Vital Stats
Name: David Lee Perez
Email: dlp2600@gmail.com
Bodyspace: dlp1
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Why I Got Started
I was always involved in athletics and really enjoyed gym as a way to be involved in physical activity and just wanted to get that athletic body I once had back. I attempted for a while to do it own my own and got some good results, however I did not keep my diet in check. It just seemed that I was not getting to my goal.
I decided to enter a fitness modeling contest late in 2009, however I had to pull out due to personal issues and after training for a couple of months it was put on hold. It became frustrating for me.
So after coming back after the holidays, I wanted to pursue some fitness modeling for the new year. I decided that it's now or never and went after it. I knew it wasn't going to happen overnight, but I was willing to make the sacrifices necessary to achieve the body that I wanted to have.
How I Did It
I had to make a change and it was going to take dedication, sacrifice and a little sweat. I knew if I stayed focused I would see changes I would be proud of.
After looking at some impressive resumes in the fitness industry, I decided to invest in some online training with the most ripped and top fitness model in the business right now Obi Obadike. I went to his website and his credentials are second to none.
I basically contacted him and after a few emails back and forth, it was a done deal. I went ahead and invested in his workout and diet program so I could get ripped in 12 weeks. It was by far the best thing I ever did, because not only was I in good hands but it kept me in line.
I was able to focus and he was there for any assistance that I needed. Each week I had to report my weight to see where I was at. When I started to see results not only did I want to reach my goal in 12 weeks but I actually wanted to do it in 8 weeks. So after 8 weeks of a very hard strength training program and diet, I achieved it. My original goal was 12 weeks, but I beat it by 4 weeks early and it was the best feeling.
I also did my photo shoot recently and will be appearing in World Physique Magazine as their May Inspirational, coming out in a summer edition.
Click To Enlarge. I Knew If I Stayed Focused That I Would See Changes
That I Would Be Proud Of.
Meal 1: 6am-7am
- 6 Egg Whites
- 2 Scrambled Eggs
- 1 cup of Oatmeal with 2 tbs Sugar
- 1 Banana
- 1 16-20oz of Bottled Water
Meal 2:
- 1 cup of Mixed Vegetables
Meal 3:
- 1 Skinless Chicken Breast
- 2 cups of Mixed Green Salad
- 1 slice of Wheat Bread
Meal 4: Pre Workout
- 1 scoop of Dymatize Nutrition Elite Whey Protein mixed in Water
- 1 scoop USPlabs Jack3d
Meal 5:
- 1 Skinless Chicken Breast
- 1 cup of Mixed Green Salad with Low Calorie Oil Based Salad Dressing
- 1 mid size Sweet Potato
Meal 6: Bedtime Snack
- 1 scoop of Dymatize Nutrition Elite Whey Protein in Water
1 Cheat Day per week, at least 2 cheat meals during the day but only half portions. I also removed and added things as I got closer to my goal.
(Please note) I had to alter my diet and workout routine based on the results I was getting. Diet and workout routine that you see is just sample of one that I used.
Training
For the chest and biceps you will be alternating between one set of chest and one set of biceps. You will be training in a circuit training/supersetting type of method which will allow you to burn more calories throughout your weight-training routine.
Train each Weight-training Exercise at 60 to 65 percent of your max which is good enough weight to push you at those final last reps.
Day 1: Chest/Biceps/Abs
- Bench Press: 4 sets of 10-12 reps
- Incline Dumbbell Press: 4 sets of 10-12 reps
- Butterfly: 4 sets of 10-12 reps
- Standing Dumbbell Curls: 4 sets of 10-12 reps
- Preacher Curls: 4 sets of 10-12 reps
- Crunches: 4 sets of 20-25 reps
- Sit-ups: 4 sets of 20-25 reps
Cardio- 45 minutes: Elliptical, Treadmill, Stairmaster. Any Cardio Machine of your choice - Jogging Pace
Day 2: Shoulders/ Back
- Dumbbell Shoulder Press: 4 sets of 10-12 reps
- Upright Rows: 4 sets of 10-12 reps
- Dumbbell Shrugs: 4 sets of 10-12 reps
- Pullups: 4 sets of 10-12 reps
- Lat Pull-downs: 4 sets of 10-12 reps
- Bent Over Rows: 4 sets of 10-12 reps
Cardio- 45 minutes: Elliptical, Treadmill, Stairmaster. Any Cardio Machine of your choice - Jogging Pace
Day 3: Legs/Triceps Superset
- Squats: 4 sets of 10-12 reps
- Leg Press: 4 sets of 10-12 reps
- Leg Curls: 4 sets of 10-12 reps
- Calf Raises: 4 sets of 10-12 reps
- Tricep Pushdown with Rope: 4 sets of 10-12 reps
- Triceps Dips: 4 sets of 10-12 reps
- Leg Raises: 2 sets of 20-25 reps
- Crunches: 2 sets of 20-25 reps
- Sit-ups: 4 sets of 25 reps
Cardio- 45 minutes of Cardio. Any Cardio Machine of your choice. Elliptical, treadmill, Stairmaster- Jogging Pace
Day 4: Chest/Biceps
- Incline Bench Press: 4 sets of 12-15 reps
- Dumbbell Bench Press: 4 sets of 12-15 reps
- Seated Hammer Dumbbell Curls: 4 sets of 12-15 reps
- Standing Barbell Curls: 4 sets of 10-12 reps
Cardio- 45 minutes. Any Cardio Machine of your choice- Jogging Pace
Day 5: Abs/ Cardio
- Sprints: 10, 100 meter sprints on a track. Run this at 50 percent to 60 percent speed. Run a 100 meter sprint and then your rest is walking back to the line to start your next sprint.
- Stability Ball Crunch: 2 sets of 20-25 reps
- Kneeling Cable Crunch: 2 sets of 20-25 reps
- Leg Raises: 4 sets of 20 reps
Day 6 And 7: Rest
Suggestions For Others
I would suggest to any one out there that if you want something, go after it. You have to be mentally focused. Diet is the key and if you can't keep it in check you defeat the purpose of your hard work. Stay positive as results will come but only in time. I would also consider hiring a well respected fitness trainer to write a diet and workout plan if you believe this would help you achieve your goal - it's worth every penny.