John DeFonce Added 22 Pounds Of Lean Muscle And Cut His Body Fat!

John didn't want to be the chubby kid in school and wanted to sculpt the body of his dreams. See how he took his fate into his own hands and achieved his fitness dreams.


Vital Stats

Name: John DeFonce

Email: jvd1395@aol.com

Bodyspace: jvd1395

John DeFonce John DeFonce

Before:

Age:
13
Height:
5'2"
Weight:
128 lbs
Body Fat:
20%

After:

Age:
15
Height:
5'5"
Weight:
150 lbs
Body Fat:
9%


Why I Got Started

It all started back in 6th grade when I was getting a little chunky, and it progressed as time went by. By 7th grade, I was overweight. I didn't really notice it much, but other kids did. I would get made fun with immature fat jokes, mostly by my own friends. They thought it was funny, but I didn't. After that, my parents approached me about it. Suddenly looked in the mirror and noticed I was a mess, and I had to change my body before it got even worse. The first step you have to take in order to achieve your fitness goals is to realize why you need to change, you actually have to tell yourself that you're not in top physical shape.

I Had To Change My Body Before It Got Even Worse
+ Click To Enlarge.
I Had To Change My Body Before It Got Even Worse.


How I Did It

From the end of 8th grade, it was time to make a change. I started off dieting, but it just didn't work because I was trying to do it all alone. I had a talk with my mom, and she happened to have a friend who was into all the dieting and exercising programs because he himself used to be overweight. He gave me a dieting guide to follow, and I followed it correctly. I started noticing changes, and within about 3 months I dropped 20 pounds. But my next problem was that I had little muscle mass on me.

Now I started thinking about lifting weights to get even more fit. I got a gym card at my local gym and I researched a good workout plan that best fit my schedule. Then I needed some supplements to assist my gains. I started off with some protein and a multivitamin. Once I picked up the weights, I never stopped. I love getting in the gym and feeling that alpha-male mentality. Within 6 months, I transformed my chubby body into a fit and sculpted figure that I am extremely proud of. I will keep working out and trying to achieve every fitness goal I have. I love bodybuilding, it changed my life forever.

I Got A Gym Card At My Local Gym And I Researched A Good Workout Plan That Best Fit My Schedule
+ Click To Enlarge.
I Got A Gym Card At My Local Gym And I Researched A
Good Workout Plan That Best Fit My Schedule.


Supplements

Upon Waking:

30 mins Pre Workout:

Post Workout:


Diet

Meal 1:

Meal 2:

Meal 3:

Meal 4:

Meal 5:


Training

TERMS YOU'LL NEED TO KNOW
Superset - Two exercises are performed consecutively without any rest.

Day 1: Chest

  • Barbell Bench Press: 5 sets of 8 reps
  • Dumbbell Flyes: 4 sets of 8 reps
  • Incline Dumbbell Press: 5 sets of 8 reps
  • Incline Dumbbell Flyes: 4 sets of 8 reps
  • Dips: 5 sets of 8 reps

Day 2: Triceps/Biceps

  • Close Grip Bench Press: 5 sets of 10 reps
  • Tricep Pushdowns: 5 sets of 15 reps
  • Tricep Extensions: 4 sets of 10 reps
  • Bench Dips: 4 sets of 12 reps
  • Standing Barbell Curls: 3 sets of 10 reps
  • Preacher Curls: 3 sets of 10 reps
  • Standing Hammer Curls: 3 sets of 10 reps

Day 3: Back/Abs

  • Deadlifts: 5 sets of 10 reps
  • Good Mornings: 5 sets of 8 reps
  • One Arm Dumbbell Rows: 5 sets of 8 reps
  • Pulldowns: 5 sets of 8 reps
  • Leg Lifts: 5 sets of 15 reps
  • Crunches: 5 sets of 25 reps

Day 4: Shoulders

Superset:

  • Dumbbell Shrugs: 5 sets of 10 reps

Day 5: Legs/Abs

  • Squat: 5 sets of 8 reps
  • Leg Presses: 4 sets of 10 reps
  • Leg Curls: 4 sets of 10 reps
  • Dumbbell Lunges: 4 sets of 8 reps
  • Leg Lifts: 5 sets of 15 reps: 5 sets of 15 reps
  • Crunches: 5 sets of 25 reps: 5 sets of 25 reps

Days 6 and 7: Rest


Suggestions for Others

Always know that all the hard work you put in will pay off. Also, remember that what you're doing is for yourself, and don't let others bring you down because you live your own life.

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