By: Kevin Hubbard

Before (2/05): 201 lbs Waist: 35 Lovehandle: 38 Chest: 42 Bicep: 14 Bench Press: 240 Pull-ups: 4 Mile Time: 8:15/8:30 Body Fat: 16/17%

After (5/05): 167 lbs Waist: 29/30 Lovehandle: 30/31 Chest: 43 Bicep: 16 Bench Press: 275 Pull-ups: 16 Mile Time: 5:58 Body Fat: 6%

Why I Got Started

I had slowly let my energetic, goal-driven self die after college. I should have been at the happiest point in my life. I had begun my career as a teacher, and I was dating the woman I am currently engaged to. However, due to diet and lack of exercise my emotions and outward appearance slowly deteriorated. I was a shell of my former self.

My confidence/self-esteem had dropped dramatically. It was affecting every area of my life. I was not actively engaging my students. I would not present lessons to them in an exciting manner. My classroom had become... boring. I was not a good fiance'. I thought quality time was junk food and a remote control.

Last fall (September of 04') my father had his kidney removed. He already has had three heart attacks with most of his health problems coming from poor diet and lack of exercise. I knew I had to make a change but what was I gonna do? I kept putting off and making excuses until after the winter holidays.

In January the scales finally hit over 200 lbs.(201 to be exact). I had never weighed 201lbs. I knew it was time to put up or shut-up. I took a long look in the mirror and decided I was no longer going to feel lethargic.

I was gonna maximize my potential. I knew deep down the fire was there.

I just had to put the wheels in motion. Nothing was gonna stop me from becoming an awesome person on the inside and in the mirror. I wanted to improve every area of my life (professionally and personally). It was 'GO TIME!'

How I did It

• Ate 5-6 smaller meals a day (2 of those consisting of EAS Myoplex shakes)

• I did my cardio in the mornings (on an empty stomach); this seemed to really help dramatically decrease my bodyfat.

• I lifted weights after my morning cardio or, if time permitted, I would hit the weights with great intensity in the evenings.

• I drank water all the time (it might sound gross but if my pipes weren't running clear I knew I was not hydrated).

• When I felt tired... I rested, when I was energetic... I attacked the weights and my cardio like an animal.

Click To Enlarge.

Supplements

EAS Myoplex (2 shakes a day for the entire 12 weeks)
EAS L-Glutamine (for muscle-soreness I took 5-10 grams a day the entire 12 weeks)
EAS Phosphagen (a six week cycle weeks 5-10)
EAS Precision Protein (I took this the last two weeks to drop carbs and cut-up)
Multivitamin (make sure I had all my nutrients)
Vitamin C (try to prevent sickness)

Sample Of My Diet.

I never went hungry. Funny as it may seem. I actually had to force myself to eat some of these meals because I knew my body needed the nourishment, but I was not hungry.

Monday

Breakfast:
Egg Beater omelet w/salsa
1 piece of wheat toast
Coffee

Snack:
EAS Myoplex shake

Lunch:
Turkey sandwich: one slice low-fat cheese and three to four slices of deli turkey
1 green apple

Snack:
Fat-free Cottage Cheese with Splenda

Dinner:
Grilled Steak
Steamed mixed vegetables
1 small sweet potato

Snack:
EAS Myoplex Shake

Tuesday

Breakfast:
2 low-fat whole-wheat waffles topped with 1 tablespoon all-natural peanut butter
1 banana
Coffee

Snack
EAS Myoplex shake

Lunch:
Grilled Chicken Salad with low-cal fat-free Italian dressing

Snack:
1/2 cup of Almonds

Dinner:
Turkey Burger with Wheat Bun
Baked French Fries
Steamed broccoli

Snack:
EAS Myoplex Shake

Wednesday

Breakfast:
Egg Beater Omelet
Oatmeal w/ Splenda
Coffee

Snack:
EAS Myoplex

Lunch:
Tuna Salad w/ Low-Fat Wheat Thins

Snack:
Low-Fat Cottage Cheese w/ Splenda

Dinner:
Grilled Chicken (Some A1 sauce)
Steamed asparagus
1 small baked potato

Snack:
EAS Myoplex

Thursday

This Breakfast was awesome:
Breakfast Burrito: Browned turkey sausage (two links), Egg Beaters, fat-free cheddar cheese and salsa in a whole-wheat tortilla.
Orange
Coffee

Snack:
EAS Myoplex

Lunch:
Chicken Salad with Italian Dressing

Snack:
Fat-Free Cottage Cheese

Dinner:
Grilled Salmon
Steamed broccoli
1 small sweet potato (no butter)

Snack:
EAS Myoplex

Friday

Breakfast:
3 Turkey Links
Egg Beaters with Salsa
1 piece of wheat toast

Snack:
EAS Myoplex Shake

Lunch:
Subway Turkey sub on wheat with no cheese and tons of veggies

Snack:
Green Apple with Natural Peanut Butter
Glass of water

Dinner:
Turkey Chili with Wheat Crackers and Tabasco (I love hot stuff)

