Body Transformation: Post-College Reversal

College had its way with Andrew’s body. When the party was over he repaired the damage and created new, healthy habits. See how he turned his party pack into a sculpted six-pack!

Name: Andrew Fierman
Email: ASFierman@gmail.com

Andrew Fierman Andrew Fierman
AGE 22
HEIGHT
5'8"
WEIGHT
189 lbs
BODY FAT
20%
AGE 25
HEIGHT
5'8"
WEIGHT
166 lbs
BODY FAT
9.5%

Why I Decided To Transform

I graduated from college in June 2009, came home from school at 189 pounds, looked in the mirror, and really recognized how much damage all the partying and bad eating habits did to my body.

I had never been into weightlifting before, but I knew it was time to make a change for myself. I started going to the gym, learning how to properly use the machines and weights, as well as figuring out lifting routines.

Before long, I became entrenched in the lifting lifestyle. I was noticing the changes to my body, my confidence level, and my overall outlook on life. I realized that bodybuilding had become an integral part of my life and have been going consistently ever since.

How I Accomplished My Goals

I have to give a lot of credit to my trainer. He set me up with multiple routines for each body group. With time and practice, I got comfortable with the exercises. Then I started to create my own routines that I felt most comfortable with and have stuck by them for years.

The first year and a half was purely lifting and I didn't focus on dieting. Once I hit a certain point, I decided I needed to implement a more strict diet in order to push myself further.

I went back to my trainer who set me up with a diet designed around eating below standard maintenance in order to cut weight and gain definition.

With the combination of increased cardio work, playing basketball every Monday, Baseball on Sunday, and continuing to be at the gym four days a week, I've been able to cut the extra weight. It has brought me to where I am today!

Supplements That Helped Me Through The Journey

Morning
Pre-Workout
Post-Workout
  • BSN CellMass

    BSN CellMass

    1 scoop

Diet Plan That Guided My Transformation

Meal 1
  • eggs

    Egg

    1

  • eggs

    Egg Whites

    3

  • American Cheese

    American Cheese

    1 slice

  • english muffin

    Whole Wheat English Muffin

    1

Meal 2
  • yogurt

    Greek Yogurt

    1 serving

  • banana

    Banana

    1

Meal 3
  • steak chicken

    Grilled Steak or Chicken

    6oz

  • brown rice

    Whole Grain Brown Rice

    1 1/2 cups

  • broccoli

    Broccoli

    1 cup

Meal 4
Meal 5
  • steak chicken

    Grilled Steak or Chicken

    6oz

  • brown rice

    Whole Grain Brown Rice

    1 1/2 cups

  • broccoli

    Broccoli

    1 cup

Meal 6
  • banana

    Bananas

    2

  • peanut butter

    Peanut Butter

    1 tbsp

  • yogurt

    Greek Yogurt

    1 serving

Training Regimen That Kept Me On Track

Day 1: Basketball League
Day 2: Chest/Triceps

Cardio Warm-Up:

  • Jogging-Treadmill Jogging-Treadmill

    Cardio

    10 min

Exercises:

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

    Barbell Bench Press - Medium Grip

    1 warm-up set of 15 reps, 3 working sets of 12, 10, 8 reps
  • Weighted Bench Dip Weighted Bench Dip

    Weighted Bench Dip

    3 sets to failure
  • Incline Dumbbell Press Incline Dumbbell Press

    Incline Dumbbell Press

    3 sets of 12, 10, 8 reps
  • Decline Dumbbell Flyes Decline Dumbbell Flyes

    Decline Dumbbell Flyes

    3 sets of 10 reps
  • Flat Bench Cable Flyes Flat Bench Cable Flyes

    Flat Bench Cable Flyes

    3 sets of 10 reps
  • Incline Cable Flye Incline Cable Flye

    Incline Cable Flye

    3 sets of 10 reps
  • Triceps Pushdown - Rope Attachment Triceps Pushdown - Rope Attachment

    Triceps Pushdown - Rope Attachment

    3 add sets of 10 reps
  • Lying Triceps Press Lying Triceps Press

    Lying Triceps Press

    3 add sets of 10 reps
Day 3: Back/Biceps

Cardio Warm-Up:

  • Jogging-Treadmill Jogging-Treadmill

    Cardio

    10 min

Exercises:

  • Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

    Wide-Grip Lat Pulldown

    3 sets of 10 reps
  • Close-Grip Front Lat Pulldown Close-Grip Front Lat Pulldown

    Close-Grip Front Lat Pulldown

    3 sets of 10 reps
  • Barbell Deadlift Barbell Deadlift

    Barbell Deadlift

    3 sets of 10 reps
  • Bent Over Barbell Row Bent Over Barbell Row

    Bent Over Barbell Row

    3 sets of 10 reps
  • EZ-Bar Curl EZ-Bar Curl

    EZ-Bar Curl

    3 sets of 10 reps
  • Cable Hammer Curls - Rope Attachment Cable Hammer Curls - Rope Attachment

    Cable Hammer Curls - Rope Attachment

    3 sets of 10 reps
  • Preacher Curl Preacher Curl

    Preacher Curl

    3 sets of 10 reps
Day 4: Shoulders/Cardio

Cardio:

  • Cardio Cardio

    Cardio

    2 mile run

Exercises:

  • Standing Military Press Standing Military Press

    Standing Military Press

    3 sets of 10 reps
  • Dumbbell Shrug Dumbbell Shrug

    Dumbbell Shrug

    3 sets of 10 reps
  • Barbell Rear Delt Row Barbell Rear Delt Row

    Barbell Rear Delt Row

    3 sets of 10 reps
  • Cable Seated Lateral Raise Cable Seated Lateral Raise

    Cable Seated Lateral Raise

    3 sets of 10 reps
Day 5: Legs

Cardio Warm-Up:

  • Jogging-Treadmill Jogging-Treadmill

    Cardio

    20 min jogging/fast walk

Exercises:

  • Barbell Squat Barbell Squat

    Barbell Squat

    3 sets to failure
  • Leg Extensions Leg Extensions

    Leg Extensions

    3 sets to failure
  • Leg Press Leg Press

    Leg Press

    3 sets to failure
  • Standing Calf Raises Standing Calf Raises

    Standing Calf Raises

    3 sets to failure
Day 6: Rest
Day 7: Baseball League

Suggestions For Aspiring Transformers

Set goals to reach for your accomplishments. It always helped keep me motivated to strive for that next checkpoint. Know what you're doing. If necessary, have a trainer show you the proper ways to do exercises to maximize efficiency.

Don't be afraid to have a re-feed day to enjoy some other foods once in awhile; it quenches your cravings and allows you to stay on your diet longer.

Lastly, enjoy it! Know that every hard day of work is one step closer to your goals.