Body Transformation: Down To His Last Out

Paul made rookie mistakes in his bodybuilding, but a work ethic steeped in athletic experience took him to the land of muscle milk and honey.

Name: Paul DeVito
Email: devitopa@msu.edu

Paul DeVito Paul DeVito
AGE 23
HEIGHT
5'10"
WEIGHT
225 lbs
BODY FAT
22-25%
AGE 23
HEIGHT
5'10"
WEIGHT
165 lbs
BODY FAT
5%

Why I Got Started

I have been a competitive athlete my whole life with dreams and aspirations of one day becoming a professional baseball player. At a young age nothing but training and education consumed by daily life. I ate, slept, and dreamt baseball and excelled at it with ease. As I grew my training evolved and my talent, hard work, and dedication awarded me a Division I Baseball scholarship.

I thought my dreams were coming true as I left Michigan to travel south to compete against the nation's top talent. That dream came to an abrupt end after multiple shoulder surgeries to my throwing arm. In an instant, I was told in the nicest way possible I was damaged goods and was no longer needed. For the first time in my life I no longer had athletic direction and had nothing to fill that competitive drive that fueled me every day.

I always trained in the weight room, but never at a bodybuilding type level. I soon turned back to the gym in hopes to take out my frustrations and anger. As time progressed I found a new love and a new dream in the weight room. There, I was able to lose myself in the moment and not rely on anyone else. I controlled my own fate in the gym and could not get enough of it.

Instantly I read and researched everything possible. I continually came across the same quote "To get big, eat big" and I took that advice to the next level, and not in a good way. I wanted to get as naturally big as possible, so to transform my frame I force fed 8 meals per day, spread out every two hours.

Paul dreamed of a baseball career, but his balky shoulder had other plans. No problem - he ended up hitting a grand slam in the gym.

These foods were all healthy, but were consumed in absolute mass quantities. Eating became harder than the workout because I simply hated eating chicken and brown rice multiple times a day. Nothing was measured or weighed out and no cardio was performed to preserve calories. I gave myself a "bulking cut off" point and did not care what I looked like up until that point.

I realize now that what I was doing was completely ridiculous, hence, the giant fat whale you see in my picture. Once I got to that point, it was time to get serious. I wanted to attain that ripped-up, veiny look, and to get there, I knew it would require more dedication and willpower than anything I have ever done before.

How I Did It

To begin my "cutting program" I started a low impact cardio regimen which entailed incline treadmill walking. I slowly built up my cardio sessions over time and reduced my macronutrient consumption. In the beginning, I still did not weigh any food out, I just consumed smaller portions and did not include complex carbs in my later meals.

I continually lost weight following this protocol but soon hit the wall. I then turned to the help of thermogenics which worked well and dropped additional pounds. At the end of the thermogenic cycle, I had lost significant weight but was still not satisfied with my look.

I knew in my mind what I wanted and was still not there. It was then that I turned to a book that absolutely changed my life. I followed the nutritional guidelines and cardio suggestions to a T.

In doing so, the additional weight melted off over time and finally brought my body fat to the levels to what you see now. In a little over 6 1/2 months, I had lost roughly 60 pounds and transformed my body into what I envisioned the whole time.

When everything else falls apart, salvation can be found in clean eating and hard training. Behold, Exhibit A.

Supplements

For all my workout days I consume the following which is calculated out specifically for my bodyweight and goals.

I would not copy or apply either of these to your own workout programs because again they are calculated out for my own bodyweight and personal goals/training.

Pre Workout:
Pre Workout & Post Workout:
Post Workout:
Varies Depending On Diet:

Diet

Now my diet is even more complicated than my pre/post workout shakes. However, I found it more beneficial than any other fat burner on the market.

Step 1: Each week is different and adjusts according to your bodyweight at the start of the week. I take into account my BMR through a calculation. Then add the additional calories that I will burn during my workout and combine that with my BMR.

With that number, I have the total number of calories I will need. Then depending on my goal, whether it be to decrease fat, maintain, or increase muscle total calories are added or subtracted. That's just the first step.

Step 2: Each week consists of a different meal plan with its own guidelines. This way my body does not have time to adapt to a certain routine so it is constantly forced to change. These meal plans consists of Moderate Carb Days (High/low), Keto-runs, Zig-Zag, and Isocaloric.

Depending on the meal plan you pick for the week your total macronutrient breakdown changes whether that be increasing your percent of healthy fats, proteins, carbs or decreasing one or the other.

To accomplish this feat I purchased a scale that measures out macronutrients specifically so I would not always have to calculate the count of proteins or fats in a specific food. Below are sample days for each of the meal plays I have completed.

