John Miller Demolished 12 Percent Body Fat To Get Ripped Six-Pack Abs!

Vital Stats

Name: John Miller

Email: jbmiller@crimson.ua.edu

BodySpace: jbmiller

Before: Age: 22 Height: 5'7" Weight: 170 lbs Body Fat: 18%	After: Age: 22 Height: 5'7" Weight: 162 lbs Weight: 6%

Why I Got Started

I have been lifting weights since high school. I was on the football team and strength training was an essential part of my life. When I got to college I began to slack off on my training. I lost my drive and as a result I lost my body.

I started working out again in the fall of 2009, but I was not very consistent and my eating habits were terrible. During February of 2010 I made the decision to transform my body. I started working out five to six days a week and eating a clean, healthy diet.

How I Did It

The key to my transformation was discipline, determination, and a love for bodybuilding. Nutrition is probably the most important factor in my transformation. I had trained hard at many points in my life, but I never had abs. I thought the harder I trained in the gym the better results I would get.

I neglected to realize that what I put in my body was responsible for how I looked. So I made up the most efficient, economical diet I could come up with on a college student's budget. I ate six to seven times a day, this included many protein shakes. All my meals mainly consist of the same things: protein, vegetables, and complex carbs.

I eat oatmeal, eggs and turkey sausage for breakfast, and my other meals consist of California Mix vegetables, a grilled chicken breast, and wheat bread. Then I have whey protein shakes with oats in between meals. It was difficult in the beginning but once I got the hang of eating all the time it became easy. My diet was like clock work. I was eating something nutritious every 3 hours.

I also worked out five to six times a week. My workouts consist of strength training with minimal cardio. The only cardio I did during my transformation was my bike rides to class and a three mile bike ride to the gym three times a week.

My strength training routine involves working main muscle groups and rotating them throughout the week. I will do heavy weight, low reps for a few weeks and then switch to light weight, high reps for a few weeks. I don't like to get stuck doing the same thing all the time. That can cause a plateau.

I also developed an intense ab routine. I started to see my abs in a month. I eventually got down from 170 pounds to 154. Then I got to where I am today, 162 pounds and growing.

Results keep you going. Determination keeps the results coming. If you set your mind on a goal and truly dedicate yourself to completing that goal, anything is possible. Bodybuilding.com really helped me reach my goal. They have the best prices, fastest shipping, great articles, and the sense of community among users is an excellent source of motivation.

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If You Set Your Mind On A Goal And Truly Dedicate Yourself To
Completing That Goal, Anything Is Possible.

Supplements

• EAS 100% Whey Protein
• ON Casein Protein
• Opti-Men Multivitamin

Supplement schedule and dosages listed below in Diet section.

Diet

Meal 1:

• 3 Egg Whites, Fat Free Cheese Omelet
• 1 bowl of Oats, with Strawberries and Blueberries, Cinnamon and Honey
• 2 pieces of Turkey Sausage
• 1 cup Black Coffee
• 1 serving Opti-Men Multivitamin

Meal 2:

• 1 scoop of EAS 100% Whey Protein
• 2 scoops of Oats
• 8 oz of Water

Meal 3:

• 1 Grilled Chicken Breast
• 1 cup of California Mix Vegetables
• 2 slices of Wheat Bread
• 1 glass of Water

Meal 4:

• 1 scoop of EAS 100% Whey Protein
• 2 scoops of Oats
• 8 oz of Water

Meal 5:

• 1 Boca Burger
• 1 cup of California Mix Vegetables
• 2 slices of Wheat Bread
• 1 glass of Water

Meal 6: Pre Workout

• 1 scoop of EAS 100% Whey Protein
• 2 scoops of Oats
• 1 scoop of Frozen Strawberries
• 1 scoop of Frozen Blueberries
• 8 oz of Water

Meal 7: Post Workout

• 1 scoop of EAS 100% Whey Protein
• 2 scoops of Oats
• 1 scoop of Frozen Strawberries
• 1 scoop of Frozen Blueberries
• 8 oz of Water

Meal 8: Before Bed

• 1 scoop of ON Casein Protein
• 8 oz of Water

Training

Day 1: Chest

• Barbell Bench Press: 3 sets of 10 reps
• Reverse Grip Bench Press: 3 sets of 10 reps
• Inclined Barbell Bench Press: 3 sets of 10 reps
• Declined Barbell Bench Press: 3 sets of 10 reps
• Cable Crossovers: 3 sets of 10 reps
• Weighted Dips: 3 sets to failure

Day 2: Abs/Arms

• Decline Weighted Situps: 3 sets of 15 reps
• Plate Twist: 3 sets of 15 reps
• Decline Leg Raises: 3 sets of 15 reps
• Side Bends: 3 sets of 15 reps
• Cable Crunches: 3 sets of 15 reps
• Barbell Curls: 3 sets of 7 reps
• Wide Grip Barbell Curl: 3 sets of 7 reps
• Preacher Curl: 3 sets of 10 reps
• Dumbbell Concentration Curl: 3 sets of 10 reps
• Hammer Curls: 3 sets of 10 reps
• Seated Dumbbell Curl: 3 sets of 10 reps
• Cable Curls: 3 sets of 10 reps
• Skull Crushers: 3 sets of 10 reps
• Triceps Pushdown Rope Attachment: 3 sets of 10 reps
• Triceps Pushdown V Bar Attachment: 3 sets of 10 reps
• Reverse Grip Triceps Pushdown : 3 sets of 10 reps

Day 3: Legs

• Squats: 4 sets of 10 reps
• Hack Squats: 4 sets of 4-10 reps
• Leg Press: 4 sets of 4-10 reps
• Leg Curl: 4 sets of 15 reps
• Calf Raises: 4 sets of 15 reps
• Seated Calf Raises: 4 sets of 15 reps

Day 4: Ab/Back/Shoulders

• Lat Pulldowns: 3 sets of 10 reps
• Seated Cable Rows: 3 sets of 10 reps
• Lying T-Bar Rows: 3 sets of 10 reps
• Deadlift: 4 sets of 4-10 reps
• Pull-ups: 5 sets of 10-15 reps
• Lateral Raises: 3 sets of 10 reps
• Military Press: 3 sets of 10 reps
• Seated Dumbbell Press: 3 sets of 10 reps
• Barbell Shrugs: 3 sets of 10 reps

Days 5, 6, And 7: Rest

Suggestions For Others

Good nutrition is the key to losing fat. Strength training is the key to sculpting a strong body. Dedication goes a long way. Hard work always pays off.

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Hard Work Always Pays Off.