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Before:
262 lbs
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After:
172.8 lbs
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Vital Stats:
Name: Ben Goins
Email: semper26@charter.net
Height: 5'10"
Before Weight: 262 w/ 40 in. waist
Show Weight: 172.8
Age: 29
Why I Got Started...
I was honorably discharged from the United States Marine Corps in February of 2001. I was in fairly decent shape, carrying a bodyweight of 217 lbs. Upon completion of my military service I basically turned into a couch potato. I went from waking up before sunrise and running, to sleeping all day and stuffing my face all night.
My bodyweight drastically rose from 217 lbs to a bloated 262 lbs with a 40" waist from February 2001 to August of 2001. I was completely miserable both mentally and physically. My personal breaking point came one day while observing myself shirt less in a mirror. I had begun to develop pinkish/red stretch marks beside my belly button. It truly hit me at that very moment that I had to make some changes.
How I Did It...
When I made the decision to attempt to change my physique, I had no clue on where to begin. I immediately cut out all fast food, candy, desserts and sodas. The only exercises that I had done while in the military were basic calisthenics and running. I did not have any knowledge of proper weight training but decided to join my local community center gym.
I began working out 2-3 days a week, doing basic workouts for bi's, tri's, and chest. I also started jogging short distances on my non-weight training days. After a few months, I started to see noticeable changes in my body. From that point on, I was hooked on working out.
By April of 2002, my weight had dropped from 262 lbs to 210 lbs. I continued to work out and maintain a semi healthy diet, but allowed myself to enjoy not so healthy foods in moderation. I had no desire to balloon back up. I realized that I am the only one who can control my body.
For over two years, I maintained my bodyweight between 210 lbs and 220 lbs. I still had not reached my ultimate goal of obtaining a six-pack. I had planned a vacation to Florida during March of '06 and started up a self made diet in hopes of dropping enough fat to reveal what was underneath.
I weighed 215 lbs on December 1, 2005 and had the abs showing by the time I left for Florida, weighing 180 lbs. I could not believe that I had finally reached my goal. I enjoyed my vacation a bit too much and gained a few pounds. I decided that maybe I should step it up another level and try to get in "stage ready" condition and possibly compete in an amateur bodybuilding show.
I started following Derek (Beast) Charlebois' contest prep section on the Bodybuilding.com forums. I sent many messages to the Beast and eventually hired him to work with me on a training/diet protocol. I started my cut weighing 186. We utilized the "Cut Diet" principles formulated by Chuck Rudolph and produced amazing results in my physique.
Click To Enlarge.
The Day Of My Contest I Was Ripped!
I highly recommend working with both Derek and Chuck in regards to training and diet techniques. Derek, after approximately 15 weeks I stepped on stage at 172.8 lbs. dry and completely shredded for the first time. I had never dreamed that this could be possible after weighing 262 lbs. I didn't place in the show but learned a great deal about myself and my capabilities. It was definitely one of the best experiences in my life.
Supplements
Sample Week of Diet
| Meals |
Carbs |
Protien |
Fats |
Calories |
| Meal #1 (Pre-workout) |
60 |
45 |
15 |
555 |
| Meal #2 |
10 |
45 |
15 |
355 |
| Meal #3 |
10 |
45 |
15 |
355 |
| Meal #4 |
10 |
45 |
15 |
355 |
| Meal #5 |
10 |
45 |
15 |
355 |
| Meal #6 |
25 |
50 |
15 |
435 |
| *During Workout* Xtend + Substance
|
|
50 |
|
200 |
| Total |
125 |
325 |
90 |
2610 |
| Meals |
Protein |
Carbs |
Fats |
| Meal #1 (Pre-Workout)
|
Whey Protein
|
1 Cup Oatmeal
|
2 TBSP PB or 24 Almonds |
| Meal #2
|
6 oz. Chicken or Lean Beef or Tuna
|
Veggies
|
2 TBSP PB or 24 Almonds or 3oz. Avocado
|
| Meal #3 |
6 oz. Chicken or Lean Beef or Tuna
|
Veggies
|
2 TBSP PB or 24 Almonds or 3oz. Avocado
|
| Meal #4 |
6 oz. Chicken or Lean Beef or Tuna
|
Veggies
|
2 TBSP PB or 24 Almonds or 3oz. Avocado
|
| Meal #5 |
6 oz. Chicken or Lean Beef or Tuna
|
Veggies
|
2 TBSP PB or 24 Almonds or 3oz. Avocado
|
| Meal #6
|
6 oz. Chicken or Lean Beef or Tuna
|
1 Grape Fruit + Veggies
|
2 TBSP PB or 24 Almonds or 3oz. Avocado
|
Sample Week of Training...
Monday - Upper
Tuesday - Lower
Thursday - Chest/Delts/Traps
Friday - Back/Biceps/Triceps
Saturday - Legs
Suggestions For Others
Anyone can achieve anything that they set their mind to. You have to want it. Visualize what you want to change and do it.
Click To Enlarge.
Achieving Is Believing!
