Name: Ryan Schwartz
Before Waist: 40-42 inches
Before Weight: 245 lbs
After Waist: 30 inches
After Weight: 165 lbs
How I Did It
I got started on my transformation because I decided that it was time to stop getting tired from doing simple everyday things like walking up stairs and carrying groceries from the car to the kitchen. I started a rather simple plan that consisted of a 1500 calorie per day diet (45% protein, 40% carbs, 15% fat).
I would exercise in the gym 6 times per week. I would run through three workouts two times per week. I would do biceps and triceps as workout #1 (using a variety of 20 or so exercises that I would change up each time), chest and back for workout #2 and shoulders and legs as workout #3.
Each workout would consist of 4 supersets (ex: biceps then triceps) of 4 exercises for anywhere from 8-15 reps. As well I would do abs in the morning 4 days per week.
My cardio was done 5 times per week. Three times per week I would do an endurance workout like a 40 minute jog (which had to be built up from 5 minutes at first). The other two days would be an interval workout on my elliptical trainer. I found that this was very effective in keeping me motivated to not always do the same thing. As well, I played ice hockey once a week.
I would take nothing but a scoop of protein powder after a workout in water and skim milk, and sometimes I would add glutamine and creatine powders (by higher nutrition) into the shakes.
Every morning I would have the same thing:
8 egg whites scrambled with low fat cheese and two slices of dry whole wheat toast.
I would either eat a 6" grilled chicken or turkey sub from subway (no cheese no sauce) or would have a grilled chicken or turkey breast and a baked potato.
Snacks would always be protein bars or another piece of chicken. Sometimes I had a can of tuna. I would also always have a little carbs like some oatmeal.
Dinner was similar to lunch, I would always have a grilled lean meat like beef/chicken/turkey. Sometimes I would have a nice piece of fish like salmon or tilapia. As well, I would always have some veggies with this and some brown rice.
I was also drinking about 2 gallons of water per day.
Workout 1: Arms:
- Dumbbell Curls 4 x 12 reps, superset with Tricep Press 4 x 12 reps
- EZ Bar Curls: 4 x 10 reps, superset with Skull Crusher: 4 x 15 reps
- Hammer Curls: 4 x 12 reps, superset with Weighted Dips: 4 x 12 reps
- Concentration Curls: 4 x 10 reps, superset with Tricep Rope Pressdown: 4 x 15 reps
Workout 2: Chest & Back:
- Dumbbell Press: 4x12 reps, superset with Dumbbell Rows: 4 x 10 reps
- Incline Smith Press: 4 x 12 reps, superset with Wide Chin-ups: 4 x to failure
- Close Grip Smith Press: 4 x 15 reps, superset with Low Pulley Rows: 4 x 15 reps
- Dumbbell Flyes: 4 x 12 reps, superset with Dumbbell Rows: 4 x 10 reps
Workout 3: Shoulders & Legs:
- Side Raises (dumbbell): 4 x 12 reps, superset with Hack Squat: 4 x 12 reps
- Arnold Press: 4 x 12 reps, superset with Leg Extensions: 4x to failure
- Dumbbell Shrugs: 4 x 15 reps, superset with Weighted Lunges: 4 x 8 reps
- Smith Press Overhead: 4 x 12 reps, superset with Leg Press: 4 x 15 reps
I would take pictures of myself once per week and watch for things I could see change in the mirror. As well, I also took my weight once per week. I would almost always drop a decent amount of weight a week. This would really help me stay motivated.
Suggestions To Others
My advice to other people is that there is no magic diet out there. The key is to burn more calories than you take in. There are no gimmicks that will work, you have to work hard, and be both diligent and dedicated. Good luck to everyone.