Vital Stats
Name: Omar Essam
Email: omar.moro@live.com
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Why I Got Started
I wanted to change the way I looked before entering college. Also I wanted to change my lifestyle from getting few hours of sleep and eating loads of junk food. That's why I started working out.
My friends started giving me comments about the way I looked, and told me I should workout at the gym. Also a lot of people at the gym made me very motivated to transform my body. So I started working out like an animal to be like them.
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A lot of people at the gym made me very motivated to transform my body.
How I did it
Since that time, I haven't stopped except for one or two days per week. I also followed a strict diet and some cardio which helped me a lot in losing body fat.
I workout for 5 days: bench - back - shoulders - arms - legs and then have 1 day for recovery. I do cardio on chest, shoulders and rest days, about 25 min. on the treadmill.
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I followed a strict diet and some cardio
which helped me a lot in losing body fat.
Supplements
Second Meal & Post Workout:
- ON 100% Whey Protein: 2 scoops
Pre Workout (about 6pm):
- VPX NO Shotgun: 1 scoop
Upon Waking (12pm) and Evening (6pm):
- Universal Animal Cuts: 1 pak
Intra Workout & Three Hours Later:
- Scivation Xtend: 2 scoops
Diet
Meal 1:
- 5 Egg Whites
- 2 tbsp natural Peanut Butter
- 1 Cheese Sandwich with 2 slices Whole Wheat Bread, 1 fat free Cheese Slice
Meal 2:
Meal 3:
Meal 4: Post Workout
Meal 5:
Meal 6:
- 1 can Tuna
Training
Day 1: Arms
- Close-Grip Bench Press: 3 sets of 10 reps
- Barbell Curls: 4 sets of 12 reps
- Triceps Pushdowns: 4 sets of 15 reps
- Overhead Extensions: 4 sets of 15 reps
- Skull Crushers: 4 sets of 8 reps
Day 2: Back
- Bent-over Rows: 3 sets of 12 reps
- Low Row: 3 sets of 12 reps
- Lat Pulldown: 3 sets of 12 reps
- Pullups: 3 sets of 12 reps
- Deadlift: 3 sets of 8 reps
- One-Arm Rows: 3 sets of 12 reps
Day 3: Chest
- Cardio: 25 min on Treadmill
- Dumbbell Flyes: 4 sets of 15 reps
- Bench Press: 3 sets of 12 reps
- Incline Press: 3 sets of 12 reps
- Decline Press: 3 sets of 12 reps
- Dumbbell Press: 3 sets of 8 reps
Day 4: Shoulders
- Cardio: 25 min on Treadmill
- Front Raises: 3 sets of 12 reps
- Shoulder Press: 3 sets of 12 reps
- Power Clean: 3 sets of 12 reps
- Shrugs: 3 sets of 12 reps
Day 5: Legs
- Squat: 6 sets of 8 reps
- Leg Press: 3 sets of 8 reps
- Lunges: 3 sets of 15 reps
- Leg Extensions: 3 sets of 12 reps
- Leg Curls: 3 sets of 12 reps
- Calf Raises: 6 sets of 8 reps
Day 6: Cardio
Day 7: Cardio
Suggestions For Others
My recommendation for those who seek having a good body transformation is to look for a good diet before anything. You must ask trainers for supplements that can help you achieve your goals.
Let me tell you, what may work for others may not work for you so you need to try a lot of supplements to know what works for you. For me the most important were amino acids, protein shakes, and NO pre workout products.
Lastly, working hard is the most important thing before thinking of any supplement.
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