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Self-Taught, Self-Built: Learn From One Man’s Amazing Transformation!

See how Quentin Turnage used smart nutrition and exercise without the help of a personal trainer to cut his body fat in half and expose a photo-worthy physique!

Vital Stats

Name: Quentin Turnage

Email: quentin.turnage1@hotmail.com

Bodyspace: Turnage

Transformation Video: Best Body Transformation of 2010

Quentin Turnage Quentin Turnage

Before:

Age:
21
Height:
5'9"
Weight:
199 lbs
Body Fat:
14%
Waist:
34"

After:

Age:
21
Height:
5'9"
Weight:
162 lbs
Body Fat:
7%
Waist:
30"

Why I Got Started

In 2004 I was in high school at the age of 15 or 16. I always wanted to work out and gain some muscle and feel strong about myself. I did not want to be skinny all my life so I started to look more into it.

As I was doing that I met a classmate by the name of Michael Ayres, he was one year older than me but about 3 times bigger. I went up and just started talking to him about stuff like how much he weighed and how long he had been working out.

Ever since I can remember who Arnold was, I looked up to him a lot. I read his books and talked about him with my uncle. He told me about him, how many times he had won, and how he got started at a young age.

That really got me going and ever since meeting my friend Michael back in 2004, I have been going strong at it, eating healthy and aiming to be better than I was before.

I keep in shape and eat healthy not just to look good, but because I know that what you do today will affect your outcome later in life when you're 60, 70, 80, or even 90-years old.

I have been going strong at it, eating healthy and aiming to be better then I was before
+ Click To Enlarge.
I have been going strong at it, eating healthy and aiming
to be better then I was before.

How I Did It

I went down to Planet Fitness, a small gym located in downtown Gilroy. I signed up there for a membership and then went down to the store to buy the supplements I needed to get me going like protein powder, glutamine and BCAAs.

I then went shopping for food, cooked it and planned out the six meals I was going to eat. I learned how to eat how and how to time my meals, such as when to take a protein shake.

I bought a lot of muscle mags to teach me about how to live a healthy life and to lift for muscle growth. I still have all the mags I bought and still read them from time to time.

I'm proud to say that I'm self taught; I have never paid for a personal trainer or have worked with one. I believe being self-taught is the best way to go, but make sure you have someone to push you in the right direction in the beginning.

I believe being self-taught is the best way to go I believe being self-taught is the best way to go
+ Click To Enlarge.
I believe being self-taught is the best way to go.

Supplements

Morning and Evening:

Morning and Post Workout:

Diet

Meal 1:
Meal 2:
Meal 3:
Meal 4:
Meal 5:
Meal 6:

Training


Day 1: Chest/Abs
Exercises
Decline Barbell Bench Press Decline Barbell Bench Press Decline Barbell Bench Press
5 sets of 8 reps
Dumbbell Flyes Dumbbell Flyes Dumbbell Flyes
5 sets of 8 reps
Cable Crunch Cable Crunch Cable Crunch
5 sets of 8 reps
Hanging Leg Raise Hanging Leg Raise Hanging Leg Raise
5 sets of 8 reps
Day 2: Legs/Traps
Exercises
Barbell Squat Barbell Squat Barbell Squat
7 sets of 8 reps
Leg Press Leg Press Leg Press
7 sets of 8-12 reps
Dumbbell Lunges Dumbbell Lunges Dumbbell Lunges
3 sets of 8-12 reps
Donkey Calf Raises Donkey Calf Raises Donkey Calf Raises
8 sets of 15 reps
Barbell Shrug Barbell Shrug Barbell Shrug
5 sets of 8 reps
Day 3: Rest

Day 4: Back/Shoulders
Exercises
Barbell Deadlift Barbell Deadlift Barbell Deadlift
5 sets of 8 reps
Pullups Pullups Pullups (weighted)
5 sets of 8 reps
Bent Over Barbell Row Bent Over Barbell Row Bent Over Barbell Row
6 sets of 8-12 reps
Day 5: Off

Day 6: Full Body Cardio Circuit
Circuit - Repeat 5x
Pushups Pushups Pushups
10 reps
Pullups Pullups Pullups
5 reps
Day 7: Cardio
Cardio
Stairmaster Stairmaster Stairmaster
10 min

Suggestions for Others

Don't look for short term gratification. Don't take shortcuts because there are none at all there, just short cuts to disappointment.

Work out hard, eat healthy and the results will follow.

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