Bodybuilding.com - Male Transformation Of The Week - Josh Studzinski!

Printable page

Did you know?
Excuses are just going to hinder you from ever starting a diet.

Starting a motivational company with his father, Josh knew he had to transform his body. By staying focused at the task at hand he was able to drop 40 lbs. Find out more here!

Male Transformation Of The Week - Josh Studzinski!

By: Male Transformation Of The Week

Before:
210 lbs

After:
170 lbs

dot
Vital Stats
dot

Name: Josh Studzinski
Email: Joshstudzinski@revolutionizinggrowth.com

Before: January 1, 2008
Weight: 210 lbs
Waist: 38 ½"
Biceps: 17"
Chest: 55 ¼"
Body Fat: 14%

After: May 24, 2008
Weight: 170 lbs
Waist: 32"
Biceps: 16 ¼"
Chest: 52"
Body Fat: 6%

dot
Why I Got Started
dot

I started bodybuilding at the age of eighteen, but after going through a couple years of college my body started to get flabby and out of shape.

I knew something needed to change at the time, so I did a bodybuilding competition through my school. I took first place in the lightweight division, but afterwards I put on weight really fast and unhealthy. I went from 150 lbs to 210 lbs in less than six months, and mostly everything I put on was fat.

Click To Enlarge.
I Knew Something Needed To Change.

On January 1st, I learned of another bodybuilding competition, and decided to enter and put my all into my diet for the next couple months. The training and dieting for this competition was the hardest thing I have ever went through, but I would do it all again in a heartbeat.

Watching the body change everyday adds so much motivation and inspiration every morning. Doing this diet and changing my body was the greatest thing I have accomplished mentally and physically. Transforming the body into a health machine is wonderful thing, and seeing my progress was unbelievable.

What Got Me Started

The main reason I got started was because my father and I are started a motivational speaking company called Revolutionizing Growth. I was going to be speaking about being healthy and having your mind and body physically and emotionally ready for a healthy life, but I was still out of shape after my last competition.

I knew I needed to transform my body, and January 1st was the day to start on my journey of a radical transformation. I am so happy I did this, and am so privileged and excited to help and motivate others to take that step to turn their out of shape body into a healthy and active one.

Click To Enlarge.
I Am So Happy I Did This.

dot
How I Did It
dot

I managed to do it by staying very focused on the task at hand. I was away at Eastern Illinois University while training, which made concentrating very difficult.

Bodybuilding is a lifestyle that you choose, and isn't a sport that ends any time of the day. To compete, you have to eat, sleep, and drink bodybuilding to be successful.

Click To Enlarge.
I Managed To Do It By Staying Very Focused.

dot
Supplements
dot

The supplements I took:

dot
Diet
dot

My diet consisted of a very repetitive eating pattern to make sure I knew what was going into my body and how much. This concept made it very easy to judge the calories and macronutrient amounts for optimal weight loss.

Breakfast:

2 scoops whey protein
1 cup oatmeal

Snack:

Protein Bar
2 Rice cakes

Lunch:

1 ½ cup of brown rice
8 oz. of chicken
(Lots of spray butter!)

Snack:

Protein Bar
2 Rice cakes

Dinners:

Same as lunch

Snack: 2 hours before bed

2 scoops protein
5 grams glutamine

dot
Training
dot

Monday: Chest:

Bench press- 3 sets 12-10 reps
Incline bench press- 3 sets 12-10 reps
Decline bench press- 3 sets 12-10 reps
Flat bench flies- 1 set Failure

print Click Here For A Printable Log Of Monday.

Tuesday: Biceps, Triceps, Forearms:

Biceps

Dumbbell Curls- 3 sets 12-10 reps
Barbell Curls- 3 sets 12-10 reps
21's- 1 set failure

Triceps

Tricep Pull down- 3 sets 12-10 reps
Kickbacks- 3 sets 12-10 reps
Dips

Forearms

Reverse Curls- 3 sets 12-10 reps
Wrist Curls- 3 sets 12-10 reps
Hammer Curls- failure

Click To Enlarge.
21's.
First 7 Reps - MPEG (297 KB) - Windows Media (88 KB)
Next 7 Reps - MPEG (247 KB) - Windows Media (78 KB)
Last 7 Reps - MPEG (1.1 MB) - Windows Media (277 KB)

print Click Here For A Printable Log Of Tuesday.

Wednesday: Shoulders, Traps:

Shoulders

Lateral Raises- 3 sets 12-10 reps
Military Press- 3 sets 12-10 reps
Bent over lateral raises- 3 sets 12-10 reps
Behind the head military press- 3 sets 12-10 reps

Traps

Dumbbell Shrugs- 3 sets 12-10 reps
Smith machine shrugs- 3 sets 12-10 reps

print Click Here For A Printable Log Of Wednesday.

Thursday: Back:

Close grip pull down- 3 sets 12-10 reps
Rows- 3 sets 12-10 reps
Dumbbell rows- 3 sets 12-10 reps
Pull-ups- 1 set Failure

print Click Here For A Printable Log Of Thursday.

Friday: Legs:

Squats- 3 sets 12-10 reps
Leg press- 3 sets 12-10 reps
Leg curls- 3 sets 12-10 reps
Calf raises- 3 sets 12-10 reps
Leg extensions- 3 sets 12-10 reps

print Click Here For A Printable Log Of Friday.

Saturday: Cardio

Sunday: Rest or Repeat at Monday

Click To Enlarge.
Bodybuilding Is A Lifestyle That You Choose.

dot
Suggestions For Others
dot

I have a few suggestions for people looking to transform their bodies:

Don't Wait- if want to take your body to a new level, you need to start as soon as possible.

Stop Making Excuses- It's a holiday. I can't start a diet on a Wednesday. I have too much weight to lose. Excuses are just going to hinder you from ever starting a diet. You have to be serious with the diet and with yourself, and not put it off with meaningless excuses.

Be True To Yourself- don't listen to others when they are telling you can't accomplish something. Turn that negative energy into a positive and focused attitude. Prove them wrong, and I guarantee it will be one of the best feelings.