Name: Alberto Nunez
Weight Before: 251 lbs.
Waist Before: 41"
Body Fat Before: 23%
Weight After: 198 lbs.
Waist After: 30"
Body Fat After: 10%
Why You Got Started?
At 16 years of age I started to mess around with weights. All through middle school and high school I felt as if I was going to some sort of fashion show. The income in my household was somewhat limited, so I decided that if I was not able to buy clothes as nice as the rest of the kids, I am going to try to look better than them regardless.
So I started to really get into it and in a few months I was a changed man. By senior year I was 170 pounds and 10 percent body fat. I didn't need a 200-dollar outfit - in my mind I looked and felt just as good as everyone else. My self-esteem was through the roof for once in my life. This is where I fell in love with bodybuilding.
Then oddest of decisions was made right after high school and I took up cross country running, and while it got me in great cardiovascular shape, it withered me down to 139 pounds. I enjoyed running as it was like meditation for me, but I missed my body.
In a desperate attempt to grow overnight I started numerous cycles of excessive bulking. At 19 I was 139 pounds and by the time I was 22 I was 250 pounds. While gaining the weight was hard and a respectable achievement in its own right, I just didn't feel very good about my body anymore. It was time to change!
I constructed a 30-week plan in order to put some pressure on myself. I tend to do better under deadlines and pressure. A sense of urgency was placed on my shoulders and I took it from there. I was motivated to feel good about myself again, and failure was not an option.
How You Did It?
No gimmicks, no fad diets, no shortcuts. Basically everything hardly nobody wants to do, which explains why most people never achieve the results they want. I made sacrifices, I made it a priority, I worked my @ss off. Hard work is always rewarded, so I made sure to work as hard as I possibly could.
As far as nutrition - timing is everything. A caloric deficit will allow you to loose weight, but macronutrient timing will decide what it is you will loose, as far as fat, muscle and even water. I wanted to loose fat and keep my as much muscle as possible. Five small meals consisting of clean carbs, good fats, lean sources of protein, in fluctuating amounts depending on the task at hand was what best worked for me.
As far as my training, I did my best to go as heavy as possible in order to give my body a reason to keep muscle. So training was just as intense as ever, cardio in the mornings and after workouts. I played basketball, and ran sprints because playing hamster in treadmills is just not for me. Even some hiking once per week or so.
Sample Week Of Diet
- 5 eggs(1 whole 4 whites)
- Half a grapefruit
- Tbs peanut butter
- 8 ounces chicken breast
- 3 whole eggs
- Same as "Meal 2"
- One cup oatmeal (Splenda and cinnamon)
- 8 ounce chicken breast
Meal 5 (During Workout):
- 30 grams dextrose
- 30 grams whey protein
- Oatmeal pancakes (1/4 cup pancake mix 1/4 pound Oatmeal w/Splenda and cinnamon)
- 6oz chicken breast
- 1/2 cup fat free cottage cheese
Every third day I carbed up which just means I have an extra 150 grams of carbohydrates. I put them in were ever I could.
Sample Week Of Training
I work with an 8 day week:
- Day 1 Lower Body
- Day 2 Push
- Day 3 Pull
- Day 4 Rest
- Day 5 Lower Body
- Day 6 Push
- Day 7 Pull
- Day 8 Rest
- Squats: 7 sets 8-3 reps
- Hack Squats: 5 sets 12-4 reps
- Leg Extensions: 5 15-8 reps
- Stiff-leg Deadlifts: 5 sets 8-3 reps
- Glute Ham Raise: 4 sets (As many as I can do)
- Seated Ham Curls: 4 sets 10-15 reps
- Lying Ham Curls: 4 sets 4-10 reps
- Standing Calve Raises: 5 sets 8-15 reps
- Seated Calve Raises: 5 sets 6-12
- Dumbbell Press Flat: 6 sets 8-4 reps
- Incline Barbell: 5 sets 8-4 reps
- Machine Chest Press: 5 sets 15-10
- Flies: 4 sets 10-8
- Standing shoulder Press: 7 sets 7-3 reps
- Smith Machine Press: 4 sets 10-5 reps
- Close-grip Bench: 5 sets 8-5 reps
- One form of extension: 4 sets 8-5
- Dips: 5 sets to failure
- Deadlifts: 6 sets 5-3 reps
- Bent-over Rows: 5 sets
- T-Bar Rows: 5 sets 5-3 reps
- Weighted Chin-ups: 5 sets 5-3 reps
- Rowing Machine of choice: 4 sets 10-8 reps
- Hammer curls: 5 sets 10-15 reps
- Dumbbell Curls: 5 sets 8-3 reps
- Machine of choice: 3 sets 12-8 reps
- Shrugs: 8 sets 15-6 reps
- Chin-ups: 5 sets to failure
I never go to failure except on single joint movements.
Suggestions For Others
Never give up, you got to be stubborn. Surround yourself with positive thinking people, ignore pessimist. We all go through times of frustration, but it's how you get out of those holes that is going to decide to far you go with something like this. Be patient, but workout as if you could make changes in one day.
Enjoy it all because the journey itself is pretty damn fun.