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Transformation Of The Week - Tony Pasquale.

I was tired of carrying around so much excess water and fat mass. I decided to make a change that would make me healthier and feel better about myself. See how I did it right here.

By: Tony Pasquale

Before Before:
Bodyfat: 26%
After After:
Bodyfat: 8%


Vital Stats

Name: Tony Pasquale
Email: allpaisano@aol.com
Age: 22yrs old
Years Training: 3
Height: 5'7
Weight Before: 228 lbs
Bodyfat Before: 26% or higher
Bodyfat After: 8%


What Got Me Started?

I decided to change my body because I was tired of carrying around so much excess water and fat mass. I got into bodybuilding so I could learn to look my best. Eating whatever I wanted/whenever I wanted didn't allow me to look the best that I possibly could.

I knew it was time for a change. I felt that it was time for me to strip away the fat so I could get a much better assessment of my physique.

Before After
Click Image To Enlarge.
I Got Into Bodybuilding To Look My Best.

The pivotal point for me was when I started to need 3XL dress shirts for work. I knew that being 5-foot-7 and needing 3XL shirts for work was both unhealthy and impractical. I was honest with myself, and knew it was time to change my habits and get back into BODYBUILDING. Eating and training without any sort of regimen is not bodybuilding.

I started my diet on November 28th. The diet in total ran for a period of 10 weeks. I knew losing weight at such a tremendous rate would cost me some muscle mass but that was OK by me. My heart was set on feeling better about myself. Things like having the biggest biceps weren't my biggest priority.

Before After
Click Image To Enlarge.
My Heart Was Set On Feeling Better About Myself.


Training Regimen

I kept my weight training regimen the same throughout the diet.

Monday - Chest/3 sets each ex/11-7 reps.

Tuesday - Quads/3 sets each ex/15-6 reps.

Wednesday - Shoulders/Traps/3 sets each ex/11-7 reps.

Friday - Back/4 sets each ex/11-7 reps.

Saturday - Arms/3 sets each ex/12-5 reps.

Before After
Click Image To Enlarge.
Tony Pasquale.


Nutrition & Cardio

Week 1 and 2:

  • Cardio: 20 min 4 times a week after workout
  • 180g of carbs
  • 300g of protein
  • 90g of fat

Week 3 and 4:

  • Cardio: 30min, 4 times a week after workout
  • 180g of carbs
  • 300g of protein
  • 90g of fat

Week 4 and 5:

  • Cardio: 30min, 5 days a week in the morning on empty stomach
  • 180g of carbs
  • 300g of protein
  • 90g of fat

Week 6 and 7:

  • Cardio: 45min, 5 days a week in the morning on empty stomach
  • 100g of carbs
  • 340g of protein
  • 90g of fat

Week 8 and 9:

  • Cardio: 30 min in morning, 30 min at night
  • Cycle Carbs throughout week: 20, 20, 130, 100, 70, 20, EAT UP DAY
  • Protein: 340g of protein
  • 60g of fat

Week 10 and on:

  • Cardio: 30 min in morning, 30 min at night
  • Cycle Carbs throughout week: 20, 20, 100, 100, 50, 20, EAT UP DAY
  • Protein: 340g of protein
  • 40g of fat
  • My carbs came from brown rice, oatmeal, and rice cakes.
    My proteins/fats came from the red meat and fish oils.
    I didn't really count calories or measure portions.

    I tried not to consume any carbs after 3 p.m. I also tried to keep my simple sugars as low as possible. Only on my weekly eat up day would eat things with a lot of sugar.

After
Click Image To Enlarge.
I Tried Not To Consume Any Carbs After 3pm.

Sample Low Carb Meal Plan:

  • 5:30am: Cardio - Lipo 6 or VPX Meltdown
  • 7:00am: 1/2 cup of oatmeal
  • 9:00am: Optimum Shake - 2 scoops
  • 10:00am: Stallone Pudding
  • 11:30am: Salad plain with 8 oz of chicken
  • 1:00pm: 6 egg whites and a stallone pudding
  • 3:30pm: Optimum Shake - 2 scoops
  • 4:30pm - 5:45pm: Cardio and Weights - Right before training I take Lipo 6 or VPX Meltdown
  • 6:00pm: Salad plain with 8 oz of chicken
  • 7:30pm: Sugar-free jello with topping of whip cream
  • Approx 235g of Protein
    50g of carbs
    27g of fat
    I don't count calories.


Supplements

VPX Meltdown

After After
Click Image To Enlarge.
Tony Pasquale.


You Could Be Our Next Transformation Of The Week!

Male
Male Transformation Of The Week.

No longer content to sit on the sidelines of life these guys have gone from wimp to pimp!
Female
Female Transformation Of The Week.

Through with giving excuses, these ladies have given themselves the bodies they always wanted!


Tony Pasquale
allpaisano@aol.com

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good job and good information.

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