Male Transformation Of The Week - Jake!

A career change helped Jake take a step back and see that he didn't have the body he knew he was capable of having. So with some hard work and education on nutrition, he managed to drop 18% body fat! Read on to learn how he did it.

Before Before:
175 lbs 		After After:
166 lbs

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Vital Stats
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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"

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Why I Got Started
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A career change allowed me time to focus on myself. I started

Progress
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Jake's Body Fat Progress.

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How I Did It
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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.

Jake
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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.

Jake
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Diet Is Just As Important As Intense Training.

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Supplements
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Diet
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dot Cutting Low-Carb Diet: dot

Meal 1:

      • 4 Whole Eggs
      • 4 Egg Whites
      • 1 tbsp Peanut Butter

Meal 2:

Meal 3:

Meal 4:

      • 1/2 can Tuna
      • Low-Fat Cottage Cheese

Meal 5:

      • 6 oz Chicken Breast
      • 3 oz Carrots

Meal 6:

      • 6 oz Lean Ground Beef
      • Salad

Meal 7:

      • Whey Protein

Meal 8:

      • Casein Protein

Calories: 2200
Protein: 304 grams
Carbs: 93 grams
Fats: 62 grams

dot Bulking Diet: dot

Meal 1:

      • 4 Whole Eggs
      • 4 Egg Whites
      • 1 tbsp Peanut Butter
      • 1 cup Oatmeal

Meal 2:

Meal 3:

Meal 4:

      • 8 oz Chicken
      • Brown Rice
      • Teriyaki Sauce

Meal 5:

      • Weight Gainer
      • 1 Banana
      • 1 cup Low-Fat Milk

Meal 6:

      • 1/2 Lbs Ground Beef
      • 1 cup Pasta
      • Salad

Meal 7:

      • 6 oz Deer Jerky

Meal 8:

Calories: 3870
Protein: 434 grams
Carbs: 409 grams
Fats: 88 grams

Jake
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Jake.

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Training
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Monday: Legs and Abs

      • Leg Extensions: 3 x 8
      • Deep Squats: 3 x 8-10
      • Leg Press: 3 x 8-10
      • Hack Squat: 3 x 8-10
      • Dumbbell Lunges: 3 x 8
      • Standing Calf Raises: 1 x 15
      • Seated Calf Raises: 1 x 15
      • Cable Crunches: 3 x 12
      • Hanging Leg Raises: 3 x 12
      • Decline Crunches: 3 x 12

print Click Here For A Printable Log Of Monday: Legs & Abs.

Tuesday: Shoulders and Traps

      • Lateral Raises: 4 x 8-12
      • Front Dumbbell Raises: 4 x 8-12
      • Bent-Over Rear-Delt Raises: 4 x 8-12
      • Incline Barbell Front Raises: 4 x 8-12
      • Upright Barbell Rows: 4 x 8-12
      • Dumbbell Shoulder Press: 4 x 8-12
      • Incline Lateral Raises: 4 x 8-12
      • Barbell Shrugs: 1 x 15
      • Behind-The-Back Shrugs: 1 x 15

print Click Here For A Printable Log Of Tuesday: Shoulders & Traps.

Wednesday: Cardio

      • HIIT: 45 Minutes

Thursday: Chest, Calves and Abs

      • Dumbbell Bench Press: 4 x 8-12
      • Incline Bench Press: 4 x 8-12
      • Incline Dumbbell Flyes: 4 x 8-12
      • Dumbbell Pull-over: 3 x 8-12
      • Decline Dumbbell Bench Press: 3 x 8-12
      • Standing Calf Raises: 1 x 15
      • Seated Calf Raises: 1 x 15
      • Cable Crunches: 3 x 12
      • Hanging Leg Raises: 3 x 12
      • Decline Crunches: 3 x 12

print Click Here For A Printable Log Of Thursday: Chest, Calves & Abs.

Friday: Back and Traps

      • Lat Pull-downs: 4 x 8-12
      • T-Bar Row: 4 x 8-12
      • Triceps Push-downs: 3 x 8-12
      • Rope Push-downs: 3 x 8-12
      • Barbell Shrugs: 1 x 15
      • Behind-The-Back Shrugs: 1 x 15

print Click Here For A Printable Log Of Friday: Back & Traps.

Saturday: Arms and Abs

      • Hammer Curls: 4 x 8-12
      • Preacher Curls: 4 x 8-12
      • Incline Dumbbell Curls: 3 x 8-12
      • Concentration Curls: 3 x 8-12
      • Seated Triceps Press: 4 x 8-12
      • Triceps Extensions: 4 x 8-12
      • Triceps Kick-backs: 3 x 8-12
      • Dips: 3 x 8-12
      • Cable Crunches: 3 x 12
      • Hanging Leg Raises: 3 x 12
      • Decline Crunches: 3 x 12

print Click Here For A Printable Log Of Saturday: Arms & Abs.

Sunday: Rest

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Suggestions For Others
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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.

Jake
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Train Hard & Take
Care Of Your Body.

About The Author

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