Vital Stats
Name: David Shutler
Email: dshutler55@gmail.com
BodySpace: batlats
Before:
Age: 25
Height: 6'1"
Weight: 245 lbs
Body Fat: 12-14%
After:
Age: 25
Height: 6'1"
Weight: 205 lbs
Body Fat: 6%
![arrow](https://www.bodybuilding.com/fun/ar.jpg)
Why I Got Started
I started weightlifting when I was in junior high, and eventually got really into bodybuilding and nutrition when I was in college. I always thought that you had to have a big "bulking" off season 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.
![I Always Thought That You Had To Have A Big 'Bulking' Off Season To Put On Muscle.](https://www.bodybuilding.com/fun/images/2010/david-shutler_csm.jpg)
![Enlarge](https://www.bodybuilding.com/fun/enlarge.gif)
I Always Thought That You Had To Have A
Big 'Bulking' Off Season To Put On Muscle.
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 250 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 dos."
![It Definitely Wasn't Easy, But I Challenged Myself To Get Into The Best Shape Of My Life.](https://www.bodybuilding.com/fun/images/2010/david-shutler_d2sm.jpg)
![Enlarge](https://www.bodybuilding.com/fun/enlarge.gif)
It Definitely Wasn't Easy, But I Challenged
Myself To Get Into The Best Shape Of My Life.
Supplements
Diet
Because I was so heavy at 245 pounds and eating around 4000 calories a day, losing the fat 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.
Meal 1:
- 10 egg whites
- 1 egg yolk
- 1 cup of oats
- Berries
Meal 2:
- 7 oz of chicken breast
- 1 1/2 cup of broccoli
- 2 tbsp of natural peanut butter
Meal 3:
- 1 1/2 cup of tuna
- 1 1/2 cup of brown rice
- 1 cup of broccoli
Meal 4: Pre-Workout
- 40 grams of whey protein
- 1 cup of oats
- 1 small apple
- Natural peanut butter
Meal 5: Post-Workout
- 40 grams of whey protein
- 70 grams of waxy maize
Meal 6:
- 7 oz of chicken breast
- 1 cup of brown rice
- Vegetables
Meal 7:
- 2 1/2 cups of cottage cheese
- 2-3 scoops of natural peanut butter
![I Knew I Had The Discipline, And You Have To Learn To Control Your Mind First And Foremost In Order To Control Your Body.](https://www.bodybuilding.com/fun/images/2010/david-shutler_e2sm.jpg)
![I Knew I Had The Discipline, And You Have To Learn To Control Your Mind First And Foremost In Order To Control Your Body.](https://www.bodybuilding.com/fun/images/2010/david-shutler_fsm.jpg)
![Enlarge](https://www.bodybuilding.com/fun/enlarge.gif)
I Knew I Had The Discipline, And You Have To Learn To
Control Your Mind First And Foremost In Order To Control Your Body.
Training
I am a big believer in a mix of power and hypertrophy style workouts. I have two full body days split into two sessions (one upper and one lower) where I focus on a powerlifting scheme with more weight and less reps.
The the other three days I 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, that is if your nutrition is on point.
Monday: Upper Body Power
- Incline Dumbbell Press: 5 sets of 5 reps
- Machine Bench Press: 3 sets of 3, 8, 10 reps
- Dumbbell Flyes: 3 sets of 3, 10, 12 reps
- Pullups: 5 sets of 5 reps
- Bent Over Barbell Rows: 3 sets of 8-10 reps
- Seated Cable Rows: 3 sets of 8-10 reps
- Dumbbell Pullovers: 3 sets of 8-10 reps
- Military Press: 5 sets of 5 reps
- Lateral Raises: 3 sets of 8-10 reps
- Reverse Flyes: 3 sets of 8-10 reps
- Dumbbell Shrugs: 3 sets of 8-10 reps
- Dumbbell Curls: 3 sets of 6-8 reps
- Preacher Curls: 2 sets of 8-10 reps
- Lying Triceps Press: 3 sets of 6-8 reps
- Triceps Pushdowns: 2 sets of 8-10 reps
Tuesday: Lower Body Power
Wednesday: Cardio
Thursday: Hypertrophy Back And Chest
Friday: Hypertrophy Legs
Saturday: Hypertrophy Shoulders And Arms
Sunday: Off
After many of these workouts I added an additional 30 minutes of low intensity cardio. Sometimes I would even go in to do just cardio on Sundays. I was extrememly 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.