After Jerry's divorce, he began to go to the gym to relieve stress. Ever since then, he's been hooked. Learn how he dedicated himself to diet and training right here...

Before Before:
 After After:

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Vital Stats
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Name: Jerry Burger
Email: lean_fitness@yahoo.com
Contest History: Click Here

Before:
Weight: 180 lbs
Body Fat: 19%
Waist: 40"

After:
Weight: 141 lbs
Body Fat: 6%
Waist: 29"

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Why I Got Started
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I was a jock in high school, state champions in Cross Country, and always had a passion for fitness but would hit the gym very sporadically. Once I got married in my thirties, I really never saw the inside of a gym very often. Three years ago, I went through a divorce, and to ease the stress, I hit the gym on a regular basis.

I had two problems at this point; sharing custody of my little girls really hampered my nutrition, as I was more concerned with getting the girls fed, so my meals consisted of nibbling on their left over macaroni and cheese, hotdogs, and goldfish!

Second problem was, I never got serious in the gym, and never had a structured routine, therefore, never got any results, and would have painful joints the next day. This is the funny part. I had a dream one night that I turned out to be the mascot for the macaroni and cheese company and was fat and orange!

Jerry
Enlarge Click Image To Enlarge.
Jerry Burger.

The next day, while in the gym, while sitting on one of the machines, lazy and tired, trying to muster the energy to finish a set, I looked down and noticed a flyer on the floor by my feet that was advertising the Central Oregon Body Builders Assoc.

They were having a meeting for anyone interested in getting into bodybuilding. That alone was enough to spark something inside of me. The next day I was talking with my secretary about trying to find a trainer. She immediately recommended a client of mine, Tami Ough, an IFBB pro fitness competitor, and former Bodybuilding.com amateur fitness competitor of the week.

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She got me started on a seven meal a day diet, and a fitness program. It was amazing how much size I put on in a short time. What I didn't know is that I was putting on fat also. What I didn't tell Tami was that I had yet to give up my wine and chocolate fixations!

Tami then recommended her nutritionist, Pete Grubbs from The Construction Zone, in Washington State. He started me on a strict diet and double cardio.

Jerry
Enlarge Click Image To Enlarge.
Jerry Burger.

I had chosen a goal of competing in the Washington Ironman and the Seven Feathers Contest in Oregon which were 17 and 18 weeks out from the time I started with Pete. At that point, I was about 19 % body fat, 180 lbs, and a 40" waist.

The transformation was incredible. As I started seeing positive results, I was addicted! As contest time drew closer, I was fortunate to have some great people in my gym to consult with regarding posing and contest prep, Dennis Fox, and Bill Haynes, both national bodybuilding competitors.

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Supplements
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As far as supplements are concerned, to me, this was as important as my diet. I am 48 and have knee issues from distance running, tennis elbow in my left elbow, and a shoulder pain.

I was so concerned that my body couldn't handle the increased stress that bodybuilding brings on the joints. The following are my staples, and to this day still allow me minimal joint and muscle pain:

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Diet
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My diet changed often as the contest drew near, but the following was a good example of what I was on for some time. It is important to know that my diets were specifically designed for my weight, metabolic rate and bodyfat.

This is a great diet plan, but depending on ones size, they may want to adjust the portions. I found that as hard as I train, and even worse, the sacrifice I gave regarding what I could and couldn't eat, I wanted to put someone in charge of my diet, and pay them to do it, and not take chances.

Jerry
Enlarge Click Image To Enlarge.
Jerry Burger.

It was worth it to hire a nutritionist. Pete was great, and was even at the shows to assist me at the last minute with water depletion, diet, tanning, warm-up, and posing. The following diet is a yo-yo diet. Sunday thru Tuesday are carb up days, and Wednesday thru Saturday are low carb days.

Egg Whites are just possibly the best form of protein you can get. I have them morning and night, however, this was the one item that I was unsure about sticking with, as I didn't want to take the time to cook them. Low and behold, I discovered Egg Whites International. A great source online for buying pasteurized egg whites in a four gallon case.

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Since they are pasteurized, you avoid the risk of illness that can come from eating raw eggs. It is so convenient to drink your egg whites and there is absolutely no taste! A more economical version is the egg substitute you get in the store. Its all egg whites, but they add onion powder which does leave an after taste, but they are much cheaper.

