Vital Stats

Name: Joel Dale
BodySpace: latimus

Before:
Age: 18
Height: 5'11"
Weight: 129.5 lbs
Body Fat: 4%
Chest: 33"
Legs: 18"
Arms: 9.5"
Waist: 27"

After:
Age: 24
Height: 5'11"
Weight: 240 lbs
Body Fat: 8%
Chest: 53"
Legs: 28"
Arms: 18.5"
Waist: 34"

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.

Click Image To Enlarge.
I Was Desperate For Help.

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).

Click Image To Enlarge.
I Was Already A Health Freak So
I Really Knew What I Needed To Do.

Workout

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.

Goals

My goal was to go from 129 pounds to 180 pounds in 12 weeks, then cut 10 pounds in 4 more weeks. What I ended up achieving was 177 pounds in 12 weeks then cutting to 167 in only 2 weeks due to such clean eating. While bulking 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.

Click Image To Enlarge.
Joel Dale.

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.

Future Plans

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

Click Image To Enlarge.
I Am Currently Majoring In Nutrition
And Might Minor In Personal Training.

maletransformations@bodybuilding.com

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