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Before:
230 Lbs
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After:
173 Lbs.
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Name: Etienne D'Alfonso
Location: I am from Malta and I live in Marsascala
Web site: www.etienned.tk
Years Bodybuilding: I started to do cardio exercise to lose weight 1 year ago but I have been lifting for about 11 months.
Favorite Body Parts: Chest, bicep
Favorite Exercise: bench press and incline bench press with dumbbells
Favorite Supplements: protein powder
Hobbies: martial arts, bodybuilding, chatting and lift weights.
Favorite Bodybuilders: Arnold Schwarzenegger and big Ron Coleman.
When I started my diet in June 2003 I was about 230 pounds (105 kg). Now June 2005 I am 173 pounds (78kg). I never measured my body fat
Why You Got Started?
I always loved bodybuilding, and from the age of 4 I wanted to be just like Arnold (it is a little funny but its true).
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I Always Wanted To Be Arnold.
Until 9 years old I was very skinny, but then I started to get fat and at the age of 16 I weighted 225 pounds. That was to much for a boy of that age, so I began to get worried about my weight.
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At 16 I Began To Worry About My Weight.
At this point I got interested to join a gym, and that is what I did. I joined a gym and from the first day till now I enjoy every minute of training because "hard work = great results." I enjoyed that feeling. In the beginning I was doing only cardiovascular training and after I lost some pounds I started to lift some light weights.
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"Hard Work = Great Results!"
How You Did It?
I did it because I believed in myself and I made a challenge with my family that I will lose weight and gain muscle (this is funny but it's true). I found help from the gym instructors; they gave me diets and routines to help me lose weight fast.
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I Found Help From The Gym Instructors.
After I started the diet I measured all my bodyparts to see if I was making changes. This has really been working because the more results I see the harder I train.
To be successful you need to believe in your self and don't waste time cheating.
What Supplements Did You Take?
For me supplements are a waste of money. I didn't take many supplements. The only supplements that I took and found helpful is protein powder. I only used protein powder because I want to be as natural as possible.
Suggestions For Others...
My suggestion to the others is that when you plan a goal don't ever give up until you achieve it and don't waste time cheating yourself. Remember this - The harder you work, the more results you will see! Again... HARD WORK = GREAT RESULTS!
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Don't Waste Time Cheating Yourself.
If you want some fitness information you can find it at my site: www.etienned.tk.
Diet
Here is a simple diet that I used:
Monday:
- Meal 1: Cereal with skimmed milk (preferably special K or Fruit n fiber)
- Meal 2: 2 oranges + light yogurt
- Meal 3: 1/2 chicken breast + salad and 1 potato
- Meal 4: banana
- Meal 5: 150 grams pasta with plane salsa (salsa pronta)
Tuesday:
- Meal 1: Cereal with skim milk (preferably special K or Fruit n Fiber)
- Meal 2: 1 big fruit cane (peach)
- Meal 3: 1/2 chicken breast + 100 grams rice and 2 egg whites
- Meal 4: 2 kiwi
- Meal 5: 200 grams red meat + broccoli
Wednesday:
- Meal 1: Cereal with skimmed milk (preferably special K or Fruit n fiber)
- Meal 2: banana
- Meal 3: rice 150 grams with mixed salad
- Meal 4: apple
- Meal 5: fish + salad (take one of your favorite fish, however merluzz* is more nutritional)
* Merluzz is a type of North Sea fish
Thursday:
- Meal 1: Cereal with skimmed milk (preferably special K or Fruit n Fiber)
- Meal 2: 2 kiwi
- Meal 3: 4 slices brown bread + mixed salad or white tuna n'brie
- Meal 4: 2 oranges
- Meal 5: 1/2 chicken breast + 2 potatoes + 2 egg whites
Friday:
- Meal 1: Cereal with skim milk (preferably special K or Fruit n Fiber)
- Meal 2: banana
- Meal 3: tuna n'brie + 150 grams rice + *corn and peas (* if you want)
- Meal 4: Apple + light yogurt
- Meal 5: 150 grams pasta with plane salsa
My Workout Routine
| Day 1: SHOULDERS, TRICEPS |
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| Day 3: CHEST, BICEPS, FOREARM |
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