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Before:
147 lbs
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After:
172 lbs
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Vital Stats
Name: James Mcguire
Email: jameshmcguire@hotmail.com
BodySpace: WorldGymFreak
Height: 5'8"
Before (2005): 147 lbs.
After (2006): 172 lbs.
Why I Got Started
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.
Click Image To Enlarge.My Progress.
What Got Me Started
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.
When And How Long It Took Me
From 2004-2005 my trainer (Mark) had increased me from a measly 147 lbs to 160 lbs. 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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Hiring A Personal Trainer!
This article is presented as the first of a two part series to help you choose a trainer in a rapidly changing environment.
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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 lbs.
Click Image To Enlarge.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 weight 232 at 18% bodyfat. Want to enter a bodybuilding contest in 12 weeks. I work out in the afternoons about 2:30 PM. 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 a week, changing it up, sometimes intervals sometimes steady state up to 45 min. - ghbrooks.
[ Click here to learn more. ] |
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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.
Click Image To Enlarge.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.
Click Image To Enlarge.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.
Supplements
Diet
| 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% |
Training
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.
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
Suggestions For Others
Remember diet is key - If you eat good and work out then you will see results. Don't give up.
Click Image To Enlarge.Don't Give Up.
