Body Transformation: Tommy's New Guns

Tommy broke down. His weight terrorized him. Fresh dedication and some friendly advice helped him go from obese to organized. He lost 125 pounds!

Name: Tommy Nybeck Jr.
Email: tommynybeck@gmail.com

Tommy Nybeck Jr Tommy Nybeck Jr
AGE 17
HEIGHT
6'0"
WEIGHT
330 lbs
BODY FAT
42%
WAIST
48"
AGE 20
HEIGHT
6'0"
WEIGHT
204 lbs
BODY FAT
9%
WAIST
34"

Why I Got Started

I got tired of always being known as the fat kid. I was obese, and seeing myself in the mirror scared me. I was so upset with my weight I would dread even going to the doctor because I knew I would get weighed. It was a reality I did not want to face.

One day I sat and talked with my mother and father, and could not stop crying, I broke down. I didn't want to be fat anymore. I was tired of being picked on and called names. I knew I had to make a change.

My mother bought me a gym membership that year for my birthday. I started to change the way I ate, and from there on my life completely did a 180.

How I Did It

I started out slow, walking on the treadmill for 5 - 10 minutes. Lifting a little bit of weight here and there and trying to eat right. That all changed a little later when my best friends A.J. and Daquane really got me into lifting.

I then got teamed up with Hunt-Fitness. They changed me forever. They got me set up on a correct diet, measuring out all of my macros and micros. I did my first show in October 2011 and placed 5th. Although I was not up to par, I was proud of myself. I am currently in prep for my second show and got everything down pat with Hunt-Fitness and we are aiming to take top 3.

This we believe is 100% achievable and without them or the support of my wife and family I could not do it. I dropped down from 330lbs to my current 204, and aiming for 190 for my next show.

Supplements

Right now I am on Muscle Tech's whey protein. I take 2 scoops in the morning, 2 scoops post workout, and 2 scoops usually before bed.

Morning, Post Workout, & Before Bed:
  • MuscleTech Nitro-Tech Hardcore Pro Series

    MuscleTech Nitro-Tech Hardcore Pro Series

    2 scoops

Diet

Because I am with Hunt-Fitness and they customize everything, the details of my contest diet are only for me. However here is the basic bulk diet I follow:

Meal 1:

  • eggs

    Whole Eggs, Egg Whites

    2 / 10

    Other Options:
    2 scoops Whey Protein
  • oats

    Oats

    1 cup

Meal 2:

  • chicken

    Chicken Breast

    8oz

  • brown rice

    Brown Rice

    1.5 cups

  • veggies

    Green Veggies

    1 large serving

Meal 3:

  • chicken

    Chicken Breast

    8oz

  • brown rice

    Brown Rice

    1.5 cups

  • veggies

    Green Veggies

    1 large serving

Meal 4: Post Workout

Meal 5:

  • Lean Red Meat

    Lean Red Meat

    8oz

  • potato

    Russet Potato

    8oz

  • veggies

    Green Veggies

    1 large serving

Meal 6:

  • eggs

    Egg Whites

    10

    Other Options:
    2 scoops Whey Protein
  • peanut butter

    Natural Peanut Butter

    2 tbsp

Training

I have went with many different style of training from your basic power lifting routine, to FST-7, to the Hunt-Fitness style of Layne Norton's PHAT program known as MST. What has worked best for me is high volume of the basic lifts and going heavy as possible.

I believe you have to keep your body guessing, so I go in each day only knowing what body part I am going to hit nothing else. I just do different lifts for that certain body part that I feel is the best for me that day and go heavy and hard.

I always do a warm-up with some form of cardiovascular exercise before hitting the weights. It can be as simple as 5-10 minutes on the treadmill. Then I perform a few light warm-up sets at the beginning of the program. Make your training progressive, try to increase weight, increase reps, or decrease rest time every workout.

