Bodybuilding.com - Male Transformation Of The Week - Ronn Merkley!

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Did you know?
Each and every workout/meal is like a stepping stone to where you want to be.

All throughout high school, Ronn was always athletic and in good shape. But after school ended, he picked up habits that caused him to gain weight. So he decided to get in shape and get healthy. Now he's down 50 lbs. Learn how he did it right here...

Male Transformation Of The Week - Ronn Merkley!

By: Male Transformation Of The Week

Before:
210 lbs

After:
161 lbs

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Vital Stats
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Name: Ronn Merkley
Email: Merk_o@hotmail.com
BodySpace: Merk_o
Height: 5'6"

Before:
Weight: 200-210 lbs
Body Fat: 20%
Arm: 13"
Chest: 34"
Waist: 36"
Thigh: 21"
Calf: 12.5"-13"

After:
Weight: 161 lbs
Body Fat: 13%
Arm: 16"
Chest: 41"
Waist: 32"
Thigh: 23"
Calf: 14"

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Why I Got Started
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In high school I was into working out and sports. After high school I went on to pursue post secondary schooling, while I was doing that my working out and my participation in sports diminished greatly. I picked up habits during this time that helped me down the road of destruction I was leading.

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I Picked Up Habits That Led
Me Down The Road Of Destruction.

Until finally one day I woke up and looked into the mirror to no longer see the man I once was, but rather a distorted circus mirror stranger staring back at me. It was then I knew I needed to change in order to properly move on in my life.

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How I Did It
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I set specific goals for myself, both short term and long term. Before I started my program, I spent hours and hours researching and learning different exercises, workouts, supplements, etc.

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Ronn Merkley's Progress.

The net and sites like Bodybuilding.com made my research a lot easier than I intended. Even after I started my program, I continue to educate myself, refining my methods and adjusting my program as I learn.

At the infant stages of my transformation I used Don Alessi's Double Session Burst Training (also alongside doing this workout I was doing an hour of walking a day). This workout program proved to be a huge stepping stone in my initial transformation.

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Even After I Started My Program
I Continue To Educate Myself.

I was/am in a positive determined/driven mode. I constantly focused on the end result from the fruits of my labour. Looking into the mirror and knowing I had what it took to mould myself into what I wanted to be. Also I've had others who have inspired me and motivated me, Anna (my girlfriend), Paul and Magda Wilk, John Stone, Chris (1fastGTX), Aram (Mastover), James (Skip), Josh, JC, and many many others.

Hard work And sacrifice are the 2 key things that will get you what you want. You won't get where you want to go without them.

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Supplements
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I am not very complex about my supplements. What brands you take is completely up to you. Basically whatever works for you. Since everyone is different not everything will work the same from one individual to another.

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Diet
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Meal 1:

150g Cottage cheese
230g Yam
1-1.5 tbsp Ranch
Hot sauce

Meal 2:

6 oz Chicken
2 cups Veggies
1 tsp Coconut oil
1 tbsp Ranch
Hot sauce

Meal 3:

6 oz Chicken
2 cups Veggies
Hot sauce
1 tbsp Ranch

Meal 4:

6 oz Chicken
1 Pita (10 inches or so)
Hot sauce
1 tbsp Ranch

Meal 5:

Meal 6:

1-2 servings Waximaize
1 serving Whey Isolate
2 Purple K caps

Meal 7:

6 oz Chicken
3/4 cup Whole wheat pasta
Hot sauce
1 tbsp Ranch

Meal 8:

150g Cottage cheese
2 tbsp Natural PB

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Training
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I lift 3-4 times a week. My lifting schedule looks something like this:

Monday:

Chest

Tri

Tuesday:

Back

Wednesday:

Thursday:

Friday:

Saturday:

Sunday:

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Suggestions For Others
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Don't give up! Though it might seem sometimes you aren't going anywhere, you are! Each and every workout/meal is like a stepping stone to where you want to be. It is a matter of taking all those steps before you will get there. You WILL get there, You WILL succeed!