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Before:
217 lbs
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After:
128 lbs
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Vital Stats
Name: Phillip L. Dell
Email: bbqwizard2000@yahoo.com
Age: 30
Height: 5'2"
Total Weight Loss: 92 lbs
Before: January 1, 2005
Weight: 217 lbs
Body Fat: 35%
Waist: 44"
Pant Size: 40"
After: December 12, 2007
Weight: 128 lbs
Body Fat: 5.9%
Waist: 30"
Pant Size: 28"
Why I Got Started
For years my friends and family had tried to get me to "be more active". Well, shortly after a divorce I moved to Las Vegas. It was then that I literally woke up one morning and didn't like what I saw in the mirror. I was a short, fat young guy with a serious case of acid reflux.
I couldn't stand the way I felt or looked. So, I decided to change it! We have all heard the phrase,"Never trust a skinny chef." The truth is if the reflection in the mirror didn't change there was not going to be a chef to trust.
Click Image To Enlarge.Phillip L. Dell.
I started off slow, just changing my eating habits and doing some floor exercises. The first thing I changed was no soda. Then went the potatoes, breads, desserts, etc. I purchased a copy of the "Abs Diet" (David Zinczenko, Ted Spiker, Rodale Inc.) and followed the program very strictly- Eating the right foods every 2-3 hours.
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Then, a friend literally dragged me to the gym one day, and I have been hooked ever since. I originally had a goal of fifty pounds. At which time I would buy myself a suit as a "reward". Well fifty pounds came and went and I decided to keep going. The further I went in the process the more interested I got.
From January 2005 to July 2006 I lost a total of 92 pounds and had gone from a body fat % of over 35 to a 9. Now I was really hooked! I felt great and wanted more. That's when I decided to try bodybuilding.
How I Did It
After joining the gym I met with Master trainer Carlos Nunez (Get Lean Las Vegas). Each week we worked on a new workout plan and meal plans, paying very close attention to my body's changes and making adjustments as necessary. After the weight loss, amazing changes happened. No more acid reflex, lower blood pressure, better skin and the list goes on.
Click Image To Enlarge.Phillip L. Dell.
After consulting with Carlos, we decided to try and turn me into a bodybuilder. I was advised to do 1 show. But, I later found I wanted more. For the next five months I went on a bulking plan, bringing me to 155 pounds with a 12.5% body fat percent.
In January we started the cutting phase, to get ready for the Iron Gladiator/Inland Empire Natural (INBA sanctioned) bodybuilding contest held in Corona, CA March 31, 2007. Continuing our program of changing exercises weekly and following the meal plans provided, on competition day I was 130 pounds with a 5.9% body fat. I'm proud to say that I finished 3rd in the short class at my very first bodybuilding competition.
Click Image To Enlarge.Phillip L. Dell.
The following week I finished in the top five as "best poser" at the Mr. Grand Traverse held in Traverse City, MI. And, Most recently secured a spot on Team USA- which qualified me to compete at the Natural Universe held in Los Angeles, CA and The 10th Natural Olympia held in Thessaloniki, Greece, through the INBA, ABA, PNBA. I have competed in six contests in my first year of bodybuilding and placed in the top five-in five of them.
Supplements
From the very beginning I have taken a multi-vitamin pack, Vitamin C, BCAA's, glutamine, whey protein isolate, and MCT oil and CLA. My favorites include Labrada, Universal, and Sci-fit. Most recently Scivation (Xtend is awesome), and Vyotech's Oryx Goat Whey. That is by far the best protein supplement I have ever taken, both in quality and flavor. I get all other needs from food.
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Sample Week Of My Diet
This is where the fun starts! When this all started I just watched portions and made "better" choices. Such as, having brown rice instead of white, sweet potato, sprouted wheat, etc. Once I met my trainer- Carlos Nunez, he put me on two different diets- one for workout days, and one for off days. These diets changed however, as we saw changes in my physique. This is what it looked like.
Workout Days
Meal 1
After workout
- Protein Shake
- ½ cup (dry measure) oatmeal (non sugar)
Meal 3
Meal 4
- Protein Shake
- ½ cup oatmeal (non sugar)
Meal 5
Non-Workout Days
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
As I mentioned above, these diets changed as we progressed. After deciding to try my hand at bodybuilding, the diets changed every two weeks and were/are very specific to my needs. We take into account BF%, activity levels, workout intensity (as it changes weekly), sleep, etc. I/we find that this method works best.
Click Image To Enlarge.Phillip L. Dell.
Everything is also scaled out using a digital scale for accuracy. It helps when you are a chef (I feel anyway). I can take the blandest meal plans and turn into meals that settle cravings and fulfill my needs, without stepping outside the guidelines that Carlos has set forth. This also helps reduce cheating.
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Protein shakes can be made to taste like so many things and are so very good for you. Being a chef I created protein bars that didn't have all the calories and tasted good. This helps when traveling, or long days at work. Just be sure they fit into the allotted macronutrients allowed/needed.
Currently, my diet consists of egg whites, chicken breast, turkey breast, flank steak, protein supplements, oatmeal, sweet potato, almonds, flax seeds, and lots of green vegetables. I LOVE asparagus! I have been known to eat as much as four pounds in one day!
Sample Week Of Training
In the very beginning, I just did floor exercises in my room. Once in the gym and after many feats of trial and error, it was discovered that my body reacted better to four sets of 10-12 using moderate weight, and no more than 30 seconds rest time between sets.
However, every other week, the system changed to heavy weights doing 6-8 reps. Now, every week the routine changes. This method has done great things for me. I do cardio six days a week now. When I started it was more like two. I perform 30 minutes of cardio each morning (I love the tread climber). Here is a sample of what my week looks like:
Day 1
Quads
Calves
- Donkey calf raise 4x12 (feet straight for twelve, then pointed inward, then pointed outward)
Lower abs
Day 2
Delts/Traps
Triceps
Upper abs
Suggestions For Others
Stay natural. You are what you eat. Achieving your goals starts with what you feed yourself. With proper diet and nutrition your goals can and will be met. Always remember, Rome wasn't built in a day. Although it seems that the fat has been added overnight. It simply was not. It seems like an eternity for the fat to come off, be patient. Your rewards will be far greater in time.
Start with your diet first. After a week or two, add the gym. Without the proper nutrition, you won't see the results you are striving for. Consult a trainer. In no time at all you'll be feeling and looking better. Have fun on improving you. Make you the priority. Don't just think about it, do it!
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Trainer Of The Month!
Congratulations Lance Sganzini! Lance was chosen as the Bodybuilding.com Personal Trainer of the Month because of his dedication to improving the lives of as many people as possible!
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It doesn't matter if you are young, old or in-between. You can be a female or a male. This can work for everyone. I have clients that are improving their lives by eating healthy. They are losing weight and improving their health. You can to. Get rid of table salt. Season your food with spices & herbs. You'll be surprised how good everything will taste.
There are a number of people that helped me get there. Master Trainer Carlos Nunez (get Lean Las Vegas), My parents, and all my supportive friends Ryan, Adam and Nancy. Thanks to My Family, friends, Carlos Nunez, and the Abs Diet, I have been able to achieve my goals and more.
Click Image To Enlarge.Phillip L. Dell.
Greece was the crowning achievement in Natural Body Building. I walked off the stage with a 10th place award. I'm very proud to have represented our wonderful country in this worldwide competition.
If it weren't for my friend dragging me to the gym that day, I would never have been amongst the best Natural Body Builders in the world. The experience is simply amazing. I can say first hand, that this is easy to get addicted to. Maybe I'll see you in a competition in a year or two. GO NATURAL!!!
