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Before: 190 lbs |
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After: 158 lbs |
Vital Stats
Name: Stephen-Joshua Kina
Email: Stephenjoshua06@yahoo.com
BodySpace: 808kidd
Before:
Age: 20
Height: 5'4"
Weight: 190 lbs
Body Fat: 12%
After:
Age: 21
Height: 5'4"
Weight: 158 lbs
Body Fat: 5%
Why I Got Started
I guess when people start to refer to you as abnormal or a wrecking ball it's a sign that it's time to lose some weight. And in my case I was that wrecking ball they were referring to. At first I started off as a little scrawny Asian boy who wanted to get big.
In no time I started to lift weights and went from 135 pounds to 185 pounds. It doesn't necessarily mean I gained all muscle though and because I have a 5-foot-4 frame I looked wide, bulky and too big. I decided to change my body because my family and friends were constantly saying I was starting to look unhealthy.
Click Image To Enlarge. I Looked Wide, Bulky And Too Big.
And because I never really hit the treadmill or did cardio my health issues began to become a concern as well. Then my friend who recently competed in two bodybuilding competitions suggested I cut down my weight and enter a bodybuilding competition, which was three months away.
Click Image To Enlarge. My Health Issues Began
To Become A Concern.
Because bodybuilding is my passion and my dream was always wanted to compete in a show (and I can never say no to a challenge) I set my sets on the Orange County Muscle Classic XXXII and began to cut weight.
How I Did It
I began to read articles on Bodybuilding.com. I scanned through numerous bodybuilders diet plans such as Jay Cutler, Lee Priest, and Phil Heath. It gave me a look into the world of bodybuilding and helped me get a new perspective of the sport.
I bought a bottle of MuscleTech's Hydroxycut Hardcore from Bodybuilding.com and began to start off on a low carb diet and did tons and tons of cardio and abs and less work on hitting the weights. Once I was two weeks out before my competition I started a no carb diet eating only veggies, eggs and fish.
Click Image To Enlarge. I Started A No Carb Diet Eating
Only Veggies, Eggs, And Fish.
As I began to lose weight, that's when the compliments started coming. People started saying I looked healthy, normal and most of all, fit! During my 2nd week of carb depleting I hit a road block. As I saw my weight begin to dwindle, I began to question whether losing all this weight was worth it, I felt terrible, small and skinny!
But I thought my role models Jay Cutler and Phil Heath wouldn't quit and give up and I wasn't going to either! So I kept pushing and pushing no matter how bad and sluggish I felt I remembered go hard, or go home.
Click Image To Enlarge. People Started Saying I Looked
Healthy, Normal, And Most Of All, Fit!
Before I knew it, it was the day of my competition, having no expectations of how I would place because it was my first competition I gave it my all and to my surprise I finished 2nd in my weight class! My hard work did pay off!
Diet
Meal 1:
- 3 scoops protein powder
- 1 tsb peanut butter
- 1 banana
Meal 2:
- 6 eggs
- 1 grilled chicken
Meal 3:
- 1-1.5 cup brown rice
- 2 pieces of tilapia
Meal 4:
- 3 scoops protein powder
- 1 tsb peanut butter
- 1 banana
Meal 5:
Training
Monday: Chest
- Bench Press: 5 sets of 20-15 reps
- Incline Dumbbell Press: 4 sets of 20-15 reps
- Incline Dumbbell Flyes: 4 sets of 20-15 reps
- Dumbbell Flyes: 4 sets of 20-15 reps
- Decline Bench Press: 4 sets of 20-15 reps
- Dips: 3 sets of 25-15 reps
- Abs: 20 minutes
- Treadmill: 2-3 miles
- Bike: 3 miles
- Leg Extensions: 3 sets of 20 reps
- Leg Curls: 3 sets of 20 reps
Click Here For A Printable Log Of Monday: Chest.
Tuesday: Shoulders
- Shrugs: 5 sets of 25, 20, 15, 15, 15 reps
- Behind The Back Shrugs: 5 sets of 25, 20, 15, 15, 15 reps
- Dumbbell Shrugs: 4 sets of 25-15 reps
- Dumbbell Press: 4 sets of 20-15 reps
- Dumbbell Side Raises: 4 sets 20-15 reps
- Dumbbell Front Raises: 4 sets 20-15 reps
- Behind The Neck Press: 4 sets 20-15 reps
- Abs: 20 minutes
- Treadmill: 2-3 miles
- Bike: 3 miles
- Leg Extensions: 3 sets of 20 reps
- Leg Curls: 3 sets of 20 reps
Click Here For A Printable Log Of Tuesday: Shoulders.
Wednesday: Arms
- Close-Grip Bench Press: 5 sets of 20-15 reps
- Skullcrushers: 4 sets of 20-15 reps
- Rope Pushdown: 4 sets of 20-15 reps
- Dumbbell Overhead Press: 4 sets of 20-15 reps
- Dumbbell Kickbacks: 4 sets of 20-15 reps
- Barbell Curls: 4 sets of 20-15 reps
- Dumbbell Curls: 4 sets of 20-15 reps
- Hammer Curls: 4 sets of 20-15 reps
- Preacher Curls: 4 sets of 20-15 reps
- Concentration Curls: 4 sets of 20-15 reps
- Abs: 20 minutes
- Treadmill: 2-3 miles
- Bike: 3 miles
- Leg Extensions: 3 sets of 20 reps
- Leg Curls: 3 sets of 20 reps
Click Here For A Printable Log Of Wednesday: Arms.
Thursday: Back
- Lat Pulldowns: 5 sets of 20-15 reps
- Reverse Grip Pulldowns: 4 sets of 20-15 reps
- Close Grip Pulldowns: 4 sets of 20-15 reps
- Seated Cable Rows: 4 sets of 20-15 reps
- Dumbbell Rows: 4 sets of 20-15 reps
- Bent Over Barbell Rows: 4 sets of 20-15 reps
- Hyperextensions: 3 sets of 15 reps
- Abs: 20 minutes
- Treadmill: 2-3 miles
- Bike: 3 miles
- Leg Extensions: 3 sets of 20 reps
- Leg Curls: 3 sets of 20 reps
Click Here For A Printable Log Of Thursday: Back.
Friday: Legs
- Squat: 5 sets of 12, 10, 8, 5, 5 reps
- Leg Press: 4 sets of 20-15 reps
- Stiff-Leg Deadlifts: 4 sets of 20-15 reps
- Leg Extensions: 3 sets of 20 reps
- Leg Curls: 3 sets of 20 reps
- Abs: 20 minutes
- Treadmill: 2-3 miles
- Bike: 3 miles
Click Here For A Printable Log Of Friday: Legs.
Saturday: Abs & Cardio
- Abs: 30 minutes
- Treadmill: 2-3 miles
- Bike: 3 miles
- Leg Extensions: 3 sets of 20 reps
- Leg Curls: 3 sets of 20 reps
Click Here For A Printable Log Of Saturday: Abs & Cardio.
Sunday: Rest
Suggestions For Others
The hardest part for me through my transformation was being strict on my diet and staying away from the "cheat" foods. But once you can persevere through that and you begin to see results, it opens your eyes and you know that the hard work you are putting into your body is paying off which in turn motivates you to continue to push yourself and to work hard.
Click Image To Enlarge. Go Hard Or Go Home!
I suggest no matter how much you want to give in and quit you stick it out, because in the long run your dedication will pay off and it will not only change you and make you stronger physically but mentally as well. Remember, go hard or go home!