By: Male Transformation Of The Week

Before Week 0 Age: 18 Height: 6'1" Weight: 129.5 Chest: 33" Body Fat: 4% Legs: 18" Arms: 9.5" Waist: 27"

After Week 14 Age: 19 Height: 6'1" Weight: 167 Chest: 42" Legs: 23" Body Fat: 7% Arms: 12.5 Waist: 30"

Click My Picture To Enlarge!

Why I Got Started

In the winter of 2003, stress in my live led to me becoming anorexic and bulimic. After about six months of losing muscle, body fat, and weight, I was desperate for help. My mom scheduled me to start seeing a nutritionist. After talking to the nutritionist and a number of different bodybuilders and personal trainers I came to a solution to my health problems.

How I Did It

After learning about BodyBuilding.com I studied up on different supplements and work out plans I could use. I was already a health freak so I really knew what I needed to do. I decided on cycling creatine, L-glutamine, DHEA and regularly using whey and multivitamins and EFA's. I began a five-day split (five on two off).

My Workout Plan

Monday - Chest/Shoulders

• Decline Bench Press - 4 sets of 8-12
  
• Incline Bench Press - 4 sets of 8-12
  
• Barbell Bench Press - 4 sets of 8-12
  
• Seated Flys - 4 sets of 8-12
  

Click here for a printable workout.

Tuesday - Legs/Calves/Quads

• Leg Extensions - 6 sets of 8-12
  
• Squats - 6 sets of 8-12
  
• Calf Press - 6 sets of 20
  
• Leg Curls - 6 sets of 8-12

Click here for a printable workout.

Wednesday - Back/Traps/Lats

• Lat Pulldowns - 3 sets of 8-12
  
• Military Press - 3 sets of 8-12
  
• Dumbbell Rows - 3 sets of 8-12
  
• Straight Arm Pulldowns - 3 sets 8-12
  
• Barbell Shrugs or Dumbbell Shrugs - 3 sets 20

Click here for a printable workout.

Thursday - Arms/Bicep/Triceps

• Hammer Curls - 3 sets of 8-10
  
• Preacher Curls - 3 sets of 8-10
  
• Machine Preacher Curls - 3 sets of 8-10
  
• Tricep Pressdown - 4 sets of 8-10
  
• Overhead Rope Tricep Extension - 4 sets of 8-10

Click here for a printable workout.

Friday - Abs/Legs/Obliques

• Cable Crunches - 4 sets of 20
  
• Decline Crunches 4 sets of 50
  
• Decline Crunches (with 90lbs) - 2 sets of 15
  
• Dumbbell Side Bends - 4 sets of 40
  
• Dumbbell Lunges - 4 sets of 20
  
• Deadlifts - 3 sets of 5

Click here for a printable workout.

My Goals

My goal was to go from 129lbs to 180lbs in 12 weeks, then cut 10lbs in 4 more weeks. What I ended up achieving was 177lbs in 12 weeks then cutting to 167 in only 2 weeks due to such clean eating. While building my diet consisted of 4,000 calories 8 meals spread throughout the day with 350g of protein, 450g carbs, and 90g of fat.

I ate super clean, mainly fish, chicken, turkey, Oats, broccoli, egg whites, skim milk, and flax seed oil and flax seeds. While cutting I basically just did full body toning and played tennis for cardio. I ate only 2,500 calories per day and ate clean with limited carbs and slim to none sugar carbs and off course more protein.

I ate around 250g protein, 200g carbs and 50g of fat daily. Because I ate so clean during the cycle process I really didn't have to lose any fat, I just needed to tone up.

My Future Plans

I am definitely eager to start a winter cycle to get up to 200 but I am not quite sure what supplements to use. I am leaning toward some 4-Andro, Animal Stak, Isopure. I am currently majoring in dietics and nutrition and might minor in personal training.

More Before & After Images
[ Click on images to enlarge.]

Before:

After:

You Could Be Our Next Transformation Of The Week!

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

Female Transformation Of The Week. Through with giving excuses, these ladies have given themselves the bodies they always wanted!

Male Transformation Of The Week
maletransformations@bodybuilding.com

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