Snack:
EAS Myoplex

Saturday

Breakfast:
3 regular eggs (yolks and all)
1 piece of wheat toast with Natural Peanut Butter
Coffee

Snack:
EAS Myoplex

Lunch:
Turkey sandwich on wheat
1/2 cup of almonds
Glass of water

Snack:
Fat-Free Cottage Cheese

Dinner:
Grilled Chicken with Wheat Bowtie Pasta and Italian dressing

Snack:
EAS Myoplex Shake

Sunday

Free Day!

The awesome program I was following calls for a free day on the 7th day. I would cheat a little. On this day I would eat lasagna, pizza, or even a burger. I would not consume empty calories though. I would not eat cookies, ice cream, or any other sweets because they served no nutritional value. I just wanted to accomplish too much in my 12 week time frame to hinder my progress by eating empty calories.


Click To Enlarge.

Now this is the diet I followed. I ate a lot, but I was also burning a ton of calories. Everyone's body is different so some people might need to eat more, while others might need to drop one of the two protein shakes I was consuming daily. I would simply look in the mirror once a week and see how your clothes feel as well. If you're not making progress. Alter your exercise or diet.

Sample Week Of Training

A lot of my training was more by feel. I had to constantly mix up my workouts to prevent boredom. More importantly I always did different movements to shock my muscles into growth.
Monday:
Morning Cardio (20 minutes High Intensity)
Chest and triceps in the gym

Flat Bench (15,12,10,8,6,10)
Incline Dumbbells (12,10,10,12)
Tricep Push-downs with rope (15,12,12,10,10)
Overhead Extensions
Dips (3 X 15 or failure)

Click Here For A Printable Log Of Monday.

Tuesday:
Morning Cardio (one hour walk with fiance')
Back and Bi's following the walk


Pull-ups (3 sets to failure each time); I had to use the assist machine the first few weeks before I could handle my bodyweight.
Bent over-rows (15,12,10,8,12)
Lat Pull-downs to the back (15, 12, 12)
Barbell curls (15, 12, 10 , 8, 10)
Preacher curls (15, 12, 10, 10)

Click Here For A Printable Log Of Tuesday.

Wednesday:
Morning Cardio (20 Minutes High Intensity)
Evening Leg workout

Squat (15,12,10,10,15) Went LOW! Great Exercise and I was always sore the next day
Leg Extensions (15,12,10,12) Higher reps seemed to work better for me on this one
Leg Curl (15, 12, 12 , 10)
Walking Lunges (no weight needed) Did these to failure. One set is all it took! I added dumbbells in the later weeks.

Click Here For A Printable Log Of Wednesday.

Thursday:
Morning Cardio (light jog/walk with Fiance')
No weights

Friday:
Morning Cardio (jog 35-40 minutes)
Shoulders and abs


Barbell Press (15 warm-up, 12, 12, 10, 8, 10)
Upright row(15,12, 10, 10)
Side Lateral Raise (15, 12, 12, 10)
Front Raise with Weight Plate (3 sets of 15)
Shoulder Shrugs if I had the energy (20,15,12) slow and sqeeze

Click Here For A Printable Log Of Friday.

Saturday:
Slept-in but walked when I awoke (45-60 minutes)


Evening: I did a circuit around the gym (different machines one set each to just workout the soreness of each muscle group) I mainly used Hammer Strength equipment. I also utilized my gym's hot tub/sauna on this day to really work out the soreness from the week's training.

Sunday:
Morning Cardio (High Intensity on the elliptical).
No weights

** When I say "High-Intensity Cardio" I would suggest looking this up on the Internet (bodybuilding.com would be a good starting place). No matter your fitness level, one must get themselves out of their comfort zone to make progress and speed up their metabolism to burn fat. If all you can do is walk, then walk faster for a period of time and keep building on that.

My lifting was never the same. If I squatted one week, the next week I was doing the leg press. If I flat-benched one week. The next time I lifted chest I was hitting the dumbbells and doing cable-crossovers. I was constantly keeping my body guessing which I think led to my (in my opinion and everyone who has seen my pictures) dramatic 12 week Transformation.

Conclusion

I now hope I can use the knowledge I have gained to help others achieve their personal fitness goals. I truly have changed my life and now I want to help others maximize their potential.

I never realized the impact staying physically fit would have on my life. It has made me a better person in every area of my life (teaching and with fiance'/family/friends).

Click To Enlarge.

Oh yeah... and looking in the mirror is fun now!

More Pictures (Transformation Progression):

Weeks 2, 3, 4 and nine.

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!

Kevin Hubbard
kwhub@hotmail.com

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