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Male Transformation Of The Week - Ian McHugh.

Ian, who no longer has to follow strict Marine Corps standards, started bulking when he found out he would be unable to compete. Learn how he transformed his body by gaining almost 60 pounds!

Before:
220 lbs

After:
165 lbs

Vital Stats

Name: Ian McHugh
Email: ianjmchugh@yahoo.com
Age: 23
Height: 5'5.5"

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.

RELATED ARTICLE

What Is The Best Marines Workout?
Our forum members have put together some workouts and information to help those who may be joining or interested in learning more about the Marine Corp.
[ Click here to learn more. ]

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.

Supplements

Diet Plan

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

Training Routine

Legs:

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

print Click Here For A Printable Log Of Legs.

Chest:

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

print Click Here For A Printable Log Of Chest.

Back/Traps:

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

print Click Here For A Printable Log Of Back/Traps.

Delts/Arms:

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

print Click Here For A Printable Log Of Delts/Arms.

* 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.