Bodybuilding.com - Male Transformation Of The Week - Phil Thompson!

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Did you know?
Making short term goals help in attaining the overall goal.

With his family's history of health problems, Phil knew that he needed to become a positive role model for his children. So, with a goal in sight, he started on his fitness journey. Read on to learn how he shed 12% body fat!

Male Transformation Of The Week - Phil Thompson!

By: Male Transformation Of The Week

Before:
190 lbs

After:
195 lbs

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Vital Stats
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Name: Phil Thompson
Email: noend.insight@hotmail.com
BodySpace: NoEndInSight

Before:
Age: 28
Height: 6'2"
Weight: 190 lbs
Bodyfat: 20%

After:
Age: 33
Height: 6'2"
Weight: 195 lbs
Bodyfat: 8%

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Why I Got Started
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Growing up, I had always been lean as I was active with sports, but found myself gaining weight in my mid 20's due to poor eating and drinking habits. Being overweight has always been an issue in my family, leading to many family members' health problems.

I didn't want to continue down that path, and it wasn't until my first child came along that I realized this, and I knew I would have to set a good example and become a positive role model for our son.

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How I Did It
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I began to train 5 to 6 times a week, and put much more focus on what I ate. A year ago, I implemented crossfit 2 times a week into my workout regimen, and it has made a huge difference in increasing strength and conditioning. I find that crossfit uses a lot of core and leg exercises such as deadlifts and squats; therefore I don't separate core workouts or legs during the week.

Crossfit:
Crossfit is a core strength and conditioning program. The program was designed to elicit a broad adaptational response. Crossfit is not a specialized fitness program but a deliberate attempt to optimize physical cometence in each of the ten recognized fitness domains.

They are cardiovascular and respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy.

[ Learn More About Crossfit ]
[ Join The Crossfit BodyGroup ]

I completely changed what I ate, as well as how often I ate. I used to eat a lot of foods high in saturated fat, such as pizza and fast food. I was also eating only 3 meals a day, and so when I would sit down to eat I would be so hungry that I would shovel food in without giving much thought to if and when I was getting full.

Click Image To Enlarge.
I Completely Changed What I Ate.

Going back for 2nds or 3rds was a regular occurrence. Once I implemented 5 or 6 meals in a day, I was able to control portions. I make sure to have a serving of protein and complex carbohydrates with every meal, along with a few servings of vegetables or fruits and essential fats throughout the day.

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Supplements
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Click Image To Enlarge.
Phil Thompson.

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Diet
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Meal 1:

2 scoops protein powder
1/2 cup oats
1/2 cup milk
1 cup water
1 tbs peanut butter

Meal 2:

8 egg whites
2 pieces whole wheat bread
1 glass water

Meal 3:

Meal 4:

2 scoops protein powder
1/2 cup oats
1/2 cup milk
1 cup water
1 tbs peanut butter

Meal 5:

Meal 6:

2 scoops protein powder
1 cup water
2 teaspoons omega 3-6-9 oil

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Training
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Day 1: Chest & Back

Bench Press: 4 sets

Incline Bench Press: 3 sets

Decline Bench Press: 3 sets

Pullups: 4 sets

Seated Rows: 3 sets

Dumbbell Rows: 3 sets

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

Day 2: Crossfit

Day 3: 45 Minutes Cardio

Day 4: Shoulders & Arms

Shoulder Press: 4 sets

Upright Row: 3 sets

Rear Delt Raises: 3 sets

Overhead Triceps Extensions: 4 sets

Triceps Dumbbell Kickbacks: 3 sets

Bench Dips: 3 sets

Barbell Curls: 4 sets

Hammer Curls: 3 sets

Concentration Curls: 3 sets

print Click Here For A Printable Log Of Day 4: Shoulders & Arms.

Day 5: Crossfit

Day 6: 45 Minutes Cardio

Suggestions For Others
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Although making a change requires a lot of work, discipline, and commitment, it is OK to mess up on occasion. If you happen to have a cheat meal, or miss a workout, don't beat yourself up. Know that you can get right back on track with your next meal or workout. Sometimes eating a guilty meal lets you realize just how much better you feel when you stick to eating healthy and exercising.

Click Image To Enlarge.
Making A Change Requires A lot Of
Hard Work, Discipline & Commitment.

Making short term goals help in attaining the overall goal. I usually make goals to reach during a 3 month period. After the 3 months, whether I've met my goals or not, I create new ones. I also recommend changing up the workouts every month. I had my best results over the last couple of years once I began doing so.

Male Transformation Of The Week
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