Name: Aleksandar Stojkovski
Why I Got Started
As a toddler I was a very thin child. As I started growing, I started gaining weight. From the small and slim kid in first grade, I transformed into the big, fat eighth grader.
I didn't really care about it, I started a long relationship in first year of high school and neglected my appearance even further. This kept on until I was in my third year of high school. I decided I had to do something about it and I signed up at the "KOKO" gym.
It started as a weight loss program, but found out I really loved lifting heavy weights and started training after a week or two at the gym. The rest is history!
Really loved lifting heavy weights and started training after a week or two at the gym.
How I Did It
I never focused singularly on losing weight or bulking up. I always strive for the best of the two. I started lifting and doing 20-30 minutes of cardio every day taking only taking Sunday off.
After a couple of months, I started seeing the results. An important thing is not to solely focus on getting thin. Nobody likes thin guys! You need to start lifting as soon as you start visiting the gym. Having more muscle helps you get leaner faster. More muscle tissue = more passive metabolism = burning calories throughout the whole day.
During training, form is important. Don't be stiff like a robot, but don't go throwing those bars and dumbbells around like a moron.
Make sure you warm up (not running in place or pushups. Use light weights to get the blood in the muscles pumping). Then acclimate the muscles to the weight with one or two heavy 1-2 reps sets a bit below your maximum.
Only then do you start working that muscle properly with heavy weights and use its full potential.
Click To Enlarge.
I never focused singularly on losing weight or bulking up. I always strive for the best of the two.
- Ultimate Nutrition Horse Power: 1 serving
- BSN NO Xplode: 1 serving
Morning and Pre Workout:
Morning, Post Workout, Before Bed:
- Muscletech Nitrotech: 1 scoop
Never really did some ultra-strict diet. Only kept my calories around 2500, and ate low carbs. Remember, chicken and canned tuna are your best friends.
- 1½ cups Cornflakes
- ½ cup Skim Milk
- 1 can Tuna
- 2-3 Wheat Crackers
Meal 3: Immediately Post Workout
- 1 medium portion Lean Beef/Chicken/Fish
- 1 Potato
Meal 4: 2-3 Hours Post Workout
- 1 glass freshly made Juice
- 1 scoop Whey Protein
- 3 or 4 boiled Egg Whites
Day 1 and Day 4: Chest/Biceps
- Barbell Bench Press: 3 sets 10,10,5 reps
- Incline Dumbbell Press: 3 sets 10,10,8 reps
- Butterfly Machine: 3 sets of 10 reps
- Machine Press: 3 sets of 10 reps
- Olympic Bar Biceps Curls: 3 sets 10,10,8 reps
- One Arm Bicep Curls Machine: 3 sets of 10 reps
- Alternating Dumbbell Curls: 3 sets of 10 reps
Day 2 and Day 5: Back/Triceps
- Pull-ups: 3 sets of 10 reps
- Cable Pull (behind head): 3 sets of 10 reps
- Cable Pull (in front): 3 sets of 10 reps
- Seated Cable Row: 3 sets of 10 reps
- Deadlift: 3 sets 10,10,8 reps
- Cable Pushdowns (V-Bar): 3 sets of 10 reps
- One Armed Dumbbell Extension (behind head): 3 sets of 10 reps
- Bench Dips: 1 set of 30 bodyweight reps, 2 sets of 20,10 weighted reps
Day 3 and Day 6: Shoulders/Abs
- Military Dumbbell Press: 3 sets 10,10,8 reps
- Dumbbell Side Raises: 3 sets of 10 reps
- Front Dumbbell Raises: 3 sets of 10 reps
- Alternating Dumbbell Shoulder Press: 3 sets of 10 reps
- Crunches: 3 sets of 40 reps
- Hanging Leg Raises: 3 sets of 10 reps
Day 7: Rest
Note: I strongly recommend using the MaxOT workout program, I started using it for a couple of days and absolutely loved the pump.
The only reason this workout plan is noted here is because I used it for more than a year of my training.
Suggestions for Others
Don't care what anyone at the gym says, who are they? Jay Cutler? Supplements are not drugs, stop being scared of them. In fact, without them, I would hardly accomplish any of my set goals.
Oh, yeah, and watch "I Want To Look Like That Guy." It's one of the most motivating films I've ever seen.