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 By: Brian Ahlstrom
Name - Brian Ahlstrom
I started bodybuilding with the idea of someday competing. It took me many years to achieve the physique I have now. I was in love with the idea of getting bigger until one day I realized I had just gotten fat. I decided it was time to get rid of the fat and see how "cut" I could get. I never really had the intention of doing a show when I started cutting. I looked in the mirror one day and thought, "I can do this." It was, of course, always a dream of mine to walk out on that stage on competition day. I plan on doing several more shows in the future.
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4 scoops Just Whey w/water or 8 oz skim(w/5g of creatine and 5 g of glutamine) 
1 banana1 serv quick oats 1 omega 3 cap 1g of vitamin C 1 guggulsterone
10AM(pre-workout)
12:45(post-workout)
3:15pm
6:00pm
8:00pm
2 Ham Steaks 1 whole wheat english muffin 2 eggs 4 egg whites 2 slice fat free cheese 1 omega 3 cap 1g of vitamin C 1 guggulsterone
1:00PM
3:30pm
6:00pm
8:00pm
 Monday- Biceps/Forearms/Calves
Seated DB Curls- 3 sets of 8 reps Concentration Curls DB- 3 sets of 10-12 reps Rev BB Curls- 3 sets of 8 reps BB Wrist Curls- 3 sets of 8 reps Smith BB Calf Raise- 4 sets of 6-8 reps Seated Calf Raises- 4 sets of 25 reps
Rear Delt on the Cable Crossover Machine- 3 sets of 10 reps Arnold DB Presses- 3 sets of 8 reps EZ Bar Upright Rows or Front DB Raises- 3 sets of 12-15 reps BB Shrugs- 6 sets of 12-15 Reverse Crunches- 6 sets of 25 reps
Deadlifts- 3 sets of 6-8 reps Pulldowns to the Front- 3 sets of 8-10 Bent Over Rows- 3 sets of 8 reps Pulley Rows- 2 sets of 10 reps Donkey Calf Raises- 4 sets of 8 reps Seated Toe Raises- 4 sets of 12 reps
Flat DB Press- 3 sets of 8 reps Incline or Decline Flies- 3 sets of 12 reps Low Crossovers- 3 sets of 12-15 reps Side obliques on the back extension machine- 3 sets of 6-10 reps* Crunches- 3 sets of 30-40 reps * Shown on bench.
Squats- 3 sets of 8-10 reps Leg Press- 3 sets of 20 reps Stationary Lunges- 3 sets of 8-10 reps Still Leg Deadlifts- 3 sets of 8 reps Leg Extensions- 2 sets of 12-15 reps Leg Curls- 2 sets of 12-15 reps Standing Calf Raises- 4 sets of 8 reps Seated Calf Raises- 4 sets of 25 reps
I have learned that any goal is achievable. You just have to remain focused the entire time. Plan your diet and training and stick to that plan. Keep a close eye on your body and change your diet accordingly. Make sure you take a ton of pictures to use as visuals. You'll also have something to look back at once you've accomplished your goal. Good luck to all and just remain focused! More Pictures!
  
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1 omega 3 cap
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