Bodybuilding.com - Transformation Of The Week - Tony Pasquale.

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Did you know?
The diet I was on ran for a total of 10 weeks.

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.

Transformation Of The Week - Tony Pasquale.

By: Tony Pasquale

Before:
Bodyfat: 26%

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.

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 5'7 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 that 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.

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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.

print Click Here For A Printable Log Of Monday.

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

print Click Here For A Printable Log Of Tuesday.

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

print Click Here For A Printable Log Of Wednesday.

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

print Click Here For A Printable Log Of Friday.

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

print Click Here For A Printable Log Of Saturday.

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 3pm. 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.

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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

Two Optimum Nutrition Fruit Punch or Labrada Lean Body Shakes a day (depending on carbs)
A one-a-day multi-vitamin
2000mg of Vitamin C
VPX Meltdown or Lipo 6, 2 caps 3 times a day for the final 5 weeks.

I like to save the fat burner till the end of a diet when I need the final push.