Vital Stats
Name: Dave Kantrowitz
Email: [email protected]
BodySpace: DKFLEX1
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Before: |
After: |
Why I Got Started
After my last bodybuilding competition back in November of 2009 I really fell off the face of the fitness world. I was eating horribly, training poorly, and just not taking good care of myself at all.
In mid March 2010 I decided that enough was enough and I was not only going to get back into shape, but I was going to compete again by the summer. Unfortunately I was sitting at a disgusting 196 pounds with 15% body fat, far from my lean look as a bodybuilder back in November. I set the goal for myself that in 10 weeks, I would transform myself back into a competition bodybuilder.
Click To Enlarge. I Set The Goal For Myself That In 10 Weeks, I Would Transform
Myself Back Into A Competition Bodybuilder.
How I Did It
I started off my 10-week training program with low impact, long duration treadmill sessions, about 45 minutes on a 15% incline at 3.5 miles per hour. I changed my diet around completely, cutting out all the nonsense I was eating and getting back to a competitive diet consisting of egg whites, grilled chicken, lean meats, essential fats, and well-organized supplements. Soon after starting my training, it was like my whole life did a 360, I felt better, starting looking better, and loved the progress I was making from day to day.
At the end of the 10 weeks, I competed in the NABBA Garden State Grand Prix where I placed 3rd. The competition was great, but it was the journey there that taught me the most.
Click To Enlarge. I Changed My Diet Around Completely Cutting Out All The Nonsense I
Was Eating And Getting Back To A Competitive Diet.
Supplements
Note: Supplement dosages and schedule listed below in Diet section.
Diet
Meal 1:
- 1 serving Beverly International Lean Out
- 1 ½ scoops of Optimum Nutrition Gold Standard Whey
- ½ cup dry Oats
- 1 cup of unsalted, dry Roasted Peanuts
Meal 2:
- 1 cup dry Oats
- 6 Egg Whites
Meal 3: Pre Workout
- 1 serving Beverly International Lean Out
Meal 4: Weight Training
- 2 scoops SciVation X-tend
Meal 5: Post Workout
- 1 ½ scoops Optimum Nutrition Gold Standard Whey
Meal 6:
- 4-8oz Grilled Chicken or Lean Beef
- 8oz Broccoli
Meal 7: Cardio
- 2 scoops SciVation X-tend
Meal 8:
- 1 ½ scoops Optimum Nutrition Gold Standard Whey
Training
Day 1: Arms/Abs
- Cardio: 45-90 min on Treadmill
- Dumbbell Curls: 3 sets 6-10 reps
- Barbell Curls: 3 sets 6-10 reps
- Seated Preacher Curls: 4 sets 8-12 reps
- EZ Bar Curls: 1 set to failure
- Skull Crushers: 3 sets 6-10 reps
- Rope Pulldown: 3 sets 6-10 reps
- Kickbacks: 4 sets 8-12 reps
- Dips: 1 set to failure
- Sit Ups: 4 sets 50 reps
- Weighted Rope Ab Curls: 3 sets 15 reps
- Hanging Leg Raises: 3 sets 15 reps
Day 2: Shoulders
- Cardio: 45-90 min on Treadmill
- Front Raises: 3 sets 6-10 reps
- Lateral Raises: 3 sets 6-10 reps
- Seated Shoulder Press: 3 sets 6-10 reps
- Upright Rows: 3 sets 6-10 reps
- Shrugs: 3 sets 6-10 reps
Day 3: Back/Abs
- Cardio: 45-90 min on Treadmill
- Pull-ups: 5 sets 15 reps
- Wide-Grip Lat Pulldowns: 4 sets 6-10 reps
- Close Grip Lat Pulldowns: 3 sets 6-8 reps
- Deadlifts: 3 sets 6-8 reps
- T-Bar Rows: 4 sets 12-15 reps
- Sit Ups: 4 sets 50 reps
- Weighted Rope Ab Curls: 3 sets 15 reps
- Hanging Leg Raises: 3 sets 15 reps
Day 4: Chest
- Cardio: 45-90 min on Treadmill
- Incline Bench Press: 4 sets 6-10 reps
- Incline Dumbbell Press: 4 sets 6-10 reps
- Incline Dumbbell Flyes: 4 sets 12-15 reps
- Flat Bench Press: 5 sets to failure
Day 5: Legs/Abs
- Cardio: 45-90 min on Treadmill
- Squats: 4 sets 6-8 reps
- Stiff Leg Deadlifts: 3 sets 6-10 reps
- Leg Extensions: 4 sets 6-10 reps
- Leg Curls: 4 sets 6-10 reps
- Seated Calf Raises: 2 sets to failure
- Standing Calf Raises: 2 sets to failure
- Sit Ups: 4 sets 50 reps
- Weighted Rope Ab Curls: 3 sets 15 reps
- Hanging Leg Raises: 3 sets 15 reps
Day 6: Rest
Day 7: Rest
Suggestions For Others
Never give up on yourself. If you set realistic and achievable short term goals which lead to a cumulative long term dream, you would be amazed at the progress you can make through determination and will power. Don't worry about what other people are doing in the gym, concentrate on your goals and diet and you will see great results!
Click To Enlarge. Never Give Up On Yourself.