Vital Stats
Name: David Shutler
Email: dshutler55@gmail.com
Bodyspace: batlats
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After: |
Why I Got Started
I started weight lifting when I was in junior high, and eventually got really into bodybuilding and nutrition when I was in college. I always thought you had to have a big "bulking" offseason to put on muscle. Boy did I find out the hard way. I managed to get up to almost 250 pounds in March of 2008 which was my all time heaviest.
It wasn't until one day I stepped on the treadmill and was reading a magazine at the same time, when I finally had to stop the treadmill after running one mile. I was so out of breath! I decided it was time for a change. I knew I could still maintain my muscle mass if I dieted down right. And diet is what I did.
Click To Enlarge.
I Knew I Could Still Maintain My Muscle Mass If I Dieted Down Right.
How I Did It
It definitely wasn't easy, but I challenged myself to get into the best shape of my life. I knew I had the discipline, and you have to learn to control your mind first and foremost in order to control your body. I wanted to be a fitness model. And that is where I stand today. From 245 pounds to 205 pounds at about 6-7% body fat.
I accomplished getting in my first magazine Exercise for Men Only in May of 2009 and look to do a lot more in the future, with Muscle and Fitness being one of my ultimate goals. The COVER! That is definitely high atop my list of "To do's."
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You Have To Learn To Control Your Mind First And
Foremost In Order To Control Your Body.
Supplements
The supplements I took during my transformation are the same ones I swear by today.
Morning and Post Workout:
- Whey Protein: 2 scoops
During Workout:
- BCAAs: 8g
Post-workout:
- Waxy Maize Starch: 70g
Once Daily:
- Fish Oil: 2000mg
- Cissus: 100mg
- Glucosamine: 2000mg
- Chondroiton: 2000mg
- NOW Adam: 2 softgels
Before Bed:
- ON ZMA: 3 caps
Diet
Because I was so heavy at 245 and eating around 4000 calories, losing the fat and weight at first wasn't tough for me. I cut back on my carbohydrate intake, kept my fat intake around the same, and kept my protein high to avoid the breakdown of muscle.
When first starting out the diet, I was eating probably close to 3500 calories, and slowly came down as my weight came down. I aimed to lose 1 or 2 pounds per week. A sample day looked like this:
Meal 1:
- 10 Egg Whites, 1 Yolk
- 1 cup Oats with Berries
Meal 2:
- 7 oz Chicken Breast
- 1.5 cups Broccoli
- 2 tbsp natural Peanut Butter
Meal 3:
- 1.5 cans Tuna
- 1.5 cups Brown Rice
- 1 cup Broccoli
Meal 4: Pre Workout
- 40 grams Whey Protein mixed with 1 cup Oats
- 1 small Apple
- 1 tsp natural Peanut Butter or Almond Butter
Meal 5: Post Workout
- 40 grams Whey Protein mixed with 70 grams Waxy Maize Starch
Meal 6:
- 7 oz Chicken Breast
- 1 cup Brown Rice
- 1cup mixed Veggies or Broccoli
Meal 7: Before Bed
- 2.5 cups Cottage Cheese
- 2-3 scoops natural Peanut Butter/Almond Butter
Training
I am a big believer in a mix of power and hypertrophy style workouts ... so that is how I divided it during the week. I would have two full body days split into two(one upper and one lower) where I focused more on a powerlifting scheme with more weight and less reps.
The other three days I would train with higher volume (more reps and more sets, moderate to lighter weight to get that good pump). I think this is one of the best ways to continue to see results if your nutrition is on point. A sample week looked like this, and actually this is similar to what I follow now:
Day 1: Upper Body Power Day
- Dumbbell Incline Bench Press: 5 sets of 5 reps
- Barbell Bench Press: 3 sets of 8-10 reps
- Dumbbell Flyes: 3 sets of 10-12 reps
- Weighted Pullups: 5 sets of 5 reps
- Barbell Row: 3 sets of 8-10 reps
- Low Cable V Bar Row: 3 sets of 8-12 reps
- Dumbbell Pullover: 3 sets of 8-12 reps
- Military Press: 5 sets of 5 reps
- Side Lateral Raises: 3 sets of 8-10 reps
- Rear Delt Flyes: 3 sets of 8-12 reps
- Dumbbell Shrugs: 3 sets of 6-8 reps
- Dumbbell Curl: 3 sets of 6-8 reps
- Preacher Curl: 2 sets of 8-10 reps
- Skull Crushers: 3 sets of 6-8 reps
- Rope Pulldown: 2 sets of 8-10 reps
Day 2: Lower Body Power Day
- Heavy Squats: 3 sets of 5 reps
- Leg Extensions: 3 sets of 12 reps
- Stiff Legged Deadlifts: 3 sets of 5 reps
- Leg Curls: 3 sets of 8 reps
- Seated Calf Raise: 3 sets of 5 reps
- Standing Calf Raise: 3 sets of 8 reps
Day 3: Cardio
- 30-45 min slow walk on incline Treadmill
Day 4: Back/Chest Hypertrophy
More sets and reps, use similar exercises to Monday, but good to switch it up and add things. Don't be afraid to go into rep ranges of 15-20 reps. Remember, quality over quantity! Don't sacrifice form for ego!
- Incline Bench Press: 3 sets of 15-20 reps
- Barbell Bench Press: 3 sets of 15-20 reps
- Incline Dumbbell Flyes: 3 sets of 15-20 reps
- Wide Grip Pullups: 3 sets of 15-20 reps
- Barbell Row: 3 sets of 15-20 reps
- High Cable Pulldowns: 3 sets of 15-20 reps
- Dumbbell Pullover: 3 sets of 15-20 reps
Day 5: Lower Body Hypertrophy
- Squats: 4 sets of 10 reps
- Hack Squats: 4 sets of 10 reps
- Leg Extensions: 4 sets of 12 reps
- Stiff Legged Deadlifts: 4 sets of 12 reps
- Leg Curls: 4 sets of 12 reps
- Walking Dumbbell Lunges: 1 set to opposite end of gym
- Seated Calf Raise: 4 sets of 12 reps
- Standing Calf Raise: 4 sets of 12 reps
Day 6: Shoulders/Arms Hypertrophy
- Military Press: 3 sets of 10 reps
- Side Lateral Raises: 4 sets of 12-15 reps
- Reverse Flyes: 3 sets of 12-15 reps
- Skull Crushers: 4 sets of 10 reps
- Close Grip Bench Press: 3 sets of 12 reps
- Triceps Pressdowns: 3 sets of 12 reps
- Standing Barbell Curl: 4 sets of 10 reps
- Hammer Curls: 3 sets of 10 reps
- Concentration Curls: 3 sets of 12 reps
- Barbell Shrugs: 4 sets of 12-15 reps
Day 7: Rest
It is important to note that after a lot of these workouts I was doing some additional cardio-30 minutes usually slow walk on an incline or doing the Stairstepper/Elliptical. I would even sometimes go in to do just cardio on Sundays. I was extremely motivated!
Suggestions for Others
My suggestion for others when they ask me how they achieve a great physique: Persistence, Passion and Patience. You must have discipline in order to accomplish great things. Sacrifices must be made, but that is what makes you stronger in the long run.
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