Vital Stats

Name: James Warren
Age: 22
Height: 5'7"
Weight Before: 178 pounds
Weight After: 148 pounds
Pant Size Before: 38" waist
Pant Size After: 31/32" waist
Total Weight Loss: 30 pounds

How I Did It

I have been lifting for about a year and 3/4's. I did not have a clue what I was doing for about 9 months and was eating everything wrong and lifting everyway I shouldn't. After about 9 months I started to eat more protein, and had the mentality of just eating protein, no carbs and fats barely at all, and just protein. As expected I made no gains.

Then I was told by a friend that I had to eat a lot of carbs and calories as well as protein to get big. However I started bulking this way by thinking if I got x amount of calories it would be good, and I was eating everything, you name it I ate it.

I ate KFC, burgers, cheese, all sorts ... and I got fat. I had a good strength increase I have to say. But then I got to the stage where I realized I was big and not lean at all. I had never been fat before this, and I was enjoying the strength but hating the rest.

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I looked a state. So I decided to cut, so I could shred my fat and start again clean. However I maintained a lot of my strength, if not gained a little, which I know seems to be hard to believe.

I cut my carbs to none whatsoever after 6 p.m. I cut sugar. I drank green tea, and I ate grapefruit for breakfast. I was extremely strict with my diet. I didn't drink any alcohol for a long time, and if I did it would definitely not be beer, and more like JD and diet coke .

I made sure I had at least 6 meals per day, and would have 4 eggs (2 whole, 2 egg whites) in the morning, and then 4 egg whites before bed. I would do cardio everyday apart from Sunday, cycling, running or on the cross trainer for first few weeks doing 30 mins, then increased it to doing cardio for 45 min - 1 hour on non weight lifting days, and 30-45 after weights. I occasionally did a bit of skipping, and shadow boxing, when I was bored.

Click Image To Enlarge.
James Warren.

I kept to a moderate set amount, as I wanted to maintain some strength, so used 8-10 reps, but occasionally a 6 rep heavy set.

A Typical Routine

Monday - Chest/Biceps

• 3 sets of 8-10 flat bar bench
• 3 sets of 8-10 incline bar bench
• 2 sets of 8-10 incline dumbbell press
• 2 sets of 8-10 flat dumbbell press
• 3 sets of 12-15 incline flyes (very light but slow movement)
• 3 sets of 8-10 barbell curls
• 2 sets of 8-10 hammer grip dumbbell curls
• 3 sets of 8-10 dumbbell curls
• 2 sets of 10-12 concentration curls
• 30-45 mins cardio

Click Here For A Printable Log Of Monday.

Tuesday - Cardio

• 45-60 mins of either cycling, running, or on the cross trainer

Wednesday - Back/Traps/Abs

• 3 sets of 10 chins
• 3 sets of 6-12 deadlifts
• 3 sets 8-12 close grip lat pull down
• 3 sets bent over barbell rows
• 3 sets 10-12 seated rows
• 5 sets 12-20 machine shrugs
• 4 exercises, 3 sets of 12-20 reps different sit ups and crunches
• 30-45 mins cardio

Click Here For A Printable Log Of Wednesday.

Thursday - Shoulders & Triceps

• 3 sets of 8-10 dumbbell press
• 3 sets of 8-10 Arnold press
• 3 sets of 8-12 side laterals raises
• 3 sets of reverse incline lateral raises
• 3 sets of 6-8 weighted dips
• 3 sets of 8-12 skull crushers
• 2 sets 8-12 cable pushdowns (bar)
• 2 sets 8-12 rope pushdowns
• 30 - 45 mins cardio

Click Here For A Printable Log Of Thursday.

Friday - Cardio

• 45-60 mins of either cycling, running, or on the cross trainer

Saturday - Legs

• 4 sets of 8-20 reps Squats
• 3 sets of 6-12 stiff-leg deadlifts
• 3 sets of 12 leg extensions
• 3 sets of 12 ham curls

Click Here For A Printable Log Of Saturday.

Sunday - REST!!!

Typical Daily Food

Meal 1

• Big bowl of oats
• A grapefruit (with no sugar)
• 2 whole eggs, 2 egg whites

Meal 2

• Tin of beans and a piece of salmon

Meal 3

• A quarter of chicken

Meal 4

• Brown rice and a breast of chicken

Meal 5 (PWO)

• More chicken and vegetables and fruit

Meal 6

• A tin of tuna

Meal 7

• 4 egg whites

Supplements

• Creatine CEE
• Glutamine
• Animal pack

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!

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James Warren
smileyblud@hotmail.com

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