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Before:
270 lbs
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After:
191 lbs
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Vital Stats
Name: Vaughn DuBow
Email: Vtdubow@gmail.com
BodySpace: VaughnTrue
Height: 5'11"
Before:
Weight: 270 lbs
Waist: 40"
Body Fat: 33%
Arms: 17"
After:
Weight: 191 lbs
Waist: 29"
Body Fat: 5%
Arms: 17.25"
Why I Got Started
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.
How I Did It
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.
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Compound Vs. Isolated!
Isolated exercises are great for minor tweaking, however for those looking to make significant changes they are not ideal. Here are five reasons why isolation exercises may not be your best option.
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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.
Supplements
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.
Sample Week Of My Diet
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:
Meal 1
Meal 2
Meal 3
8 oz chicken breast
20 almonds
1/2 cup whole oats
Meal 4
8 oz chicken breast
60 almonds
Meal 5
8 oz chicken breast
60 almonds
Meal 6
Click Image To Enlarge.Vaughn DuBow.
Sample Week Of Training
Again, my training routine is very simple just like my diet. All of my exercises consisted of 4 sets of 12 reps.
Friday
Hamstrings
Calves
5 miles power walk @ 10-20% incline
Click Image To Enlarge.Vaughn DuBow.
