Vital Stats

Name: Ronnie Jones
Email: rjones_25@hotmail.com
Age: 28

Before:
Weight: 257 lbs
Body Fat: 33%
Waist: 42"
Shirt: XXL

After:
Weight: 191 lbs
Body Fat: 20%
Waist: 34"
Shirt: L

Why I Got Started

As I stood in front of the mirror on February 13th 2008, I looked at myself with disgust and asked "How did you let yourself get this way?" I was the biggest I had ever been. I looked and felt like a slob.

Click Image To Enlarge.
I Was The Biggest I Had Ever Been.

I would become winded doing the simple things like walking up stairs and running to first base. I was 28 and felt like I was 50. I had to change and I had to change now!

Click Image To Enlarge.
I Had To Change Now.

How I Did It

• Hit the gym 5x a week, Monday - Friday.
• Play softball 2-4 nights a week.
• Cut out all junk food and soft drinks.
• Eat lean 5-6x a day.
• Take in between 160-200gm of protein daily.
• The motivation of my wife Tiffany, my co-workers Kenji and Mike, my gym boys Gene, Mark, Steve and Brian and my brother-in-law Marc.

Click Image To Enlarge.
I Play Softball 2-4 Nights A Week.

Supplements

• NO-Xplode
• Protein Powder
• Glutamine
• Creatine
• CLA
• Fish Oil
• Lipo 6
• Multivitamin

Diet

5:15 AM Pre Workout
• NO-Xplode

8:00 AM post workout

• 40gm protein shake
• Creatine
• Glutamine
• Banana

11:00 AM

• Lean Chicken Breast
• 1/2 serving Rice
• Pineapple

2:00 PM

• 40gm protein shake

4:00 PM

• Yogurt
• Nuts

6:00 PM

• Chicken Breast
• Green beans

8:00pm PM

• 40gm protein shake

The key with my diet is that I could eat the same thing everyday. I decided that I would no longer be ruled by my taste buds and the urges to over eat. If I knew I would feel guilty afterwards I just wouldn't eat it.

Training

Monday: Chest, Triceps, Calves & Abs
• Bench Press 2 warm-up 3 sets 4-10 reps
• Incline Dumbbell Press 3 sets 8-10 reps
• Cable Flyes 9 sets (High, Medium and Low Angles) 6-10 reps
• Triceps Pushdowns 1 warm up 3 sets to failure
• Reverse Cable Curls 3 sets 8-Failure
• Rope Pushdowns 3 sets 8-Failure
• Calf Raises 5 sets to Failure

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

Tuesday: Back, Biceps & Forearms
• Lat Pulldowns 2 warm-up sets 4 sets 8-12 reps
• Close-Grip Pulldowns 3 sets 8-12 reps
• Seated Cable Rows 4 sets 8-12 reps
• Pullups 3 sets 8-failure
• Seated Dumbbell Curls 1 warm-up 4 sets 8-10 reps
• Barbell Curls 3 sets 6-8 reps
• Hammer Curls 4 sets 8-failure
• Forearm Curls 5 sets to failure

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

Wednesday: Legs, Shoulders & Abs
• Leg Press 5 sets 8-12
• Leg Extensions 4 sets 8-15 reps
• Hamstring Curls 4 sets 8-15 reps
• Calf Raises 5 sets
• Dumbbell Overhead Presses 1 warm up 3 sets 8-10
• Upright Rows 3 sets 8-12 reps
• Front Raises 3 sets 8 reps
• Lateral Raises 3 sets 8 reps
• Shrugs 4 sets to failure

Click Here For A Printable Log Of Wednesday: Legs, Shoulders & Abs.

Thursday: Chest, Triceps, Calves & Abs
• Bench Press 2 warm-up 3 sets 4-10 reps
• Incline Dumbbell Press 3 sets 8-10 reps
• Cable Flyes 9 sets (High, Medium and Low Angles) 6-10 reps
• Close-Grip Bench Press 3 sets 8-10
• Triceps Pushdowns 1 warm up 3 sets to failure
• Skullcrushers 3 sets 8-Failure
• Seated Tricep Extensions 3 sets 8-Failure
• Calf Raises 5 sets to Failure

Click Here For A Printable Log Of Thursday: Chest, Triceps, Calves & Abs.

Friday: Back, Biceps & Forearms
• Lat Pulldowns 2 warm-up sets 4 sets 8-12 reps
• Close-Grip Pulldowns 3 sets 8-12 reps
• Seated Cable Rows 3 sets 8-12 reps
• Hyperextensions 3 sets 8-failure
• Incline Dumbbell Curls 1 warm-up 4 sets 8-10 reps
• EZ-Bar Curls 3 sets 6-8 reps
• Concentration Curls 4 sets 8-failure
• Forearm Curls 5 sets to failure

Click Here For A Printable Log Of Friday: Back, Biceps & Forearms.

Suggestions For Others

• Don't get discouraged when you not getting results fast enough.
• If you have a bad diet day, get over it and move on.
• Find an accountability partner.
• Eat to live don't live to eat.
• Start now, because tomorrow seems to never come.

Click Image To Enlarge.
Start Now, Because Tomorrow
Seems To Never Come.

You Could Be Our Next Transformation Of The Week!

Male Transformations. No longer content to sit on the sidelines of life these guys have gone from wimp to pimp!

Female Transformations. Done with giving excuses, these ladies have given themselves the bodies they always wanted!

Teen Transformations. These amazing teenagers have made changes in their lives that most adults only dream about!

Over 40 Transformations. Age is no excuse for these over 40 women & men who have decided to feel and look young again!

maletransformations@bodybuilding.com

Recommend this article to a friend by e-mail here!

Visitor Reviews Of This Article!
Read Visitor Reviews - Write Your Own Review

Back To Male Transformation Of The Week's Main Page

Back To The Articles Main Page.

Related Articles
Male Transformation Of The Week - Josh Studzinski!
Teen Transformation Of The Week - Greg!
Male Transformation Of The Week - Aaron Fisher!

Back To Top