By: Miles Simpson

Before: 222 lbs September 13

After: 189 lbs January 15

Vital Stats

Name: Miles Simpson
Email: mmsimpson84@yahoo.com
Age: 21
Height: 5'9"
Weight (Before): 222 Lbs. (September 13)
Weight (After): 189 Lbs. (January 15)

At the time of this transformation I was deployed in Baghdad, Iraq with the US Air Force. January 15th was one week before I was shipped out to go home.

Why I Decided To Change

I decided to change because my of low self confidence about my body. My confidence was very low and I finally saw an opportunity to do something about it with my four month deployment to Iraq. I knew I had the determination and the will power to improve and change my life; I just needed to apply myself.

What Got Me Started

When I arrived in Iraq I completely changed my lifestyle. Since I wasn't allowed to drink any alcohol cutting the beer was easy. I stuck to water throughout the day. I changed my diet to a high protein well balanced diet that I split up over 6 meals throughout the day.

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The War In The Middle East: A Bodybuilder's Story. Hostilities are still alive and well in Iraq. Today we are going to get a bodybuilders perspective on the action and live's of those in Iraq. [ Click here to learn more. ]

I began lifting weights 4-5 times per week, and I started running about 6 mornings a week. I ordered supplements from Bodybuilding.com to give me an edge and to keep me motivated. I also read articles whenever I needed some motivation.

Supplements

Supplements I used include:

• Cell Tech
• ON Whey Protein
• Lipo 6
• ISS Research Pro42 protein bars
• Animal Pak vitamins

Diet

I never would let myself get hungry. Whenever I started craving something I would have some mixed nuts or a protein bar. I made sure I would consume at least 3,000 calories a day to ensure I wouldn't lose any muscle during my weight loss. I truly believe that it's not how much you eat but what you eat.

On an average day I would eat something like this.

Typical One Day Diet:

8am

• 2 scoops of ON Whey Protein
• About 20 nuts
• 3 oz Smart Start cereal w/ skim milk

10am

• Half an ISS Research Pro42 protein bar

12pm

• Baked chicken
• Roast beef
• Broccoli
• Buttered noodles
• 24 oz skim milk

3pm

• Half an ISS Research Pro42 protein bar
• About 20 nuts

5:30pm

• Chicken stir fry w/ broccoli, rice, cabbage
• 24oz skim milk

9pm

• Post workout Cell Tech
• 2 scoops ON Whey Protein

Training

Body Part Split Example:

• Monday - Chest/Back/Abs
• Tuesday - Bi's/Tri's
• Wednesday - Play basketball
• Thursday - Ham's/Quads/Forarms/Abs
• Friday - Shoulders/Calves
• Saturday - Do whatever I did on Monday
• Sunday - Watch Football!

Cardio:

I started off at 20 minutes on elliptical machine about 6 mornings a week, and slowly moved up to 40 min. I would exert myself just enough to get my heart rate up and work up a good sweat. I would also play basketball at night on days I didn't lift.

When & How Long It Took Me

I started a day after I arrived in Baghdad; once I caught up on my sleep from the traveling. Luckily I am stationed right at the Baghdad International Airport, so I have more stability of where I am at compared to many of the men and women in the army and marines who are over here.

It took me approximately four months to lose 33 pounds, increase my bench and squat by 30 pounds, and lose 6 inches on my waist.

Click Image To Enlarge.
Miles Simpson.

I will leave Iraq in about a week as a new person. I couldn't have done it without support and guidance from my supervisor SSgt Russo or the quickly mailed supplements, and motivational articles from Bodybuilding.com. My future goal is to start another bulking phase when I get back to Ramstein AB in Germany where I'm stationed once I get my weight down to 185.

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Miles Simpson
mmsimpson84@yahoo.com

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