Male Transformation Of The Week - Alan Munson!

Alan started working out during college as a way to get into better shape. But it wasn't until he started to focus on nutrition that be began to really see results. Find out how he lost 35 pounds here!
Before Before:
187 lbs
After After:
152 lbs

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Vital Stats
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Name: Alan Munson

Before:
Age: 24
Height: 5'6"
Weight: 187
Waist: 35
Date: March 2007

After:
Age: 25
Height: 5'6"
Weight: 152
Waist: 29
Date: May 2008

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Why I Got Started
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I started working out around eight years ago during college as a way to get into better shape. I, like most people at the beginning, took the training a lot more seriously than the nutrition. While my strength would increase, I would see little change when I looked in the mirror. This would continue throughout college as many of my nutritional choices were poor; price and convenience were stressed over nutritional value.

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I Started Working Out During College
As A Way To Get Into Better Shape.

Once school finished, I decided to start to try and take nutrition more seriously. It wasn't a question of whether or not I knew how to eat right, it was more a question if I had the discipline to do so. I spent a lot of time reading about working out and nutrition (Bodybuilding.com became on of my favorite websites). But I made little progress over the next two years, as I just cycled between periods of gaining and losing weight.

About two years ago, I decided to really focus on eating a lot and working out hard to put on some muscle. I was diligent about eating every 2 and ½ hours and never missing a meal. It was just that sometimes my food choices weren't great. I was eating a big breakfast and big meals around my workout, as well as plenty of carbohydrates, fats, and protein; but it was to great excess.

Often times I would opt for horrible food choices to satisfy my nutritional requirements. This served as an excuse to eat whatever kinds of food I wanted (poor food choices during the week were replaced by even worse choices on the weekend). I was convinced that eating this way was acceptable, and some fat gain was inevitable with muscle gain. I had to be gaining muscle since my strength was going up quickly, and once I started to cut fat in the spring I would see the results.

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How Long It Took
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The pictures were taken around the end of this 'muscle gaining phase." I faced a harsh realization in the months that followed as it was very difficult to then loose the fat, since I had accumulated so much excess weight. It took me a while to get in what I considered decent shape. That took me to last November, when I again decided to try and mass and gain some muscle (seeing as I eroded all the muscle I gained).

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It Took Me A While To Get In
What I Considered Decent Shape.

This time I took it more seriously and didn't treat it as an excuse to eat whatever I wanted. I will admit that I still cheated occasionally, mostly on weekends when out with friends; but I tried to be perfect during the week. I would make sure I had four healthy meals to bring in with me to work each day so I wasn't ever faced with having to order out for food.

I gained much less weight this time, and was in much better shape when I began another attempt at shedding some of the weight (I don't have pictures or know my weight, but it started around this past February).

I became very focused on nutrition during the cutting cycle. It finally dawned on me just how important nutrition was when losing weight. I had always known that one or two nights out on a weekend could completely derail a week's worth of hard work and healthy eating, but this was the first time I was willing to work around it. I wasn't about to give up going out with my friends, but I tried to make healthier food and drink choices when I was out.

While it was not fun eating healthy, the results were motivation enough. I slowly began to lower my carbohydrates and progressively added some cardio to my workouts. After a few months I was able to get in what I considered to be good shape for the summer, which was my goal.

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Supplements
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Diet
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There was little structure to my diet in regard to what I ate each day. I just made sure to eat every 2 and ½ hours (which usually worked out to 8-to-9 meals per day). By the end of the diet I was eating around 1 gram of carbohydrates per pound of bodyweight (one day of week carbohydrates went up to around 500-600 grams).

CARB CALCULATOR
Weight
Results
Carbs

I also kept fat moderate/low and really didn't count protein (just making sure to get 30-to-40 per meal). Breakfast, my post workout shake, and the meal about an hour after that were my biggest and contained most of my carbs. The other meals during the day were some source of protein mixed with some vegetables and/or some fats.

My last meal was right before I went to sleep, and was always casein protein. Most importantly I also made sure to drink between one and two gallons of water each day.

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Training
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My workout itself varied from workout to workout. I changed my splits every month, and the exercises selected were often dependent on how I felt that day and what machines were being used. The only constant was that I tried to progressively decrease the rest time between sets over the course of the "cutting phase" from around 90-to-120 seconds to as low as 30 seconds by the end.

I often used a lot of other techniques like supersets, drop sets, and X-reps to try and change it up. I also added 20 minutes of cardio to the end of each workout to try and maximize fat loss from cardio. Since my rest time was so short between sets, even with the added cardio, my workouts were usually under an hour. An example of a week of workouts would be as follows:

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*for each workout the compound exercises were always done first. To change up the cardio, I sometimes did cardio circuit training (circuits of things such as pushups, pull-ups, jump rope, Etc.) in place of elliptical work on days where only cardio was done.

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Suggestions For Others
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Don't let one bad meal/day/week derail you from you goals. If you stray from your healthy eating for a short period, don't let it take you too far off track. Just because you "fall off the wagon" for a little while doesn't mean you have to give up. It will take hard work, but the results will be well worth it.

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It Will Take Hard Work,
But The Results Will Be Well Worth It.



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