Bodybuilding.com - Male Transformation Of The Week - Jacob Barnhill!

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Don't make it more difficult than it already is.

Jacob first started lifting weight in high school, but his poor diet led to some less than optimal results. But he finally decided that it was time to make his physique complete. Read on to learn how he shed 46 pounds right here!

Male Transformation Of The Week - Jacob Barnhill!

By: Male Transformation Of The Week

Before:
231 lbs

After:
185 lbs

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Vital Stats
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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%

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Why I Got Started
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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 lbs. Yea, that was without working out. I have 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.

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How I Did It
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I have 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.

If You Stick With It, Just Like Anything Else, You Get Better.

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If You Stick With It, Just Like
Anything Else, You Get Better.

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Supplements
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Diet
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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

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Training
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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

print 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

print 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

print 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

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

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Suggestions For Others
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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.

Male Transformation Of The Week
maletransformations@bodybuilding.com

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