Vital Stats

Name: Jacob R. Barnhill
Email: jacobbarnhill@yahoo.com
BodySpace: barnhill

Before:
Age: 22
Height: 5'11"
Weight: 231 lbs
Body Fat: 21.4%

After:
Age: 23
Height: 5'11"
Weight: 185 lbs
Body Fat: 10.9%

Why I Got Started

I started lifting weights back in high school. I was a chubby kid growing up and into my teen years I got up to 240 pounds. Yeah, that was without working out. I lost a lot of fat before like this, just never to this level of conditioning though.

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Jacob Barnhill's Weight Loss Progress.

I have been off and on a lot of routines since then. I did a bodybuilding competition when I was 17 but the only thing I knew then was that I just loved lifting weights. I would eat hot dogs because they had protein in them. You have to start somewhere though, learn from those experiences and grow!

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You Have To Start Somewhere.

How I Did It

I always studied up on everything I could get my hands on. Over the last couple years I compiled all the information I have acquired, all the other times I have done extreme regimens, and put it into this pre-competition regimen. It takes time. If you stick with it, just like anything else, you get better.

Click Image To Enlarge.
If You Stick With It, Just Like
Anything Else, You Get Better.

Supplements

• Optimum 100% Whey Protein
• Creatine Monohydrate
• Glutamine
• Gaspari Nutrition PlasmaJet
• Universal Animal Pak
• Carnitine

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Diet

My meals would consist of mostly vegetables for carbs. Sometimes I would put some sweet potatoes or oatmeal in the meal depending on the day. I would eat just enough so I would have the energy to get through my workouts.

I would fluctuate my carbs in a descending fashion throughout the week. For example, day one 150 grams, day two 100 grams, day three and four would be 50 grams, then back to 150 grams and do it over again.

I ate 1.5 grams per pound of body weight of protein from chicken. I would also eat every 2.5 hours. An example of my 150 gram carb day would be as follows:

Meal 1:
• 20 grams of carbs from oatmeal
• 20 grams of carbs from tomato and zucchini
• 1 tbs of flaxseed oil
• 45 grams of protein from chicken

Meal 2:

• 20 grams of carbs from sweetpotato
• 10 grams of carbs from celery and tomato
• 45 grams of protein from chicken

Meal 3:

• 20 grams of carbs from sweetpotato
• 10 grams of carbs from celery and tomato
• 45 grams of protein from chicken

Meal 4:

• 20 grams of carbs from cucumbers
• 45 grams of protein from chicken

Meal 5:

• 20 grams of carbs from bell peppers
• 45 grams of protein from chicken

Meal 6:

• 10 grams of carbs from broccoli
• 45 grams of protein from chicken

Training

I would lift on a four day on, one day off schedule. Cardio was done every morning and twice daily on my day off for 30-40 minutes on the treadmill.

Day 1: Chest, Triceps, & Abs
• Bench Press: 4 sets of 8-12 reps
• Incline Bench Press: 4 sets of 8-12 reps
• Decline Bench Press: 3 sets of 8-12 reps
• Dumbbell Flyes: 3 sets of 8-12 reps
• Skullcrushers: 4 sets of 8-12 reps
• Triceps Pushdown: 3 sets of 8-12 reps
• Dips: 3 sets of 8-12 reps
• Reverse Crunch: 3 sets of 15-20 reps
• Cable Crunch: 3 sets of 15-20 reps
• Oblique Crunch: 3 sets of 15-20 reps

Click Here For A Printable Log Of Day 1: Chest, Triceps, & Abs.

Day 2: Back, Biceps, & Calves

• Lat Pulldowns: 4 sets of 8-12 reps
• Seated Cable Rows: 4 sets of 8-12 reps
• Deadlift: 3 sets of 8-12 reps
• Close Grip Pulldown: 3 sets of 8-12 reps
• Hyperextensions: 3 sets of 8-12 reps
• Barbell Curls: 4 sets of 8-12 reps
• Hammer Curls: 3 sets of 8-12 reps
• Preacher Curls: 3 sets of 8-12 reps
• Seated Calf Raise: 3 sets of 8-12 reps
• Calf Press On Leg Press Machine: 3 sets of 8-12 reps
• Donkey Calf Raise: 3 sets of 8-12 reps

Click Here For A Printable Log Of Day 2: Back, Biceps, & Calves.

Day 3: Shoulders & Abs

• Military Press: 4 sets of 8-12 reps
• Lateral Raise: 4 sets of 8-12 reps
• Rear Delt Raise: 3 sets of 8-12 reps
• Front Dumbbell Raise: 3 sets of 8-12 reps
• Reverse Crunch: 3 sets of 15-20 reps
• Cable Crunch: 3 sets of 15-20 reps
• Oblique Crunch: 3 sets of 15-20 reps

Click Here For A Printable Log Of Day 3: Shoulders & Abs.

Day 4: Legs & Calves

• Leg Extensions: 4 sets of 8-12 reps
• Squats: 4 sets of 8-12 reps
• Leg Press: 3 sets of 8-12 reps
• Leg Curls: 3 sets of 8-12 reps
• Stiff-Leg Deadlifts: 3 sets of 8-12 reps
• Lunges: 3 sets of 8-12 reps
• Seated Calf Raise: 3 sets of 8-12 reps
• Calf Press On Leg Press Machine: 3 sets of 8-12 reps
• Donkey Calf Raise: 3 sets of 8-12 reps

Click Here For A Printable Log Of Day 4: Legs & Calves.

Suggestions For Others

My suggestion to others would be to find how to get the satisfaction out of it and enjoy changing your body. Don't make it more difficult than it already is.

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Find How To Get The Satisfaction Out
Of It And Enjoy Changing Your Body.

Also, find what works for you. Take what others say and see how it works for you, if it doesn't then find what does. It isn't all easy, that's why it feels great to accomplish it. You look good, feel good, it was hard ... but you did it.

maletransformations@bodybuilding.com

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