By: Male Transformation Of The Week

Before: 175 lbs

After: 160 lbs

Vital Stats

Name: Steven Mott
Email: stevenXmott@yahoo.com
BodySpace: bodyspace.bodybuilding.com/xstevenx/

Before:
Age: 19
Height: 5'4"
Weight: 175 lbs
Body Fat: 25-30%
Chest: 38"
Arms: 13"
Legs: 22.5"
Shoulders: 45.5"

After:
Age: 22
Height: 5'5"
Weight: 160 lbs
Body Fat: 10%
Chest: 41.25"
Arms: 14.5"
Legs: 24"
Shoulders: 48"

Why I Got Started

I am type 1 diabetic and was diagnosed at the age of 15. It was definitely a struggle. Also back in high school I was always fat, I reached 190 lbs! I was also extremely depressed.

I was in very poor health, high blood pressure and very poor control of my diabetes. But I didn't care, I was young and knew everything. But then it got worse. That's when I decided I need to make a change. I was sick of living my life this way!

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I Was Sick Of Living My Life This Way.

How I Did It

So I started working out, mostly cardio. I went from 190 lbs down to 128 lbs, in about 6 or 7 months. But I still wasn't happy. I was still fat looking. I lost so much muscle mass! So I decided to look into bodybuilding. I came across Bodybuilding.com, my savior!

I started reading article after article, learning about proper nutrition and training, even supplementation. Over the next year I trained on and off, using more advanced routines, dumb mistake! My diet was still off, but a little better. I bulked back up to 175 pounds.

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I Decided To Look Into Bodybuilding.

I added a lot of muscle, but also some more fat. So I started cutting down and got to 145 lbs at about 9-10% body fat. Finally I had some abs and some muscle, and people starting asking me for advice!

About a year ago I started getting really serious. I found a new drive within myself. I started sticking to a very strict diet and training regime. I now am 160 lbs at 10% body fat. And I am not stopping there! I am going to take my body as far as it can go!

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I Found A New Drive Within Myself.

Through my fitness journey I found a new passion in life - bodybuilding. It has done so much for me. My health is amazing now. My diabetes is under the best control ever. I even use less insulin a day than a non diabetic! This insane passion for bodybuilding and fitness also gave me an idea for a career.

I recently passed my ISSA Certified Fitness Trainer exam! I want to show others, especially young diabetics that diabetes doesn't have to control your life and how a fitness lifestyle can benefit every aspect of their health and quality of life. I am forever grateful for Bodybuilding.com, almost everything I know came from them. Thank you guys so much!

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My Health Is Amazing Now.

Supplements

• Creatine
• Nitric Oxide
• Whey Protein Isolate
• Glutamine
• Fat Burners

Diet

I love the "zig-zag" or carb and calorie cycling diets. I tried low-carb dieting in the past but I didn't like how I felt on them. So now my diet plan is like this:

Low Days:
• Carbs: 0.9 - 1.2 grams per pound of bodyweight
• Protein: 1.5 grams per pound of bodyweight
• Fats: I don't count fats

Moderate Days:

• Carbs: 1.4 - 1.6 grams per pound of bodyweight
• Protein: 1.25 - 1.35 grams per pound of bodyweight
• Fats: I don't count fats

High Days:

• Carbs: 2.5 - 2.75 grams per pound of bodyweight
• Protein: 0.9 - 1 grams per pound of bodyweight
• Fats: I don't count fats

CARBS/PROTEIN CALCULATOR

Weight Select OnePoundsKilograms Results Low Day Carbs Protein Results Moderate Day Carbs Protein Results High Day Carbs Protein

This dieting plan helped in losing fat and gaining mass for me. The diet is cycled based on my training. Days that I do not lift weights are my low days, in which I do a lot of cardio.

Moderate days are for back day, shoulder and triceps day, and leg day. And high days are reserved for chest and bicep day. I did that because I feel the my chest and biceps are areas of my physique I need to grow more, so I give them more nutrients.

Training

This is a more advanced routine that I have had to work up to. I have been following this for a while now. I do not recommend a beginner using this routine. Look on Bodybuilding.com there is tons of routines on there for whatever your goal and experience level is.

Sunday: Back & Calves
• Donkey Calf Raises: 4 x 8-12 (Last set: Drop set)
• Standing Calf Raises: 4 x 8-12
• Reverse Grip Pulldowns: 4 x 8-10 (Last set: Failure)
• Barbell Rows: 4 x 10-9-8-6
• Dumbbell Rows: 3-4 x 8-10
• Lat Pulldowns: 3 x 8-10 (Last set: Failure)
• Dumbbell Shrugs: 5 x 8-10
• Deadlifts: 3 x 6-8

Click Here For A Printable Log Of Sunday: Back & Calves.

