Weight: 170 lbs
Body Fat: 16-17%
Weight: 140 lbs
Body Fat: 4-5%
Why I Got Started
Ultimately, the real reason as to why I got started was from all the negativity that surrounded me. Following the summer of 8th grade we were evicted and left to find another home immediately. Here we settled in a new school district - one I was unfamiliar with.
Little did I know how judgmental these kids would be. I mean, here I am entering my freshman year of high school with no friends, no self esteem, no clue as to what hell would await me. I was an easy target for getting picked on. Countless fat jokes left me torn apart, self conscious beyond imagination. Everyday I would come home and isolate myself from everyone.
Contemplating suicide was a daily thought, but I ushered myself into coping with the pain through different means, such as writing lyrics, poetry and later lifting weights. Toward the end of 9th grade our trailer flooded out, leaving us with nothing. We had to relocate immediately yet again to another new school district.
Here marks the introduction of bodybuilding into my life. Fed up with the chaos I faced and ever disgust for the man in the mirror, I manned up. It was time for a change. Looking back I'm happier than ever that I started bodybuilding.
All the hardships I encountered and overcome regarding my past have finally amounted to something. Resilience is an asset I've always believed an individual must possess; now it's time for me to step up to the plate.
How I Did It
Sacrifices were made and the goal was already set in stone: Compete in my first amateur natural bodybuilding show and not get laughed at. No gimmicks, fad diets or any of that nonsensical junk was used. I didn't order a quick fix pill or rely on anything but blood, sweat and tears.
The only way I knew things would work would be to bust my @ss day after day in and out of the gym. As Erik Fankhouser would say, 'You are your maker.' That is forever true in this case. Undergoing a 16-week grueling pre-contest diet is nothing short of hell, countless hours of cardio and thinking about food. Yet in the end it was well worth it.
Overall, a caloric deficit was met daily with my macronutrient ratios being logged perfectly and precisely on fitday.com. Every single teaspoon or tablespoon of cinnamon, splenda, mustard, hot sauce, chicken, steak, whey, anything you can imagine was weighed and tallied. Nothing went under the radar. Why? Because that's what the others aren't willing to do.
5-6 meals spread throughout the day were consumed that hit my macros on the dot. My main sources of protein came from SciVation Whey, chicken breasts, wggs, and tuna fish. Carbs consisted of oats, sweet potatoes, whole wheat bread, cocoa powder and pumpkin. Fats came primarily from peanut butter and almonds here or there.
As far as training goes, I've always been one of a powerlifting nature. I believe that Naturals such as myself must progressively increase the overall workload weekly. Stagnation will surely follow if one remains lifting baby weights forever.
Why not take advantage of the benefits of squats, deadlifts, bench presses, and military presses? Even during my prep I kept the rep ranges low which is uncommon, for most switch automatically to higher reps thinking they'll tone out or harden themselves. Hardly true.
Monday: Legs & Biceps
- Barbell Squats: 3 sets of 10-12 reps
- Leg Press: 3 sets of 10-12 reps
- Stiff-Legged Deadlifts: 3 sets of 10-12 reps
- Lying Leg Curls: 3 sets of 10-12 reps
- Leg Extensions: 3 sets of 10-12 reps
- Cable Curls: 3 sets of 10-12 reps
- One-Arm Preacher Curls: 3 sets of 10-12 reps
- Barbell Curls: 3 sets of 10-12 reps
- Incline Dumbbell Press: 3 sets of 10-12 reps
- Cable Crossovers: 3 sets of 10-12 reps
- Dumbbell Bench Press: 3 sets of 10-12 reps
- Incline Dumbbell Flyes: 3 sets of 10-12 reps
- Dips: 3 sets of 10-12 reps
- Close-Grip Bench Press: 3 sets of 10-12 reps
- Skullcrushers: 3 sets of 10-12 reps
- Deadlift: 3 sets of 10-12 reps
- Bent Over Barbell Rows: 3 sets of 10-12 reps
- Lat Pulldowns: 3 sets of 10-12 reps
- T-Bar Rows: 3 sets of 10-12 reps
- Pullups: 3 sets of 10-12 reps
- Military Press: 3 sets of 10-12 reps
- Lateral Raises: 3 sets of 10-12 reps
- Rear Delt Raises: 3 sets of 10-12 reps
- Front Plate Raises: 3 sets of 10-12 reps
- Behind The Back Shrugs: 3 sets of 10-12 reps
Tuesday: Chest & Triceps
Friday: Shoulders & Traps
Suggestions For Others
Never give up! Never listen to those who doubt you! Stay positive. Remember the number one rule of this game is longevity. It isn't a sprint folks, it's a marathon. Set a nice pace and you'll surely accomplish every goal you set!