Matt always enjoyed weight training, but it wasn't until he entered college that he began taking it serious. Read on to learn how he shed 45 pounds and stepped on stage at his first bodybuilding competition!
I always enjoyed weight training since I began high school. I played football and rugby for all 4 years, and I did weights on the side to keep me in what I thought at the time was good shape. Once I started college I got out of sports and began weight training more seriously.
A friend of mine had entered a bodybuilding competition and I thought it would be a good goal for me. I decided to train for a contest in 2009 as some motivation to lose weight. This is where I stepped things up a notch.
Click Image To Enlarge. Once I Started College I Got Out Of Sports And Began Weight Training More Seriously.
How I Did It
I weighed 205 pounds in January of 2009. I increased my cardio and got down to about 190 pounds by the time March came around. A buddy of mine had an uncle who used to compete and is now a judge. He gave me some advice of what to eat and what to stay away from.
My training routine was three days on and one day off at the gym each week. I did not go by the day of the week but stuck to this schedule every week so the days you weight train are different each week.
I did a half hour of cardio as soon as I woke up in the morning 5 days of the week. I would not do my morning cardio on an off day, but did them on training days. My cardio was also low intensity, just a good steady jog for 30 minutes each morning. I did not do any other cardio throughout my training, solely just 30 minutes in the morning as soon as you wake up (before eating) 5 days of the week.
I continued this training schedule right up until 2 days before my first competition. From January 2009 until November 14, I lost nearly 50 pounds, and I feel great. I am a lot more confident with myself and my body. I am no longer afraid to take my shirt off no matter where I am.
Click Image To Enlarge. I Am A Lot More Confident With Myself And My Body.
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My training routine was 3 days on and 1 day off. I find the best way to divide your body parts with this routine is to do them all within those 3 days. This allows for the perfect amount of hours between each consecutive workout (about 60 hours) for recovery, but thrive for muscle growth.
READING THIS WORKOUT LOG
Failure - That point in an exercise at which you have so fully fatigued your working muscles that they can no longer complete an additional repetition of a movement with strict biomechanics.
21s - When performing 21s, 7 reps are performed in the lower half of the motion, then 7 reps are performed in the upper half, and the set is finshed with 7 complete reps.
Great transformation, I think your initial fat % estimate was lowballed by around 10% though (which makes it that much more impressive). I started my transformation in January this year at about the same weight and appearance as you @ ~29% bf. It's nice to see someone built similarly to me go through the same transformation I'm in the middle of and to see where you ended up.
Keep up the good work and good luck in future competitions!