 reps
Lat Pulldowns: 3 sets of 8-10 reps
Seated Cable Rows: 3 sets of 8-10 reps
Bent Over Barbell Row: 3 sets of 8-10 reps
Hyperextensions: 3 sets of 8-10 reps
Wide Grip Barbell Curls: 3 sets of 8-10 reps
Preacher Curls: 3 sets of 8-10 reps
Hammer Curls: 3 sets of 8-10 reps
Incline Dumbbell Curls: 3 sets of 8-10 reps
Crunches: 3 sets of 8-10 reps
Hanging Leg Raises: 3 sets of 8-10 reps

print Click Here For A Printable Log Of Day 1: Back, Biceps & Abs.

Day 2: Legs

Barbell Squats: 3 sets of 8-10 reps
Seated Calf Raises: 3 sets of 8-10 reps
Lying Leg Curls: 3 sets of 8-10 reps
Leg Press: 3 sets of 8-10 reps
Leg Extensions: 3 sets of 8-10 reps
Dumbbell Lunges: 3 sets of 8-10 reps

print Click Here For A Printable Log Of Day 2: Legs.

Day 3: Chest, Shoulders & Triceps

Incline Bench Press: 3 sets of 8-10 reps
Barbell Bench Press: 3 sets of 8-10 reps
Decline Bench Press: 3 sets of 8-10 reps
Dumbbell Flyes: 3 sets of 8-10 reps
Military Press: 3 sets of 8-10 reps
Rear Delt Raises: 3 sets of 8-10 reps
Front Dumbbell Raises: 3 sets of 8-10 reps
Lateral Raises: 3 sets of 8-10 reps
Dips: 3 sets of 8-10 reps
Skullcrushers: 3 sets of 8-10 reps
Triceps Pushdowns: 3 sets of 8-10 reps
Seated Triceps Press: 3 sets of 8-10 reps

print Click Here For A Printable Log Of Day 3: Chest, Shoulders & Triceps.

Day 4: Conditioning (The 300 Workout)

Pullups: 1 set of 25 reps
Deadlifts: 1 sets of 50 reps
Pushups: 1 set of 50 reps
Box Jumps: 1 set of 50 reps
Floor Wipers: 1 set of 50 reps (Shown In Video Below)
Clean And Press: 1 set of 50 reps

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Plyometric Box Jumps.

Video Guides: MPEG - Windows Media - Real Player

Click Here For A Printable Log Of Day 4: Conditioning (The 300 Workout).

RELATED VIDEO

The 300 Workout.

In honor of Mark Twight (the inventor of the 300) I proudly present my own humble effort. - Auriconxl

Click The Play Button To Start The Video.
[ Video Main Page ]

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Suggestions For Others
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My friends and family supported me the whole time. It did not help when I was tempted by them with going out for dinners and eating fast food. I did give to those temptations.

But I did not beat myself up. Giving my all at the gym and eating healthy the rest of time made up for the slip ups. I believe anyone can do this. It's a mindset to dedicating to a healthy lifestyle.