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Transformation Of The Week - Brian Ahlstrom.

While always wanting to get bigger, I did not realize I was also getting fatter. With that being said I changed my training plans. Read more below to learn about my current training and meal plans.

Name - Brian Ahlstrom
Before - 5'10" 251 lbs
After - 5'10" 172 lbs (contest day)

Before:
251 lbs
After:
172 lbs

I started bodybuilding with the idea of someday competing. It took me many years to achieve the physique I have now. I was in love with the idea of getting bigger until one day I realized I had just gotten fat. I decided it was time to get rid of the fat and see how "cut" I could get.

I never really had the intention of doing a show when I started cutting. I looked in the mirror one day and thought, "I can do this." It was, of course, always a dream of mine to walk out on that stage on competition day. I plan on doing several more shows in the future.


Click To Enlarge.


Here Is How I Dropped The Fat.


Typical Meal Plan(M-F)

7:15 AM

      4 scoops

Just Whey

      w/water or 8 oz skim(w/5g of

creatine

      and 5 g of

glutamine

      )


      1 banana

      1 serv quick oats

      1

omega 3

      cap

      1g of

vitamin C

      1

guggulsterone

10AM(pre-workout)
7 oz chicken breast
1 large yam
1 omega 3 cap
1g of vitamin C
1 guggulsterone

12:45(post-workout)
4 scoops just whey w/water or 8 oz skim(w/5g of creatine and 5 g of glutamine)
1 serving glycoload
1 omega 3 cap
1g of vitamin C
1 guggulsterone

3:15pm
7oz turkey breast
3 cups lettuce
1 serv Italian dressing
2 rice cakes
1 omega 3 cap
1g of vitamin C
1 guggulsterone

6:00pm
7oz chicken
1 serving brown rice
3 servings broccoli
1 omega 3 cap
1g of vitamin C
1 guggulsterone

8:00pm
10 egg whites
1 omega 3 cap
1g of vitamin C
1 guggulsterone


Typical Meal Plan(Saturday/Sunday)

8:00 AM

      2 Ham Steaks

      1 whole wheat english muffin

      2 eggs

      4 egg whites

      2 slice fat free cheese

      1 omega 3 cap

      1g of vitamin C

      1 guggulsterone

10:30AM
2 cans of tuna
1 serv pancake mix
1 serv Mrs. Dash
Fry in 1/2 serving Safflower Oil
1 omega 3 cap
1g of vitamin C
1 guggulsterone

1:00PM
4 scoops just whey w/water or 8 oz skim
1.5 servings oatmeal
1 omega 3 cap
1g of vitamin C
1 guggulsterone

3:30pm
7 oz steak
1 large sweet potato
2 cups lettuce
1 serv Italian dressing
1 omega 3 cap
1g of vitamin C
1 guggulsterone

6:00pm
7oz chicken
4 servings broccoli
1 omega 3 cap
1g of vitamin C
1 gugulsterone

8:00pm
6 egg whites
1 omega 3 cap
1g of vitamin C
1 guggulsterone


Supplements


Training

Monday- Biceps/Forearms/Calves

Standing BB Curls

        - 3 sets of 8 reps


Seated DB Curls

        - 3 sets of 8 reps


Concentration Curls DB

        - 3 sets of 10-12 reps


Rev BB Curls

        - 3 sets of 8 reps


BB Wrist Curls

        - 3 sets of 8 reps


Smith BB Calf Raise

        - 4 sets of 6-8 reps


Seated Calf Raises

        - 4 sets of 25 reps

Click Here For A Printable Log Of Monday- Biceps/Forearms/Calves.

Tuesday- Shoulders/Traps/Abs

Side DB Lateral Raises

        - 3 sets of 12 reps


Rear Delt on the Cable Crossover Machine

        - 3 sets of 10 reps


Arnold DB Presses

        - 3 sets of 8 reps


EZ Bar Upright Rows

        or

Front DB Raises

        - 3 sets of 12-15 reps


BB Shrugs

        - 6 sets of 12-15


Reverse Crunches

        - 6 sets of 25 reps

Click Here For A Printable Log Of Tuesday- Shoulders/Traps/Abs.

Wednesday- Back/Calves

Chinups

        - 3 sets of 12 reps


Deadlifts

        - 3 sets of 6-8 reps


Pulldowns to the Front

        - 3 sets of 8-10


Bent Over Rows

        - 3 sets of 8 reps


Pulley Rows

        - 2 sets of 10 reps


Donkey Calf Raises

        - 4 sets of 8 reps


Seated Toe Raises

        - 4 sets of 12 reps

Click Here For A Printable Log Of Wednesday- Back/Calves.

Thursday- Chest/Abs

Incline BB Press

        - 3 sets of 8 reps


Flat DB Press

        - 3 sets of 8 reps


Incline

        or

Decline Flies

        - 3 sets of 12 reps


Low Crossovers

        - 3 sets of 12-15 reps


Side obliques on the back extension machine

        - 3 sets of 6-10 reps*


Crunches

        - 3 sets of 30-40 reps

* Shown on bench.

Click Here For A Printable Log Of Thursday- Chest/Abs.

Friday- Legs/Calves

        Warmup on Treadmill for 5 minutes


Squats

        - 3 sets of 8-10 reps


Leg Press

        - 3 sets of 20 reps


Stationary Lunges

        - 3 sets of 8-10 reps


Still Leg Deadlifts

        - 3 sets of 8 reps


Leg Extensions

        - 2 sets of 12-15 reps


Leg Curls

        - 2 sets of 12-15 reps


Standing Calf Raises

        - 4 sets of 8 reps


Seated Calf Raises

        - 4 sets of 25 reps

Click Here For A Printable Log Of Friday- Legs/Calves.

Cardio

      45 min 3-5 times per week. Preferably in the AM on an empty stomach.


Things You Must Do/Have

I have learned that any goal is achievable. You just have to remain focused the entire time. Plan your diet and training and stick to that plan. Keep a close eye on your body and change your diet accordingly.

Make sure you take a ton of pictures to use as visuals. You'll also have something to look back at once you've accomplished your goal. Good luck to all and just remain focused!

More Pictures!


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