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 By: Vaughn DuBow
Name: Vaughn DuBow
Before:
After:
I got started because I knew something had to change in my life. I had gained 60lbs in under 2 years and it was starting to effect so many every day things. The final turning point was when I became "that guy" at the pool/beach who kept his t-shirt on the entire time. I was embarrassed with my appearance, and knew I had to do something about it.
  Click Image To Enlarge.I Was Embarrassed With My Appearance.
About 2 years ago now I received the Bowflex Select-Tech dumbbells as a present from my parents. I decided that this was going to be my turning point, and I haven't stopped giving it my all since that day.
 Click Image To Enlarge.I Haven't Stopped Giving It My All Since That Day. I originally started by reading The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, and followed some sample routines from the book. I was doing an incredibly high amount of both cardio, and sets which allowed me to lose a lot of fat, however it made building muscle quite difficult.
 Click Image To Enlarge.I Followed Sample Routines From The Book. After losing 60lbs, I decided to change my training style to incorporate more heavy compound lifts such as bench press, squats, and deadlifts as opposed to all the isolation exercises I had been doing. I also lowered my amount of reps and sets to 8-12 reps per set, and no more than 14 sets per muscle group.
I found it much easier to get through a workout this way (it cut my time in the gym by 2/3), and couldn't believe that I was actually seeing BETTER results by doing less. In the following 15 months, I put on 25 lbs of solid muscle, and have been sticking to this regiment ever since.
 Click Image To Enlarge.I Was Seeing Better Results By Doing Less.
I have tried all sorts of different supplements in these past few years, and after experimenting with so many different ones I have found only a select few make a difference for me. The supplements I use on a continual basis are:
 Click Image To Enlarge.Vaughn Dubow.
I normally keep things as simple and boring as possible. I like to eat the exact same thing day in and day out, for every single meal. A sample day for me would look like this:
3 whole eggs 1/2 cup whole oats Meal 2
60 almonds Meal 3
20 almonds 1/2 cup whole oats Meal 4
60 almonds Meal 5
60 almonds Meal 6
3 tbsp peanut butter
 Click Image To Enlarge.Vaughn DuBow.
Again, my training routine is very simple just like my diet. All of my exercises consisted of 4 sets of 12 reps.
Thursday
Back
Bent-over Barbell Row 1 Arm Dumbbell Row
Seated Leg Curls(every set drop set) Stiff-legged Deadlift Calves
Abs
Decline Oblique Twists Rope Crunch
 Click Image To Enlarge.Vaughn DuBow. 
Vaughn DuBow Recommend this article to a friend by e-mail here! Visitor Reviews Of This Article!
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