 |
 |
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%
Check Out David's Teen Bodybuilder Of The Week Profile Here.
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.
Click Image To Enlarge.
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."
Click Image To Enlarge.
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
Click Image To Enlarge.
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.
Click Image To Enlarge.
You Must Have Discipline In Order
To Accomplish Great Things.