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Before:
192 lbs.
Bodyfat: 26%
Date: April 1, 2005 |
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After:
157 lbs.
Bodyfat: 9%
Date: July 15, 2005 |
Vital Stats
Name: Brian Huepenbecker
Email: eqshack@yahoo.com
Years Bodybuilding: Lifting for 3.5 months
Favorite Body Parts: Chest, Legs
Favorite Exercise: Incline Dumbbell Bench Press
Favorite Supplements: ON Whey, Fish oil
Hobbies: Basketball, lifting, and watching movies in my home theater.
Favorite Bodybuilders: Lee Priest for his amazing dedication and life outside of bodybuilding and of course Arnold for symmetry.
About Me
After high school I settled into a nice computer job and watched my weight balloon from 150 to 215.
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After High School I Settled Into A Nice Computer Job.
I was 5' 11", 215 pounds, and almost 30% body fat plus I smoked and ate fast food daily. I could barely fit into my size 36 pants and extra large shirts.
My Reasons
I started the day I received my 10-year high school reunion invitation. I looked at myself and was ashamed at what I had been doing. How could I let myself go like this? 10 years gone. 10 years ruining my body. Ruining the one thing that affects all
aspects of life.
I decided then and there something had to be done. I had known about Bodybuilding.com for a while, but was never serious. I started reading every thread I could. Upwards of 6 hours+ a day for the entire 3 months I have been changing.
I started eating only clean foods as listed below, and stopped smoking. I started lifting weights and doing "fun" cardio; mountain biking and basketball helped drop the weight pretty quickly.
Click Image To Enlarge.
I Decided Then And There Something Had To Be Done.
My Results
I have gone from 215 pounds, almost 30% bodyfat with a 36+ inch waist to 157 pounds, 9.0% body fat, and a 28 inch waist. I have also been able to dunk for the first time ever. Two handed at that!
My Supplements
I used ON Vanilla Whey in my oats, and ON chocolate and strawberry whey in my shakes. Fish oil, AST Multivitamin, and Chromium Picolinate pills.
My Sample Diet
| Diet Details. |
| Time | Activity |
| 8:00 a.m. |
1/2 cup Quaker oats
1/2 cup skim milk
1/2 Fiber One
1/2 scoop ON Vanilla Whey
Cinnamon, raisins, walnuts occasionally
*Mix it all together and eat cold. Top with honey if
needed.
1 Whole egg, 2 egg whites
2 Pieces 98% fat free turkey bacon
1 Fish oil cap
1 AST Multivitamin
1 chromium pill
|
| 11:00 a.m. |
1/2 oz almonds
6oz fat free low sugar yogurt
|
| 2:00 p.m. |
1 can tuna
2 Slices Sara Lee Whole Grain (45cal a slice)
1/2 TBSP Helman's Just 2 Good Mayo
1 Can French cut green beans
|
| 3:30 p.m. |
Workout |
| 5:00 p.m. |
1 scoop ON Double Chocolate whey shake
1/2 scoop dextrose
1/2 Banana
1/2 TBSP Smucker's natural peanut butter
1 cup skim milk
*All blended
|
| 6:30 p.m. |
6oz grilled chicken breast
2 cups broccoli
1 cup low fat cottage cheese
1 Gerber stage 3 sweet potato
|
| 9:30 p.m. |
1/2 cup low fat cottage cheese
1 TBSP Smucker's natural peanut butter
1-2 cups of broccoli if I am still hungry
1 Fish oil cap
AST Multivitamin
3mg Melatonin
Occasionally 2 ZMA pills
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| Diet Breakdown. |
| Calories |
2,100 kcals |
| Protein/Carbs/Fat Percentages |
45%, 35%, 20% |
| Protein |
231 grams |
| Fiber |
Over 40 grams |
|
I followed this 6 days a week. I would alternate between chicken breast, tuna, salmon, lean steak for my meat at meals. I would alternate between broccoli, spinach, and asparagus for my veggies. Saturday was my cheat day.
Basically I ate the same things, just a tad more. If I needed Taco Bell though, this is the day I did it. I still avoided most sugar and never splurged on donuts, cookies, and/or candy. If I needed something sweet I would savor 1 semi sweet dark chocolate baking chip.
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My Workout Plan Started With A 3 Day Split 3x8 Program.
My Cardio
I would play basketball 2 days per week, for 2-4 hours a session. I ride my mountain bike on our national park trails 2 times a week for 16 miles. I tried to always stay active and limit my TV/Movie time drastically. Doing this in the summer was a major motivator. My energy levels were up, and finding fun ways to do cardio is what it is all about.
My workout plan started with a 3 day split 3x8 program I found on Bodybuilding.com.
I did this for 4 weeks to learn the exercises, and get used to lifting. I then decided to try an HST cycle. I did this HST program for 10 weeks, and really enjoyed it. I liked working the entire body 3 days a week.
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What Does HST Stand For?
Hypertrophy-Specific Training.
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It was hard on the joints however, and I am allergic to Glucosamine. So HST is not really for me. I am now on a 5 day split MAX-OT program. So far it's great!
| RELATED ARTICLE |
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I.C.E. Vs. Max-OT. Who Will Win?
Two contenders enter the ring. Who will emerge victorious?
[ Click here to learn more. ] |
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Below is an example of my exercises from my 3 day split.
Monday
Wednesday
Friday
Click Image To Enlarge.
If I Can Do It, Anyone Can!!
My workouts were between 45-60 minutes, never more. On HST they were closer to 30-45 and now on Max OT they are 30 minutes, but 5 days a week now.
Conclusion
I have been lifting/eating right now for 3.5 months and have become addicted! I hope I can excite just 1 person with my transformation. As the old saying goes, if I can do it, anyone can!!
Good luck to everyone starting his or her own adventure, it is truly worth it!
