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Before: 163 lbs |
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After: 122 lbs |
Vital Stats
Name: Dan Vadnais
Email: Danv027@yahoo.com
Age: 15
Bodyspace: bodyspace.bodybuilding.com/danv027
Before:
Weight: 163 lbs
Body Fat: 28%
After:
Weight: 122 lbs
Body Fat: 12%
Why I Got Started
Summer of 2007 really sucked because that was when I was at my all time fattest. I always told myself that I needed to lose weight as a kid and I just never committed myself to diet and exercise until September of 2007. I felt like it needed to be done now or else it would never happen so I set my mind to it.
My 17 year old cousin showed me the ropes of lifting and taught me the basics. But I really wanted to lose body fat before I focused too much on gaining muscle because I want an overall physique. What could you possibly take more pride in other than your own body? I wanted to be able to take pride in the way I look. That was why I got started.
Click To Enlarge. What Could You Possibly Take More Pride
In Other Than Your Own Body?
How I Did It
Last fall before school I started watching my diet, lifting and running (nothing major), but at least I was following a strict routine. The results that I saw after just a month or so gave me the motivation that I needed and from there I was hooked. Over the winter for cardio I would run or jump rope every day.
People started noticing very quickly that a lot was changing about my physique. Surprisingly, most of my cutting and weight loss actually occurred in the winter. Now that spring has arrived I've really upped my mileage for running. People are always asking me how I did it and the truth is not what they want to hear.
They want to hear a secret or an easy way to get in shape quick. The truth is that there are no secrets and I did it by hard work and determination.
Click To Enlarge. The Truth Is That There Are No Secrets.
Supplements
Diet
Breakfast
- 1 cup Oatmeal (with water)
- 2 egg whites
- Protein Shake
Lunch
- Peanut butter and chicken breast (or tuna) sandwich on whole grain bread
- banana
- saltine crackers
- orange
After Run
Dinner
- Chicken breast
- Potatoes
- Salad
After Lifting
Lots of water!
Training
Sunday - Chest:
- Flat bench press - 4 sets, 8-15 reps
- Inclined bench press - 4 sets, 8-15 reps
- Flat flyes - 4 sets, 8-15 reps
- Inclined flyes - 4 sets, 8-15 reps
- Dips - 4 sets, 8-15 reps
Monday - Back:
- Bent over barbell rows - 4 sets, 20 reps
- Deadlifts - 4 sets, 20 reps
- Dumbbell rows - 4 sets, 20 reps
Tuesday - Arms:
- Barbell curls (21's)
- Concentration curls - 4 sets, 30 reps
- Dumbbell curls (21's)
- Triceps extensions - 4 sets, 30 reps
Wednesday - Legs:
- Squats - 4 sets, 20 reps
- Knee / Hip Raise On Parallel Bars - 4 sets to failure
- Calf raises - 4 sets, 50 reps
Thursday - Shoulders:
- Laterals - 4 sets, 10-20 reps
- Standing over the head press - 4 sets, 10-20 reps
- Seated military press - 4 sets, 10-20 reps
- Shrugs - 4 sets, 10-20 reps
Friday - Chest:
- Flat bench press - 4 sets, 8-15 reps
- Inclined bench press - 4 sets, 8-15 reps
- Flat flyes - 4 sets, 8-15 reps
- Inclined flyes - 4 sets, 8-15 reps
- Dips - 4 sets, 8-15 reps
Saturday - Back:
- Bent over barbell rows - 4 sets, 20 reps
- Deadlifts - 4 sets, 20 reps
- Dumbbell rows - 4 sets, 20 reps
In the beginning when I was only running about 3 miles, I did it every day, if not I would jump rope. Now that I have progressed and built up endurance, I just run every other day 7-11 miles. Weight training every day rarely taking a day off from that.
Suggestions For Others
In my opinion, you really can't achieve the results you want if your just dieting or just exercising, you need both of them. You're the only one holding yourself back. You have to push yourself. Success comes from sacrifice. Once you accept that, your goals can be achieved.
Click To Enlarge. You Have To Push Yourself.