Vital Stats
Name: David Cullen
Email: davidcullen32@yahoo.ie
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| Before: |
After: |
Why I Got Started
I've been lifting weights for the past 3 years, but I now want to make transition from casual weight lifter to bodybuilder. I plan on competing in 2011 so I decided to diet down, as practice to see how my body would respond and also to reveal my weaknesses so they can be improved.
Also my girlfriend and I had our first baby in December 2009 and as you can see from my before picture, I got fat and let myself go.
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I Decided To Diet Down, As Practice To See How My Body Would Respond And Also To Reveal My Weaknesses So They Can Be Improved.
How I Did It
My transformation took 16 weeks. I started off doing cardio 3 mornings per week before breakfast and gradually increased until I was doing cardio for 45 minutes 6 mornings per week and 30 minutes after weight training sessions.
I lifted weights 4 days per week, Monday-back, Tuesday-chest/biceps, Thursday-legs and Friday-shoulders/triceps. I trained abs Monday, Wednesday and Friday with cardio in the mornings and calves on Tuesdays and Thursdays with cardio in the mornings.
I used a cyclic ketogenic diet and cycled 3 low days of carbohydrates with 1 high day and repeat. This averaged 130g carbs on a low day and 500g of carbs on high day. I took in about 350g protein per day to minimize muscle loss and my fats came from supplementing with Udo's Oil.
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I used A Cyclic Ketogenic Diet And Cycled 3 Low Days
Of Carbohydrates With 1 High Day.
Supplements
The only supplements I used were ECA, green tea 3-4 times a day, multivitamins with iron, vitamin c and calcium and vitamin d.
Before cardio or weight training:
- ECA: 1 tab increased to 3 tabs after 4 weeks
After Cardio:
- Multivitamins with Iron: 2 tabs
Once Daily:
Diet
Low Carb Day
Before Fasted Cardio:
- 1 cup Green Tea
Meal 1: Post Cardio
- 50g Oats
- 6 Egg Whites, 2-3 Whole Eggs
Meal 2:
- 200g Chicken Breast
- 10ml Udo's oil
Meal 3: Pre Workout
Meal 4: Post Workout
Meal 5:
- 200g Chicken Breast
- 10ml Udo's Oil
Meal 6:
High Carb Day
Before Fasted Cardio:
- 1 cup Green Tea
Meal 1: Post Cardio
- 150g Oats
- 6 Egg Whites, 2-3 Whole Eggs
Meal 2:
- 200g Chicken Breast
- 100g Brown Rice
- 10ml Udo's Oil
Meal 3: Pre Workout
Meal 4: Post Workout
Meal 5:
- 200g Chicken Breast
- 100g Brown Rice
- 10ml Udo's Oil
Meal 6:
Training
Day 1: Back
- Chin ups: 3 sets of 15-12 reps
- Underhand Lat Pulldown: 3 sets of 15-10 reps
- Bent Over Barbell Row: 4 sets of 15-6 reps
- Seated Cable Rows: 3 sets of 15-10 reps
- Deadlifts: 5 sets of 15-6 reps
- Bent Over Dumbbell Raises: 3 sets of 15-12 reps
Day 2: Chest
- Incline Dumbbell Press: 4 sets of 15-10 reps
- Decline or Flat Barbell: 4 sets of 12-6 reps
- Incline Dumbbell Flyes: 3 sets of 15-10 reps
- Cable Crossovers: 3 sets of 15-10 reps
- Concentration Curls: 3 sets of 15-10 reps
- Barbell Curls: 4 sets of 12-6 reps
- One Arm Preacher Curls: 3 sets of 15-12 reps
Day 3: Rest
Day 4: Legs
- Leg Extensions: 4 sets of 20-12 reps
- Barbell Squats: 5 sets of 15-6 reps
- Double or single Leg Press: 4 sets of 15-12 reps
- Lunges: 3 sets of 15 reps per leg
- Lying Leg Curls: 3 sets of 15-12 reps
- Stiff Legged Deadlifts: 3 sets of 15-12 reps
Day 5: Shoulders/Triceps
- Dumbbell Press: 4 sets of 15-10 reps
- Bent Over Dumbbell Raises: 4 sets of 15-12 reps
- Side Raises: 3 sets of 15-10 reps
- One Arm Cable Raises: 2 sets of 15-12 reps
- Barbell Shrugs (once per month): 3 sets of 15-10 reps
- Cable Pushdowns: 3 sets of 15-12 reps
- Skull Crushers: 4 sets of 15-8 reps
- Single Arm Overhead Extensions: 3 sets of 12 reps
Day 6: Rest
Day 7: Rest
Suggestions for Others
You cannot out train a bad diet! If you constantly cheat on your diet, don't expect great results. Find ways to keep motivated.
Also, don't expect great results over night, stick at it and the results will come.
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