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Before: 282 lbs |
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After: 198 lbs |
Vital Stats
Name: Lukas Duncan
Email: duncanlukas@yahoo.com
BodySpace: duncanlukas
Age: 18
Before:
Weight: 282 lbs
Body Fat: 23%
After:
Weight: 198 lbs
Body Fat: 5%
Why I Got Started
I wanted to do a bodybuilding show. I was big but wasn't cut. I knew I had a long ways to go and it would be a challenge, but at the same time, I knew with hard work, I could do it.
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I Knew I Had A Long Ways To Go.
How I Did It
I had 7 clean meals per day. Weight trained 6 days per week, and did cardio up to 2 hours per day.
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I Did Cardio Up To 2 Hours A Day.
Supplements
Diet
Meal 1:
Meal 2:
- 8 oz chicken
- ½ cup rice
- 8 oz broccoli
Meal 3:
- 8 oz chicken
- ½ cup oats
Meal 4:
- 8 oz chicken
- ½ cup oats
Meal 5:
- 50g whey
- ½ cup rice
Meal 6:
- 8 oz chicken
- 8 oz broccoli
Meal 7:
- 50g casein
Training
Monday: Chest
- Incline Bench Press: 4 sets, 8-12 reps
- Bench Press: 4 sets, 8-12 reps
- Incline Fly: 4 sets, 12-15 reps
- Dips: 4 sets, 20 reps
Tuesday: Quads
- Leg Extensions: 4 sets, 20 reps
- Squats: 5 sets, 8-12 reps
- Leg Press: 5 sets, 8-12 reps
- Lunges: 3 sets, 20-25 steps each leg
Wednesday: Shoulders & Traps
- Dumbbell Press: 4 sets, 8-12 reps
- Side Laterals: 4 sets, 8-12 reps
- Reverse Flyes: 4 sets, 8-12 reps
- Upright Rows: 4 sets, 8-12 reps
- Machine Shrugs: 4 sets, 8-12 reps
- Deadlifts: 5 sets, 6-10 reps
- Barbell Rows: 4 sets, 6-10 reps
- T-Bar Rows: 4 sets, 6-10 reps
Thursday: Arms
- Triceps Pushdowns: 4 sets, 12-15 reps
- Skullcrushers: 4 sets, 8-12 reps
- Close-Grip Bench Press: 4 sets, 8-12 reps
- Bench Dips: 3 sets, 12-15 reps
- Barbell Curls: 4 sets, 8-12 reps
- Alternating Dumbbell Curls: 4 sets, 8-12 reps
- Cable Curls: 3 sets, 12-15 reps
- Hammer Curls: 3 sets, 12-15 reps
Friday: Hamstrings
- Lying Leg Curls: 4 sets, 8-12 reps
- Seated Leg Curls: 4 sets, 8-12 reps
- Single Leg Curls: 4 sets, 12-15 reps
- Abductor/Adductor: 4 sets, 20-25 reps
Saturday: Back
- Lat Pulldown: 5 sets, 8-12 reps
- Cable Rows: 4 sets, 8-12 reps
- One Arm Dumbbell Rows: 4 sets, 8-12 reps
- Bent Over Barbell Row: 4 sets, 8-12 reps
- Barbell Pullovers: 4 sets, 20-25 reps
- Hyperextensions: 4 sets, 20-25 reps
Sunday: Cardio
Cardio was done 1 hour in the morning and 1 hour at night everyday.
Suggestions For Others
Consistency is the key. You can't see changes to your body if you're not in the gym everyday. You have to be consistent with your eating too. Eat the same foods everyday, at the same time everyday. That's the best way to see results. If you're going to do something, do it right!
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If You're Going To Do
Something, Do It Right.