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Body Transformation: Nick Trebesch, Average Wasn't Good Enough!

For Nick Trebesch, 'skinny guy abs' weren't enough. With a little inspiration from Steve Cook and BodySpace, Nick turned his average body into a stage-worthy physique!

Why I decided to transform

I had always had a very lean physique, and was blessed with a high metabolism, so it never took much effort to get those "skinny guy abs." It wasn't until my high school career ended that I became inspired to make a change in my physique for the better.

I started with a spark of interest to put a little muscle on my skinny frame. I had always been moderately athletic, and had a physique that I thought was fairly average.

How I accomplished my goals

I went to and found so many workout plans, nutrition plans, and so on that I felt overwhelmed with all of the new information I available to me.

I decided to do a trainer, and opted for Steve Cook's Big Man on Campus trainer. I went at it 100 percent, and left no stone unturned. I really wanted to do it correctly. I followed the trainer religiously: workouts, supplements, and nutrition. It was a big change from my usual habits: just winging it, going to the gym, and paying no mind to my nutrition at all.

Before /// 145 lbs
After /// 155 lbs
AGE 18 / HEIGHT 5'9" / BODY FAT 8%
AGE 19 / HEIGHT 5'10" / BODY FAT 8%
Post To Fitboard

I finished the entire trainer and saw incredible results. These results inspired me further, and within the month I became completely hooked on bodybuilding. That first spark of interest has since turned into a full-on inferno of passion for bodybuilding.

I find inspiration daily in the results I have worked for, and am usually very motivated to go to the gym. However, when I am not, I rely on my gym partner to push me to go and get a good workout in. A good gym partner is one of the best motivational methods for me.

When I didn't have a gym buddy to help me out, I watched motivational videos. Steve Cook is one of my biggest inspirational figures, and I watched a lot of his videos to help get me in the mindset to go lift.

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Supplements that helped me through the journey

Supplement Stack

Diet plan that guided my transformation

My diet has been a big key to my success. I prep meals every Sunday, so all my food is ready to be heated and eaten at the appropriate time of day.

I always have this many meals, but the types of food I prepare vary.

Meal 1
Meal 2
Meal 3
Meal 4: Pre-workout Smoothie
Meal 5: Post-workout Shake
Meal 6: 1 Hour After Post-workout Shake
Meal 7: Late Night
Meal 8: Before Bed

Training regimen that kept me on track

The following is my go-to routine. I like to mix things up constantly, however. You will never see me doing the same workout more than two weeks in a row.

Day 1: Chest/Calves
Day 2: Back/Abs
Day 3: HIIT Cardio
Day 4: Shoulders/Traps/Calves
Day 5: Arms/Abs
Day 6: Legs/Calves
  • Barbell Squat Barbell Squat Barbell Squat
    2 warm-up sets of 8-12 reps
    5 working sets of 6-12 reps (2 sets to failure)
  • Hack Squat Hack Squat Hack Squat
    3 working sets of 12-16 reps (last set to failure)
  • Leg Extensions Leg Extensions Leg Extensions
    5 working sets of 6-12 reps (last set to failure and dropset on last set)
  • Stiff-Legged Barbell Deadlift Stiff-Legged Barbell Deadlift Stiff-Legged Barbell Deadlift
    2 warm-up sets of 8-12 reps
    5 working sets of 6-12 reps (last set to failure)
  • Seated Leg Curl Seated Leg Curl Seated Leg Curl
    5 working sets of 6-12 reps (last set to failure and dropset on last set)
  • Standing Calf Raises Standing Calf Raises Standing Calf Raises
    2 warm-up sets of 8-12 reps
    4 working sets of 6-12 reps (2 sets to failure)
  • Seated Calf Raise Seated Calf Raise Seated Calf Raise
    4 working of sets 6-12 reps (2 sets to failure)
Day 7: Rest

What aspect challenged me the most

"I have found success by always keeping my goals in mind, and always putting in that little bit of extra effort."

Honestly, I embraced the whole challenge very well, and continue to do so. I rarely have days where I am not motivated, or feel like I want to cheat on my diet. It generally works very smoothly.

My biggest obstacle, however, has definitely been defending this lifestyle to my friends and family. I lived on campus for the bulk of my transformation, so there was constant peer pressure to have food that doesn't fit in my diet, stay up too late, or to drink.

My future fitness plans

I am pursuing a degree in exercise science, and someday aspire to be a personal trainer. I am currently working toward a bodybuilding physique competition one year from now.

Suggestions for aspiring transformers

I find the greatest success in bodybuilding is in embracing the lifestyle. You can go through the grind of "Eat, Sleep, Train, Repeat," but what good is it doing you if you don't know where the grind is taking you? I have found success by always keeping my goals in mind, and always putting in that little bit of extra effort, whether it's putting spinach in your omelet because I know it's a good antioxidant, or turning my elbows up just the slightest bit on the last rep of my lateral raises.

My favorite quote by Steve Cook speaks a bit to this point: "It has been said, that it's not where you start, but where you finish. I say, there is no finish line. So learn to enjoy the journey. Endure the sweat, the struggle, the soreness. Embrace the daily grind and give it your all."

How helped me reach my goals was a great source of inspiration for me. I got started with the "Big Man on Campus" trainer, and received support from like-minded people on BodySpace. The site is full of articles that almost always pertain to me, and I've gained a tremendous amount of fitness knowledge here.

Nick's Top Gym Tracks

"Live for the Night"
Aloe Blacc
"The Man"
30 Seconds to Mars
"This is War"

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