Male Transformation Of The Week - Mark Eldred.

Mark has been trying to get as big and strong as possible but gained more fat than he wanted. See how he went from a heavy 230 pounds down to 186 pounds ripped at 4.5% body fat. Read on!

Before Before:
230 lbs
After After:
186 lbs


Vital Stats

Name: Mark Eldred
Email: Mark.Eldred@meijer.com

Before:
Height: 5'10"
Weight: 230
Body Fat: 18%

After:
Height: 5'10"
Weight: 186
Body Fat: 4.5%


Why I Got Started:

For the past year and a half, I had been trying to get as big and strong as possible. In the process, I gained quite a bit of fat. I decided it was time to diet down and get ripped! I wanted to prove to others that I could do it - I could get into the best shape of my life.

However, I knew that if I was serious - I needed a goal. I needed some accountability. I decided I would compete in the 2006 Natural Michigan Bodybuilding championships.

Mark Eldred
Click Image To Enlarge.
Competition Would Keep Me Serious.

Over the past 8 years, I had built myself up to 230 pounds (from 135 in high school). I was the biggest and strongest I have ever been. But I was carrying too much fat. I was very uncomfortable at a weight of 230. And all of my hard earned muscle looked smooth and lacked detail.

Mark Eldred Mark Eldred
Click Image To Enlarge.
I Built Myself Over The Past 8 Years.


How I Did It:

I started a super clean diet at 15 weeks out from the contest date. I used a normal 5-day training split. My diet was very strict with the exception of one cheat meal every week.

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I used a carbohydrate cycling program - 2 days of moderate carbs and moderate protein followed by two days of low carbs and high protein. I did not eat any processed food. I ate six meals per day - and made sure I had plenty of protein with each meal.

Mark Eldred Mark Eldred Mark Eldred
Click Image To Enlarge.
I Did Not Eat Any Processed Food.


What Supplements Did I Take:

Joint Boost

I purchased all of my supplements from Bodybuilding.com. I used Optimum Nutrition's Vanilla protein powder with three of my meals. I also used the following supplements:


Sample Diet Plan:

Here is a sample of my diet (this would be a low carb day):

Meal 1:

  • 1 scoop ON Vanilla Protein powder with water
  • 1 cup egg beaters
  • 1 whole egg
  • 1/2 grapefruit

Meal 2:

  • Water
  • 1 large chicken breast
  • 1 1/2 cups of green beans

Meal 3:

  • 1 large chicken breast
  • Lettuce
  • Salad Spritzers Spray Salad dressing (10 sprays)

Meal 4:

  • 2 scoops ON Vanilla Protein powder with water
  • 2 hard boiled eggs
  • 1 apple

Meal 5:

  • 1 Salmon steak
  • 1 cup of broccoli
  • 1/4 cup of white rice

Meal 6:

  • 1 cup of skim milk mixed with
  • 2 scoops of ON Vanilla Protein powder and water

Mark Eldred
Click Image To Enlarge.
Mark Eldred.


Sample Week Of Training:

Monday: Triceps / Shoulders:

Tuesday: Quads:

Wednesday: Back / Biceps:

Thursday: Hamstrings / Abs:

Friday: Chest / Calves:

Mark Eldred Mark Eldred
Click Image To Enlarge.
Mark Eldred.


Suggestions For Others:

My suggestion is to have a realistic goal. Stick to that goal. Create accountability for yourself. For me, it was the accountability of having to be onstage.

Mark Eldred
Click Image To Enlarge.
Create Accountability.


You Could Be Our Next Transformation Of The Week!

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