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Seena huddled away from the world and was depressed about his body and his life. One day he decided to change! He committed to a contest and lost 35lbs and 20% body fat! Find out more below!
Vital Stats
Name: Seena Khonsari
Email: sbkhonsa@yahoo.com
BodySpace: sbkhonsa
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Before:
Age: 25
Height: 6'2"
Weight: 215 lbs
Body Fat: 23%
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After:
Age: 25
Height: 6'2"
Weight: 180 lbs
Body Fat: 3-4%
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Why I Got Started
I got started when I finally took some pictures of myself and was disgusted with what I saw; not only this, but I was a mess mentally and emotionally - I felt down and unmotivated about life, and had chosen to stay huddled in a corner and was missing out on everything.
I knew that getting in shape was the ticket for me to boost myself out of the depression and feel good about life once again. It was also a good choice for my health physically as I was eating unhealthily (fast food twice a day sometimes) and adipose was slowly collecting around my midsection, which can lead to heart complications later in life.
Once I finally began cleaning up my diet and exercising I knew I wanted to go for the ultimate goal - a bodybuilding show. Even though I had become sedentary and inactive, I still followed the sport of bodybuilding silently online by reading up on websites such as Bodybuilding.com. Instead of living vicariously through other bodybuilders' experiences I wanted to finally experience it for myself. It had become a dream of mine, and the time to live out my dream had come.
 
 Click To Enlarge.
Once I Finally Began Cleaning Up My Diet And Exercising I Knew I Wanted To Go For The Ultimate Goal - A Bodybuilding Show.
How I Did It
It took me several attempts in 2009 to get myself going. I finally succeeded when I set up my macronutrients (30% protein/50% carbs/20% fat) and began counting calories and weighing/measuring my foods.
I began with a basic training routine and started with light weights so I could first work on perfecting my form; from there I slowly built up. After a solid couple of months of consistently dieting and training I had laid the foundation and was ready to begin the preparation for my first bodybuilding show. It was then that I enlisted the help of Shelby Starnes of Troponin Nutrition to get me ready to step on stage.
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I Began With A Basic Training Routine And Started With Very Light
Weights So I Could First Work On Perfecting My Form -
From There I Slowly Built Up.
Supplements
Throughout my contest preparation I used the following:
Note: Supplement dosages and schedule listed below in Diet section.
Diet
I used a carbohydrate cycling approach with my precontest dieting - this consisted of High Days on all training days, and Low Days on my days off (where I would also perform cardio in the a.m.). Carbs were kept high on the high days, with moderate amounts of protein with every meal and little to no fat throughout the day. On low days carbs were kept relatively low while fats and protein were consumed in higher amounts.
An example Low Day:
Meal 1:
Meal 2:
Meal 3:
Meal 4:
Meal 5:
Meal 6:
An example High Day:
Meal 1:
Meal 2:
Meal 3:
Meal 4:
Meal 5:
Meal 6:
Meal 7:
Training
For training I used a 3-day push/pull split. I trained 4 days per week and so each week I would train a group of body parts twice. I would work on abs 2-3 times per week at the end of my training session. After working each body part I would incorporate some deep fascia stretching (DC stretches).
I performed moderate-intensity cardio 3 times per week on all off days from the gym, as I approached the contest the cardio was eventually bumped up to 50 minutes each session.
Example Week:
Day 1: Moderate Intensity Cardio Day 2: Legs/Abs
- 5 min warm-up on Treadmill
- Squats: 8 sets of 12,10,10,5,3,4,4,6 reps (various weights)
- Deep Stretch-Quads: 60 seconds
- Romanian Deadlifts: 2 sets of 6,12 reps (various weights)
- Lying Leg Curls: 1 set of 6 reps
- Deep Stretch-Hamstrings: 60 seconds
- Standing Calve Raises: 3 sets of 6,4,6 reps (various weights)
- Decline Crunches: 3 sets of 15,15,8 reps (various weights)
Day 3: Moderate Intensity Cardio
Day 4: Chest/Delts/Triceps/Calves/Abs
- 5 min warm-up on Treadmill
- Floor Press: 7 sets of 15,12,10,5,6,6,6 reps (various weights)
- Deep Stretch-Chest: 10 seconds getting into the bottom stretch position, then another 45 seconds holding the stretch with desired weight
- Dumbbell Lateral Raises: 3 sets of 6,5,8 reps (various weights)
- Deep Stretch-Shoulders: 60 seconds (left arm)/20 seconds (right arm) with desired weight
- Close Grip Bench:
3 sets of 6,20,6 reps (various weights)
- Deep Stretch-Triceps: 35 seconds w/ desired weight
- Seated Calves:
3 sets of 6,8,6 reps (various weights)
- Leg Raises: 3 sets of
15,12,8 reps
Day 5: Moderate Intensity Cardio
Day 6: Back/Biceps/Abs
- Barbell Rows: 7 sets of 15,12,8,5,6,8,10 reps (various weights)
- Pull-ups:
3 sets of 6,5,4 reps
- Deep Stretch-Back: 50 seconds
- Seated Incline Dumbbells Curls: 3 sets of 6,4,3 reps (various weights)
- Deep Stretch-Biceps: 60 seconds
- Decline Crunches: 3 sets of 15 reps
- 5 minute cool down on the Treadmill
Day 7: Legs
Suggestions For Others
Be Consistent! This is the number one key with training/nutrition and trying to achieve your goals, and the same goes with anything in life. Second, I urge anyone planning to compete for the first time to remember every minute and enjoy the process.
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Consistency Is The Number One Key To Acieving Your Goals.
It is hard to appreciate the good things when the diet and training become rigorous at times, but once you reach the end and it is all over you'll soon wish for it all back - I already can't wait to step onstage again! Last, I strongly recommend hiring someone to help you with your prep and/or fitness goals - this takes the guess work out of the equation and can save you wasted time and effort; even more beneficial is what you learn from them along the way.
maletransformations@bodybuilding.com
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