Bodybuilding.com - Male Transformation Of The Week - Male Transformation Of The Week

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Did you know?
Diet accounts for about 80 percent of your goals when it comes to fat loss.

Ben was always the funny fat guy growing up. But after a divorce left him bigger than ever, he decided it was time to get in shape and drop the weight. Read on to learn how he lost 23 lbs of fat!

Male Transformation Of The Week - Ben Bresnan!

By: Male Transformation Of The Week

Before:
235 lbs

After:
212 lbs

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Vital Stats
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Name: Ben Bresnan
Email: bbresnan13@yahoo.com
Age: 26

Before:
Weight: 235 lbs
Bodyfat: 25%

After:
Weight: 212 lbs
Bodyfat: 10%

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Why I Got Started
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I had always been interested in lifting weights but lacked the conviction to ever really stay dedicated. Throughout my teenage years I was also always that "fat funny guy" and I was sick of playing that role. I had been married and divorced and found myself fatter than ever, barely being able to make it up a flight of stairs without huffing.

I thought to myself I better get my butt in shape...especially if I'm single! I started reading on Bodybuilding.com all the time. I also got a hold of any books and fitness magazines I could get my hands on. I'm pretty sure I've read Arnold Schwarzenegger's Encyclopedia of Modern Bodybuilding about 3 times now!

Click Image To Enlarge.
I Was Always The Funny Fat Guy.

Slowly but surely I worked my way into a routine that I stuck with and got my diet on track. Gradually the pounds started coming off but I could notice changes in the mirror faster than the weight was dropping! Now I'm in the best shape of my life and I will be completing my bachelor's degree in exercise science from Eastern Illinois University so I can be a personal trainer and help others achieve their goals! I have recently begun competing in bench press meets and I even won first place at my first meet!

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I Won First Place At My First Bench Press Meet.

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Nutrition
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Generally I try to get in about 6-7 meals a day. I try to keep carb intake limited to breakfast, pre-workout, and post-workout as well. A typical daily diet for me would be something like this:

Meal 1: (pre-workout)

1 cup oats
2 tbsp peanut butter
2 scoops whey protein

Meal 2: (post-workout)

2 scoops whey protein
2 scoops of Cell Tech

Meal 3:

1 can of tuna
1 cup broccoli
A handful of almonds

Meal 4:

2 turkey sandwiches on whole wheat

Meal 5:

Baked chicken breast
1 cup broccoli
A handful of almonds

Meal 6:

Turkey/chicken in a low-carb pita
1 slice fat free cheese

Meal 7:

2 scoops whey protein in skim milk
1 tbsp peanut butter

Click Image To Enlarge.
Ben Bresnan.

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Training
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I normally train for 4 days each week in order to get enough days off for my muscles to recuperate. I like to hit each muscle group once (normally) except for my biceps and triceps which I work twice a week.

Monday: Chest & Triceps

Bench Press: 4 x 6-8
Smith Machine Incline Bench Press: 4 x 6-8
Decline Bench Press: 4 x 8, 6, 4, 3
Dips: 3 x 6-8
Triceps Pushdowns: 3 x 6-8
Cable Crunches: 4 x 12-15

Click Here For A Printable Log Of Monday: Chest & Triceps.

Tuesday: Back & Biceps

Lat Pulldowns: 5 x 6-8
Close-Grip Pulldown: 3 x 6-8
Dumbbell Pullover: 3 x 6-8
T-bar Rows: 4 x 8, 6, 6, 4
Barbell Curls: 3 x 8
Preacher Curls: 3 x 6-8

Click Here For A Printable Log Of Tuesday: Back & Biceps.

Wednesday: Cardio

45 Minutes Cardio

Thursday: Legs & Shoulders

Leg Press: 4 x 10, 8, 6, 4
Side Raises: 4 x 8
Leg Curls: 4 x 8-10
Military Press: 3 x 6-8
Calf Raises: 3 x 12
Lying Rear Delt Raise: 3 x 8-10
Leg Extensions: 3 x Failure
Shrugs: 3 x 12

Click Here For A Printable Log Of Thursday: Legs & Shoulders.

Friday: Biceps & Triceps

Dips: 3 x 6-8
Barbell Curls: 3 x 6-8
Triceps Pushdowns: 3 x 8-10
Preacher Curls: 3 x 6-8
Seated Triceps Press: 3 x 8-10
Hammer Curls: 3 x 8-10
Lying Leg Raise Superset With Ab Crunch Machine: 2 x 25

Click Here For A Printable Log Of Friday: Biceps & Triceps.

Saturday & Sunday: Cardio

45-60 Minutes Cardio

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Suggestions For Others
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Remember, diet is key! Diet accounts for about 80 percent of your goals when it comes to fat loss. Never give up the fat loss fight and always remember form over ego in the gym! Good luck to all in your quest for fitness and I hope this page can help inspire just one person to make a positive change in their life! God Bless!