Male Transformation Of The Week - Mike Sarage!

Mike first began bodybuilding in college while training with his cousin. After two years, he realized he needed more, so he decided to compete. Read on to learn how Mike dropped 48 pounds and got in contest ready shape!
Before Before:
210 lbs
After After:
162 lbs

Vital Stats

Name: Mike Sarage

Age: 19
Weight: 210 lbs
Body Fat: 14%
Waist: 36"

Age: 20
Weight: 162 lbs
Body Fat: 5%
Waist: 30"

Why I Got Started

I initially became interested in bodybuilding when I began training with my cousin and fellow competitor Nick DeCoteau during my freshman year in college. I trained for more than two years and realized I needed more in life when it came to training and nutrition.

What better way to show off hard work and dedication to oneself than to compete? All the training and eating I did was for what reason? So I found a reason. I researched bodybuilding competitions in the Florida area because I was shooting for a competition while I was down at school.

Mike Sarage Mike Sarage
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I Realized That I Needed More In Life.

I found one, and counted 14 weeks away from that date and began bulking and training even harder until that date when I would start dieting came. On July 12, 2008, I began dieting for the show on October 18, 2008.

How I Did It

I used a very low carbohydrate diet for the first 6 weeks then switched to a full ketosis diet for the last 8 weeks which substitutes carbohydrates with fast digesting fats.

I started off doing anywhere from 30-45 minutes of cardio, 5 times a week for the first 6 weeks. I did my cardio on an empty stomach right after I woke up in the morning.

Mike Sarage Mike Sarage
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I Did My Cardio First Thing In
The Morning On An Empty Stomach.

Then at 8 weeks out, I started double sessions of cardio at 8 weeks out with 60 minutes in the morning and 60 minutes at night.


[ Click here to learn more. ]
Slow Cardio: Good Technique Or Bad Advice?
There are obviously many forms of cardio to choose from, but most of them fall into two distinct categories: Slow paced and fast paced.
Bob Cicherillo

Mike Sarage's Supplement Plan

Mike Sarage's Contest Diet

At 8 weeks out, I rotated my diet every 2 days. The diet was created by Alberto Rubinaccio, who placed 1st in the heavyweight class at the 2007 Collegiate Nationals.

dot 14 Weeks Out dot

dot 8 Weeks Out: Day 1 (2 Days) dot

dot 8 Weeks Out: Day 2 (2 Days) dot

dot 4 Weeks Out dot

Mike Sarage's Training Program

Cardio is done for 1 hour in the morning and 1 hour at night 6 times per week walking on the treadmill on an incline with speed increments every 4 minutes.


Drop Set Video Guide

These are done with barbells. Do a set then, without racking the bar, get two spotters to pull off a preset amount of weight. Continue with that weight. Keep stripping as desired. This will thoroughly burn out a muscle.

Click The Play Button To Start The Video.
Or Download Here:
WMV (.6 MB) MPEG (4.9 MB) Video iPod (600 KB)


Superset Video Guide

This is a good way to train if time is limited. Supersetting involves doing two exercises with no rest in between.

Click The Play Button To Start The Video.

Or Download Here:
WMV (7.9 MB) MPEG (6.2 MB) Video iPod (800 KB)

Suggestions For Others

Life is all about goals! There is no better satisfaction in this world than totally revamping the entire body. Not only it is essential to set goals in life, but one must set goals and objectives in the weight room to make complete gains.

What's Your Goal? What Is Your Goal?

Is Your Goal Not Listed?
Click Below To Learn More About Goal Setting.

Set goals, stay motivated, focused, and determined to meet your goals no matter what obstacles come in the way. It can be done, you just have to want it.

Mike Sarage
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Life Is All About Goals.

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