Name: Ian McHugh
Starting Date: May 15, 2007
Starting Weight: 220 lbs
Starting Body Fat: 21%
Finishing Date: Sept. 15, 2007
Current Weight: 165 lbs
Current Body Fat: 9%
Why I Got Started
I got turned on to weight training when I was a senior in high school. I did it in order to prepare for Marine Corps boot camp. I really had no idea how to train properly, but I did see some great results. While I was in the Marines I still trained but I had no intention of pushing my body to any extremes.
My main goal was just to maintain some strength for my job as an infantry scout. During my last few months of active duty service I became friends with a former bodybuilder turned powerlifter, nick-named "Big P," who introduced me to a unique style of training. I no longer had to maintain the military height and weight standards, so we decided to get me "bulked up."
Under his guidance I trained for approximately a year and a half before I decided to compete in a local bodybuilding show in San Diego. The preparation was not easy but I learned plenty about how my body reacted to the training and dieting.
In the end I was unable to compete in the show because of some hidden fees I was unaware of and being a college student I do not carry around large amounts of money. However, I am really happy with my results and I plan on competing in the spring of next year.
- 5:15 am: 45 min. cardio (low impact on elliptical)
- 6:00 am: 10 egg whites and 1 cup rolled oats
- 9:00 am: 40 gram protein shake made with water
- 11:30 am: 8oz. chicken breast, 1/2 cup brown rice
- 2:30 pm: 8oz. chicken breast or orange roughy, 1/2 cup brown rice, 1 cup broccoli
- 3:30 pm: Weight training and 30 min. cardio (walk on treadmill)
- 5:30 pm: 8oz. ground turkey, 1 cup broccoli
- 8:30 pm: 10 egg whites with one yolk
- Squats: 4 sets, 5-8 reps
- Leg Press with toe press: 4 sets, 10-20 reps
- Leg Extensions: 3 sets, 15 reps
- Leg Curls: 3 sets, 15 reps
- Calf raises: 4 sets, 20-30 reps
- Incline bench press: 4 sets, 5-8 reps
- Dumbbell flat bench press: 4 sets, 8-12 reps
- Dumbbell flyes: 4 sets, 10-15 reps
- Machine chest press: 3 sets, 10-15 reps
- Chins (warm-up)
- Deadlift: 4 sets, 5-8 reps
- Barbell rows: 4 sets, 8-12 reps
- Machine back isolation: 3 sets, 8-12 reps
- Cable rows: 3 sets, 10-15 reps
- Barbell shrugs: 4 sets, 10-15 reps
- Standing military press: 4 sets, 5-8 reps
- Upright shoulder raises with dumbbells: 4 sets, 8-12 reps
- Bent-over shoulder raises with dumbbells: 4 sets, 8-12 reps
- Reverse pec. Deck: 3 sets, 10-15 reps
- Pull-ups (warm up)
- Barbell Curls: 4 sets, 8-12 reps
- Incline dumbbell curls: 4 sets, 10-15 reps
- Close grip bench press: 4 sets, 8-12 reps
- Rope pulldowns: 4 sets, 10-15 reps
* Please note that I train a lot by how I feel. The sets and reps will vary depending on how I am feeling that day. Also, I always change my exercises every 4-5 weeks to give my body a bit of shock.
Suggestions To Others
Work hard everytime you hit the gym; this is not supposed to be a leisure activity! Also, be patient, it takes time to build a physique you are satisfied with, but in the end you will never be fully satisfied. If you have any questions concerning diet and training please feel free to email me anytime.
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