Male Transformation Of The Week - Emmanuel Filippakis!

Before: 240 lbs

After: 170 lbs

Vital Stats

Name: Emmanuel Filippakis
Email: emilio216b@hotmail.com
BodySpace: Need2fly

Before:
Age: 23
Height: 5'7"
Weight: 240 lbs
Shirt: XL
Waist: 38"

After:
Age: 24
Height: 5'7"
Weight: 170 lbs
Body Fat: 11-12%
Shirt: M
Waist: 31"

Why I Got Started

Everyone kept telling me I wasn't fat and I looked good. But they were just white lies and I could see I was turning horrible. My reason for changing is one of most big guys. Overall I wanted to feel good and look good.

I was inspired to do this by my younger brothers. My brother Frank had his own battle of the bulge, and he slimmed down from 300 pounds to about 160 pounds.

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Emmanuel Filippakis' Weight Loss Progress.

My third brother Tom was a chubby kid also. In his last year of high school he hit the weights and started dieting, turning himself into a ripped 150 lbs monster. My youngest brother Billy was always skinny. I now felt like the brother who was out of shape and wanted to do something.

How I Did It

I started college in 2006 taking Aviation Management at Georgian College, Barrie Ontario. Starting school I was pudgy 200 pounds. Through many nights of drinking, eating late and eating big I soon ballooned to 240 pounds. Two years since starting college I was in the worst shape of my life.

The school program I am in has summer school sessions. During the first summer session in 2007 was when the light sparked. I signed up at the school's gym with my buddy Dave and never looked back. I researched workouts and healthy eating. I spend as much time on my research as at the gym.

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I Spend As Much Time On
My Research As At The Gym.

I wanted to know why everything I was doing would help me and what types of progress I should be looking at. With the help of Bodybuilding.com and Arnold's Encyclopedia of Bodybuilding I was able to keep motivated with my goals. I constantly tried new exercises to see which ones I felt were good for me.

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I Constantly Tried New Exercises To
See Which Ones I Felt Were Good For Me.

I went to the gym 6 days per week hitting the weights and 30 minutes of cardio. Not that everyone has to do this, but going to the gym everyday is what kept me focused. Every gym session was not explosive either; there were the good and bad days. I kept going and that's all that really mattered to me.

Supplements

• ON 100% Whey Protein
• Vitamin C
• Vitamin D
• Multivitamin
• Omega 3-6-9
• ON ZMA

Diet

Meal 1:

• Oatmeal
• 1/2 cup of milk
• 1 tsp peanut butter
• 2 hard boiled eggs

Meal 2:

• Granola bar
• Coffee

Meal 3:

• Tuna
• Light mayo
• Hot sauce
• Low carb bread
• Salad

Meal 4:

• 1 cup of broccoli

Meal 5: Pre-Workout

• Chicken breast
• 1 cup of rice
• 1/3 cup canned beans
• Salad

Meal 6: Post-Workout

• Protein shake
• Milk
• 1/2 banana
• Turkey or tuna

Meal 7:

• Cottage cheese
• 1/2 banana
• High fiber cereal

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Emmanuel Filippakis.

Training

Day 1: Back, Biceps & Abs

• Deadlifts: 3 sets of 8-10 reps
• Lat Pulldowns: 3 sets of 8-10 reps
• Seated Cable Rows: 3 sets of 8-10 reps
• Bent Over Barbell Row: 3 sets of 8-10 reps
• Hyperextensions: 3 sets of 8-10 reps
• Wide Grip Barbell Curls: 3 sets of 8-10 reps
• Preacher Curls: 3 sets of 8-10 reps
• Hammer Curls: 3 sets of 8-10 reps
• Incline Dumbbell Curls: 3 sets of 8-10 reps
• Crunches: 3 sets of 8-10 reps
• Hanging Leg Raises: 3 sets of 8-10 reps

Click Here For A Printable Log Of Day 1: Back, Biceps & Abs.

Day 2: Legs

• Barbell Squats: 3 sets of 8-10 reps
• Seated Calf Raises: 3 sets of 8-10 reps
• Lying Leg Curls: 3 sets of 8-10 reps
• Leg Press: 3 sets of 8-10 reps
• Leg Extensions: 3 sets of 8-10 reps
• Dumbbell Lunges: 3 sets of 8-10 reps

Click Here For A Printable Log Of Day 2: Legs.

Day 3: Chest, Shoulders & Triceps

• Incline Bench Press: 3 sets of 8-10 reps
• Barbell Bench Press: 3 sets of 8-10 reps
• Decline Bench Press: 3 sets of 8-10 reps
• Dumbbell Flyes: 3 sets of 8-10 reps
• Military Press: 3 sets of 8-10 reps
• Rear Delt Raises: 3 sets of 8-10 reps
• Front Dumbbell Raises: 3 sets of 8-10 reps
• Lateral Raises: 3 sets of 8-10 reps
• Dips: 3 sets of 8-10 reps
• Skullcrushers: 3 sets of 8-10 reps
• Triceps Pushdowns: 3 sets of 8-10 reps
• Seated Triceps Press: 3 sets of 8-10 reps

Click Here For A Printable Log Of Day 3: Chest, Shoulders & Triceps.

Day 4: Conditioning (The 300 Workout)

• Pullups: 1 set of 25 reps
• Deadlifts: 1 sets of 50 reps
• Pushups: 1 set of 50 reps
• Box Jumps: 1 set of 50 reps
• Floor Wipers: 1 set of 50 reps (Shown In Video Below)
• Clean And Press: 1 set of 50 reps

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Plyometric Box Jumps.

Video Guides:  MPEG - Windows Media - Real Player

Click Here For A Printable Log Of Day 4: Conditioning (The 300 Workout).

Suggestions For Others

My friends and family supported me the whole time. It did not help when I was tempted by them with going out for dinners and eating fast food. I did give to those temptations.

But I did not beat myself up. Giving my all at the gym and eating healthy the rest of time made up for the slip ups. I believe anyone can do this. It's a mindset to dedicating to a healthy lifestyle.