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Training
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My workout plan changed three times in 18 weeks, as that 6 week mark seems to be a good time to change things up. I always found great programs in Muscle and Fitness Magazine, and Bodybuilding.com. The following was my favorite program. This was a two week program:


arrow Week 1: Multijoint Exercises

Monday: Chest, Triceps & Abs Sets Reps Rest
Bench Press 3 8-10 2 min
Incline Dumbbell Press 3 8-10 2 min
Decline Bench Press 3 8-10 2 min
Close Grip Bench Press 3 8-10 2 min
Triceps Dip 3 8-10 2 min
Reverse Crunch 3 10-15 1 min
Crunch 3 10-15 1 min

Tuesday: Back, Biceps & Forearms Sets Reps Rest
Pullup 3 8-10 2 min
Bent Over Barbell Row 3 8-10 2 min
Dumbbell Row 3 8-10 2 min
Barbell Curl 3 8-10 2 min
Preacher Curl 3 8-10 2 min
Barbell Wrist Curls 3 8-10 2 min

Thursday: Quads, Hamstrings & Calves Sets Reps Rest
Squat 3 8-10 2 min
Leg Press 3 8-10 2 min
Dumbbell Lunge 3 8-10 2 min
Standing Calf Raise 3 12-15 2 min
Seated Calf Raise 3 15-20 2 min

Friday: Shoulders, Traps & Abs Sets Reps Rest
Barbell Shoulder Press 3 8-10 2 min
Dumbbell Shoulder Press 3 8-10 2 min
Upright Row 3 8-10 2 min
Barbell Shrug 3 8-10 2 min
Hanging Leg Raise 3 10-15 1 min
Decline Crunch 3 12-15 1 min


arrow Week 2: Isolation Exercises

Monday: Chest, Triceps & Abs Sets Reps Rest
Incline Dumbbell Flye 3 8-10 2 min
Cable Crossover 3 8-10 2 min
Pec Dec Flye 3 8-10 2 min
Triceps Pressdown 3 8-10 2 min
Seated Triceps Extension 3 8-10 2 min
Decline Reverse Crunch 3 10-15 1 min
Rope Cable Crunch 3 10-15 1 min

Tuesday: Back, Biceps & Forearms Sets Reps Rest
Wide Grip Pulldown 3 8-10 2 min
Seated Cable Row 3 8-10 2 min
Straight Arm Pulldown 3 8-10 2 min
Cable Curl 3 8-10 2 min
Concentration Curl 3 8-10 2 min
Dumbbell Reverse Wrist Curl 3 8-10 2 min

Thursday: Quads, Hamstrings & Calves Sets Reps Rest
Sissy Squat 3 8-10 2 min
Leg Extension 3 8-10 2 min
Lying Leg Curl 3 8-10 2 min
Leg Press Calf Raise 3 12-15 2 min
Donkey Calf Raise 3 15-20 2 min

Friday: Shoulders, Traps & Abs Sets Reps Rest
Dumbbell Lateral Raise 3 8-10 2 min
Cable Front Raise 3 8-10 2 min
Seated Bent Over Lat Raise 3 8-10 2 min
Dumbbell Shrug 3 8-10 2 min
Decline Leg Raise 3 10-15 1 min
Machine Crunch 3 12-15 1 min

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Suggestions For Others
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For those wondering if they have it in themselves to become a bodybuilder, or just get into great shape, anyone can do this. My friends are all amazed at the dedication I had, as we often have wine tasting parties at my house which includes great food.

This was the worst part, and yes I cheated often, but still made it. I found that once I started seeing the results in the mirror, along with that overall great feeling of eating right and working out, I just became addicted and my gym time became my favorite time of the day!

Jerry
Enlarge Click Image To Enlarge.
Jerry Burger.

Yes, this really happens! What you will find with the diet is that your body will adapt within a few days of starting your plan. You will find yourself hungry every 2 1/2 hours. On occasion, people stop me and ask for my opinion as to why they don't seem to be getting any results. It always comes down to their diet. You have to eat six to seven meals a day and eat clean!



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