By: Jason Foster

Before: 217 lbs

After: 182 lbs

Vital Stats

Name: Jason Foster
Email: jaf2021@yahoo.com
Age: 26 years old
Height: 6ft

Starting Weight: 217 lbs
Current Weight: 182 lbs

Starting Body Fat: 19% measured by caliper
Current Body Fat: 8% measured by caliper

Starting Date: March 8th 2007
Finishing Date: Aug 10th 2007

*(Not finished - goal is to get to 3% body fat and compete in a bodybuilding contest in 2008.)

Why I Got Started

My name is Jason foster I am a Staff Sergeant in the U.S. Air Force and am currently stationed at Ramstein Air Base in Germany. Growing up I always wanted to be a firefighter so I thought the best way for me to do that was join the military. When I first joined the Air Force fire fighting was not available for me to do, so I went with another job.

Police & Military:

• Pumping Iron - Iraq Edition. - By James Mace
• What Is The Best Marines Workout? - By Workout Of The Week
• The War In The Middle East: A Bodybuilder's Story. - By David Robson
• Other Military Articles...

Even though the job I got was very important and rewarding I still wanted to be a firefighter. About 10 months ago I put in an application to switch my job to firefighting. As it turned out 3 months later they approved me to change my job.

Click To Enlarge.
Jason Foster.

When I found out I was so excited but I realized I was no where near the shape I needed to be in to be the best firefighter I could be. I decided to dedicate myself to get in the best shape I could possibly be in for when my training starts in September. Well to make a long story short I have spent the last 6 months training my butt off and I believe it has paid off.

I am currently in the best shape I have ever been in but I am not done yet. Exercising and bodybuilding has now become a passion of mine and I plan on competing in my first contest in 2008.

I start my fire fighting school in 4 weeks and thanks to hard work and advice from Bodybuilding.com I am going there in the best shape of my life.

Supplements

• BSN: NO-Xplode
• BSN: CellMass
• ON: Gold Standard Whey Protein
• Universal Animal Pack

Daily Meal Plan

5:00 am:

• 45 min cardio (normally running trails behind my home)

6:30 am:

• 6 egg whites
• 1 cup of cooked oatmeal

8:30 am:

• 2 scoops of ON Gold Standard Whey Protein

10:30 am:

• 1 can tuna with spinach leafs

12:30 pm:

• 8oz of Orange Roughy
• 3/4 cup of brown rice

2:30 pm:

• 2 scoops of ON Gold Standard Whey Protein
• 1 package of oatmeal
• 1 tablespoon of peanut butter mixed in

4:45 pm:

• NO-Xplode

5:00 pm:

• Workout

7:00 pm:

• 8oz chicken breast
• Small salad

9:00 pm:

• 2 scoops of ON Gold Standard Whey Protein

APR Workout Routine

Back:

• Seated Rows: 3 Sets, 8 To 12 Reps
• Lat Pulldowns: 3 Sets, 8 To 12 Reps
• Deadlift (Every Other Week): 3 Sets, 8 To 12 Reps
• One-Arm Rows: 3 Sets, 8 To 12 Reps
• Reverse Barbell Rows: 3 Sets, 8 To 12 Reps
• T-Bar Rows: 3 Sets, 8 To 12 Reps
• Straight Arm Pulldowns: 3 Sets, 8 To 12 Reps
• Standing Cable Rows: 3 Sets, 8 To 12 Reps
• Incline Back Rows: 3 Sets, 8 To 12 Reps
• Abs (Rope Crunches & Leg Lifts): 3 Sets, 15 To 20 Reps

Click Here For A Printable Log Of Back.

Shoulders:

• Dumbbell Side Laterals: 3 Sets, 8 To 12 Reps
• Shoulder Press: 3 Sets, 8 To 12 Reps
• Cable Side Laterals: 3 Sets, 8 To 12 Reps
• Rear Delt Rows: 3 Sets, 8 To 12 Reps
• Dumbbell Front Raises: 3 Sets, 8 To 12 Reps
• Dumbbell Shrugs: 3 Sets, 8 To 12 Reps
• Barbell Shrugs: 3 Sets, 8 To 12 Reps
• Barbell Upright Rows: 3 Sets, 8 To 12 Reps

Click Here For A Printable Log Of Shoulders.

Chest:

• Dumbbell Incline Press: 3 Sets, 8 To 12 Reps
• Flat Bench Press: 3 Sets, 8 To 12 Reps
• Dips: 3 Sets, 8 To 12 Reps
• Incline Barbell Press: 3 Sets, 8 To 12 Reps
• Decline Press: 3 Sets, 8 To 12 Reps
• Cable Fly's: 3 Sets, 8 To 12 Reps
• Dumbbell Pull Over: 3 Sets, 8 To 12 Reps
• Abs (Rope Crunches & Leg Lifts): 3 Sets, 15 To 20 Reps

Click Here For A Printable Log Of Chest.

Biceps/Triceps:

• Rope Pushdown: 3 Sets, 8 To 12 Reps
• Close Grip Bench: 3 Sets, 8 To 12 Reps
• Dips: 3 Sets, 8 To 12 Reps
• Wide Grip Pushdowns: 3 Sets, 8 To 12 Reps
• Overhead Tri Extensions: 3 Sets, 8 To 12 Reps
• One-Arm Tricep Pulldown: 3 Sets, 8 To 12 Reps
• Preacher Curl: 3 Sets, 8 To 12 Reps
• Alternating Curls: 3 Sets, 8 To 12 Reps
• Concentration Curls: 3 Sets, 8 To 12 Reps
• Hammer Curls: 3 Sets, 8 To 12 Reps

Click Here For A Printable Log Of Biceps/Triceps.

Legs:

• Leg Presses: 3 Sets, 8 To 12 Reps
• Hack Squats: 3 Sets, 8 To 12 Reps
• Squats: 3 Sets, 8 To 12 Reps
• Walking Lunges: 3 Sets, 8 To 12 Reps
• Leg Extensions: 3 Sets, 8 To 12 Reps
• Seated Leg Curls: 3 Sets, 8 To 12 Reps
• Lying Leg Curls: 3 Sets, 8 To 12 Reps
• Stiff-Legged Deadlifts: 3 Sets, 8 To 12 Reps
• Wide Stance Leg Curls: 3 Sets, 8 To 12 Reps
• Seated Calf Raises 4, 8 To 12 Reps
• Standing Calf Raises 4, 8 To 12 Reps
• Abs (Rope Crunches & Leg Lifts): 3 Sets, 15 To 20 Reps

Click Here For A Printable Log Of Legs.

Click To Enlarge.
Jason Foster.

Suggestions To Others

My suggestions to others is just commit to yourself. After a couple of weeks it becomes a way of life and you can't imagine not going to the gym.

Thanks Again,
Jason Foster

You Could Be Our Next Transformation Of The Week!

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

Female Transformation. Done with giving excuses, these ladies have given themselves the bodies they always wanted!

Teen Transformation. These amazing teenagers have made changes in their lives that most adults only dream about!

Jason Foster
jaf2021@yahoo.com

Recommend this article to a friend by e-mail here!

Visitor Reviews Of This Article!
Read Visitor Reviews - Write Your Own Review

Back To Male Transformation Of The Week's Main Page

Back To The Articles Main Page.

Related Articles
Teen Transformation Of The Week - Brett Freeman!
Male Transformation Of The Week - Jake!
Transformation Of The Week - Yigit Yilmaz.

Ultimate Nutrition L-Carnitine Bodybuilding.com - Ultimate Nutrition 100% premium l-carnitine! On sale now! Learn More!