Vital Stats
Name: Shane Christensen
Bodyspace: shanec43
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Why I Got Started
I was introduced to weightlifting from my older brother and older sister's boyfriend, later to be husband. I lifted throughout high school for sports. I caught the weightlifting bug in my mid 20s, working out with some friends from high school in a small town high school gym with limited equipment. It was a great thing when the public gym came to town when I was in my late 20s and I have been a member ever since. It was always about getting as big and strong as possible no matter the cost or the way I looked (I carried way too much body fat).
It Was Always About Getting As Big And Strong As Possible.
I always planned on slimming down when I had enough size, but I never got big enough in my eyes. So years of abusing myself with stimulants, shift work at a stressful job, pushing myself to failure and beyond at every workout without enough rest, and my mind telling me that I wasn't worthy or was never good enough, my body and mind had had enough. At 38 years old my body started shutting down and I became very sick. My body reacted to everything from foods to sprays, lotions, to medications. The doctor did all kinds of tests and blood work with no real answers. Within a year I went from a big strong two hundred and forty five pounds down to one hundred and 55 pounds of skin and bones with barely enough strength to get off the couch let alone work out or work.
By the grace of God, and good family and friends we were directed to natural healing. During that time I had to eat like a horse to even begin to keep any weight on. So after my recovery it was no wonder that my weight started to go up and at that time I was grateful to have strength, energy and extra weight. I made some big life changes like leaving a twenty year job to get rid of stress and shift work. I have also learned a lot about nutrition and recovery.
I Have Learned A Lot About Nutrition And Recovery.
How I Did It
Feeling strong and healthy enough at the start of 2010 I decided to start my transformation the right way, so at the first of the year I started keeping a food log. I started doing cardio, then started Kris Gethin's 12 Week Video Trainer. In 12 weeks, I went from 240 pounds down to 210 pounds and dropped my body fat from 20% down to 12%. I then started a Bodyspace profile in July and set a goal of 7% BF by the first of October. That gave me great motivation to be able to meet new friends and to see people with similar goals and read their stories. I didn't quite make my goal but I did reach 8-to-9% BF. So I am giving my body a break then I will start again in the New Year. 2011 will be the best year ever.
BodySpace Gave Me Great Motivation To Be Able To Meet New Friends And To See People With Similar Goals And Read Their Stories.
Supplements
Morning and Post Workout:
- EAS Whey Protein Powder: 1 scoop
- Myofusion Protein Powder: 1 scoop
- Higher Power Micronized Glutamine: 5g
Pre and Post Workout:
- Higher Power Micronized Glutamine: 5g
- Higher Power Creatine Ethyl Ester: 2.5g
Throughout Day:
- Scivation Xtend: 4-6 scoops a day, drinking throughout the day and during workouts
Diet
While reducing body fat I increase protein and essential fats and cut carbohydrates. I try to take all carbs in by noon. Afternoon and evening, I have my protein and vegetables except for post workout. I also drink at least a gallon of water every day.
Meal 1:
- ½ cup frozen Blueberries and Strawberries
- ½ cut Non-Fat Milk
- 1 scoop EAS Whey Protein Powder
- 1 scoop Myofusion Protein Powder
- 5 grams Higher Power Micronized Glutamine
- 1 tbsp ground Flaxseed
- 1/2 cup Oats
Meal 2:
- 10 Egg Whites, 2 Yolks
- 2 slices Turkey Bacon
- 1 cup Brown Rice
- 1 serving homemade fresh Salsa
Meal 3:
- 8-10 oz Chicken Breast
- 1 medium size Sweet Potato
- 1 cup assorted Vegetables
Meal 4:
- 1 scoop Myofusion Protein Powder
- 5 grams Higher Power Micronized Glutamine
- 2.5 grams Higher Power Creatine Ethyl Ester in a glass of Water
- 1 medium Apple
- 1 tbsp natural Peanut Butter or handful Dried Fruit and Nuts
Meal 5: Post-Workout
- 1 scoop EAS Whey Protein Powder
- 1 scoop Myofusion Protein Powder
- 5 grams Higher Power Micronized Glutamine
- 2.5 grams Higher Power Creatine Ethyl Ester in 12 oz Gatorade
Meal 6:
- 6 oz Lean Steak, Beef or Elk
- 1 cup assorted Vegetables
Meal 7:
- 1 scoop Myofusion Protein Powder
- ½ cup Skim Milk and Water
I drink Scivation Xtend throughout the day mixed in a liter of water; I also drink 1 mixed in a liter of water during my workout - 8 scoops total.
