Name: Brian Huepenbecker
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.
After high school I settled into a nice computer job and watched my weight balloon from 150 to 215.
I was 5-foot-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.
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-plus 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.
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 Sample Diet
I followed this 6 days per 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.
I would play basketball 2 days per week, for 2-4 hours per 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 per week.
| What Does HST Stand For?
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!
Below is an example of my exercises from my 3-day split.
Shoulders/Legs- 3 sets of 8 reps each
Back/Biceps - 3 sets of 8 reps each
Chest/Triceps - 3 sets of 8 reps each
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 per week now.
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!