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Before:
230 lbs
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After:
186 lbs
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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.
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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.
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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.
| RELATED ARTICLE |
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Cheating: Should You Do It?
Incorporate a cheat meal into your plan. Regardless of what kind of cheat day you have, it is necessary. Today I am going to share with you some ways of incorporating the cheat meal. Learn more here!
[ Click here to learn more. ] |
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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.
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I Did Not Eat Any Processed Food.
What Supplements Did I Take:
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
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Mark Eldred.
Sample Week Of Training:
Monday: Triceps / Shoulders:
Tuesday: Quads:
Wednesday: Back / Biceps:
Thursday: Hamstrings / Abs:
Friday: Chest / Calves:
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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.
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Create Accountability.
