Bodybuilding.com - Zach Found Inspiration At The Gym And Shed 53 Pounds!

24/7 Customer Service 1-877-991-3411
Contact Us
Need Help?
View Cart

Zach Found Inspiration At The Gym And Shed 53 Pounds!

Zach Hansen always wanted to have a body like the ones he saw in the magazines and the gym but had just about given up hope. See how he found the motivation to achieve his goals and change his body!

Vital Stats

Name: Joseph Zachary Hansen (I go by Zach)

Email: sgthansen@mac.com


Before: Age: 28 Height: 5'8" Weight: 218 lbs Body Fat: 36%	After: Age: 29 Height: 5'8" Weight: 165 lbs Body Fat: 5%

dot
Why I Got Started
dot

Ever since I was a little boy I have always looked at fitness magazines and wanted to know how bodybuilders got that way. I have been lifting and exercising for years with minimal to zero results. I tried all different things and at one point I thought I was just one of those people who would be overweight and never have the body I wanted. One day I was in the gym and saw all these tan people who had amazing bodies flexing in the mirror and immediately wanted to know how they got those bodies.

Click To Enlarge.
Ever Since I Was A Little Boy I Have Always Looked At Fitness Magazines.

dot
How I Did It
dot

After I decided I wanted to change my life around and finally get in the shape I always dreamed about, I asked around the gym and people pointed me in the direction of a trainer named Shane Huegly. Little did I know that what he was going to say was going to change my whole life. I met with him and he made a diet and supplement plan for me. He also introduced me to Bodybuilding.com. I said I wanted to do a bodybuilding competition. He said it would be hard but I could do it, if I just followed the plan he laid out. It took a lot of work and dedication and sacrifice. It took me about ten months to complete my transformation. It has changed my whole life, I competed in my first competition in May and took third place. I really enjoyed it and can't wait to do more competitions next year. I will never go back to my old lifestyle. I feel so much happier, cleaner and I know I am an inspiration to many.

I Competed In My First Competition In May And Took Third Place

Click To Enlarge.
I Competed In My First Competition In May And Took Third Place.

dot
Supplements
dot

Note: Supplement dosages and schedule listed below in Diet section.

dot
Diet
dot

Meal 1:
8 Egg Whites
1 cup of dried Oats
Meal 2:
2 scoops Optimum 100% Whey Protein
1 tbsp Natural Peanut Butter
1 serving Gaspari Nutrition SuperPump250 or VPX NO Shotgun
Meal 3:
8 oz Chicken Breast
6 oz Sweet Potato
1 cup Green Beans
Meal 4:
2 scoops Optimum 100% Whey Protein
1 tbsp Natural Peanut Butter
Meal 5:
7 oz Top Round Steak
1 cup White Rice
1 cup Green Beans
Meal 6:
8 oz Chicken Breast
6 oz Sweet Potato
1 cup Green Beans

dot
Training
dot

Day 1: Chest/Triceps
Incline Chest Press: 4 sets of 13, 11, 9, and 8 reps
Flat Bench Press: 4 sets of 13, 11, 9, and 8 reps
Cable Flyes: 3 sets of 12, 10, and 8 reps
Machine Flyes: 3 sets of 12, 10 and 8 reps
Decline Chest Press: 3 sets of 12, 10, and 8 reps
Close-Grip Chest Press: 3 sets of 12,10, and 8 reps
Straight Bar Underhand Pulldown: 3 sets of 12, 10, and 8 reps
V Bar Pulldown: 3 sets of 12, 10, and 8 reps
Overhead Dumbbell: 3 sets of 12, 10, and 8 reps
Day 2: Biceps/Shoulders
Seated Dumbbell Curl: 4 sets of 13,11,9, and 8 reps
Standing Bicep Curl: 4 sets of 13, 11, 9, and 8 reps
Standing Dumbbell Hammer Curl: 4 sets of 13, 11, 9, and 8 reps
Seated Shoulder Press: 4 sets of 13,11, 9 and 8 reps
Shoulder Dumbbell Raises: 4 sets of 13,11,9, and 8 reps
Side Lateral Raises: 4 sets of 13, 11, 9, and 8 reps
Rear Delt Flyes: 4 sets of 13,11, 9 and 8 reps
Day 3: Back
Seated Lat Row: 4 sets 13, 11, 9, and 8 reps
Seated Lat Pulldown: 4 sets 13, 11, 9, and 8 reps
T-Bar Row: 4 sets 13, 11, 9, and 8 reps
Pull-ups: 4 sets 13, 11, 9, and 8 reps
Hyperextensions: 3 sets 12, 10, and 8 reps
Day 4: Legs
Leg Extensions: 4 sets of 13, 11, 9, and 8 reps
Leg Curl: 4 sets of 13, 11, 9, and 8 reps
Squats: 4 sets 13, 11, 9, and 8 reps
Hack Squats: 4 sets 12, 11, 10, and 9 reps
Leg Press: 4 sets of 12,11,10, and 9 reps
Lunges: 2 sets of 40 reps
Calf Raises on the Machine: 4 sets of 25, 20, 15, and 15 reps
Seated Calf Raises: 4 sets of 25, 20, 15, and 15 reps
Donkey Calf Raises: 4 sets 25, 20, 15 and 15 reps
Standing Calf Raises: 3 sets of 20 reps
Days 5-7: Rest