Vital Stats
Name: Jake
Email: jlfhs@sbcglobal.net
BodySpace: fulton5c
Before:
Age: 30
Height: 5'6"
Weight: 175 lbs
Body Fat: 28%
Chest: 37"
Arms: 12"
Shoulders: 44"
Waist: 35"
Thighs: 21"
Calves: 12"
After:
Age: 33
Height: 5'6"
Weight: 166 lbs
Body Fat: 10%
Chest: 39"
Arms: 15.5"
Shoulders: 48.5"
Waist: 31"
Thighs: 23"
Calves: 14"
Why I Got Started
A career change allowed me time to focus on myself. I started It started with a major change of my diet. I changed eating habits and food choices, eating every 2 1/2-3 hours and cutting out all fast foods. When I started training with weights, I began to view food as fuel. I only eat the best proteins, carbs and fats. I feel that diet is just as important, if not more important than intense training. I made a commitment to myself to continue to sculpt my body until the day I die. Meal 1: Meal 2: Meal 3: Meal 4: Meal 5: Meal 6: Meal 7: Meal 8: Calories: 2200 Meal 1: Meal 2: Meal 3: Meal 4: Meal 5: Meal 6: Meal 7: Meal 8: Calories: 3870 Monday: Legs and Abs Tuesday: Shoulders and Traps Wednesday: Cardio Thursday: Chest, Calves and Abs Friday: Back and Traps Saturday: Arms and Abs Sunday: Rest Train hard, take care of you body - it's the only one you have. Use the tools on BodySpace. Keep a daily blog and record what foods you eat. It will help you to know what works for you and it keeps you accountable.
How I Did It
Supplements
Diet Cutting Low-Carb Diet:
Protein: 304 grams
Carbs: 93 grams
Fats: 62 grams Bulking Diet:
Protein: 434 grams
Carbs: 409 grams
Fats: 88 grams
Training
Click Here For A Printable Log Of Monday: Legs & Abs.
Click Here For A Printable Log Of Tuesday: Shoulders & Traps.
Click Here For A Printable Log Of Thursday: Chest, Calves & Abs.
Click Here For A Printable Log Of Friday: Back & Traps.
Click Here For A Printable Log Of Saturday: Arms & Abs.
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