Vital Stats

Name: Shaun Dillon
Email: jsgoebb@yahoo.com
BodySpace: sdilly22

Before:
Age: 27
Height: 5'11"
Weight: 226 lbs
Body Fat: 20%

After:
Age: 27
Height: 5'11"
Weight: 170 lbs
Body Fat: 3-4%

Why I Got Started

In high school and college I was always in good shape and was proud of my body. After college I continued to train with weights but gave up cardio and was eating whatever I wanted.

I started going out to bars with friends more than I would go to the gym and the pounds started packing on. I never realized how out of shape I was getting until one day my dad commented on how big I was getting.

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I Never Realized How Out
Of Shape I Was Getting.

I looked in the mirror and realized I had totally let myself go. For weeks after that I planned on starting to diet but kept putting it off until I came across the 2009 MuscleTech Transformation Challenge and saw the amazing results the competitors had from the 2008 contest.

That day I entered the contest and for the next 12 weeks I dedicated myself to changing my body and my lifestyle. I completely changed my diet and gave 110% in the gym and was determined to win the 2009 MuscleTech Challenge!

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I Was Determined To Win
The2009 MuscleTech Challenge!

How I Did It

I started reading all the training and diet articles I could find on Bodybuilding.com and I soon mapped out a program and was determined not to miss a meal, cardio, or training session.

I bought several MuscleTech products that would help me recover faster and train harder and I dedicated every hour of every day to winning this challenge. I ate 7-8 meals per day consisting of high protein and low carbs along with an hour of cardio and 45 minutes to an hour of weight training per day.

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I Was Determined Not To Miss A
Meal, Cardio, Or Training Session.

Soon the pounds starting coming off and friends and family began to comment on my results and I began to train even harder! As the weight came off I became addicted to bodybuilding and changed my goals from just winning the contest to competing on stage.

When my friends went out I stayed home cooking meals for the next day and reading more bodybuilding articles and watching videos of my favorite pros for motivation.

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As The Weight Came Off I
Became Addicted To Bodybuilding.

Bodybuilding has become my passion and my lifestyle. I plan on using 2009 to gain as much muscle as possible and I plan on entering my first show in 2010.

Supplements

• Multivitamin
• Glutamine
• Amino Acids
• MuscleTech Hydroxycut Hardcore
• MuscleTech NaNO Vapor
• MuscleTech Anabolic Halo
• MuscleTech Nitro-Tech Hardcore
• ON 100% Whey Protein
• MuscleTech Cell-Tech Hardcore
• MuscleTech Leukic

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Shaun Dillon.

Diet

Meal 1:
• 8 egg whites
• 1 scoop protein powder

Meal 2:

• 8 oz chicken
• Oatmeal
• Almonds

Meal 3:

• 8 oz shrimp or tilapia
• Asparagus

Meal 4:

• 8 oz chicken
• 1 cup rice

Meal 5:

• Protein shake
• Small salad
• Almonds

Meal 6:

• 8 oz turkey
• Asparagus

Meal 7:

• Protein shake
• Egg whites
• 1 tsp natural peanut butter

Training

Monday: Chest
• Bench Press: 3 sets of 10, 8, 6 reps
• Incline Barbell Press: 3 sets of 10, 8, 6 reps
• Cable Crossovers: 3 sets of 10, 8, 6 reps
• Dips: 3 sets to failure
• Cardio: 1 hour low-intensity

Tuesday: Back

• Lat Pulldowns: 3 sets of 10, 8, 6 reps
• Deadlifts: 3 sets of 10, 8, 6 reps
• One-Arm Dumbbell Rows: 3 sets of 10, 8, 6 reps
• Shrugs: 3 sets of 10, 8, 6 reps
• Cardio: 1 hour low-intensity
• Crunches: 3 sets to failure

Wednesday: Legs

• Squats: 3 sets of 10, 8, 6 reps
• Leg Press: 3 sets of 10, 8, 6 reps
• Dumbbell Lunges: 3 sets of 10 reps
• Leg Extensions: 3 sets of 10, 8, 6 reps
• Leg Curls: 3 sets of 10, 8, 6 reps
• Calf Raises On Leg Press Machine: 4 sets to failure

Thursday: Shoulders

• Dumbbell Shoulder Press: 3 sets of 10, 8, 6 reps
• Lateral Raises: 3 sets of 10, 8, 6 reps
• Front Dumbbell Raises: 3 sets of 10, 8, 6 reps
• Upright Barbell Rows: 3 sets of 10, 8, 6 reps
• Reverse Flyes: 3 sets of 10, 8, 6 reps
• Decline Crunches: 3 sets to failure
• Cardio: 1 hour low-intensity

Friday: Arms

• Barbell Curls: 3 sets of 10, 8, 6 reps
• Hammer Curls: 3 sets of 10, 8, 6 reps
• Reverse Curls: 3 sets of 10, 8, 6 reps
• Skullcrushers: 3 sets of 10, 8, 6 reps
• Rope Pushdowns: 3 sets of 10, 8, 6 reps
• Close-Grip Bench Press: 3 sets of 10, 8, 6 reps

Saturday: Cardio

• Cardio: 1 hour low-intensity

Suggestions For Others

The most important part is to make a game plan and stick to it. Take one day at a time and be consistent. With dedication and sacrifice everything is possible.

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With Dedication And Sacrifice
Everything Is Possible.

maletransformations@bodybuilding.com

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