Before: February, 2009
Weight: 230 lbs
After: June, 2009
Weight: 180 lbs
Body Fat: 4.2%
Why I Got Started
I decided to make a huge transformation because I let myself go over the holidays. I stopped working out around Christmas and continued to eat like I was bulking. Huge mistake, and I put on much unwanted fat. My friends at the gym had been talking about entering a local bodybuilding show, so I decided to diet with them to make their contest prep more enjoyable.
After 8 short weeks of dieting, I looked like a different man. At that point a few of my friends at the gym along with Dave Goodin talked me into doing a show. I've always looked up to Dave, so I wanted to give this a serious shot to make all my friends and family proud. Most importantly I wanted to see if I had the dedication to diet and train for a competition.
How I Did It
I reduced my calories, ate more wholesome foods, and more green vegetables. Once I ball-parked my macro nutrient requirements for weight loss, it was an easy game. At 3,000 calories I lost a good 1-2 pounds per week for 8 weeks.
My friend and posing coach Teri Alvarado helped guide me along the way with tips regarding the final week of dieting and much needed posing critique. With her help I was able to place 2nd in my very first bodybuilding show. I couldn't have done it without her! Thanks, Teri!
For supplementation I kept things rather basic because I did not have much money to spare. Most of my money went toward the necessities like food and bills. However, I did use a few that helped give me an edge with my diet and training.
My diet was rather lax for the first 16 weeks. I ate whatever I wanted within reason, so long as I didn't exceed my set limit of calories and macronutrients.
For the most part, I ate wholesome foods; but I've been known for dumping whey shakes on top of kiddy cereal at the gym or eating pretzels/popcorn with my shake. Once I realized I wanted to do a bodybuilding show, I continued with a laid back dieting approach until 3-4 weeks out. That's when I really tightened up the dieting and dialed everything into perfection.
All of my meals tasted delicious. I prepared all my meals the night before work, so that way I would have nutrition on the go and not resort to fast food.
When cutting, food does not need to be bland and boring to see results. In my experience, that only leads to a mental breakdown and massive amounts of cheating. A little spice and herb can go a long way in making your food taste better and adding antioxidants.
Meal 3: Post-Workout
Monday: Back And Traps
Wednesday: Chest And Shoulders
Friday: Legs And Calves
- 45 minutes walking on non-workout days
- 30 minutes walking on workout days (excluding legs)
Suggestions For Others
The best piece of advice I can give someone wanting to lose weight is stay consistent and don't do anything too drastic. I find it better to ease into things rather than going from one extreme to the other.
- Don't fear carbohydrates.
- Start your calories on the higher end and taper down if needed.
- Ease into cardio if you aren't accustomed to it.
- Don't overtrain and keep pushing heavy weights to maintain strength.
- Eat when you are hungry - never starve yourself.
- Break apart from the bodybuilding dogma and try to find your own methods.