Male Transformation Of The Week - Alexander Vukcevic.

Alexander tore his hamstring and was in a cycle of drinking he could not escape. Then he thought: ‘What better time to change than while in a war zone?!’ Learn how he lost 25 pounds over the course of 6 months.

Before Before:
208 lbs
15 August 2006
After After:
183 lbs
17 January 2007

(I know it looks like I'm posing for a Fat Burner Ad,
but this is the only before picture I have!)

Vital Stats

Name: Alexander Vukcevic
Age: 25
Height: 5'10"

Weight on 15 August '06: 208 Lbs.

Weight on 17 January '07: 183 Lbs.

Why I Did This

In January, 2006 I tore my left hamstring. This—combined with deployment to Iraq—played a large part in getting to my 'before picture.' I felt sluggish and tired all the time. I was drinking excessively and couldn't break myself out of the cycle.

I finally couldn't stand to look at myself in the mirror, and I had to change. What better time to change than while in a war zone?! My exercises changed - Here is a sample week of training that I would follow:

Pumping Iron - Iraq Edition. Pumping Iron - Iraq Edition.
Six U.S. soldiers; 18 months from home; one war to fight; one common goal: To get massive by any means necessary! See how creative a few U.S. soldiers had to get in order to continue their bodybuilding.
[ Click here to learn more. ]

Sample Training Week

Saturday - Chest:

Sunday - Back:

Monday - Abs:

Tuesday - Shoulders/Traps:

Wednesday - Bi/Tri:

Thursday - Legs:

Friday - Rest


  • Month 1: 4-6 reps. End workout w/50 rep burn out set
  • Month 2: 8-10 reps. End workout w/25 rep burn out set
  • Month 3: 6-8 reps. End workout w/50 rep burn out set
  • Month 4: 10-12 reps. End workout w/25 rep burn out set
  • Month 5: 4-6 reps. End workout w/50 rep burn out set


    I only do cardio 2 times per week for about a total of 20 minutes (including warm up and cool down). My running regimen consists of a .5-mile warm-up jog, 1.67-mile sprint, and a .5-mile cool down jog. On Sunday this is done wearing my 40-pound body armor. On Thursday it is done without the armor. I believe in intensity before duration.

    I want the physique of a sprinter, not a marathon runner. I have received some criticism as to the undue pressure the weighted run will put on my knees. I did have a problem with that the first month, and I wouldn't recommend it for someone who is not already on some sort of running regimen.

    If this were a distance run I could see the argument, but it's an all-out sprint. I can run the 1.67 mile in about 11:45 with the armor on, and I have run the 1.67 mile in 10:13 without the vest on. I have never been this fast in my life.


    My reps change monthly and my exercises change every 2 months. This has made it difficult for me to track direct strength gains. However, my endurance and physical improvements were, and continue to be, obvious on a weekly basis. Since power and size wasn't my focus, I don't consider the lack of strength progress to be a problem. Plus, I lost 25 pounds while maintaining the strength I began with.


    Every 2 months I take 1 week off to rest. I do 1 work out as a 'self test' on Tuesday. I should have done one before I started working out, but I wasn't planning on tracking that well at the time. This test consists of:

    • 2 mile run. (Time decreased)
    • 1 set of bench - max reps @ 135 lbs.
    • 1 set of max pull ups.
    • 1 set of max dips.
    • 1 set of max sit ups.


The first big change is ZERO alcohol. I drink 4 liters of clean water a day, and a liter each time I take VP2, or Ny-Tro Pro 40. I take L-Glutamine after I work out and Glucosamine before bed. I use no fat burners, stimulants, or Creatine. y diet on an average day looked something like this:

Sample Diet:


    • 2 scoops of custom powder
    • 1 banana

    • (This is a powder I made myself. It has an oat carbohydrate, and 4 types of protein that digest at different rates.)

    Promax Bars



    • 1 chicken breast (plain, teriyaki, or BBQ based on what is available that day)
    • salad or vegetables
    • 1 scoop Mint Chocolate Chip Ice Cream.


    • 1 scoop of VP2
    • 1 - 8 oz. Energy Drink

    *1430 Gym*



    • Chicken Salad
    • 1 cup coffee
    • 1 scoop Mint Chocolate Chip Ice Cream


    • 2 handfuls of almonds
    • *Run (if Applicable)*


    Go ahead and shake your head at the ice cream, but I don't get cravings. I have a terrible sweet tooth and it hasn't been a problem for me. The ice cream may be impeding my fat loss a bit, but it keeps me from feeling the need to gorge myself. The 'scoop' is small and I find the trick is to eat it with a small spoon.


The 2 most important parts of this change for me were:

  1. Consistency.
  2. Intensity.

I hate to spit out such generic answers, but it is the truth. I found a system that worked for me and I stuck with it. I treat each workout like it is the workout that will be what defines my success or failure. I have learned to deal with days that I feel sluggish, or can't push as much as the week prior, by focusing on the moment.

You Could Be Our Next Transformation Of The Week!

Male Transformation Of The Week.

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

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