Name: Ty Dinh

Email: Tydinh79@gmail.com

BodySpace: tdinh

Before: Age: 30 Height: 5'9" Weight: 193 lbs Body Fat: 12-13%	After: Age: 30 Height: 5'9" Weight: 166 lbs Body Fat: 5-6%

Why I Got Started

I have always loved weight training and bodybuilding, and it has been a while since I did a bodybuilding show. I also have a current sponsor, Cytogenix, which I am using their thermogenic supplement, Xenadrine, to help me shed some fat. So it was a personal goal and an obligation for me to cut down.

But on a personal note, I started weight training when I was 11-12-years old. There were 3 people who influenced my love for bodybuilding: my dad's roommate, my brother, and of course, Arnold Schwarzenegger.

My dad's roommate was a bodybuilder and I used to watch him flex his muscles and I was thoroughly impressed with his size. Also, my brother Jerome started to train with weights too and that helped pushed me in the direction of bodybuilding, along with watching all of Arnold's movies- Conan the Barbarian, Terminator, and Commando. I still do not think any of those movies get old and I could still watch them all the time.

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I Have Always Loved Weight Training And Bodybuilding.

Supplements

As I stated earlier, I am sponsored by a great company, Cytogenix, which has provided me with 3 successful supplements:

• Xenadrine
• Cytonox
• Cytocell

As most people know, especially bodybuilders, it is extremely tough to maintain one's size and strength. The supplements that I am blessed to receive have helped me immensely with cutting fat and maintaining high energy levels, along with keeping most of my strength.

You know, I never used to believe in supplementation. I used to always think supplements were a big gimmick, but after just a few months of taking these, it has elevated my training to another level and I would highly recommend them to anyone wanting to push their training.

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Diet

This is my diet, Pre-Contest (everything is counted in grams, excluding fat, which is in my protein):

Meal 1:

• 30g Hamburger Meat
• 25g Yam
• 1-2 tabs Xenadrine

Meal 2:

• 25g Chicken
• 15g Mixed Vegetables

Meal 3:

• 25g Tuna
• 40g Rice Cakes

Meal 4:

• 2 scoops (19g) Cytonox

Meal 5:

• 1 scoop (8g) Cytocell

Meal 6:

• 1 serving Protein Pancake (27g carbs, 25 grams protein, and 5 grams of fat)

Meal 7:

• 30g Eggs
• 25g Yam
• 40gRice Cakes
• 20g Apple

Meal 8:

• 1 cup Cottage Cheese (13g protein and 5 grams carbs)

I count everything in carbs so I know what my calories need to be at in a daily basis; this, however, is an example, but I may structure it differently on leg day because I need more carbs.

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Ty Dinh.

Training

As far as training, I always train intense using heavy, medium and light weights depending on how I feel; but always train for the pain. I might have some rusty joints one day at the gym and decide to start off light and make the muscles burn from the lactic acid and incrementally from set to set add more weight, or I might start in a reverse order.

I train by feel, and I love to train to make it hurt, then I know I am tearing down the muscle. This is an example of a weekly routine:

Day 1: Chest/Abs/Traps

• Flat Dumbbell Press: 3 sets of 8-15 reps
• Smith Machine Barbell: 3 sets of 10-15 reps
• Butterfly: 4 sets of 15-20 reps
• Cable Crossovers: 2 drop sets of 15-20 reps
• Hanging Leg Raises: 3 sets of 30-40 reps
• Dumbbell Raise with Feet: 2 supersets of 20-30 reps
• Machine Crunch: 3 sets of 15 reps
• Shrugs with Dumbbells: 3 sets of 30-50 reps

Day 2: Legs/Glutes

• Squats: 3 sets of 8-15 reps
• Dumbbell Squats: 3 sets of 8-12 reps
• Leg Press: 3 sets of 10-15 reps
• Leg Extension: 2-3 sets of 15 reps
• Leg Curl: 3 sets of 10-15 reps
• Seated Leg Curl: 3 sets of 10-15 reps
• Stiff Legged Deadlifts: 3 sets of 20 reps
• Hyperextension for Glutes: 3 sets of 15 reps

Day 3: Bicep/Tricep/Forearms

• Hammer Dumbbell Curl: 3 sets of 10 reps
• Preacher Barbell Curl: 3 sets of 10 reps
• Sitting Dumbbell Curl: 3 sets of 10-15 reps
• Smith Machine Press: 3 sets of 10-15 reps
• Overhead Ez Curl Bar: 3 sets of 10 reps
• Tricep Pushdown: 3 sets of 10-15 reps
• Tricep Extension: 3 sets of 20 reps
• Dumbbell Curl (on Bench): 3 sets of 10-20 reps
• Barbell Reverse Curl: 3 sets of 20-25 reps

Day 4: Back/Shoulders

• Pull-ups: 3 sets of failure
• Behind Neck Pulldown: 3 sets of 10-15 reps
• Dumbbell Row: 3 sets of 4-12 reps
• Dumbbell Row (Upper Back): 3 sets of 15 reps
• Dumbbell Press: 3 sets of 5-20 reps
• Dumbbell Side Laterals: 3 sets of 10-20 reps

This is a typical routine I have for my major body parts.

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I Always Train Intense Using Heavy, Medium, And Light Weights Depending On How I Feel; But Always Train For The Pain.

Suggestions For Others

It's all about having a game plan. I have learned to successfully fulfill any goals, whether it be bodybuilding or life. You have to write it down. If, for example, you do not write down your diet, how do you know if you're not over dieting?

That is a crucial mistake that a lot of people do when they diet. They believe if they keep their carbohydrates low, do some cardio and train with weights it will come off easy. Yes, the weight will most definitely come off; however, it will be with water, fat and muscle. That's why it is important to figure out your calorie intake level and to cut about 300-500 off that number to successfully lose weight and maintain muscle.

If you go too hard or too strict for long periods of time, the body will get into a starvation mode and it will take twice as much work to lose a little bit of weight. The key is smart training, nutrition, supplementation and rest!

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I Have Learned To Successfully Fulfill Any Goals, Whether It Be Bodybuilding Or Life.

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