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Transformation Of The Week - Josh Hopkins.

In the beginning I got started because I was not happy with the way I looked or felt. The more I learned about dieting and training the more I loved it. See how I managed to change my life and how I now maintain it.

Before Before:
312 lbs.
48" waist

Body Fat: 35%
      After After:
173 lbs.
30" waist

Body Fat: 7%

Vital Stats

Name: Josh Hopkins
Pounds Lost: 139 lbs.
Start Date: Jan. 1, 2004
End Date: Oct. 22, 2005

      I weighed 312 lbs.

      I had a 48 inch waist.

      I wore a 3x shirt size.

    My body fat was around 35%.
      I weigh 173 lbs.

      I have a 30 inch waist.

      I wear a medium shirt.

      My body fat is 6-7%.

      45 inch chest.

      25 inch quads.

      15 inch calves.

    14 inch biceps.

Why I Got Started

In the beginning I got started because I was not happy with the way I looked or felt. The more I learned about dieting and training, the more I loved it. When I made the decision to start bodybuilding it was the best decision of my life.

Josh, Before Josh, Before
Click Image To Enlarge.
I Was Not Happy With
The Way I Looked Or Felt.

I made the decision to start bodybuilding because it is different from any other sport. To compete in bodybuilding, you have to live the lifestyle, not just play the sport.

How I Did It

I made the transformation by first changing my diet. I started eating complex carbs, lean meat, and only healthy fats. I ate simple carbs only pre- and post-workout.

I then started training with weights 4-5 times per week. I do cardio 4-5 times per week pre-contest, and 1-2 times per week in the off season.

Josh, After Josh, After
Click Image To Enlarge.
You Have To Live The Lifestyle,
Not Just Play The Sport.


ON Whey

My supplements consisted of:

Sample Diet

My Sample Contest-Prep Diet.
Time Food
5:00 a.m.
1 cup of old fashioned oats
2 scoops of protein
2/3 cup of strawberries
1 cup of coffee
7:30 a.m.
1 Ultra met and a banana
9:00 a.m. 2 rice cakes with natural peanut butter and sugar free jam
1 low fat cheese stick
12:00 p.m. 1 pack of sweet n spicy tuna
1 low fat cheese stick
3:00 p.m. 1 pack of chicken with lettuce and fat free cheese
6:00 p.m. 2 pieces of chicken
2 Tbs of all natural peanut butter
9:00 p.m. 1 cup of egg whites
1/4 cup of no fat cheese

This is a sample of my diet while getting ready for a show. When preparing for a show I eat the same food at the same time every day and do not cheat at all. I usually start dieting at about 2500 calories and go down to about 1700.

Josh, After Josh, After
Click Image To Enlarge.
The Closer My Contest Gets,
The Lower My Carbs And Fats Get.

I keep my protein up around 250 or 300 grams per day, my carbs start at about 225 and get down to about 100 grams per day, and my fat between 25 and 40 grams per day.

The closer my contest gets the lower my carbs and fat get. In the off season I eat about the same, but more of it. In the off season my protein comes from beef, chicken, tuna, or a protein shake. I eat about 300-to-400 grams of carbs per day. My carbs come from oatmeal, yams, wheat bread and fruit.

I eat about 50-to-60 grams of fat per day when bulking. In the off-season I cheat about 2-or-3 meals on the weekends usually consisting of pizza, hamburgers, and my occasional deserts (cookies or ice cream).

Josh, After Josh, After Josh, After
Click Image To Enlarge.
Your Body Can Do Anything You Want It To,
It Is Your Mind You Have To Convince.

Sample Workout

This is the workout split I am currently using:

Monday - Back

print Click Here For A Printable Log Of Monday.

Tuesday - Chest & Shoulders

* All failure sets are done in the 6-12 rep range.

print Click Here For A Printable Log Of Tuesday.

Wednesday - Arms & Traps

print Click Here For A Printable Log Of Wednesday.

Thursday - Legs

* All leg exercises stay with in 6-12 reps and are done as heavy as possible.

print Click Here For A Printable Log Of Thursday.

Friday - Back

Same as Monday except I switch pull ups with barbell rows. On Fridays I start out with heavy barbell rows.

* Calves, abs, and forearms are trained Monday, Wednesdays and Fridays. Cardio is done either early morning or late evening depending on my schedule.

print Click Here For A Printable Log Of Friday.

Suggestions For Others

Always take time to thank God for making you healthy enough to train. Never quit.

Always educate yourself before doing something. If someone is more knowledge-able than you are, then take time to listen and learn.

Josh Competing At The NPC Carolina Clash Championships Josh Hopkins, Happy With Himself
Click Image To Enlarge.
Success Is Failure Turned Inside Out.

Keep everything in perspective. Train the hardest you possibly can and if something goes wrong learn from it and move on. Last but not least, your body can do anything you want it to, it is your mind you have to convince. Have fun and train hard!

Josh Hopkins

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