Vital Stats
Name: Kamil Nicalek
Email: kamilnicalek@gmail.com
Bodyspace: Knizz
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Before: |
After: |
Why I Got Started
I got started after two knee surgeries and giving up my dream of becoming a pro soccer player. I used the gym to excel in what was my second dream, which was to get in the best shape of my life, and be featured in a fitness magazine.
Since then working out and eating healthy has opened so many doors for me that I can't tell you how it has paid off. Not only have I been featured in fitness magazines as well as being in top fashion magazines around the world which I never taught would really happen through hard work and dedication I did it!
Click To Enlarge. Working Out And Eating Healthy Has Opened So Many Doors For Me.
How I Did It
I used lots of resources such as Bodybuilding.com, reading numerous books, magazines and other top fitness personal to learn and help me with training, nutrition and knowing what my body was capable of which led me to where I am at today. I set goals every couple of months on what I wanted to accomplish and stuck with it. I sacrificed many nights of going out with my friends, being in the college lifestyle was truly hard but now looking back at it I did not miss one thing.
I started looking and feeling better and people started asking me questions and telling me that my body is transforming which boosted my confidence level tremendously. I also found lots of motivation by being all natural and accomplishing this made me feel so much better. Looking at people that use illegal substances gives me a way to push harder.
Click To Enlarge. I Found Motivation By Being All Natural And Accomplishing
This Made Me Feel So Much Better.
Supplements
Before Workout:
- Optimum Nutrition Whey Standard Protein: 2 scoops
- Vitamin C: 1,000mg
Post Work Out:
- Optimum Nutrition Whey Standard Protein: 2 scoops
- Vitamin C: 1,000mg
- CoQ-10: 10mg
- Fish Oil: 400mg
Diet
Meal 1:
- 1/2 cup Oatmeal
- 48g Optimum Nutrition Whey Standard Protein
Meal 2:
- 1 cup Fruit (Strawberries, Raspberries, Grapes, etc.)
Meal 3:
- 1 can Tuna
Meal 4:
- 4oz Chicken, Turkey, or Tuna
- 1 cup Brown Rice
- 2oz Vegetables
Meal 5:
Meal 6:
- 4oz Chicken, Turkey, or Lean Steak
- 2oz Vegetable
- 40g Optimum Nutrition Whey Standard Protein
Meal 7: Before Bed
- 1 cup Cottage Cheese
Training
Day 1: Chest
- Flat Bench Press: 3 sets of 8 reps
- Incline Press: 3 sets of 8 reps
- Dumbbell Flyes: 3 sets of 12 reps
- Incline Flyes: 3 sets of 12 reps
- Butterfly: 3 sets of 10 reps
- Cable Flyes: 3 sets of 10 reps
- Pushups on Bosu: 3 sets of 40 reps
Day 2: Arms
- Barbell Curls: 3 sets of 10 reps
- EZ Curls: 3 sets of 10 reps
- Concentration Curls: 3 sets of 10 reps
- Hammer Curls: 3 sets of 10 reps
- Close Grip Bench Press: 3 sets of 10 reps
- Skull Crushers: 3 sets of 10 reps
- Rope Pulldowns: 3 sets of 10 reps
- Kickbacks: 3 sets of 10 reps
Day 3: Shoulders
- Dumbbell Press: 3 sets of 10 reps
- Military Press: 5 sets of 10 reps
- Bent Over Lateral Raises: 3 sets of 10 reps
- Side Lateral Raises: 3 sets of 10 reps
- Front Lateral Raises: 3 sets of 10 reps
Day 4: Back
- Upright Rows: 3 sets of 10 reps
- Bent Over Rows: 3 sets of 10 reps
- Lat Pulldowns: 3 sets of 10 reps
- Cable Rows: 3 sets of 10 reps
Day 5: Chest
- Flat Bench Press: 3 sets of 8 reps
- Incline Press: 3 sets of 8 reps
- Dumbbell Flyes: 3 sets of 12 reps
- Incline Flyes: 3 sets of 12 reps
- Butterfly: 3 sets of 10 reps
- Cable Flyes: 3 sets of 10 reps
- Pushups on Bosu: 3 sets of 40 reps
Day 6: Legs
- Squats: 5 sets of 10 reps
- Leg Extensions: 5 sets of 10 reps
- Step Ups w/ Dumbbells: 5 sets of 10 reps
- Calf Raises: 3 sets of 15 reps
Day 7: Rest
Suggestions for Others
My suggestion to others would be work hard and leave your sweat at the gym, and with hard work dedication and the more knowledge you acquire about your body can make you closer to setting your goals for the future. Don't ever give up and don't take the easy way out. With time and sacrifice it will all come together and make you feel and see changes daily.