Bodybuilding.com - Male Transformation Of The Week

24/7 Customer Service 1-877-991-3411
Contact Us
Need Help?
View Cart

A career change helped Jake take a step back and see that he didn't have the body he knew he was capable of having. So with some hard work and education on nutrition, he managed to drop 18% body fat! Read on to learn how he did it.

Before:
175 lbs

After:
166 lbs

dot
Vital Stats
dot

Name: Jake
Email: jlfhs@sbcglobal.net
BodySpace: fulton5c

Before:
Age: 30
Height: 5'6"
Weight: 175 lbs
Body Fat: 28%
Chest: 37"
Arms: 12"
Shoulders: 44"
Waist: 35"
Thighs: 21"
Calves: 12"

After:
Age: 33
Height: 5'6"
Weight: 166 lbs
Body Fat: 10%
Chest: 39"
Arms: 15.5"
Shoulders: 48.5"
Waist: 31"
Thighs: 23"
Calves: 14"

dot
Why I Got Started
dot

A career change allowed me time to focus on myself. I started running a lot and focusing on core exercises. That manifested itself in to serious weight lifting. My goal is to compete in my first bodybuilding competition in October of 2009!

Click Image To Enlarge.
Jake's Body Fat Progress.

dot
How I Did It
dot

It started with a major change of my diet. I changed eating habits and food choices, eating every 2 1/2-3 hours and cutting out all fast foods. When I started training with weights, I began to view food as fuel.

Click Image To Enlarge.
I Began To View Food As Fuel.

I only eat the best proteins, carbs and fats. I feel that diet is just as important, if not more important than intense training. I made a commitment to myself to continue to sculpt my body until the day I die.

Click Image To Enlarge.
Diet Is Just As Important As Intense Training.

dot
Supplements
dot

dot
Diet
dot

dot Cutting Low Carb Diet: dot

Meal 1:

Meal 2:

Whey Protein

Meal 3:

Meal 4:

1/2 Can Tuna
Low Fat Cottage Cheese

Meal 5:

6 Oz Chicken Breast
3 Oz Carrots

Meal 6:

6 Oz Lean Ground Beef
Salad

Meal 7:

Whey Protein

Meal 8:

Casein Protein

Calories: 2200
Protein: 304 grams
Carbs: 93 grams
Fats: 62 grams

dot Bulking Diet: dot

Meal 1:

Meal 2:

Whey Protein

Meal 3:

Meal 4:

Meal 5:

Weight Gainer
1 Banana
1 Cup Low Fat Milk

Meal 6:

1/2 Lbs Ground Beef
1 Cup Pasta
Salad

Meal 7:

6 Oz Deer Jerky

Meal 8:

Casein Protein
1 Cup Low Fat Milk

Calories: 3870
Protein: 434 grams
Carbs: 409 grams
Fats: 88 grams

Click Image To Enlarge.
Jake.

dot
Training
dot

Monday: Legs & Abs

Leg Extensions: 3 x 8
Deep Squats: 3 x 8-10
Leg Press: 3 x 8-10
Hack Squat: 3 x 8-10
Dumbbell Lunges: 3 x 8
Standing Calf Raises: 1 x 15
Seated Calf Raises: 1 x 15
Cable Crunches: 3 x 12
Hanging Leg Raises: 3 x 12
Decline Crunches: 3 x 12

print Click Here For A Printable Log Of Monday: Legs & Abs.

Tuesday: Shoulders & Traps

print Click Here For A Printable Log Of Tuesday: Shoulders & Traps.

Wednesday: Cardio

HIIT: 45 Minutes

Thursday: Chest, Calves & Abs

print Click Here For A Printable Log Of Thursday: Chest, Calves & Abs.

Friday: Back & Traps

Lat Pulldowns: 4 x 8-12
T-Bar Row: 4 x 8-12
Triceps Pushdowns: 3 x 8-12
Rope Pushdowns: 3 x 8-12
Barbell Shrugs: 1 x 15
Behind The Back Shrugs: 1 x 15

print Click Here For A Printable Log Of Friday: Back & Traps.

Saturday: Arms & Abs

Hammer Curls: 4 x 8-12
Preacher Curls: 4 x 8-12
Incline Dumbbell Curls: 3 x 8-12
Concentration Curls: 3 x 8-12
Seated Triceps Press: 4 x 8-12
Triceps Extensions: 4 x 8-12
Triceps Kickbacks: 3 x 8-12
Dips: 3 x 8-12
Cable Crunches: 3 x 12
Hanging Leg Raises: 3 x 12
Decline Crunches: 3 x 12

print Click Here For A Printable Log Of Saturday: Arms & Abs.

Sunday: Rest

dot
Suggestions For Others
dot

Train hard, take care of you body - it's the only one you have. Use the tools on BodySpace. Keep a daily blog and record what foods you eat. It will help you to know what works for you and it keeps you accountable.

Click Image To Enlarge.
Train Hard & Take
Care Of Your Body.

GET MORE FROM BODYBUILDING.COM!

Learn What BodySpace Can Do For You! Updating Your Profile. [ Click here To Start Your Account. ]
	Back \| Next
1 of 9: Your Profile Page: BodySpace is more than just a MySpace for bodybuilders. It's your best tool for staying motivated over the long term. On BodySpace, you can create a profile with your photos, your body stats, your progress, and much more.