Vital Stats
Name: Jerry Chapman
Email: berry_11@hotmail.com
Bodyspace: rallyredevo
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Before: |
After: |
Why I Got Started
My story starts off with a contest at my work to see who could lose the most weight for a prize of $550. I saw this as an opportunity to change my life in a positive way before my weight and health became an issue. I was starting to become short of breath while doing easy activities, so I took the opportunity to not only win money but lose some weight.
Click To Enlarge. I Saw This As An Opportunity To Change My Life In A Positive Way.
How I Did It
I did a lot of research on the internet searching for diets and exercise programs. I was still not keen on the whole working out thing, so I found the Atkins Diet. This diet gave me the option to lose weight fast and not have to workout. I stuck to the diet to the T, only consuming 1 to 2 carbs a day for 3 ½ months, losing 55 pounds. After seeing the amazing changes my body made I was not going to let it go to waste. This is when I decided to hit the gym, and with a modified version of the Atkins diet plus the weights I took myself from 265 pounds to my lowest weight of 187 pounds.
Click To Enlarge. I Did A Lot Of Research On The Internet Searching
For Diets And Exercise Programs.
Supplements
The following supplements are taken the same way Monday thru Sunday.
5:30am -
- BSN Cheaters Relief: 1 cap
- Higher Power Hoodia: 1 cap
- Scivation Sesamin: 2 caps
- Nutrex Lipo 6x: 2 caps
6:30am -
- BSN Cheaters Relief: 1 cap
9:30am -
- BSN Cheaters Relief: 1 cap
- Higher Power Hoodia: 1 cap
- Scivation Sesamin: 2 caps
- Nutrex Lipo 6x: 2 caps
10:30am -
- BSN Cheaters Relief: 1 cap
12:45pm-
- Optimum Nutrition Whey: 1 scoop
2:00pm-
- Optimum Nutrition Whey: 1 scoop
7:00pm-
Diet
Monday, Wednesday and Friday:
Meal 1:
- 4 Egg Whites
- 2 Whole Eggs
Meal 2:
Meal 3:
- 3 tbsp natural Peanut Butter
- 2 slices Wheat Bread
- 1 Banana
Meal 4:
- 1 4oz Chicken Breast
- ½ cup Broccoli
- 1 cup Brown Rice
Pre Workout:
- 1 scoop Optimum Nutrition Whey
Post Workout:
- 1 scoop Optimum Nutrition Whey
- 1 tbsp natural Peanut Butter
Meal 5:
- 5oz Salmon
- 1 10oz Sweet Potato
- 1 cup low fat Cottage Cheese
Before Bed:
- 1 scoop BSN Syntha 6
Tuesday and Thursday:
Meal 1:
- 4 Egg Whites
- 2 Whole Eggs
Meal 2:
Meal 3:
- 1 tbsp natural Peanut Butter
- 1 piece Wheat Bread
- 1 Banana
Meal 4:
- 1 4oz Chicken Breast
- 1 cup Broccoli
Pre Workout:
- 1 scoop Optimum Nutrition Whey
Post Workout:
- 1 scoop Optimum Nutrition Whey
Meal 5:
- 5oz Salmon
- 1 10oz Sweet Potato
- 1 cup low fat Cottage Cheese
Before Bed:
- 1 scoop BSN Syntha 6
Saturday and Sunday:
Meal 1:
- 4 Egg Whites
- 2 Whole Eggs
Meal 2:
Meal 3:
- 1 tbsp natural Peanut Butter
- 1 piece Wheat Bread
- 1 Banana
Meal 4:
- 1 4oz Chicken Breast
- 1 cup Broccoli
Pre Workout:
- 1 scoop Optimum Nutrition Whey
Post Workout:
- 1 scoop Optimum Nutrition Whey
Meal 5:
- 5oz Salmon
- 1 5oz Sweet Potato
- 1 cup low fat Cottage Cheese
Before Bed:
- 1 scoop BSN Syntha 6
Training
Day 1: Chest/Back
- Warm up: 10 min Cardio
Superset:
- Bench Press: 4 sets of 12, 10, 8, 8 reps
- Bent Over Barbell Row: 4 sets of 12, 10, 8, 8 reps
Superset:
- Pullups: 3 sets to failure
- Dumbbell Incline Bench: 3 sets of 12, 8, 8 reps
Superset:
- Cable Crossover: 2 sets of 12 reps
- Seated Cable Row: 2 sets of 12 reps
- Cardio: 25 min intervals
- P90x Chest and Back + Ab Ripper X
Day 2: Cardio/P90x
Day 3: Shoulders/Arms
- Warm up: 10 min Cardio
- Dumbbell Overhead Press (45 sec rests): 3 sets of 15, 10, 8 reps
- Dumbbell Lateral Raise (45 sec rests): 2 drop sets of 10 reps
- Bent Over Lateral Raise (45 sec rests): 2 drop sets of 10 reps
- Barbell Shrug (45 sec rests): 3 sets of 12, 10, 8 reps
Superset:
- Close Grip Bench: 3 sets of 12, 10, 8 reps
- Pushdowns: 3 sets of 10 reps
Superset:
- Barbell Curl: 3 sets of 12, 10, 10 reps
- Dumbbell Hammer Curl: 3 sets of 10 reps
- P90x Shoulders and Arms + Ab Ripper X
Day 4: Cardio/P90x
- Cardio: 25 min intervals
- P90x Yoga X
Day 5: Legs
- Squat (45 sec rests): 4 sets of 15, 12, 10, 8 reps
- Walking Lunge (45 sec rests): 3 sets of 12, 10, 10 reps each leg
- Leg Extensions (45 sec rests): 3 drop sets of 15, 12, 10 reps
- Romanian Deadlift (45 sec rests): 3 sets of 12, 10, 10 reps
- Lying Leg Curl (45 sec rests): 2 sets of 12, 10 reps
- Standing Calf Raises (45 sec rests): 3 sets of 15 reps
- P90x Legs And Back + Ab Ripper X
Day 6: Cardio/P90x
- 25 min Cardio interval
- P90x Kenpo X
Day 7: P90x
- P90 X Stretch
Suggestions for Others
My suggestion is to never give up on your goals. I am a prime example that with hard work and dedication you can change your body into something you're proud of. Also, no one should have an excuse that they don't have time or the energy to work out. I get up at 1:15 a.m, work for 10 hours then workout for 2 to 2 1/2 hours then go to my second job for 3 hours a night.