William Sucik Shed 31 Pounds And More Than Half Of His Body Fat!

William Sucik wanted to walk across the fitness stage by the time he was 40. See how he found the motivation with help from his wife and friends and make his dreams come true!


Vital Stats

Name: William Sucik

William Sucik William Sucik

Before:

Age:
39
Height:
5'8"
Weight:
206 lbs
Body Fat:
22%

After:

Age:
39
Height:
5'8"
Weight:
175 lbs
Body Fat:
5%


Why I Got Started

It all started in January 2008 when my size 44 jeans were getting to tight and the scale was creeping to 240 lbs. Needless say I decided to chase a long time dream of mine and hoped that by the time I turned 40 I could compete on stage. This would be my 3rd show in 9 ½ months and with the support of my family and the immense help of my best friend I knew I could improve on my last 2 shows greatly. The prep time I decided would be 10 weeks long and learning from the past 2 preps I hoped to show up even better.

I Decided To Chase A Long Time Dream Of Mine And Hoped That By The Time I Turned 40 I Could Compete On Stage
+ Click To Enlarge.
I Decided To Chase A Long Time Dream Of Mine And Hoped That
By The Time I Turned 40 I Could Compete On Stage.


How I Did It

My best friend did my diet for me and it was about as plain as you could get, but following it paid off huge! For motivation, my wife was coming off of almost three back-to-back contests herself and she motivated me to strive harder and push longer than I have ever before. To save energy and get the most out of my workouts I decided to experiment with split workouts as much as I could, which in the end worked out pretty good.

My Wife Motivated Me To Strive Harder And Push Longer Than I Have Ever Before My Wife Motivated Me To Strive Harder And Push Longer Than I Have Ever Before
+ Click To Enlarge.
My Wife Motivated Me To Strive Harder And
Push Longer Than I Have Ever Before.


Supplements


Diet

Meal 1:

Meal 2:

Meal 3:

Meal 4:

Meal 5:

Meal 6:


Training

TERMS YOU'LL NEED TO KNOW
Drop Set - Also known as strip sets, drop sets involve the immediate reduction of weight between sets with no rest. This will thoroughly burn out a muscle.

Day 1: Chest/Delts/Abs

  • PM Cardio: 30 minutes

Day 2: Back/Biceps/Abs

  • PM Cardio: 45 minutes

Day 3: Legs/Abs

  • PM Cardio: 30 minutes
  • Thigh Adductor: 100 reps
  • Oblique Crunches: 1 exercise 100 reps
  • Standing Leg Curls: 3 sets 8 reps
  • Leg Press: High/Wide (Drop Set), 3 sets 12 reps
  • Smith Split Squats: 3 sets 12 reps
  • Seated Leg Curls: 3 sets 12 reps
  • Split Squats: 3 sets 12 reps
  • Cardio: 15 minutes

Day 4: Chest/Shoulders/Calves/Abs

  • Afternoon Cardio: 30 minutes
  • PM Cardio: 30 minutes
  • Crunches: 1 exercise 100 reps
  • Barbell Bench Press: 6 sets of 10,8,6,4,2,1 reps
  • Cardio: 20 minutes

Day 5: Biceps/Traps/Abs

  • AM Cardio: 30 minutes
  • Weighted Ball Crunches: 1 set of 100 reps
  • Cable Crunches: 1 set of 100 reps
  • Seated Calf Raise: 100 reps
  • Dumbbell Curls (FST-7): 7 sets 12 reps
  • Dumbbell Shrugs (FST-7): 7 sets 12 reps
  • Cardio: 15 minutes
  • Afternoon Cardio: 30 minutes

Day 6: Abs/Cardio

  • Weighted Ball Crunches: 1 set of 100 reps
  • Cable Crunches: 1 set of 100 reps
  • Cardio: 1 hour 30 minutes

Day 7: Back/Biceps

  • Thigh Adductor: 100 reps
  • Crunches: 100 reps
  • Oblique Crunches: 100 reps
  • Seated Calf Raise: 100 reps
  • T-Bar Rows: 3 sets 8 reps
  • Wide Grip Pulldowns: 3 sets 12 reps
  • Seated Cable Rows: 3 sets 12 reps
  • Straight Arm Cable Pulldowns: 3 sets 20 reps
  • Machine Preacher Curls: 100 reps
  • Cardio: 30 minutes


Suggestions for Others

My wife Candy Sucik was recently featured as the Female Transformation of the Week. I was lucky to have the support of my wife and best friend, both who compete too. Having others around you who understand what you are going through helps out huge. Anyone who has competed before knows what the last few weeks are like and it takes sometimes everything you have just to make it through the day. My wife helped me immensely with my last prep by preparing my meals and motivating to stay on the diet.

Having her to talk to throughout the prep whenever I was down or needed motivation really helped because she knew what I was going through. Having someone close to you who is supported, no matter what the outcome maybe, is huge and can make all the difference in the world. When I started my last prep I knew diet would be the key to success and nothing you could do could make up for not following your diet. Diet it the key to success and having a well laid out plan and sticking to it is everything. No matter what you goals are if you truly want it just go for it, in the end you will be better of no matter the results.

Photography Credit: Doug Jantz Photography http://dougjantz.com/

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