Marc Huynh was a gym regular, but his results were as uninspired as his workouts. Then his decision to compete sent his progress into overdrive. Hear his remarkable transformation story!
Vital Stats
Name: Marc Huynh
Email: mhuynh79@aol.com
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Before:
Age: 28
Height: 5'7"
Weight: 157 lbs
Body Fat: 10%
Waist: 31"
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After:
Age: 28
Height: 5'7"
Weight: 144 lbs
Body Fat: 7%
Waist: 29"
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Why I Got Started
I have always been a skinny kid, after high school I saw a commercial about a local gym and called and started lifting ever since. I didn't know much about lifting and started reading different magazines. I wanted to take my lifting further and became a personal trainer when I was 25. I didn't really work as a trainer but mainly used the knowledge to help myself lift weights properly.
I started to bulk up and didn't really have a diet and ate everything and anything. My heaviest was 160 pounds, I liked the fact that I was gaining weight and getting bigger but didn't like the fact that I wasn't lean and cut like I wanted.
A fellow gym member approached me one day asking if I ever thought about competing, but it had never really crossed my mind. She told me that she competes in master's categories and showed me how she did it.
I was a bit hesitant at first because when I think of competitions, I think of these huge guys all cut up and massive. She took me to one of a local bodybuilding shows and from that point on I was sold. It took me 8 weeks to transform from my before to my after.
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It Took Me 8 Weeks To Transform From My Before To My After.
How I Did It
I realized that you don't have to go to the gym 6-7 times per week to get the perfect body you want. With a little help from Julie (who helped me get started competing). We started writing down meal plans and how many times I should be working out. During this whole time, I was in school for nursing and could only hit the gym 3-4 times per week max so I had to make the best of the times I could go.
I prepared all my meals for each day, and when I'm in school it's so tempting to eat whatever everyone eats but I was disciplined and determined to build my best body (which I did). It was hard the first few weeks but after I got into the routine it was a lot easier.
So with the help of Julie who mentored me and coached me on posing, I entered my first show (a small local show) and took first for novice and first for light weight, it was awesome!
Since then I did another show which is the Colorado Natural show where I took 4th in the drug free for life category. I heard that starting next year, the NPC will be having the Men's Physique Category so my next goal is to compete in one of those shows and see where it takes me.
 
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It Was Very Hard The First Few Weeks But After I
Got Into The Routine It Was A Lot Easier.
Supplements
I tried to go as "clean" as I possibly can when it comes to supplements.
Diet
Meal 1:
Meal 2:
Meal 3:
Meal 4:
Meal 5:
Meal 6:
Training
Since I am a nurse and I work 3 days on and 4 off, I don't have set days when I am off so my workout schedule is broken down to a 4-day split only on my off days.
| TERMS YOU'LL NEED TO KNOW |
Superset - Two exercises are performed consecutively without any rest.
Failure - That point in an exercise at which you have so fully fatigued your working muscles that they can no longer complete an additional repetition of a movement with strict biomechanics. You should always take your post-warm-up sets at least to the point of momentary muscular failure, and frequently past that point.
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Day 1: Chest/Triceps/Abs
- Incline Bench Flyes: 1 set of 15 reps, 3 sets of 8 reps or failure
- Flat Bench Press: 1 set of 15 reps, 3 sets of 8 reps or failure
- Cable Flyes: 1 set of 15 reps, 3 sets of 8 reps or failure
- Smith Machine Bench Press: 1 set of 15 reps, 3 sets of 8 reps or failure
- Incline Smith Machine: 1 set of 15 reps, 3 sets of 8 reps or failure
- Skull Crushers: 1 set of 15 reps, 3 sets of 8 reps or failure
- Dumbbell Kickbacks: 1 set of 15 reps, 3 set of 8 reps or failure
- Rope Pulldown: 1 set of 15 reps, 3 sets of 8 reps or failure
- One Arm Triceps Extension: 1 set of 15 reps each, 2 sets of 8 reps each
- Dips (using own body weight): 4 sets to failure
- Overhead Extension with Rope: 1 set of 15 reps, 3 sets of 8 reps or failure
- Leg Raises: 4 sets to failure
- Exercise Ball Crunch: 4 sets of 20 reps
Day 2: Shoulders/Cardio
Day 3: Back/Biceps/Abs
- Pullups (own body weight): 1 sets of 15 reps, 3 sets to failure
- Seated Row: 1 set of 15 reps, 3 sets of 8 reps or failure
- Lat Pulldown: 1 set of 15 reps, 3 sets of 8 reps or failure
- Close-Grip Pulldown: 1 set of 15 reps, 3 sets of 8 reps or failure
- Lower Back Reverse Crunch: 1 set of 15 reps, 3 sets to failure
- Dumbbell Curl: 1 set of 15 reps, 3 sets of 8 reps or failure
- E-Z Bar Curl: 1 set of 15 reps, 3 sets of 8 reps or failure
- Double Bicep Cable Curl: 1 set of 15 reps, 3 sets of 8 reps or failure
- D-Ring Bicep Cable Curl: 1 set of 15 reps, 3 sets of 8 reps or failure
- Concentration Curl: 1 set of 15 reps, 3 sets of 8 reps or failure
- Hanging Leg Raises: 4 sets of 15 reps
- Standing Side Bend w/ 45lb weight: 3 sets of 15 reps each side
Day 4: Legs
Superset:
Days 5-7: Rest
Suggestions For Others
As you can see, I try to make my workouts as simple as possible (of course you can't always stick to your routine but the above is pretty much what I stick to); I don't think workouts and diets should be complicated.
This is what works for me and hope it works for you too, good luck!
By the way, a tan makes a huge difference.
maletransformations@bodybuilding.com
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