Name: James Welch
Why I Got Started
I'm competitive both professionally and personally. The need to be the best at everything I do is what got me started. I didn't want to just be at the gym going through the motions like a see a lot of people do. My goals went from losing weight to being the most in shape and fit person I know. I also love being an athlete and have always spent a lot of time in the gym. I was on and off in college with visiting the gym, but seeing myself almost two years ago in the worst shape of my life is what really motivated me to change my ENTIRE lifestyle. I felt and looked overweight, not to mention I was doing all the wrong things. Lots of beer and bad food coupled with eating out a lot. I started following some well known fitness models like Rob Riches and Jamie Eason for inspiration and some direction, discovering a lot of these people through Bodybuilding.com. I also spent a lot of time researching through Bodybuilding.com certain diet plans and workout plans. I also learned a lot about supplementation through the website. Now I try to maintain the lifestyle I've created for myself. I don't eat fast food and I don't drink soft drinks, cooking just about everything - Going on 2 years now. Now I'm just continuing to work at becoming better and better each day and see where it takes me, hopefully inspiring others along the way.
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My Goals Went From Losing Weight To Being
The Most In Shape And Fit Person I Know.
How I Did It
It really began with just getting motivated enough to get back into the gym. I began just doing cardio on the machines for a few months. Once I got motivated enough, I began to pick up the weights again. After seeing some changes over the course of some time, I decided I could take the transformation even further. I really became granular with my diet and supplementation. Focusing on protein intake, good carbohydrates, and keeping the bad stuff away (junk food). Aside from all of this, I really couldn't have done it without the support of my wife. She really makes an effort to live a healthy and active lifestyle as well.
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After Seeing Some Changes Over The Course Of Some Time,
I Decided I Could Take The Transformation Even Further.
- Caffeine: Usually Coffee in the morning, gets me going and if I need a pick me up in the afternoon I'll have another cup.
- Dymatize Elite Whey Protein Isolate: 2 scoops mid morning, 2 scoops later afternoon
- Gaspari Nutrition SuperPump250: 2 scoops with 16oz of Water 30 minutes before the gym
Protein Pancakes made with:
(All in a blender, then cooked on the stove)
- 2 scoops Dymatize Elite Whey Protein Isolate and 10 oz of Water
|TERMS YOU'LL NEED TO KNOW|
Day 1: Shoulders
- Overhead Press: 4 sets of 12 reps
- Front Lateral Raise: 4 sets of 12 reps
- Side Lateral Raise: 4 sets of 12 reps
- Upright Rows: 4 sets of 12 reps
- Shrugs: 4 sets of 12 reps
- Abs: 15 minutes
Day 2: Chest
- Bench Press: 4 sets of 12 reps
- Dumbbell Flyes: 4 sets of 12 reps
- Incline Press: 4 sets of 12 reps
- Cable Crossovers: 1 set to failure
Day 3: Back
- Cable Lat Pulldown: 4 sets of 12 reps
- Barbell Row: 4 sets of 12 reps
- Seated Cable Row: 4 sets of 12 reps
- Butterfly: 4 sets of 12 reps
- Abs: 15 minutes
Day 4: Rest
Day 5: Legs
- Squats: 4 sets of 12 reps
- Leg Extensions: 4 sets of 12 reps
- Hamstring Curls: 4 sets of 12 reps
- Lunges: 4 sets of 12 reps
- Calf Raises: 4 sets of 12 reps
- Hack Squat: 4 sets to failure
Day 6: Biceps/Triceps
- Seated Dumbbell Curls: 4 sets of 12 reps
- One Arm Cable Curl: 4 sets of 12 reps
- EZ Bar Preacher Curl: 4 sets of 12 reps
- Alternating Dumbbell Curl: 4 sets to failure
- Cable Pushdown: 4 sets of 12 reps
- Skull Crusher: 4 sets of 12 reps
- Dumbbell Kickbacks: 4 sets of 12 reps
- Dips: 4 sets to failure
Day 7: Rest
Suggestions for Others
Do it for yourself, stay positive and surround yourself with positive people and others who inspire you.
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