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Transformation Of The Week - Eric Tomas.

Eric is a father of two and until recently was partying and letting his health fall apart. He has since then made a complete change. Check out his story right here!

180 Lbs
~ BF 17%
155 Lbs.
BF 5.5%

Why I Got Started

I started weight training off and on about 10 years ago. I was a pretty healthy guy in terms of exercising and training. During the summer of 2004 I had reached an all time low in terms of my health. I had a gym membership but never really used it. I have been living in Las Vegas for 5 years working in the restaurant business.

Being a waiter in such a busy and sinful city, there were many temptations out there. Many of them included drinking, eating, and staying out until the early morning partying at different nightclubs. I basically got myself into the worst shape of my life.

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Partying Hard & Drinking With My Friends
Before The Transformation.

Being a father of 2, one day I thought to myself, this is not the lifestyle I should be living. I need to be someone my children can look up to. Continuing a lifestyle like that could jeopardize my family and my own health.

I finally started going to the gym again. At first it was hard. I was weak, and had no energy, but I stayed motivated no matter what.

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My Son & I When I Was Out Of Shape.

How I Did It

Well having been training off and on for 10 years, I was no stranger to weightlifting. I actually entered a few natural competitions back in 1999. Just getting back in to it was the hard part. I started off using light weights, with fairly high reps just to get a feel of the weights again.

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I Was No Stranger To Weightlifting.

I started off doing only about 15 min of cardio just walking on the treadmill. Slowly I progressed with heavier weights and increased my cardio to 20-to-25 minutes. My workouts also included drop sets and supersets. I would be done with my workouts in under an hour. Fast intense and minimal rest time between sets.

Super Set Video Guide:

Drop Set Video Guide:

Throughout the years, I learned a lot by reading tons of bodybuilding magazines, which had many training and nutrition articles. I constructed my nutrition program that way. I used a high protein and medium carb diet; I never really counted calories. More portion control.

I just went with how my body felt. If I felt that I consumed too many carbs, I would drop my carb intake the next time around. During my days off from work I would have one cheat meal.

That's when I get the most time to spend with my family so I can enjoy some junk food! By the time I'm done with the cheat meal I feel so guilty I get motivated to eat clean again and get back on my diet.

What Supplements I Took

I started with:

For MRP's I would use:

Sample Diet

I drink allot of water throughout the day with the exception of coffee in the morning

Meal 1:

      • 5 egg whites
      • 1/2 cup oatmeal with natural applesauce
      • 1 cup coffee with 1 packet Splenda

Milk Meal 2:

Meal 3:

      • 2 small chicken breasts with a little salsa
      • 1/2 cup brown rice
      • Small spinach salad with balsamic vinegar

Meal 4:

Meal 5:

      • Same as meal 4

Meal 6:

      • 6 oz flank steak
      • Steamed spinach

Meal 7:

    • Muscle Milk


What a sample week of training consists of:

I do 3 sets per exercise, 10-12 reps. My ab workouts I do to failure. I include lots of supersets and dropsets depending on the intensity of the last set.

Cardio days I run for 2 miles at 6.5 mph on an empty stomach in the morning. On training days I walk on the treadmill for 15 minutes on an incline at 3.5 mph after my workout.

Chest & Biceps



Click Here For A Printable Log Of Monday.

Back & Triceps



Click Here For A Printable Log Of Tuesday.

Cardio, Abs, Calves



Shoulders & Traps






    Same as Wednesday.



Suggestion For Others

Be patient with your progress. You may lose a lot of weight at first and hit a wall after. Keep it up and do not get discouraged. Take a before picture and stick it on your wall. That's what I did to motivate myself.

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Keep It Up & Don't Get Discouraged.

I always go by the mirror for progress and not by the scale.

Train hard and stay motivated!

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