Name: Collin LaMair

Email: collinlamair492@msn.com

BodySpace: collinlamair

Before: Age: 22 Height: 6'2" Weight: 166 lbs Body Fat: 15% Biceps: 14" Waist: 34" Hips: 34" Thighs: 22"	After: Age: 22 Height: 6'2" Weight: 190 lbs Body Fat: 5% Biceps: 16" Waist: 32" Hips: 33" Thighs: 25"

Why I Got Started

I started lifting because I was tired of being average. I was always active as a kid but I just never had a great physique, I was envious of people with abs and nice builds. When I deployed in 2009 to Iraq I saw it as a perfect time to get into shape. The base we were sent to had a small 40-feet-by-20-feet gym, but it had all the essentials, free weights, cable machine, incline, decline and flat benches.

Our small gym became home very quickly for me. After just a few weeks I saw small gains and I stayed motivated to see more, which is truly the reason anyone keeps going. It became an addiction, for every ounce of sweat and eating meals you don't crave, it all becomes worth it when you take your shirt off at the end of the day.

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Our Small Gym On The Base Became Home Very Quickly For Me.

How I Did It

I started off with the basics. I started watching what I ate. I stuck to chicken and rice as much as possible. I completely stopped drinking soda and Gatorade unless it was essential to me at the moment, and I was in the gym 5 days per week. I started off only being able to max 185 on flat bench (yes, I was weak) and I made sure to not over work any muscle groups. Whenever I could I was on Bodybuilding.com forums reading about new supplements, new workouts, diet plans. I took in any knowledge I could about lifting, and I took it from people who had tried it and seen results.

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I Was In The Gym 5 Days A Week.

Supplements

• BSN True-mass
• BSN Atro-phex
• USPLabs JACK3D
• USPLabs Asteroid Stack
• Optimum Whey Protein

Diet

Meal 1:

• 4 hard-boiled Egg Whites
• 1 large bowl of Plain Oatmeal
• 1 Bagel with Cream Cheese
• 1 serving BSN True-mass
• 2 pills BSN Atro-phex

Meal 2:

• 1 tbsp Natural Peanut Butter
• 1 small Optimum Whey Protein Shake or Protein Bar

Meal 3:

• 2 Chicken Breasts
• 1 cup of Broccoli
• 1 cup of Rice
• 2 pills BSN Atro-phex

Meal 4: Pre Workout

• 1 serving BSN True-mass
• 3 scoops USPLabs JACK3D
• 1 serving USPLabs Asteroid Stack (TheHardcore Intake)

Meal 5:

• 1 tbsp Natural Peanut Butter
• 1 small Optimum Whey Protein Shake or Protein Bar

Meal 6:

• 2 Chicken Breasts
• 1 cup of Broccoli and/or Cauliflower
• 1 cup of White Rice
• 2 pills BSN Atro-phex

Meal 7: Before Bed

• 1 serving BSN True-mass

Training

Day 1: Chest/Abs

• Flat Bench Press: 3 sets of 15, 10, 8 reps
• Incline Bench Press: 3 sets of 15, 10, 8 reps
• Butterfly: 3 sets of 15, 10, 8 reps
• Pullovers: 3 sets of 15, 10, 8 reps
• Decline Dumbbell Flyes: 3 sets 10, 8, 8 reps
• Flat Bench Leg Lifts: 4 sets of 12 reps
• Reverse Crunches: 4 sets of 12 reps

Day 2: Shoulders/Forearms

• Barbell Shoulder Press: 3 sets of 10, 6, 4 reps
• Lateral Raises: 3 sets of 10, 6, 4 reps
• Bent-Over Dumbbell Laterals: 3 sets of 10, 6, 4 reps
• Wrist Curls: 3 sets of 10, 6, 4 reps
• Reverse Wrist Curls: 3 sets of 10, 6, 4 reps

Day 3: Back/Abs

• Chin-Ups: 3 sets to failure
• Lat Pulldowns: 3 sets of 12,10,10 reps
• T-Bar Rows: 3 sets of 12, 10, 10 reps
• Deadlifts: 3 sets of 10,8,8 reps
• Shrugs: 3 sets of 10,8,8 reps
• Decline Weighted Crunches: 5 sets to failure
• Kneeling Cable Crunches: 4 sets of 12 reps, 4th set until failure

Day 4: Legs/Abs

• Front Squats: 3 sets of 10, 6, 4 reps
• Leg Press: 3 sets of 10, 6, 6 reps
• Leg Curls: 3 sets of 10, 6, 6 reps
• Calf Raises: 3 sets of 10, 6, 6 reps
• Flutter Kicks: 3 sets, 1 minute each, 3rd set until failure
• Seated Oblique Twists: 3 sets of 15 reps

Day 5: Biceps/Triceps/Forearms/Abs

• Standing Barbell Curls: 3 sets of 15, 10, 8 reps
• Seated Dumbbell Curls: 3 sets of 15,10,8 reps
• Standing Alternate Hammer Curl: 3 sets 15,10,8 reps
• Skull Crushers: 3 sets, 10, 8, 8 reps
• Dumbbell Kick Backs: 3 sets 10, 8, 8 reps
• Cable Pulldowns: 3 sets 12, 10, 8 reps
• Wrist Curls: 3 sets of 10, 6, 4 reps
• Reverse Wrist Curls: 3 sets of 10, 6, 4 reps
• Cable Crunches: 4 sets of 15 reps
• Hanging Leg Raises: 3 sets of 12, 3rd set until failure
• Side Bridge: 2 sets, 2 min each

Day 6: Light Cardio

• 2 mile Run

Day 7: Rest

Suggestions For Others

Stay focused and motivated in the gym. The more you put into the gym and dieting, the more results, progress and overall body composition changes you will see. As bad as dieting sounds and how many distractions there are out there, it's all worth it once you see those changes.

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