By: Male Transformation Of The Week

Before: 256 lbs

After: 193 lbs

Vital Stats

Name: Levi Chitwood

Before:
Age: 27
Height: 5'9"
Weight: 256 lbs
Body Fat: 24-28%

After:
Age: 27
Height: 5'9"
Weight: 193 lbs
Body Fat: 9.6%

Editors Note: Unfortunately, Levi Chitwood passed away on July 29, 2008. His profile was sent in by his good friend, Alberto Nunez.

Why I Got Started

My health started to become an issue with a bad back, broken ankle, hernia, bad kidneys, and liver problems from drinking and terrible eating habits.

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My Health Started To Become An Issue.

How I Did It

I started with strong encouragement from my family and friends. My work in the gym started from there, and with help from a friend I started a nutrition plan.

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I Started With Strong Encouragement
From My Family And Friends.

I hate to make it sound simple, but I just simply quit drinking and started to eat right, not always perfect, but at least 5 times a day.

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I Just Simply Quit Drinking
And Started To Eat Right.

Of course, I worked by butt off, sometimes 2-3 times a day. The equation is simple, it's the execution and consistency that is hard.

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The Equation Is Simple.

Supplements

• Glutamine
• Whey Protein
• BCAAs

Diet

My diet was a very mild ketogenic diet, and I do mean very mild. Carbohydrates were cycled in and out, depending on the needs at the time.

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Levi Chitwood.

Training

Lower Body Day:
Superset:
• Leg Extensions: 7 sets of 10-15 reps
• Leg Curl: 7 sets of 20 reps
• Barbell Squat: 7 sets of 15-20 reps

Superset:

• Standing Calf Raises: 7 sets of 10-20 reps
• Seated Calf Raises: 7 sets of 10-20 reps

Push Day:

• Barbell Bench Press: 6 sets of 20 reps
• Incline Bench Press: 4 sets of 15 reps
• Incline Dumbbell Press: 4 sets of 15 reps
• Dumbbell Bench Press: 4 sets of 15 reps
• Incline Dumbbell Flyes: 4 sets of 15 reps
• Military Press: 6 sets of 20 reps
• Seated Dumbbell Press: 4 sets of 15 reps
• Lateral Raises: 4 sets of 15 reps
• Front Dumbbell Raises: 4 sets of 15 reps
• Upright Barbell Rows: 4 sets of 15 reps
• Rear Delt Raises: 4 sets of 15 reps
• Skullcrushers: 4 sets of 20 reps
• Triceps Pushdowns: 4 sets of 20 reps
• Dumbbell Kickback: 4 sets of 20 reps
• Dips: 4 sets to failure

Pull Day:

• Lat Pulldown: 4 sets of 20 reps
• One-Arm Dumbbell Rows: 4 sets of 12 reps
• Seated Cable Rows: 4 sets of 12 reps
• Barbell Curls: 5 sets of 20 reps
• Dumbbell Curls: 3 sets of 12 reps
• Concentration Curls: 3 sets of 12 reps
• Dumbbell Shrugs: 4 sets of 15 reps
• Barbell Shrugs: 4 sets of 15 reps
• Chinups: 4 sets to failure

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Levi Chitwood.

Suggestions For Others

Try to figure out what you want. Be healthy, be strong, be ripped. Set a main goal, cardio goals, mini goals, goals for that specific week and just go from there.

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Be Healthy, Be Strong, Be Ripped.

Be in it not to impress others, if that's the case you won't last three months. Have consistency and a positive outlook in the gym and outside the gym.

Male Transformation Of The Week
maletransformations@bodybuilding.com

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