Bodybuilding.com - Male Transformation Of The Week - Taylor Burford.

Printable page

Did you know?
I started a regular diet and workout routine in August of 2005.

Taylor started lifting weights improve his overall strength for baseball. He continued training and became more conscious of proper diet as a bonus. See how he gained 5lbs and lost over 10% body fat right here!

Male Transformation Of The Week - Taylor Burford.

By: Taylor Burford

Before:
178 lbs

After:
183 lbs

Vital Stats

Name: Taylor Burford
Email: taylor_burford@yahoo.com
Age: 20
Height: 6'

Before:
Weight: 178 lbs
Waist: 36"
Body Fat: 17%

After:
Weight: 183 lbs
Waist: 31"
Body Fat: 6%

Why I Got Started

I started lifting weights during my senior year in high school to improve my overall strength for baseball. During this time I noticed small changes in the way my body looked, even with the lousy diet that I had.

The first summer after I graduated high school, I got a gym membership at a local gym and continued lifting weights. It was during this time that I became more conscious of dieting properly and having a proper workout regimen.

Click Image To Enlarge.
Taylor Burford.

When/How Long

I started a regular diet and workout routine in August of 2005. I weighed about 178 lbs and my body fat was around 17%. I started going to the gym seven days a week. I would lift five days a week, and play basketball twice a week for my cardio.

I was also doing a lot of long distance running. I lost a lot of body fat during this time, but I wasn't very muscular. I started reading magazines and books about nutrition and weight training with the idea of adding muscle mass.

I used a sample routine from a magazine I read to get me started. As my body composition changed, I got more and more interested in bodybuilding. I shifted my attention from magazines to books with facts and studies about building muscle. I then created a workout plan that was fit for me, and designed my own diet.

I got up to 206 pounds while bulking up. In January of this year I decided to lean out for the summer time. I also heard about a local natural bodybuilding competition around this time, and decided to give it a try.

Click Image To Enlarge.
Taylor Burford.

Supplements

When I am leaning out, I choose whole foods over supplements when I can. I would rather eat my calories than drink them. I will use Optimum Nutrition's Pro Complex and 100% Casein Protein. I will also drink several SciVation Xtend BCAA shakes throughout the day. I use Nutrex Lipo 6 to aid in cutting fat. I also drink about 1.5 gallons of water a day.

When I bulk up I like to use several supplements including:

Diet: Cutting

Meal #1

10 Egg whites
1.25 cups cooked oatmeal
2 cups of coffee

Meal #2

6 oz chicken breast
1 grapefruit
1 cup broccoli

Meal #3 (pre workout)

4 oz 96/4 lean ground beef
1 cup brown rice
1 small apple

Meal #4(post workout)

3.5 oz chicken breast
1 scoop ON 100% Whey
1 cup oatmeal
1 scoop Gatorade powder

Meal # 5

6 oz chicken breast
1.5 cups green beans

Meal #6

3.5 oz chicken breast
1 scoop ON Pro Complex
3 oz celery
1 tbsp peanut butter

I love grilled chicken breast.

Click Image To Enlarge.
Taylor Burford.

Weight Training

Monday: Back, Calves

Wide grip pull downs- wmp, 12 reps, 8 reps, 6 reps + drop set.
Bent Barbell row-15 reps, 12 reps, 8 reps, 8 reps
One arm row- 10 reps, 8 reps, 8 reps, 8 reps + drop set.
Rack pulls- 8 reps, 8 reps, 8 reps, 8 reps
Low cable row-12 reps, 12 reps, 12 reps

print Click Here For A Printable Log Of Monday.

Tuesday: Legs, Abs

Barbell Squat (past parallel)- 2 wmp, 10 reps, 8 reps, 6 reps, 4 reps + drop set.
Leg press- 15 reps, 10 reps, 8 reps
Hack squat - 3 sets of 10 reps non-lockout rep style
Barbell lunges-3 sets along basketball court
Leg extensions- 3 sets 15
Single leg curls- 3 sets 12

print Click Here For A Printable Log Of Tuesday.

Wednesday: Chest

Barbell Incline press- 2wmp, 12 reps, 8 reps, 6 reps + drop set.
Incline dumbbell press- 10 reps, 8 reps, 8 reps
Decline Press- 6 reps, 10 reps, 15 reps
Flat dumbbell fly-3 sets 12 reps
Pec deck- 3 sets 12 reps

print Click Here For A Printable Log Of Wednesday.

Thursday: Cardio, Calves

Friday: Biceps, Triceps, Forearms

Ez bar curl-2 wmp, 12 reps, 8 reps, 6 reps+ drop set.
Close grip bench press- 2 wmp, 12 reps, 8 reps, 6 reps + drop set.
Incline dumbbell curl-12 reps, 10 reps, 10 reps
Super set with skull crushers-12reps, 10 reps, 10 reps
Dumbbell hammer curl-3 sets 10 reps
Superset with cable pushdowns 3X10 reps
Reverse curls- 3 sets 15 reps
Forearm curls- 4 sets 15 reps

print Click Here For A Printable Log Of Friday.

Saturday: Shoulders, Traps, Abs

Dumbbell military press- 2 wmps, 12 reps, 8 reps, 6 reps + drop set.
Side lateral dumbbell raise- 12 reps, 10 reps, 8 reps + drop set + drop set
side cable raise- 3 sets 10 reps
Reverse pec deck- 3 sets 15 reps
Bent-over lateral raise- 3 sets 10 reps
Barbell shrug- 15 reps, 10 reps, 8 reps, 6 reps
Incline lying dumbbell shrug- 3 sets 12 reps.

print Click Here For A Printable Log Of Saturday.

Suggestions For Others

Set a personal goal, put your head down and work till you achieve it. Plan ahead with everything including diet, training, work and schoolwork. A training partner with the same interests helps tremendously and can keep you on track. Don't be afraid to take a chance and fail. Avoid pessimistic individuals who try to downgrade your ambitions. Have fun and make the best "YOU" possible.