Paul Kolbusz Shed 122 Pounds And Stepped On Stage In The Best Shape Of His Life!
During his freshman year of college, Paul was disgusted with the amount of weight he had packed on. So he decided to set a goal for a competition and get ripped to shreds. Read on to learn how he lost 122 pounds!
Weight: 295 lbs
Body Fat: 40%
Weight: 173 lbs
Body Fat: 4%
Why I Got Started
I was a chubby kid growing up and it got really bad my freshman year of college. One day I looked in the mirror and was completely disgusted.
This was roughly 2 1/2 years ago. I started losing weight and on November 1, 2008 I decided to do a bodybuilding competition in about a year.
53 weeks later I stepped on stage a completely changed person. The whole experience was life changing and solidified my choice of making a career in the fitness industry.
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The Whole Experience Was Life Changing And Solidified
My Choice Of Making A Career In The Fitness Industry.
How I Did It
I buckled down on my diet first. I began tracking what I ate and created a deficit. I found a good routine to follow and hit the weights hard.
I lost about 1 pound a week for the first year making slow adjustments to my diet as I went along. On November 2008 I decided to do a natural amateur bodybuilding show in one year.
53 weeks later I was on stage at the INBF/WNBF World Championships where I took 6th in my weight class. About 5 months out from my show I was offered some help from one of the most amazing companies out there, At Large Nutrition.
They saw some potential and helped me out on the supplement front while I worked on getting peeled. During the last 2 months of prep I acquired the services of our very own Alberto Nunez (FatherFlex). Berto dialed took me to a level I wouldn't have dreamed of getting to for my first show.
My diet was unique in the sense that after I established baseline macro nutrient levels I just slowly adjusted them to keep progress rolling. I never ate the same thing two days in a row.
My metabolism changed for the better since I began this transformation. I was maintaining 200lbs eating 4000 calories around six months out from my show.
Towards the end of my diet I was eating just under 2000 calories per day. About 40g fat, 175g carbs, 200g protein with one refeed a week where I would bump the carbs to 300g.
Day 1: Chest, Upper Back, And Calves
- Pullups: 6 sets of 4-8 reps
- Seated Calf Raises: 4 sets of 15-20 reps
- Dumbbell Bench Press: 5 sets of 8-10 reps
- Seated Cable Rows: 3 sets of 8 reps
- Dips: 1 set of 12 reps
Day 2: Legs And Abs
- Barbell Squats: 5 sets of 8-12 reps
- Stiff-Legged Deadlifts: 3 sets of 8 reps
- Crunches: 2 sets of 12-15 reps
- Cardio: 30 minutes on treadmill
Day 3: Shoulders, Arms, And Calves
Suggestions For Others
Don't ever let anyone else tell you what you can and cannot do with your own physique. Be patient and consistent and you will surprise yourself!