Email: simplyshredded1@gmail.com

Bodyspace: BigAnf

Before: Age: 18 Height: 5'9" Weight: 158 lbs Body Fat: 14%	After: Age: 21 Height: 5'9" Weight: 170 lbs Body Fat: 10.5%

Why I Got Started

I started for many reasons, mainly to get stronger, bigger and be the best I could possibly be. I remember at a young age, watching those action movies like Rambo, and Rocky and thinking to myself, wow, what an amazing body. From then on, I told myself that is what I want to be and do when I grow up. Also my uncle played a huge role in as to why I got started as he was one of the best amateur bodybuilders in Australia during the 90s, and I remember at a young age he would take me to the gym and teach me the in's and out's. To be honest I never really had great genetics, as during my younger years, I was always labeled as the "skinny" kid although, after several years of hard work and dedication, I managed to change that.

Click To Enlarge.
I Started For Many Reasons, Mainly To Get Stronger,
Bigger And Be The Best I Could Possibly Be.

How I Did It

I worked out at the gym in high school with my friends and enjoyed getting into better shape but I had no clue what I was doing. I started working out seriously at around 18 straight after year 12 and decided if I'm going to put this much effort into something, I better do it right. So I set up a Diet/Training plan and stuck to it consistently for 6 months. After noticing results, it got me even more motivated to keep at it. Ever since then I have been reading/researching on the internet the best and most effective ways to train and diet in order to get the best results possibly without the use of enhanced substances like steroids. I also admire many of the pro natural bodybuilders who have gotten amazing results with all the years of hard work they invested.

Click To Enlarge.
I Also Admire Many Of The Pro Natural Bodybuilders Who Have Gotten Amazing Results With All The Years Of Hard Work They Have Invested.

Supplements

Supplements can be very beneficial when it comes to building muscle and burning bodyfat. The supplements that have worked well for me include:

• Scivation Whey Protein: Post Workout
• Scivation Xtend: Post Workout
• Scivation Quake: Pre Workout
• Multivitamins

Diet

I try to eat clean and healthy year round and since I have sacrificed a lot of time and effort in getting this far, I don't eat junk food often. Taste really isn't an issue for me as I normally eat food not to satisfy my tongue but more for its nutritional value. Below is a list of the main foods I eat for each macronutrient and also my daily sample diet:

Protein Sources: Beef, Eggs, Whey protein, Tuna, Chicken, Turkey, Salmon
Carb Sources: Bananas, Peaches, Grapefruit, Oatmeal, Sweet Potatoes, Whole Meal Bread, Brown Rice
Fat Sources: Peanut Butter, Omega 3 Eggs, Olive Oil

Meal 1:

• 4 Egg Whites, 1 Whole Egg
• 1 cup of Oats
• 1 cup of Skim Milk
• 1 serving Multivitamins

Meal 2:

• Sandwich with 100g of Tuna
• 2 slices Whole Meal Bread
• 1 tbsp of Peanut Butter

Meal 3:

• Sandwich with 100g of Salmon
• 2 slices Whole Meal Bread
• 1 tbsp of Peanut Butter

Meal 4:

• 1 cup of Oats
• 1 scoop of Scivation Whey Protein
• 1 cup of Skim Milk

Meal 5:

• Sandwich with 150g of Beef
• 2 slices Whole Meal Bread
• 1 Banana

Meal 6:

• 150g of Lean Chicken
• 1 plate Salad
• 1 Banana

Training

I use Layne Norton's Power/Hypertrophy Training Routine, as it is a hybrid of both powerlifting and bodybuilding and this routine is designed to make you not only bigger, but stronger, which is where most other standard bodybuilding routines fail.

Day 1: Upper Power

• Barbell Bench Press: 3 sets of 5 reps
• Barbell Rows: 3 sets of 5 reps
• Military Press: 3 sets of 5 reps
• Barbell Shrugs: 3 sets of 5 reps

Day 2: Lower Power

• Front Squat: 3 sets of 5 reps
• Stiff Leg Deadlift: 3 sets of 5 reps
• Seated Calf Raise: 6-8 sets of 6-10 reps

Day 3: Rest (light HIIT Cardio)

Day 4: Hypertrophy Chest/Arms

(For hypertrophy days I never go to failure, always stop about 2 reps before failure)

• Dumbbell Incline Bench Press: 3 sets of 8-12 reps
• Cable Flyes: 3 sets of 8-12 reps
• Dumbbell Flat Bench: 2 sets of 8-12 reps
• Cable Crossovers: 3 sets of 8-12 reps

Superset:

• Preacher Curls: 3 sets of 8-12 reps
• Tricep Extensions: 3 sets of 8-12 reps

Superset:

• Tricep Pushdowns: 3 sets of 8-12 reps
• Dumbbell Hammer Curls: 3 sets of 8-12 reps

Superset:

• Cable Curls: 3 sets of 8-12 reps
• Machine Dips: 3 sets of 8-12 reps

Day 5: Hypertrophy Shoulders/Back/Traps

Superset:

• Arnold Press: 3 sets of 8-12 reps
• Dumbbell Front Raise: 3 sets of 8-12 reps

Superset:

• Dumbbell One-Arm Row: 3 sets of 8-12 reps
• Arnold Press: 3 sets of 8-12 reps

Superset:

• Wide-Grip Lat Pulldown: 2 sets of 8-12 reps
• Dumbbell Shrugs: 2 sets of 10-15 reps

Superset:

• Close-Grip Lat Pulldown: 2 sets of 8-12 reps
• Dumbbell Upright Row: 2 sets of 10-15 reps

• T Bar Row: 2 sets of 8-12 reps

Day 6: Hypertrophy Legs/Calves

Giant set:

• Leg Press: 4 sets of 8-12 reps
• Leg Extensions: 5 sets of 10-15 reps
• Seated Leg Curls: 5 sets of 10-15 reps
• Donkey Calf Raises: 5 sets of 15-20 reps

Day 7: Rest (light HIIT cardio)

Suggestions for Others

I am going to recommend the following tips that have worked great for me and really helped me throughout my years of training.

• Build dedication, without it you won't succeed.
• Create a "No-Fail Environment".
• Challenge yourself, "Mind over matter".
• Always Plan ... "If you fail to plan, you plan to fail".
• Develop a full range of motion.
• Form > Weight.
• Keep your workouts under 1hr
• Focus on clean eating (even when bulking)
• Avoid steroids, you can do it naturally
• Be patient, results don't come overnight
• Get heaps of rest/recuperation
• Try to enjoy the bodybuilding experience
• Last but not least, LEARN!! Knowledge = Power

Check out some of the inspirational profiles on Bodyspace as well. Furthermore, never forget that Bodybuilding is a marathon, not a sprint. In other words, Results = Hard work + Consistency + Knowledge.

Share This Article: Facebook

maletransformations@bodybuilding.com

Recommend this article to a friend by e-mail here!

Back To Male Transformation Of The Week's Main Page

Back To The Articles Main Page.

Related Articles
Kevin Shed 60 Pounds Using The P90X Workout System!
Darin Worked Off 72 Pounds And 19% Body Fat While Gaining Slabs Of Muscle At The Same Time!
Joshua Kim Improved His Physique By Shedding 48 Pounds!