Day 1: Legs/Calves
  • Barbell Squat Barbell Squat

    Barbell Squat

    4 add sets of 12, 10, 8, 6 reps
  • Leg Press Leg Press

    Leg Press

    4 sets of 10-16 reps
  • Leg Extensions Leg Extensions

    Leg Extensions

    3 sets of 12-15 reps
  • Seated Leg Curl Seated Leg Curl

    Seated Leg Curl

    3 sets of 10-12 reps
  • Stiff-Legged Barbell Deadlift Stiff-Legged Barbell Deadlift

    Stiff-Legged Barbell Deadlift

    3 sets of 10-12 reps
  • Seated Calf Raise Seated Calf Raise

    Seated Calf Raise

    5 sets 10-12 reps
  • Standing Barbell Calf Raise Standing Barbell Calf Raise

    Barbell Calf Raise (without weight)

    5 sets of 25-50 reps
Day 2: Chest/Biceps
  • Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

    Barbell Bench Press - Medium Grip

    4 add sets of 12, 10, 8, 6 reps
  • Incline Dumbbell Press Incline Dumbbell Press

    Incline Dumbbell Press

    3 sets of 6 reps, 3 sets of 8 reps, 1 add set of 6 reps, 2 sets of 6 reps
  • Dumbbell Flyes Dumbbell Flyes

    Dumbbell Flyes

    3 sets of 8-12 reps
  • Straight-Arm Dumbbell Pullover Straight-Arm Dumbbell Pullover

    Straight-Arm Dumbbell Pullover

    3 sets of 8-12 reps
  • Barbell Curl Barbell Curl

    Barbell Curl (pyramid)

    4 sets of 12, 10, 8, 5-7 reps
  • Dumbbell Bicep Curl Dumbbell Bicep Curl

    Dumbbell Bicep Curl

    3 sets of 8-12 reps
  • Preacher Curl Preacher Curl

    Preacher Curl

    3 sets of 8-12 reps
Day 3: Rest
Day 4: Shoulders/Triceps
  • Dumbbell Shoulder Press Dumbbell Shoulder Press

    Dumbbell Shoulder Press

    4 add sets of 12, 10, 8, 6-8 reps
  • Side Lateral Raise Side Lateral Raise

    Side Lateral Raise

    3 sets of 8-12 reps
  • Seated Bent-Over Rear Delt Raise Seated Bent-Over Rear Delt Raise

    Seated Bent-Over Rear Delt Raise

    3 sets of 8-12 reps
  • Barbell Shrug Barbell Shrug

    Barbell Shrug

    3 sets of 8-12 reps
  • Lying Triceps Press Lying Triceps Press

    Lying Triceps Press

    4 sets of 12, 10, 8, 6-8 reps
  • Standing Dumbbell Triceps Extension Standing Dumbbell Triceps Extension

    Standing Dumbbell Triceps Extension

    3 sets of 8-10 reps
  • Triceps Pushdown Triceps Pushdown

    Triceps Pushdown

    3 sets of 8-12 reps
Day 5: Back
  • Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

    Wide-Grip Lat Pulldown

    4 sets of 12 reps
  • Barbell Deadlift Barbell Deadlift

    Barbell Deadlift

    3 add sets 10 reps*
  • Bent Over Barbell Row Bent Over Barbell Row

    Bent Over Barbell Row

    4 add sets of 12, 10, 8, 6-8 reps
  • One-Arm Dumbbell Row One-Arm Dumbbell Row

    One-Arm Dumbbell Row

    3 sets of 8-12 reps
  • Seated Cable Rows Seated Cable Rows

    Seated Cable Rows

    3 sets of 8-12 reps
Day 6: Rest
Day 7: Repeat Day 1
Abs: Performed 2-3x/week
  • Cable Crunch Cable Crunch

    Cable Crunch

    3 sets of 15-20 reps
  • Hanging Leg Raise Hanging Leg Raise

    Hanging Leg Raise

    3 sets of 15-20 reps
  • Oblique Crunches Oblique Crunches

    Oblique Crunches

    3 sets of 15-20 reps
  • Plank Plank

    Plank

    3 sets of 45-60 sec holds
Cardio: Performed 6x/week
  • Running, Treadmill Running, Treadmill

    Running, Treadmill

    I alternate between 30 min HIIT and 40 min LISS

* Add weight each set but stay at ten reps per set. Concentrate on perfect form and add weight very gradually in 5-lb. increments each week.

Suggestions For Others

DO NOT give up! I have fought and cried through my journey. I wake up sometimes at 4:30am to do cardio before a 12 hour shift and then do a weight lifting session right after work.

It's going to be hard, and sometimes just like me you won't see the changes in yourself. But they are there! I look at myself some days and don't see or feel that I have changed but this life will mentally break you if you let it.

Stay focused, stay positive, and cherish the support of your family and loved ones. Mine have been awesome, my wife has put up with me through prep where I can be a real jerk. It's as hard on them as it is you. But don't give up even when you feel you cannot go on any longer.

You WILL make it, just keep hope alive.