By: Male Transformation Of The Week

Before: 175 lbs

After: 166 lbs

Vital Stats

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"

Why I Got Started

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.

How I Did It

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.

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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.

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Diet Is Just As Important As Intense Training.

Supplements

• Whey Protein
• Casein Protein
• Creatine
• Glutamine
• Beta-Alanine
• Nitric Oxide
• Multivitamin
• Vitamin C
• CLA (Cutting)
• Carnitine (Cutting)
• Weight Gainers (Bulking)

Diet

Cutting Low Carb Diet:

Meal 1:
• 4 Whole Eggs
• 4 Egg Whites
• 1 Tbs Peanut Butter

Meal 2:

• Whey Protein

Meal 3:

• Whey Protein
• Creatine

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

Bulking Diet:

Meal 1:
• 4 Whole Eggs
• 4 Egg Whites
• 1 Tbs Peanut Butter
• 1 Cup Oatmeal

Meal 2:

• Whey Protein

Meal 3:

• Whey Protein
• Weight Gainer
• 1 Banana
• 1 Cup Low Fat Milk

Meal 4:

• 8 Oz Chicken
• Brown Rice
• Teriyaki Sauce

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.

Training

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

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

Tuesday: Shoulders & Traps

• Lateral Raises: 4 x 8-12
• Front Dumbbell Raises: 4 x 8-12
• Bent Over Rear Delt Raises: 4 x 8-12
• Incline Barbell Front Raises: 4 x 8-12
• Upright Barbell Rows: 4 x 8-12
• Dumbbell Shoulder Press: 4 x 8-12
• Incline Lateral Raises: 4 x 8-12
• Barbell Shrugs: 1 x 15
• Behind The Back Shrugs: 1 x 15

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

Wednesday: Cardio

• HIIT: 45 Minutes

Thursday: Chest, Calves & Abs

• Dumbbell Bench Press: 4 x 8-12
• Incline Bench Press: 4 x 8-12
• Incline Dumbbell Flyes: 4 x 8-12
• Dumbbell Pullover: 3 x 8-12
• Decline Dumbbell Bench Press: 3 x 8-12
• 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

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

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

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

Sunday: Rest

Suggestions For Others

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.

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Male Transformation Of The Week
maletransformations@bodybuilding.com

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