By: Male Transformation Of The Week

Before: 187 lbs

After: 157 lbs

Vital Stats

Name: Steve Poynter
Email: Poynter78@aol.com
BodySpace: Stevep78

Before: March 1, 2008
Age: 29
Weight: 187 lbs
Body Fat: 16.3%

After: August 1, 2008
Age: 29
Weight: 157 lbs
Body Fat: 7%

Why I Got Started

I got started in bodybuilding at the age of 22. I weighed 130 lbs, was pathetic looking, and honestly got sick of being teased as a skinny guy.

Click Image To Enlarge.
I Got Sick Of Being Teased
As The Skinny Guy.

So I bought a couple of great magazines, took some advice out of them and began pumping away in the gym and eating like a champ. This passed March, I hit my highest weight ever as a hardgainer at 187 lbs.

Click Image To Enlarge.
I Hit My Highest Weight
Ever As A Hardgainer.

Once I got to this weight, I decided that it was time for another change, being that summer was around the corner. So I ordered some great supplements from Bodybuilding.com. I dieted for the next few months, did the right workouts to burn fat and got down to 157 lbs with 8% body fat.

Click Image To Enlarge.
I Got Sick Of Being Teased
As The Skinny Guy.

How I Did It

I did it by having a great supporting cast on BodySpace and along with the right diet, supplementation, and workout regimen, I was able to obtain my most ripped look ever.

Click Image To Enlarge.
I Was Able To Obtain My
Most Ripped Look Ever.

Supplements

• BioQuest Tetrazene ES-50
• BSN Syntha-6
• Universal Animal Pak
• Gaspari PlasmaJet
• Beverly International Lean Out

Diet

Meal 1:
• 5 egg whites
• 1 whole egg
• ½ cup of brown rice
• 1 cup black coffee
• 1 cup of sugar free orange juice

Meal 2: Post workout:

• 2 scoops Syntha-6
• 8 oz water
• 1 whole raw egg
• ½ cup frozen mixed berries
• ½ banana
• 2 tablespoons of reduced fat peanut butter

Meal 3:

• ½ lb lean ground beef
• ½ cup brown rice
• 1 grapefruit
• 1 cup of sugar free orange juice

Meal 4:

• 6 oz chicken breast
• ½ cup mixed vegetables
• 1 grapefruit

Meal 5:

• 1 can of tuna in water
• 2-3 tablespoons of reduced fat peanut butter

Meal 6:

• 5 slices of deli turkey/chicken breast
• 1 cup of protein pudding using Syntha-6

Meal 7:

• 2 scoops of Syntha-6 in 8 oz water

I ate reduced fat peanut butter throughout the day when hunger pains came on.

Click Image To Enlarge.
Steve Poynter.

Training

Monday: Back & Abs
• Chins: 2x20, 2x15 (Negative)
• Barbell Rows: 2x20, 2x15 (Negative)
• Dumbbell Rows: 2x20, 1x15 (Negative)
• Straight Arm Pulldowns: 2x20, 1x15 (Negative)
• Hanging Knee Raises: 1x12-20
• Hyperextensions: 1x12-20
• Reverse Crunch: 1x12-20
• Crunch: 1x12-20

Click Here For A Printable Log Of Monday: Back & Abs.

Tuesday: Chest
• Incline Dumbbell Press: 2x20, 2x15
• Flat Dumbbell Press: 2x20, 2x15
• Decline Flyes: 2x20, 1x15
• Cable Crossover: 2x20, 1x15
• Hanging Knee Raises: 1x12-20
• Hyperextensions: 1x12-20
• Reverse Crunch: 1x12-20
• Crunch: 1x12-20

Click Here For A Printable Log Of Tuesday: Chest.

Wednesday: Legs
• Leg Extensions: 2x20, 2x15
• Squats: 2x20, 2x15
• Leg Press: 2x20, 1x15
• Lunges: 2 Sets
• Lying Leg Curls: 2x20, 2x15
• Stiff-Leg Deadlift: 2x20, 1x15

Click Here For A Printable Log Of Wednesday: Legs.

Thursday: Shoulders
• Rear Delt Raises: 2x20, 1x15
• Seated Military Press: 2x20, 2x15
• Seated Side Laterals: 2x20, 1x15
• Front Raises: 2x20, 1x15
• Hanging Knee Raises: 1x12-20
• Hyperextensions: 1x12-20
• Reverse Crunch: 1x12-20
• Crunch: 1x12-20

Click Here For A Printable Log Of Thursday: Shoulders.

Friday: Biceps & Triceps
• Close-Grip Bench Press: 2x20, 2x15
• Skullcrushers: 2x20, 1x15
• Lying Dumbbell Tricep Extension: 2x20, 1x15
• Kickbacks: 2x20, 1x15
• Barbell Curls: 2x20, 1x15
• Incline Curls: 2x20, 1x15
• Hammer Curls: 2x20, 1x15
• Cable Curls: 2x20
• Hanging Knee Raises: 1x12-20
• Hyperextensions: 1x12-20
• Reverse Crunch: 1x12-20
• Crunch: 1x12-20

Click Here For A Printable Log Of Friday: Biceps & Triceps.

Suggestions For Others

Eat every 2.5 - 3 hours. Always get enough rest; don't overtrain and you will be on your way to any goal you set for yourself.

Click Image To Enlarge.
You Will Be On Your Way To
Any Goal You Set For Yourself.

You Could Be Our Next Transformation Of The Week!

Male Transformations. No longer content to sit on the sidelines of life these guys have gone from wimp to pimp!

Female Transformations. Done with giving excuses, these ladies have given themselves the bodies they always wanted!

Teen Transformations. These amazing teenagers have made changes in their lives that most adults only dream about!

Over 40 Transformations. Age is no excuse for these over 40 women & men who have decided to feel and look young again!

Male Transformation Of The Week
maletransformations@bodybuilding.com

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