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

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Create accountability for yourself by creating a goal and sticking to it.

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 lbs. down to 186 lbs. ripped at 4.5% body fat. Read on!

Male Transformation Of The Week - Mark Eldred.

By: Mark Eldred

Before:
230 lbs

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.

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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.

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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

Click Image To Enlarge.
Mark Eldred.

Sample Week Of Training:

Monday: Triceps / Shoulders:

Rope pull-downs 3x10
Close-grip Bench Press 3x10
2 Hand (seated) Overhand Tricep Extensions 3x10
Military Shoulder Press 3x10
Standing barbell shoulder press 3x10
Side lateral raises 3x10
Shrugs 3x10

print Click Here For A Printable Log Of Monday.

Tuesday: Quads:

print Click Here For A Printable Log Of Tuesday.

Wednesday: Back / Biceps:

print Click Here For A Printable Log Of Wednesday.

Thursday: Hamstrings / Abs:

print Click Here For A Printable Log Of Thursday.

Friday: Chest / Calves:

print Click Here For A Printable Log Of Friday.

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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.