Transformation Of The Week - Michael Beltrami.

Preparing for my first ever competition and the outcome of the event will be with me forever. Here are some stats about my transformation and the details of preparing for competition.
Before:
212 lbs.
06/2005
After:
162 lbs.
10/2005


Vital Stats

Name: Michael Beltrami
Email: strongman_mikey@hotmail.com

Before:

    Height - 5'4"
    Weight - 212 lbs
    Waist - 40"
    Arms - 18.5"
    Upper legs - 29"
    Calves - 17"
After:

    Height - 5'4"
    Weight - 162 lbs
    Waist - 28"
    Arms - 17.75"
    Upper legs - 26"
    Calves - 16.75"

Transformation start date: July 2005
End date: October 22, 2005


Western Ontario Bodybuilding Championships

Something very exciting has happened to me since I first sent in an email enquiring about possibly being featured as a "Transformation of the week" which was October 2nd. On October 22nd I competed in my first ever bodybuilding competition, the Western Ontario Bodybuilding Championships in London Ontario. I placed first in the junior men's (under 21) category.


Click Image To Enlarge.
Front Double Bicep, Early-Late August.


Why I Got Started

The reason I began to cut down in July was because I had suffered a minor pec tear in my left pec minor and the short head of my left biceps and I knew that was it for the heavy lifting for awhile. Actually that was it for upper body training period until around mid August.


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Front Double Bicep, September-October.


How I Did It

Through physical therapy, which I still go to once a week to this present date, the pec and bicep feel fine and besides me not doing flat bench anymore everything is back to normal as far as lifting goes.

For the first month and a bit of my cut, I was unable to train upper body at all so I hit legs three times a week and did cardio 6-7 days per week.


Rear Lat Spread, October 20th.

When I was able to train my entire body again I did each bodypart once a week with the exception of calves which got hit 2-3 times per week and abs which got hit 3-4 times per week. Cardio was at 6 times per week now, the only day of the week I completely took off from training was Saturday.


Transformation Diet

I only had two cheat meals the entire time from the beginning of my cut in July all the way to the day of the competition (October 22).


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Abs On A Very Full Stomach, October 20th.

These are the diets I followed for my transformation, each one was used for approx.3 weeks.


Transformation Diet 1:

  • 7:00am: 1 scoop of whey w/water
  • 7:15am-8:15am: cardio
  • 8:30am (meal 1): 8 egg whites and 1 packet of oats
  • 11:30am (meal 2): 6oz of chicken and 1 baked potato
  • 2:30pm (meal 3): can of salmon and 1 cup of white rice and 1 cup of mixed veggies
  • 4:45pm (meal 4): 8 egg whites and 1 packet of oats
  • 6:00pm-7:30pm: lift
  • 7:30pm (post workout, meal 5): 2 scoops of whey w/water and 1 banana
  • 8:30pm (meal 6): can of salmon and 1 cup of white rice and 1 cup of mixed veggies
  • 9:45pm (meal 7): 1/2 cup of 1% milk and 1/2 cup of 1% cottage cheese

From The Bodybuilding.com Nutrient Database
Food (100 Grams) Calories Protein Carbs Fat Details
Egg Whites 50 10.5g 1g 0g [ VIEW ]
Baked Potato 93 2.5g 21.2g 0.1g [ VIEW ]
Salmon 216 27.3g 0g 11g [ VIEW ]
Cottage Cheese 85 17.3g 1.9g 0.4g [ VIEW ]
[ Nutrient Database ]


Transformation Diet 2:

  • 7:00am: 1 scoop of whey w/water
  • 7:15am-8:15am: cardio
  • 8:30am (meal 1): 8 egg whites and 1 packet of oats
  • 11:30am (meal 2): 6oz of chicken and 1 baked potato
  • 2:30pm (meal 3): can of salmon and 1 baked potato
  • 4:45pm (meal 4): 8 egg whites and 1 packet of oats
  • 6:00pm-7:30pm: lift
  • 7:30pm (post workout, meal 5): 2 scoops of whey w/water and 1 banana
  • 8:30pm (meal 6): can of salmon and 1 baked potato
  • 9:45pm (meal 7): 1/2 cup of 1%milk and 1/2 cup of 1% cottage cheese


Transformation Diet 3:

