Vital Stats

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"

Why I Got Started

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.

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I Couldn't Believe I Had
Let Myself Go That Far.

How I Did It

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 clean carbohydrate cycling diet for 15 weeks.

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I Did It The Old-Fashioned Way: Diet And Exercise.

I spent 6 days per 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.

Supplements

• Whey Protein
• SciVation Xtend

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Diet

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

Training

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

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

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

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

Click Here For A Printable Log Of Arms.

Suggestions For Others

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.

Click Image To Enlarge.
No Matter What Keep Your
Head Down And Work Hard.

The human body is an amazing creation and we should all show it more respect and work our hardest to maintain what we have been given.

maletransformations@bodybuilding.com

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