Zig Zag High Calorie Day

Meal 1:

  • Oatmeal

    Oatmeal

    ¾ cup

  • banana

    Banana

    1

  • Peanut Butter

    Peanut Butter

    2 tbsp

  • Strawberries

    Strawberries

    ¾ cup

  • Whey Protein

    Whey Protein

    37g

  • Pecans

    Pecans

    13g

  • Black Coffee

    Black Coffee

    2 cups

Meal 2:

  • Oatmeal

    Oatmeal

    ¾ cup

  • Peanut Butter

    Peanut Butter

    2 tbsp

  • Pecans

    Pecans

    15.7g

  • Chicken

    Chicken

    4.38 oz

Meal 3:

  • Oatmeal

    Oatmeal

    ¾ cup

  • Peanut Butter

    Peanut Butter

    2 tbsp

  • Pecans

    Pecans

    15.7g

  • Chicken

    Chicken

    4.4 oz

Meal 4:

  • Oatmeal

    Oatmeal

    ½ cup

  • Peanut Butter

    Peanut Butter

    1 tbsp

  • Pecans

    Pecans

    15.7g

  • fish

    Tilapia

    4oz

Meal 5:

Meal 6:

Zig Zag Even Calorie Day

Meal 1:

  • Peanut Butter

    Peanut Butter

    2 tbsp

  • blueberries

    Blueberries

    1 cup

  • Oatmeal

    Oatmeal

    ½ cup

  • protein

    Protein Powder

    34.5 g

  • eggs

    Egg Whites

    3

Meal 2:

  • Oatmeal

    Oatmeal

    ¾ cup

  • almonds

    Almonds

    1oz

  • eggs

    Egg Whites

    3

Meal 3:

  • Oatmeal

    Oatmeal

    ½ cup

  • Chicken

    Chicken

    4.6 oz

  • Pecans

    Pecans

    .5 oz

Meals 4, 5, and 6:

Zig Zag Low Calorie Day

Meals 1, 2, and 3:

  • Oatmeal

    Oatmeal

    ½ cup

  • almonds

    Almonds

    .4 oz

  • eggs

    Egg Whites

    2

Meal 4:

  • almonds

    Almonds

    .4 oz

  • eggs

    Egg Whites

    3

Meal 5:

  • Chicken

    Chicken

    2.52 oz

  • almonds

    Almonds

    .4 oz

Meal 6:

  • Chicken

    Chicken

    2.52 oz

  • almonds

    Almonds

    .4 oz

Keto Run Day

Meal 1:

Meal 2:

  • eggs

    Egg Whites

    4

  • eggs

    Whole Egg

    1

  • Pecans

    Pecans

    1.1 oz

Meal 3:

  • burger

    Turkey Burger

    4 oz

  • almonds

    Almonds

    .67 oz

Meals 4, 5, And 6:

  • Chicken

    Chicken

    4 oz

  • Pecans

    Pecans

    1.1 oz

Training

I am a huge believer in bringing up the weak points in one's physique and prioritizing specific body parts. I love training back more than any other muscle group and found an old Rich Gaspari back attack workout that specializes in width and thickness that I tweaked with the remaining body parts.

Here's a 4-week sample of a specialization I followed and found most beneficial for bringing up the entirety of my back. I usually stick with a workout for 4 weeks max, because I always like to mix it up and keep my muscles from adapting.

I love being sore and once I stop being sore after completing a workout, it is my body's way of telling me I need a new routine or a change of specific sets/reps or exercises. I often incorporate "advanced techniques" as well to mix things up.

This usually includes drop sets, pyramiding, heavy negatives, rest-pause, and FST-7's.

Day 1: Back Thickness/Biceps
  • Barbell Deadlift Barbell Deadlift

    Barbell Deadlift

    5 add sets of 10, 8, 6, 6, 10 reps
  • Bent Over Barbell Row Bent Over Barbell Row

    Bent Over Barbell Row

    4 add sets of 8-10 reps
  • Seated Cable Rows Seated Cable Rows

    Seated Cable Rows

    4 add sets of 10-12 reps
  • Hyperextensions (Back Extensions) Hyperextensions (Back Extensions)

    Weighted Hyperextensions (Back Extensions)

    4 sets of 10-12 reps
  • Spider Curl Spider Curl

    Spider Curl

    5 sets of 8 reps + 4 partial reps at top
  • Barbell Curl Barbell Curl

    Barbell Curl

    3 sets of 8 reps, 10-20 sec rest
  • Machine Bicep Curl Machine Bicep Curl

    Machine Bicep Curl

    3 sets of 10-12 reps
  • Concentration Curls Concentration Curls

    Concentration Curls (Standing)

    3 sets of 12-15 reps
Day 2: Shoulders
  • Seated Side Lateral Raise Seated Side Lateral Raise

    Seated Side Lateral Raise

    3 sets of 10-12 reps
  • Seated Dumbbell Press Seated Dumbbell Press

    Seated Dumbbell Press

    4 sets of 10-12 reps
  • Upright Barbell Row Upright Barbell Row

    Upright Barbell Row

    3 sets of 10-12 reps
  • Reverse Machine Flyes Reverse Machine Flyes

    Reverse Machine Flyes

    3 sets of 10-12 reps
  • Seated Bent-Over Rear Delt Raise Seated Bent-Over Rear Delt Raise

