Vital Stats
Name: Ryan M Wahl
Email: ryanwahl@ymail.com
Bodyspace: bigwahl78
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| Before: |
After: |
Why I Got Started
I was fairly athletic in high school, playing defensive end and offense tackle on the football team as well as lifting regularly. Upon entering college I lost my focus on lifting and began spending my time partying. It all started in January of 2010 while I was brushing my teeth after waking up from a long night of drinking and was disgusted with myself as I was watching my fat body sway side to side in the mirror with every brush stroke. It was at that moment that I began looking into getting back in shape.
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I Began Looking Into Getting Back In Shape.
How I Did It
I began lifting at the 2-year college where I'm currently enrolled immediately after class the following Monday. I began lifting every day after class 5 days per week. I worked out every single body group every day, including running a mile every day. I quickly began losing fat, but my strength did not increase much. In fact, after two months of following that routine I was getting frustrated with my slow results. Needless to say, my high school workouts were not working.
During the beginning of March I ran into one of my friends, Hank, who has been into bodybuilding for several years. He introduced me to 3-day work outs and staying moderately active on my "off" days. I soon began seeing better and faster results with a shorter work out and fewer days in the gym. The theory behind this is that any particular muscle group on average takes about a week to fully recover from a lift. By working out only certain groups once per week I finally began to allow my muscles to make a full recovery.
Dieting is important. In the beginning I was basically starving myself eating almost strictly protein, with little carbs and almost no fat. I soon learned how protein, carbs, and fats are all important to weightlifting. Eating several small meals throughout the day is the best meal plan for me to see results, but it took some planning to achieve this goal. I purchased a small cooler that I put in my car so that I could take small packed meals with me everywhere. Every night I would pack whatever meals that I would need to take with me the next day.
My biggest motivators were my before and after pictures, as well as viewing other members on BodySpace who had transformed their bodies. BodySpace member Antonio Wright's progress pictures were inspiring to me. His photos allowed me to set realistic goals for myself.
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My Biggest Motivators Were My Pictures, As Well As Viewing Other Members On BodySpace Who Had Transformed Their Bodies.
Supplements
Pre And Post Workout/Mid-Morning Snack:
Before Bed:
Morning And Night:
- Higher Power Micronized Creatine: 5g
- Optimum Nutrition Opti-Men: ½ tab
- Fish Oil: 1 cap
Note: I take the Higher Power Micronized Creatine in cycles. I will take 2 servings, one in the morning and one at night, for the first 21 days of each month. The remaining days I do not take any.
Diet
Not breaking diet is the key to building muscle and burning fat! I avoided nearly all junk food for the first 6 months or so before I became comfortable with eating junk foods in moderation. Ice cream is my weakness. If it is a lifting day I would also drink a protein shake and a slice of wheat bread about an hour before my lift, followed by another protein shake right after my lift. The only liquids that I consume are water and milk.
On an average day I would say I consume ¾ of a gallon of water and a little bit less than a half gallon of milk. Occasionally I may drink some kind of juice, such as cranberry, apple, or orange. Drinking alcohol and weightlifting do not mix.
Meal 1:
- ¾ cup
Special K Protein Plus Cereal- 1 cup Skim Milk
Meal 2:
- 24g Optimum Nutrition Gold Standard 100% Whey Protein
- 1 cup Skim Milk
- ½ cup Red Grapes
- 1 cup Spinach
Meal 3:
- 4oz boneless skinless Chicken Breast or Fish grilled w/ no seasonings
- 1 serving Salad with a few drops of Italian Dressing
- 1 Banana or small serving Strawberries
Meal 4:
- Peanut Butter Sandwich (Wheat Bread, 1 tbsp Peanut Butter)
- ½ cup Grapes
- 1 cup Spinach
Meal 5:
- 4oz boneless skinless Chicken Breast or Fish grilled w/no seasonings
- 1 cup Spinach
- ½ cup Grapes
Before Bed:
Training
A 3-day per week work out is what I've determined is best for me. I super set during all of my lifts as well. On my "off" days I do stay active. I fish a local river almost every day and walk about a mile or so in the wilderness almost every day.
| TERMS YOU'LL NEED TO KNOW | |
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Day 1: Biceps/Chest/Neck/Abs
Superset:
- Bench Press: 3 sets of 7-9 reps
- Incline Dumbbell Press: 3 sets of 8-10 reps
Superset:
- Butterfly: 3 sets of 7-9 reps
- Barbell Curls: 3 sets of 7-9 reps
Superset:
- Concentration Curls: 3 sets of 7-9 reps
- Push-ups: 3 sets of 10-15 reps
- Weighted Neck Resistance: 1 set of 10 reps each front, back, left, right
7 Minute Abs:
- Crunches: 2 ½ minutes
- Leg Raises: 1 ½ minutes
- Oblique Crunches: 1 minute, each side
- Reverse Crunches: 1 minute
Day 2: Rest
Day 3: Triceps/Back/Shoulders/Abs
Superset:
- Wide Grip Pullups: 3 sets of 8-10 reps
- Shoulder Press: 3 sets of 8-10 reps
Superset:
- Dip Machine: 3 sets of 8-10 reps
- Close Grip Bench Press: 3 sets of 8-10 reps
Superset:
- Bent Over Two Dumbbell Row: 3 sets of 8-10 reps
- Dumbbell Shoulder Press: 3 sets of 8-10 reps
Superset:
- Side Lateral Raises: 3 sets of 10-12 reps
- Front Shoulder Raises: 3 sets of 10-12 reps
- Exercise Ball Crunches: 3 sets of 25 reps
Day 4: Rest
Day 5: Lower Body/Biceps/Chest/Neck/Abs
Superset:
- Deadlift: 3 sets of 6-8 reps
- Weighted Lunges: 3 sets of 10-15 reps
Superset:
Superset:
- Pushups: 3 sets of 10-15 reps
- Hammer Curls: 3 sets of 7-9 reps
- Weighted Neck Resistance: 1 set of 10 reps each front, back, left, right
7 Minute Abs:
- Crunches: 2 ½ minutes
- Leg Raises: 1 ½ minutes
- Oblique Crunches: 1 minute, each side
- Reverse Crunches: 1 minute
Days 6 and 7: Rest
Suggestions for Others
Taking before and after pictures have been my biggest motivator. Also, be patient when anticipating results. I took pictures once every week and it was nearly 10 weeks before I saw any major changes. The changes will come, just stick to your diet and work out with enthusiasm. Proper form is also very important. Using a lighter weight with perfect form will yield better and faster results than by using a heavier weight with poor form. Don't give up!
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