Name: Brandon Dupont
Height: 5' 10"
Before Weight And Body Fat%: 235 Lbs, 20+% bf, 39" waist
After Weight And Body Fat%: 172lbs., 6% bf, 30" waist
Total Amount Lost: 63 lbs lost in 5 months
Years Lifting: 4 yrs
Bodybuilding: 5 months
Favorite Bodybuilder: Arnold of course, and Dexter Jackson - he has the best physique right now in my eyes.
Live: Warwick, RI
Train Out Of: Body Language Plus, Warwick RI
Why I Got Started
I'll start from when I was younger. I was overweight from the ages of 8 to about 16. Around 12 I started playing competitive roller hockey and excelled at it. I changed my body a lot from playing hockey, and I started to notice when I was around 17; I went from being the sloppy overweight kid to an average slim 17-year old.
I was happy with the way I looked at the time because for the first time I could remember I was not the "fat" kid. One thing was lacking though ... I wanted to be a little more muscular and I wanted a 6-pack. So when I was around 18-years old I joined my first gym and worked out like a nut between cardio and weight training.
Within one month I got the six pack I always wanted and I was happy. I caught the "lifting bug" and couldn't get enough of it. A few years went by and I started reading more and more muscle magazines and I for the first time I saw PUMPING IRON! I was hooked I wanted to be a bodybuilder.
Now the six pack was not my most important body part. I wanted to be a bodybuilder with symmetry, proportion, and muscle clarity. So I was about 20-years old, I had met a guy names Anthony Moretti he came into my work to purchase paint (I worked at a paint store).
I notice he was a pretty big guy so I started talking to him about training. It turned out he owned a personal training studio down the street, I wanted to become a personal trainer at the time so I asked if he needed help, and he said yes, so I started work the next day.
He helped me get certified and establish a clientele base. Now that I was in the gym all day I could really focus on bodybuilding and getting big. The problem was I was trying to get too big, and I went from 185 pounds to 215 in about one year's time. Not all of that weight was good weight, a lot was fat. I continued to try to put more size on and I did over the next year or so. That brings me to beginning of 2006 (in Feb.). I was 240 pounds, strong but I didn't look good.
So in May my girlfriend comes to me and she says she wants to do the figure show in October, and she thinks I should diet down with her and do the bodybuilding show. I thought of it for a little bit and I decided I would start to eat clean starting June 1st.
I started off on June 1st at 235 pounds 22% bf. I talked to a few people about doing the show and they said that it would be impossible to get in show condition by that time. It brought me down a little bit but I was determined to do it. I lost 20 pounds in my first month of just eating clean I was 215 by the first of July. That's when I decided its time to get really serious about this show and get someone to help me with my diet.
How I Did It
My friend Anthony came to me and said he was also doing the show and that he was having a man by the name of Kevin Topka do his diet for him, and I should consider doing the same.
I had already started to do my diet with another guy, and was skeptical about switching over to Kevin, a few weeks later I did end up switching. I was doing double sessions of cardio 6 days per week on the bike for a total of an hour and a half and lifting 4 days on and 1 day off.
The diet was like nothing I had ever done before and it was tough to do but well worth it. I would consistently see results; every week my weight went down and my body changed daily. At this time my girlfriend decides she's not going to do the show because she had to much going on at once, so now it was just me.
I continued dieting and being discipline and kept my sights on the main goal, the show! My girlfriend Kim was supportive and helpful through the whole thing as well as my family. If it was not for their support and them putting up with me I would not have been able to do it at all.
To better answer the question...How I did it?
The Three D's:
Lean Muscle Support:
Sample Week Of Diet
My diet changed around whenever my body needed it to. But I will use a sample of the diet I followed the longest.
I followed this diet for 7 weeks.
Meal 1: 7 a.m.
- 5oz chicken
- 3 oz Asparagus
Meal 2: 10 a.m.
- Same as meal 1
Meal 3: 1 p.m.
- 5 oz chicken
- 2 oz asparagus
- 6 oz sweet potato (pre- workout meal)
Meal 4: (Immediately after workout)
Meal 5: 4 p.m.
- 5oz chicken
- 2oz asparagus
- 2oz sweet potato
Meal 6: 7 p.m.
- Same as meal 5
Meal 7: 10 p.m.
- Same as meal 1
I also would drink 2 gallons of water per day.
Sample Week Of Training
I used a 4 day on 1 day off split with weights.
Day 1 : Chest & Bi's
- Incline dumbbell press 4 sets 10-12 reps
- Flat machine press 4 sets 15-20 reps
- Cable flies 3 set 20-25 reps
- Incline dumbbell curls 3 sets 10-15 reps
- Preacher curls 3 sets 15-20 reps
- Hammer curls 3 sets 20-30 reps
Day 2: Back & Tri's
- Pull-ups 3 sets 15 reps
- Pull downs 3 sets 10-12 reps
- Hyper extensions 3 sets 20-30 reps
- Cable Pushdowns 3 sets 12-15 reps
- Rope pull downs 3 sets 15-20 reps
- Skull Crushers 3 sets 10-12 reps
Day 3: Legs
- Squats 4 sets 15-20 reps
- Lunges (walking) 3 sets around the gym
- Leg curls 3 sets 20-30 reps
- Leg extensions 3 sets 20-30 reps
Day 4: Shoulders & Abs
- Dumbbell Press 3 sets 10-15 reps
- Lateral Raises 3 sets 20-25 reps
- Bent laterals 3 sets 20-25 reps
- Barbell Shrugs 3 sets 8-10 reps
- Hanging Leg raises 2 sets 20 reps
Day 5: Off
Cardio Training Split:
Double sessions on weight training days. a.m. session and post training session.
1 hr single session on days off.
I would take a cardio day off when my body told me too.
Advice For Others
One thing I have always believed in is consistency ... consistency is key. If you're consistent the results you want will come. Don't forget the three D's:
I would love to hear from anyone who has questions or anyone with some advice also.