Male Transformation Of The Week - Marek Siedlecki.

Marek has been training now for nine years and loves the feeling of the pump. His main goal in this transformation was to prepare for a drug tested competition. See how he prepared and how he lost 38 pounds.

Before Before:
188 lbs
After After:
150 lbs

Vital Stats

Name: Marek Siedlecki
Age: 25
Height: 5'9" (or at least that's what I tell the ladies)

Scale Weight Before: 188 lbs
Scale Weight After: 150.5 lbs (day of show)
Pant Size Before: 34"
Pant Size After: 28"
Total Weight Loss: 38.5 lbs

Years Bodybuilding: Lifting for 9 years (since I was 16). I took 7 months to prepare for my bodybuilding show.
Favorite Body Parts: Chest, Triceps and abs.
Favorite Exercise: I love the feeling of getting the pump in my chest day and bi's. I got more into working legs through contest prep because they are so demanding and I have never been afraid of working hard.

Why I Got Started

I decided in October 2006 to enter a competition in the spring of 2007. I selected the Ford's Gym competition. The reason I chose this was because it was where my friend lives. Not to mention the show was a drug-free, tested show. I got started in training hard and dieting because I wanted to do a bodybuilding competition.

I chose to do a bodybuilding competition because I have always been involved in sports and sporting related things. I am a competitive person. If you need someone to reference that you can contact my friend Pam Stanton.

Before After
Click Image To Enlarge.
Marek Siedlecki.

I am a very goal oriented person. I think this reason outweighs any other reason on why I competed. While competing I learned so much about my body, nutrition, bodybuilding and my character.

Who Helped Me:

  • Trent (wrote my diets for me)
  • Chuck Foy (overall guidance)
  • Dan Jones (overall Guidance)



Sample Diet

    5:30 AM

    Meal 1 6:00 AM

    • 1.5 Scoops Whey
    • 2.2 oz of banana (peeled)
    • 1/2 cup oatmeal
    • 2 tbsp peanut butter
    • 8 oz skim milk

    Meal 2: 8:30 AM

    Meal 3: 10:00 am

    • 2 scoops protein + 10 grams glutamine
    • 1/2 cups broccoli, green beans, or 4 oz asparagus
    • 1/2 cup oatmeal or 4 oz sweet potato
    • 18 almonds

    11:00 am

    Meal 4 11:30

    • 6 oz chicken, or talipa, or 12 egg whites
    • 4 oz sweet potato
    • 1/2 cup broccoli, green beans or 4 oz asparagus
    • 18 almonds

    Meal 5 1:15 pm

    • 6 oz chicken, or talipa, or 12 egg whites
    • 4 oz sweet potato
    • 1/2 cup broccoli, green beans or 4 oz asparagus
    • 18 almonds
    • 2 bcaa's
    • 1 fish oil pill
    • Creatine (5 grams, 1 tea spoon)

    Meal 6 4:30 pm

    • 6 oz chicken or talipa or 12 egg whites
    • 1/2 cup broccoli or green beans or 4 oz asparagus
    • 12 almonds
    • 10 grams glutamine

    Meal 7 6:30

Suggestions For Others

This section is tough. I say this section is tough because most people simply do not have the mental attitude and courage to do certain things in their life. People have so much potential. Notice how I just said potential, I did say they actually use this potential. It is a shame that people don't.

I would love to help anyone who is actually serious about accomplishing goals in their life. I would have to say as far as a transformation goes I would first start by eliminating sugar and foods that are high in saturated fat. The next step would be to put your self on a structured diet plan. I would recommend seeing a dietician or a nutritionist. Personal trainers by law are not supposed to put their clients on a diet.

Should Personal Trainers Be Dispensing Nutrition Advice? Should Personal Trainers Be Dispensing Nutrition Advice? Who is the most educated when it comes to providing nutritional advice? Personal Trainers, Sport Nutritionists? Get answers to that and more right here!
[ Click here to learn more. ]

As far as training goes. I believe it is important to try different ways to fatigue the muscle but not to get carried away with reps and different schemes. Let Joe Weider create the different training principles (not you).

Most people use a lot of different training techniques that they don't even realize. I think for the beginner to get in a gym 3 days a week is great. Hit your splits, learn some new things, and move on to more advanced concepts.

My last suggestions for other would be make sure you don't make excuses. Everybody has an excuse. Why don't you have an excuse why you accomplished something? If you want to do something you will do it.

Click Image To Enlarge.
Marek Siedlecki.

As long as the goal is within reason there is no stopping the human heart and soul ... So pour whatever you have into something and you will be found on top of the mountain with people looking up to you ...

Sample Week Of Training

Pre Contest: Work Out B:

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