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Name: Chris Isbell
Before:
After:
I spent this last summer traveling for work. I ended up overeating at great restaurants and drinking several times a week. When I got home from 3 months of being on the road I felt weak and looked bloated. I decided that I was going to make a huge change and get ripped or die trying!
  Click Image To Enlarge.I Was Going To Get Ripped Or Die Trying.
The major factor was my nutrition. Over the summer I had been reading about the Ketogenic Diet. I spent hours in the bodybuilding.com forums learning the ins and outs of the low-carb lifestyle.
 Click Image To Enlarge.The Major Factor Was My Nutrition. I started weight training about 6 days a week, and tried to include extra 45 minute cardio sessions 4-5 hours after my weight training I involved myself in yoga and kickboxing classes twice a week. I tried to get myself going to sleep and waking up at a consistent time all week. Getting enough sleep was crucial to my energy levels.
Meal 2: Meal 3: Meal 4: Meal 5: Meal 6: Snacks:
All weight training sessions are proceeded by a 5 minute cardio warm-up and several minutes of stretching.
Seated leg extension - 4 sets (2x12 2x10) Seated leg curls - 4 sets (2x12 2x10) Standing calf raise - 4 sets (4x25) Leg press machine - 4 sets (1x15 1x12 1x10 1x8)
Wide grip lat pulldowns - 4 sets (2x12 2x10) Hyperextensions - 4 sets (4x15) T-bar rows - 4 sets (2x12 2x10) Seated cable rows - 4 sets (1x15 1x12 1x10 1x8)
Incline dumbbell press - 4 sets (2x12 2x10) Cable flyes - 4 sets (2x12 2x10) Decline bench press - 4 sets (1x15 1x12 1x10 1x8) Incline bench press - 4 sets (1x15 1x12 1x10 1x8)
Ab crunch machine - 4 sets (4x25) Incline dumbbell curls - 4 sets (2x12 2x10) Hanging knee raises - 4 sets (4x25) Wide grip curls - 4 sets (2x12 2x10)
Overhead dumbbell press - 4 sets (2x12 2x10) Dumbbell shrugs - 4 sets (2x12 2x10) Smith machine barbell press - 4 sets (1x15 1x12 1x10 1x8) Barbell shrug - 4 sets (1x15 1x12 1x10 1x8)
Ab crunch machine - 4 sets (4x25) Triceps pushdown - 4 sets (1x15 1x12 1x10 1x8) Overhead dumbbell extension - 4 sets (1x15 1x12 1x10 1x8)
I can't stress how much this diet has done for me, in terms of health, energy, weight loss, and strength gains. Do your research; spend more time on the forums. "Knowledge is Power" becomes literal when it has to do with fitness.
 Click Image To Enlarge.Knowledge Is Power. Invest in quality supplements. I have tried many different supplements, the ones I listed above are all top notch. Learn to cook for yourself. You can pretty much pan fry most meats or sauté most veggies. Make healthy choices at the grocery store because you can't outtrain bad nutrition. 
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