    Seated Bent-Over Rear Delt Raise

    3 sets of 10-12 reps
  • Dumbbell Shrug Dumbbell Shrug

    Dumbbell Shrug

    3 sets of 10-12 reps
  • Barbell Shrug Barbell Shrug

    Barbell Shrug

    3 sets of 10-12 reps
Day 3: Back Width/Triceps
  • Pullups Pullups

    Pullups

    4 sets to failure
  • Wide-Grip Pulldown Behind The Neck Wide-Grip Pulldown Behind The Neck

    Wide-Grip Pulldown Behind The Neck

    4 add sets of 10-12 reps

Superset:

  • Close-Grip Front Lat Pulldown Close-Grip Front Lat Pulldown

    Close-Grip Front Lat Pulldown

    4 sets of 10-12 reps
  • Straight-Arm Dumbbell Pullover Straight-Arm Dumbbell Pullover

    Straight-Arm Dumbbell Pullover

    4 sets of 10-12 reps

Resume Normal Sets; Reps

  • Triceps Pushdown - Rope Attachment Triceps Pushdown - Rope Attachment

    Triceps Pushdown - Rope Attachment

    3 sets of 10-12 reps
  • Cable One Arm Tricep Extension Cable One Arm Tricep Extension

    Cable One Arm Tricep Extension

    3 sets of 10-12 reps
  • Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press

    Close-Grip Barbell Bench Press

    3 sets of 10-12 reps
  • Lying Triceps Press Lying Triceps Press

    Lying Triceps Press

    7 sets of 10-12 reps
Day 4: Legs
  • Leg Extensions Leg Extensions

    Leg Extensions

    4 sets of 10 reps
  • Leg Press Leg Press

    Leg Press

    3 sets of 15-20 reps
  • Hack Squat Hack Squat

    Hack Squat

    3 sets of 8-10 reps
  • Smith Machine Squat Smith Machine Squat

    Smith Machine Squat

    4 sets of 8-10 reps
  • Barbell Lunge Barbell Lunge

    Barbell Lunge

    2 sets of 8 reps, per side
  • Lying Leg Curls Lying Leg Curls

    Lying Leg Curls

    3 sets of 10 reps
  • Seated Leg Curl Seated Leg Curl

    Seated Leg Curl

    3 sets of 10 reps
  • Standing Leg Curl Standing Leg Curl

    Standing Leg Curl

    3 sets of 10 reps
Day 5: Back Width And Thickness/Chest

Superset:

  • Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

    Wide-Grip Lat Pulldown

    4 add sets of 8-10 reps
  • Lying T-Bar Row Lying T-Bar Row

    Lying T-Bar Row

    4 add sets of 8-10 reps

Superset:

  • Close-Grip Front Lat Pulldown Close-Grip Front Lat Pulldown

    Close-Grip Front Lat Pulldown

    4 add sets of 8-10 reps
  • Upright Cable Row Upright Cable Row

    Upright Cable Row

    4 add sets of 8-10 reps

Superset:

  • Wide-Grip Pulldown Behind The Neck Wide-Grip Pulldown Behind The Neck

    Wide-Grip Pulldown Behind The Neck

    4 add sets of 6-8 reps
  • Incline Bench Pull Incline Bench Pull

    Incline Bench Pull

    4 add sets of 6-8 reps

Resume Normal Sets; Reps

  • Barbell Incline Bench Press - Medium Grip Barbell Incline Bench Press - Medium Grip

    Barbell Incline Bench Press - Medium Grip

    4 add sets of 8-12 reps
  • Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

    Barbell Bench Press - Medium Grip

    3 sets of 8-10 reps

Superset:

  • Dips - Chest Version Dips - Chest Version

    Dips - Chest Version

    3 sets to failure
  • Machine Bench Press Machine Bench Press

    Machine Bench Press

    3 sets of 8-10 reps

Resume Normal Sets; Reps

  • Smith Machine Incline Bench Press Smith Machine Incline Bench Press

    Smith Machine Incline Bench Press

    3 sets of 8-10 reps
  • Plyo Kettlebell Pushups Plyo Kettlebell Pushups

    Plyo Kettlebell Pushups

    2 sets to failure, each side
Days 6 and 7: Rest

Suggestions For Others

My biggest piece of advice is never stop learning, reading, and talking to others. You never know who you are talking to and what kind of knowledge they have and how much it can benefit you.

Do only what works for you specifically, everyone's body is 100% different and adapts and grows differently than others. What works for your best friend or a specific routine you read about may or may not work for you. The trick is to make that mind-muscle connection with your body and really tune in to what works best for you and apply it to your workouts.

Absolutely nothing is immediate, and nothing is easy. If you put the time and energy into it, you can accomplish anything. Never let someone tell you that you can't succeed in what you are doing. Most likely they are jealous and are simply trying to hide their own insecurities.

The last piece of advice I can pass on to you is one that was passed on to me by my favorite bodybuilder of all time Frank Zane: "Never stop growing."