  • 7:00am: 1 scoop of whey w/water
  • 7:15am-8:15am: cardio
  • 8:30am (meal 1): 8 egg whites and 1 packet of oats
  • 11:30am (meal 2): 6oz of chicken and 1 sweet potato
  • 2:30pm (meal 3): can of salmon and 1 sweet potato
  • 4:45pm (meal 4): 8 egg whites and 1 packet of oats
  • 6:00pm-7:30pm: lift
  • 7:30pm (post workout, meal 5): 2 scoops of whey w/water and 1 banana
  • 8:30pm (meal 6): can of salmon and 1 sweet potato
  • 9:45pm (meal 7): 1 cup of 1% cottage cheese


Competition Diet

These are the diets I used for the last week before the competition:


Competition Diet - Monday-Wednesday:

    (Mon and Tues: 6 liters of water)
    (Wed: 12 liters of water)

  • 7:00am: 1 scoop whey w/water
  • 7:15am-8:15am: cardio
  • 8:30am: 2 packets reduced sugar instant oats and 8 egg whites
  • 11:30am: 8 ounces of chicken
  • 2:30pm: 1 can of salmon
  • 4:45pm: 8 egg whites
  • 6:00pm-7:30pm: lift
  • 7:30pm: 2 scoops whey w/water and 1 banana
  • 8:30pm: 1 can of salmon
  • 9:45pm: 1 cup of fat free cottage cheese


Competition Diet - Thursday:

    (Thurs: 3 liters of water)

  • 8:30am: 1 scoop whey w/water and 2 packets instant oats (any flavor)
  • 10:30am: 8 egg whites and 1 large white potato
  • 12:30pm: 6 ounces of chicken and 1 large white potato
  • 2:30pm: 1 can of salmon and 1 large white potato
  • 4:30pm: 8 egg whites and 2 packets instant oats (any flavor)
  • 6:30pm: 6 ounces of chicken and 1 large white potato
  • 8:30pm: 1 steak and 1 large white potato and 2 cups mixed veggies
  • 10:00pm: 1 cup of fat free cottage cheese and 4 rice cakes with peanut butter and jam


Competition Diet - Friday:

    (Fri: 1.5 liters of water must be consumed by 6pm)

  • 8:30am: 1 scoop whey w/water and 2 packets instant oats (any flavor)
  • 10:30am: 8 egg whites and 1 large white potato
  • 12:30pm: 6 ounces of chicken and 1 large white potato
  • 2:30pm: 1 can of salmon and 1 large white potato
  • 4:30pm: 1 steak and 1 large white potato and 1 large piece of cheese cake
  • 6:30pm: 6 ounces of chicken and 1 large white potato and 4 rice cakes w/honey
  • 8:30pm: 6 ounces of chicken and 1 large white potato and 2 snickers bars

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Saturday:
Show Day.

(Sat: 0 water)

7:30am (Smitty's restaurant): 3 egg/3 cheese omelets w/ketchup and hashbrowns w/ketchup and 3 pancakes w/honey and maple syrup and a cherry danish.

Pre-judging began at 11:00am. However I didn't get on stage until I believe 2:00pm so I snacked on rice cakes and honey, and downed honey straight from the bottle before going on stage.


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Front Double Bicep, Pre-judging.

I also had a chicken breast w/ketchup on a bun sometime around 1:00pm or so while I was sitting in the pump up room.


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Side Tricep & Front Lat Spread, Pre-judging.

After pre-judging, I believe around 3:30pm, (at Montana's restaurant): 2 chicken breasts, large plate of rice and steamed vegetables with teriyaki sauce.

Right after Montana's I went back to the hotel and I finished off another half a cheese cake.

The finals began at 7 p.m; I was on stage shortly after 8:30 p.m, immediately after receiving my first place trophy I began to engulf caramel chocolate chip rice cakes w/crunchy peanut butter and blueberry jam (it was all over me and the trophy).

Just after 9 p.m. I met Frank Roberson again for the third time of the day and he had some kind words for me, he said he saw me do the routine and said I have a future in the sport. At this time he also signed a Flex Magazine I have with him featured in it.


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Frank Roberson.

I had my first drink of water since the day before at 6 p.m. around 10 p.m. or so, I then watched Frank Roberson do his second guest posing routine of the day.

After that my mom and dad and I went to Jack Astor's restaurant where I had three glasses of water with orange slices (for some strange reason I craved these bad in the last few hours before I was able to have something to drink) and I had a massive plate of nachos with all the fixins. My mom and dad got a pizza (ha-ha I hope they never thought they were actually going to get to eat the whole thing), and I had a ceaser salad.


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