Training
I use a 3-or-4 day split on weights, I like to change things up never doing the same workout twice in a roll, I add partial reps and drop sets, I change rep speed and I change up body angles making sure to train the muscle in full range of motion. Cardio is 3-to-4 times per week ranging from Racquet Ball, mountain biking, hiking, and when it's cold the Treadmill and Elliptical.
TERMS YOU'LL NEED TO KNOW
Superset - Two exercises are performed consecutively without any rest.
Day 1: Chest/Triceps/Abs
- A.M. Cardio: 30 minutes Treadmill steady pace
- 10 minute warm up on Treadmill
- Barbell Bench Press: 1-2 warm up sets of 6-12 reps, 4 add sets of 6-12 reps
- Incline Dumbbell Press: 3 sets of 10-12 reps
- Decline Dumbbell Flyes: 2-3 sets of 10-12 reps
- Dumbbell Straight Arm Pullovers: 2 sets 10-12 reps
- Skull Crushers: 1 warm up set of 6-15 reps, 3 sets of 8-15 reps
- Weighted Bench Dips: 3 add sets of 8-15 reps
- Triceps Pressdowns: 3 add sets of 8-15 reps
- Hanging Leg Raises: 1 set of 50 reps to the center, 1 set of 25 reps to each side
- Weighted Decline Crunches: 1 set of 50 reps
Day 2: Back/Biceps
- 10 minute warm up on Treadmill
- Pulldowns: 1-2 warm up sets of 8-15 reps, 3 add sets of 8-15 reps
- Wide Grip Pull-ups: 3 add sets of 8-15 reps starting with body weight
- Wide Grip Barbell Rows: 3 add sets 8-15 reps
- Seated Cable Rows: 3 add sets 8-15 reps
- Back Extensions: 3 add sets of 8-15 reps
- Barbell Curls: 1 warm up set of 8-15 reps, 3 add sets of 8-15 reps
- Preacher Curls: 3 add sets of 8-15 reps
- Concentration Curls: 2 add sets of 10-15 reps
- 5-10 minutes Stretching
Day 3: Cardio/Abs
- PM Cardio: 1 hour Racquet Ball
- Weighted Decline Crunches: 3 sets of 15 reps
- Floor Oblique Crunches: 1 set of 30 reps each side
Day 4: Legs
- 10 minute warm up on Treadmill
- Barbell Squats: 2 warm up sets of 8-20 reps, 3-4 add sets of 8-20 reps
- Leg Press: 3 add sets of 10-20 reps
- Leg Extensions: 3 add sets of 8-15 reps
- Lying Leg Curls: 3 add sets of 10-15 reps
- Stiff Leg Deadlifts: 2-3 add sets of 10-15 reps
- Leg Press Calf Raises (change foot angles every set): 3-4 sets of 15-25 reps
- Seated Calf Raise (change foot angles every set): 3 sets of 15-25 reps
- 5 minutes cool down Walking on Treadmill
- 5-10 minutes Stretching
Day 5: Shoulders/Traps/Light Arms
- AM Cardio: 30 minutes of HIIT
- Seated Dumbbell Press: 1-2 warm up sets 3 working sets of 8-15 reps adding weight
- Seated Side Dumbbell Raises: 3 add sets of 10-15 reps
- Seated Rear Delt Dumbbell Raises: 3 add sets of 10-15 reps
- Dumbbell Upright Rows: 2 sets of 10-15 reps
- Barbell Shrugs: 2-3 add sets of 10-20 reps
- Smith Machine Shrugs: 2 sets of 10-20 reps
Superset:
- Tricep Cable Overhead Extensions: 2 sets of 10-20 reps
- Cable Straight Bar Curls: 2 sets of 10-20 reps
Superset:
- Rope Pressdowns: 2 sets 10-20 reps
- Hammer Dumbbell Curls: 2 sets 10-20 reps
Day 6: Cardio/Abs
- AM Cardio: 30 minutes Walking and Sprints
- Hanging Leg Raises: 1 set of 30 reps center, 1 sets of 20 reps to each side
- Weighted Crunches: 1 set of 50 reps
Day 7: Rest
Suggestions for Others
Never ever give up no matter what you feel is impossible to overcome you can do it! Never let any negative influence by others or circumstances control your life. Remember, your life is a book and you are the author. Make it the journey of your dreams not anyone else's! You are good enough and you do make a difference whether you know it or not.
Surround yourself with positive people who support your dreams and never give up on yourself! Set realistic goals and let nothing stand in your way, like the song by Hinder, "The Best Is Yet To Come."