Bodybuilding.com - Male Transformation Of The Week - Zac Holland!

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Did you know?
Anyone can change their body, it only takes dedication and a little bit of know how.

After seeing pictures of himself from a recent vacation, Zac knew he had let his physique get out of hand. So he decided to get back into shape for the new year. Read on to learn how he shed 40 pounds!

Male Transformation Of The Week - Zac Holland!

By: Male Transformation Of The Week

Before:
210 lbs

After:
170 lbs

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Vital Stats
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Name: Zac Holland
Email: Zac.holland@okstate.edu
BodySpace: zcholla

Before:
Age: 21
Height: 5'8"
Weight: 210 lbs
Body Fat: 20%
Waist: 34/36"

After:
Age: 22
Height: 5'8"
Weight: 170 lbs
Body Fat: 7%
Waist: 30/32"

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Why I Got Started
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I got started because I knew had been consistently gaining weight since I graduated high school and everytime I saw a picture of myself I knew it was getting too far.

Click Image To Enlarge.
Zac Holland's Weight Loss Progress.

The turning point was when I returned from vacation on a cruise and saw all the pictures. I looked horrible and couldn't believe I had let myself go that far.

Click Image To Enlarge.
I Couldn't Believe I Had
Let Myself Go That Far.

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How I Did It
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I did it the old-fashioned way: diet and exercise. I know it sounds lame and corny but that's the truest prescription of weight loss and muscle development. I went on a very clean carbohydrate cycling diet for 15 weeks.

Click Image To Enlarge.
I Did It The Old-Fashioned Way: Diet And Exercise.

I spent 6 days a week in the gym lifting weights and another 3-4 days doing cardio. I had some great tips from the best Natural bodybuilder out there right now: 2x reigning lightweight world champion in the WNBF Brian Whitacre. He helped me formulate a strong diet and gave me the tips needed to succeed.

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Supplements
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Diet
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Meal 1:

Whole grain oats
3 egg whites

Meal 2:

6 oz lean ground beef
Sweetpotato

Meal 3: Pre-Workout

Whey protein
1/2 cup oats

Meal 4: Post-Workout

Whey protein
1 cup oats

Meal 5:

8 oz chicken breast
1 cup rice

Meal 6:

6 oz lean ground beef
Steamed veggies

Meal 7:

Tuna
Spinach

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Training
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Legs:

Barbell Squats: 6 sets of 6-8 reps
Hack Squats: 6 sets of 6-8 reps
Leg Press: 6 sets of 6-8 reps
Leg Curls: 6 sets of 6-8 reps
Bulgarian Squats: 6 sets of 6-8 reps
Dumbbell Lunges: 6 sets of 6-8 reps

print Click Here For A Printable Log Of Legs.

Back:

Deadlift: 6 sets of 6-8 reps
Pullups: 6 sets of 6-8 reps
Lat Pulldowns: 6 sets of 6-8 reps
Seated Cable Rows: 6 sets of 6-8 reps
One-Arm Dumbbell Rows: 6 sets of 6-8 reps

print Click Here For A Printable Log Of Back.

Chest:

Incline Dumbbell Press: 6 sets of 6-8 reps
Bench Press: 6 sets of 6-8 reps
Dumbbell Flyes: 6 sets of 6-8 reps
Cable Flyes: 6 sets of 6-8 reps
Butterfly: 6 sets of 6-8 reps
Decline Bench Press: 6 sets of 6-8 reps

print Click Here For A Printable Log Of Chest.

Arms:

Dips: 6 sets of 6-8 reps
Skullcrushers: 6 sets of 6-8 reps
Arnold Press: 6 sets of 6-8 reps
Triceps Pushdown: 6 sets of 6-8 reps
Preacher Curls: 6 sets of 6-8 reps
Dumbbell Curls: 6 sets of 6-8 reps

print Click Here For A Printable Log Of Arms.

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Suggestions For Others
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My suggestion to others is to stay consistent. Anyone can change their body, it only takes dedication and a little bit of know how. No matter what keep your head down and work hard.