By: Brian Ahlstrom

Name - Brian Ahlstrom
Before - 5'10" 251 lbs
After - 5'10" 172 lbs (contest day)

Before: 251 lbs

After: 172 lbs

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.

Click To Enlarge.

Here Is How I Dropped The Fat.

Typical Meal Plan(M-F)

7:15 AM
4 scoops Just Whey w/water or 8 oz skim(w/5g of creatine and 5 g of glutamine)
1 banana
1 serv quick oats
1 omega 3 cap
1g of vitamin C
1 guggulsterone

10AM(pre-workout)
7 oz chicken breast
1 large yam
1 omega 3 cap
1g of vitamin C
1 guggulsterone

12:45(post-workout)
4 scoops just whey w/water or 8 oz skim(w/5g of creatine and 5 g of glutamine)
1 serving glycoload
1 omega 3 cap
1g of vitamin C
1 guggulsterone

3:15pm
7oz turkey breast
3 cups lettuce
1 serv Italian dressing
2 rice cakes
1 omega 3 cap
1g of vitamin C
1 guggulsterone

6:00pm
7oz chicken
1 serving brown rice
3 servings broccoli
1 omega 3 cap
1g of vitamin C
1 guggulsterone

8:00pm
10 egg whites
1 omega 3 cap
1g of vitamin C
1 guggulsterone

Typical Meal Plan(Saturday/Sunday)

8:00 AM
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

10:30AM
2 cans of tuna
1 serv pancake mix
1 serv Mrs. Dash
Fry in 1/2 serving Safflower Oil
1 omega 3 cap
1g of vitamin C
1 guggulsterone

1:00PM
4 scoops just whey w/water or 8 oz skim
1.5 servings oatmeal
1 omega 3 cap
1g of vitamin C
1 guggulsterone


3:30pm
7 oz steak
1 large sweet potato
2 cups lettuce
1 serv Italian dressing
1 omega 3 cap
1g of vitamin C
1 guggulsterone

6:00pm
7oz chicken
4 servings broccoli
1 omega 3 cap
1g of vitamin C
1 gugulsterone

8:00pm
6 egg whites
1 omega 3 cap
1g of vitamin C
1 guggulsterone

Supplements

• Sport Pharma Just Whey
  
• Optimum GlycoLoad
  
• Pro Lab Creatine and Glutamine(5 grams of each two times per day, usually with pro-shake)
  
• Spring Valley Vitamin C and Omega 3's(1G of Vitamin C and 1g fish oil with each meal)
  
• Now Guggulsterones(1 tablet with each meal)

  I used all of these in my dieting process. I tried one, then the next and the last one I used was Hot Rox. If I had to choose it would probably be the Thermogain.

• Biotest Hot Rox
  
• In-Stone Lean Fire
  
• Muscle Tech Thermogain

Training

Monday- Biceps/Forearms/Calves
Standing BB Curls- 3 sets of 8 reps
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

Click Here For A Printable Log Of Monday- Biceps/Forearms/Calves.

Tuesday- Shoulders/Traps/Abs

Side DB Lateral Raises- 3 sets of 12 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

Click Here For A Printable Log Of Tuesday- Shoulders/Traps/Abs.

Wednesday- Back/Calves

Chinups- 3 sets of 12 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

Click Here For A Printable Log Of Wednesday- Back/Calves.

Thursday- Chest/Abs

Incline BB Press- 3 sets of 8 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.

Click Here For A Printable Log Of Thursday- Chest/Abs.

Friday- Legs/Calves

Warmup on Treadmill for 5 minutes
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

Click Here For A Printable Log Of Friday- Legs/Calves.

Cardio

45 min 3-5 times per week. Preferably in the AM on an empty stomach.

Things You Must Do/Have

• A solid diet plan
• Training plan
• Cardio plan
• Diet journal, write every meal down. It helps in calorie counting
• Heart-rate monitor
• A good attitude

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!

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!

Brian Ahlstrom
brianahlstrom@yahoo.com

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