Male Transformation Of The Week - James Mcguire.

James was working in bars and drinking a lot. This was affecting his health a great deal and he was getting tired of it. Learn what he did to finally make a great transformation and gain 25 pounds!

Before Before:
147 lbs
After After:
172 lbs

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Vital Stats
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Name: James Mcguire
Email: jameshmcguire@hotmail.com
BodySpace: WorldGymFreak
Height: 5'8"

Before (2005): 147 lbs.

After (2006): 172 lbs.

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Why I Got Started
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I was working in bars and drinking every night and it was affecting my health. I was skinny and looked unhealthy. I wanted to make an improvement so I decided to start going to the local gym.

Chart
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My Progress.

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What Got Me Started
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I got started by myself, which was not the best option for me. So I met my trainer Mark O' Neil at World Gym in Columbus, Ohio. He was a motivation for me to get me back on the right track.

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When And How Long It Took Me
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From 2004-2005 my trainer (Mark) had increased me from a measly 147 pounds to 160 pounds. That was an accomplishment because I am a hard gainer. In 2005 I had met Rich Lauro who is a trainer at World Gym in Columbus, Ohio. He was about to compete in an ONBF show. I had never been to a show before and I was interested in the sport.

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After seeing my friend take 1st place, I was excited. I asked if Rich would train me for the same show next year. So began my transformation. I started with Rich at 160 lbs in 2005 and in less than a year later I weighed 172 pounds.

James
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A Year Later I Weighed 172 lbs.

When it came time to diet down for my first competition I weighed in at 147 and competed in the lightweight category. I took 1st place in the Novice class, 1st in lightweight and Best Poser. I took the Overall at the 2006 ONBF Mr. Natural Ohio. I participated in 3 shows that year. The 2nd show I did was the 2006 NPC Natural Northern USA in Cleveland, Ohio. I took 2nd Place in the lightweight class.

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Contest Diet.
I'm 36-years old, and weigh 232 pounds at 18% body fat. I want to enter a bodybuilding contest in 12 weeks. I work out in the afternoons about 2:30 p.m. Need to have a basic diet to get right amount of protien in at the right times for my workout. Usually do cardio about 4 times per week, changing it up, sometimes intervals sometimes steady state up to 45 min. - ghbrooks.
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My 3rd show was The 2006 NPC Big Dust Classics. I took 1st place in the lightweight class. I was so happy I had changed my life around and I live a healthy happy life. I then was ready to do more shows so I knew I needed to get bigger. I love the sport of natural bodybuilding and was ready to take it to another level.

James
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I Was Ready To Take
It To Another Level.

My trainer Rich was ready to get me going so I trained and dieted hard and clean for one more year. This was not easy but I know I wanted more. In 2007 I competed at the INBF Cardinal Classics and won 1st place in the middleweight class. My 2nd show I competed at the ONBF Mr. Natural Ohio and won 1st place in the middleweight class and won Best Poser. I won the Overall 2007 Mr. Natural Ohio 2 yrs. in a row and I won my ONBF Pro Card.

James
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I Knew I Wanted More.

My 3rd show was GREAT - 2007 NPC Monster Mash at the Miami University. I competed in the middleweight class and there were 15 guys in it. I took 1st Place. WOW! For 2008 - I am off to New York City.

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Supplements
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Diet
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Meal 1 Calories Carbs Protein Fat
3/4 c oatmeal 210 37 5 5
4 oz banana 75 17 1 0
5 egg whites + 1 whole egg 160 0 24 5
1 scoop Whey/Beverly Muscle 125 2 23 2
1 t udo's oil / 3 efa caps 45 0 0 5
Total 615 56 53 17

Meal 2 Calories Carbs Protein Fat
5 oz beef 175 0 17 7
1 c cottage cheese 120 10 25 8
1 large apple 120 30 0 0
Total 510 40 52 15

Meal 3 Calories Carbs Protein Fat
8 oz chicken 200 0 45 2
1 serving veggies 25 6 0 0
1 large sweet potato (8 oz) 208 47 5 0
1 t udo's oil / 3 efa caps 45 0 0 5
Total 478 53 50 7

Meal 4 Calories Carbs Protein Fat
3 scoops Beverly Ultra Size 360 15 51 12
4 strawberries/.5 c blueberries 40 10 0 0
Total 400 25 51 12

Meal 5 Calories Carbs Protein Fat
1 tbs Gatorade Powder 52 13 0 0
4 scoops Xtend 0 0 0 0
1 scoop Waxy Maize Starch 144 36 0 0
Total 196 49 0 0

Post Workout Shake Calories Carbs Protein Fat
1 scoop Whey/Beverly Muscle 125 2 23 2
4 scoops Beverly Mass Maker 360 57 27 4
Total 485 59 50 6

Meal 6 Calories Carbs Protein Fat
8 oz lean beef/salmon/steak/pork 365 0 65 10
2 serving veggies 50 10 2 0
1 t udo's oil / 3 efa caps 45 0 0 5
Total 460 10 67 15

Meal 7 Calories Carbs Protein Fat
2 scoops UMP or Evo Pro 240 10 40 6
4 strawberries/.5 c blueberries 40 10 0 0
Total 280 20 40 6

Totals Calories Carbs Protein Fat
Total 3508 312 384 78
Calories/Gram   4 4 9
Percentages   36% 44% 20%

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Training
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If you get ALL sets of your reps on an exercise, then increase the weight roughly 5%. Warm-up sets are necessary on most exercises and should not be included as a working set.

arrow Training Split:

    Cardio twice per week for 15-20 minutes

      Day 1 - Back & Traps
      Day 2 - Delts & Tris
      Day 3 - Off
      Day 4 - Legs
      Day 5 - Chest & Bis
      Day 6 - Off
      Day 7 - Repeat

Day 1: Back & Traps Sets Reps
Deadlifts 2-3 6-8
Bent-Over BB Rows 2-3 6-8
Wide-Grip Pulldowns 2-3 6-8
Low Row Machine 2 6-8
Machine Shrugs 2-3 6-8
Standing Calf Machine 3 6-8

Day 2: Legs Sets Reps
Squats 2-3 6-8
Leg Press 2 6-8
Lying Leg Curls 2 6-8
Barbell Lunges 2 8-10
Seated Calf Machine 3 10-12
Abs 6 15-20

Day 3: Delts & Tris Sets Reps
Arnold DB Press 2-3 6-8
1-Arm Lateral Raises 2-3 8-10
Bent-Over DB Lateral Raises 2-3 8-10
Dip Machine 2-3 6-8
Rack Lock Outs 2 6-8
1-Arm Reverse Cable Pushdowns 2 6-8

Rack Rack
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Rack Lock Outs.
Video: Windows Media - MPEG

Day 4: Chest & Bis Sets Reps
Incline Bench press 2-3 6-8
Decline DB Press 2-3 6-8
Cable Crossovers 2-3 8-10
Across Chest Hammer DB Curls 2-3 6-8
EZ Bar Reverse Curls 2 6-8
Barbell Curls 2 6-8

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Suggestions For Others
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Remember diet is key - If you eat good and work out then you will see results. Don't give up.

    "Blame no one. Expect nothing. Do something."
    - James McGuire All Natural Pro.

James
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Don't Give Up.



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