Monday: Shoulders & Triceps
• Dumbbell Shoulder Press: 3 x 8-10 and 1 x 6-8 (Last set: Drop set)
• Side Laterals: 3 x 8-10 (Last set: Drop set)
• Front Raises: 3 x 8-10 (Last set: Drop set)
• Reverse Flyes: 3 x 10-12 (Last set: Drop set)
• Close-Grip Bench Press: 3 x 8-10 and 1 x 6-8
• Bench Dips: 3 x 8-10 (Last set: Drop set)
• Triceps Pushdowns: 4 x 8-10 (Last set: Drop set)
• Dumbbell Kickbacks: 2 x 12-15

Click Here For A Printable Log Of Monday: Shoulders & Triceps.

Tuesday: Cardio

• Morning: 45 Minutes
• Evening: 45 Minutes

Wednesday: Legs

• Leg Press: 3 x 8-10 and 1 x 6
• Front Squats: 3 x 8 (Last set: Drop set)
• Leg Extensions: 3 x 8 (Last set: Drop set)
• Glute-Ham Raises: 3 x 12
• Leg Curls: 8-10 (Tri-Set)
• Good Mornings: 8-10 (Tri-Set)
• Stiff-Legged Deadlifts: 8-10 (Tri-Set)
• Barbell Lunges: 3 x 8-10

Click Here For A Printable Log Of Wednesday: Legs.

Thursday: Chest, Biceps & Forearms

• Dumbbell Flyes: 3 x 8-10
• Incline Dumbbell Press: 3 x 8-10 and 1 x 6-8 (Last set: Drop set)
• Cable Crossovers: 3 x 10-12 (Last set: Drop set)
• Dumbbell Bench Press: 3 x 8-10 and 1 x 6-8
• Dumbbell Pullovers: 3 x 10-12
• EZ-Bar Curls: 3 x 8-10 and 1 x 6-8 (Last set: Drop set)
• Alternating Dumbbell Curls: 3 x 8-10 (Last set: Failure)
• Dumbbell Preacher Curls: 3-4 x 8-10 (Last set: Drop set)
• Barbell Wrist Curls: 3 x 8-10 (Last set: Drop set)

Click Here For A Printable Log Of Thursday: Chest, Biceps & Forearms.

Friday: Cardio

• Morning: 45 Minutes
• Evening: 45 Minutes

Saturday: Rest

Drop Sets:

I love drop sets as you can tell, it takes you past failure and makes every workout very intense!

Abs:

I train abs every other workout 12-15 reps of 3 exercises for 3 sets each. I like crunches, hanging leg raises, rope crunches, side crunches, and reverse crunches.

Stretching:

I recently began "extreme" or fascia stretching. It allows a lot better recovery and makes more room for your muscles to grow! I do this type of stretching after each body part is completely trained.

RELATED ARTICLE
[ Click here to learn more. ] Extreme Fascial Stretching! We've devised a stretching strategy that you can incorporate into your training... Read on to get the details of the Extreme Fascial Stretching Program.	Author: MuscleTech

Suggestions For Others

Start out at your level. A lot of beginners think "Oh an advanced routine, I can get big with that!" Truth is, you can't. More advanced routines are for more advanced trainers who's bodies can handle it. If you start out advanced, you do not have much room to advance to.

Be consistent. In the beginning I was never consistent, different workouts all the time, on and off training. If I were to be consistent in the beginning, my progress would have doubled! In my opinion diet is key. It is 80% of your results. Be as strict as you can on a diet, go out to eat as little as possible and don't reward your self with food.

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Be As Strict As You Can On A Diet.

Eat clean foods, and on a schedule very 2.5-3 hours. Keep a log as well, both diet and training logs are extremely beneficial! Get your rest! We grow when we sleep so get at least 8 hours a night with a nap during the day if possible.

Don't rely on supplements. Yes supplements can help. But they are supplements, meant to supplement your diet. If your diet isn't in check then the supplements will not give you the results you are looking for.

And get a BodySpace! I love BodySpace. I have learned so much and it is so cool to watch people's transformations and to talk to people with similar goals. Uploading new pictures and entering new stats, it's so cool to look back a few months in the past and see how far you have come.

GET MORE FROM BODYBUILDING.COM!

Learn What BodySpace Can Do For You! Updating Your Profile. [ Click here To Start Your Account. ] Back | Next 1 of 9: Your Profile Page: BodySpace is more than just a MySpace for bodybuilders. It's your best tool for staying motivated over the long term. On BodySpace, you can create a profile with your photos, your body stats, your progress, and much more.

Male Transformation Of The Week
maletransformations@bodybuilding.com

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