Lifestyle Prior To Change
I was always involved in athletic sports but never lifting. I would spend a lot my free time that wasn’t used by sports by playing video games.
What was your low point or turning point?
At the end of my sophomore year in high school and during the summer that year I was getting extremely tired of hearing people tell me that I was “too skinny” and that I needed to “put some fat on those bones”. Especially that last one, because when has it every been appealing to put fat on? Those comments kindled a fire of motivation inside of me.
Were there any unique challenges or circumstances that made your transformation particularly difficult?
I’m a tall guy and therefore I was not looking really big as soon as my shorter friends were due to having longer muscles. This was in a way discouraging but in another way also motivating. It made me realize that I needed to work twice as hard to get bigger because when I was big I would look better and much bigger since I would also be towering my friends.
- Transformation Start: Started working out at 16, 135lbs.
- Milestone: Got my first jump in weight to 150.
- Milestone: Worked up to 160.
- Milestone: Finished bulk at 190.
- Milestone: Cut to 180lbs and 6.5%.
- Transformation End: Had offers to do many free shoots, and to talk to agents.
Brian's Training And Cardio Approach
What was your weight training approach and split during your transformation?
I actually did not use a split for my transformation, I only just recently started a split. I would work out Mon-Sat with Sunday as my rest day, working one muscle a day very intensely. For a large majority of the transformation I was working in the 6-8 rep range, where I was struggling at the end of every set to get the last rep, that was the perfect weight if I was struggling on the last.
- Monday - Biceps, Abs and Cardio.
- Tuesday - Legs and Abs.
- Wednesday - Triceps, Abs and Cardio.
- Thursday – Shoulders.
- Friday - Chest and Abs.
- Saturday - Back and Cardio.
- Sunday - OFF.
|Biceps and Abs|
|Dumbbell Preacher Curls||3||20|
|Legs and Abs|
|Standing Calf Raise||3||20|
|Seated Leg Curl||3||20|
|Oblique Twist Machine||3||20|
|Hanging Leg Raise||3||20|
|Triceps and Abs|
|One Arm Push Down||3||20|
|Reverse Pec Dec||3||20|
|Chest and Abs|
|Dumbbell Bench Press||3||20|
|Decline Barbell Bench Press||3||20|
|Incline Dumbbell Bench Press||3||20|
|Bent Over Barbell Row||3||20|
|Lat Pull Down||3||20|
Please detail your cardio approach during your transformation?
The training schedule provided above was taken literally from the log I kept while working out, my training style has now been revamped as I have learned new information. This training schedule was during my bulk so it was a lower amount of cardio usually only last 15 minutes for high intensity, or 30 minutes for a medium paced jog. While cutting I was doing HIIT for 9 intervals every other day, and 30-40 minutes of jogging on the days I was not doing HIIT.
Please list 3 things you learned about exercise, weight training and/or cardio during your transformation that helped you succeed:
- You must eat to grow. In the beginning I didn’t realize how paramount this is and how little you will progress if you don’t eat excessive amounts. I had to literally force bites down while trying to not gag while I was bulking, because my body was not used to eating 5000 calories a day. After awhile I got used to it though.
- Stretching is extremely important as it stretches and corrects the lining of your fascia which covers all tissue of the human body. If you do not stretch it is harder for your body to grow, and harder for muscle fibers to be added to the muscle.
- 8 hours sleep is necessary. Your body needs this time to not concentrate on your living functions (speaking, thinking, chewing, etc.) and concentrate on repairing your central nervous system (CNS) and rebuild your muscle fibers.
How are you currently training, and has your training changed since the completion of your transformation?
I have switched to a split since my transformation technically “ended”, I am still working out Mon-Sat with Sunday as my rest day.
Brian's Diet And Nutrition Approach
What was your diet/nutrition approach during your transformation?
During my bulk I was eating 5-6k calories a day. During a cut I was eating 2700 calories a day. Complex carbs, poly/mono unsaturated fats, and good heaping sources of protein were building blocks to my diet. During my cut I used a carb-cycling diet which means I had no carbs all day except for 70gs digested via a shake immediately after my workout.
Can you provide us with a sample daily eating plan (please be specific):
- Meal 1: Oatmeal (1 scoop ON Gold Standard Whey, 1½ cups water, ¾ cup plain oats, 2 tbsp peanut butter), 1-3 pills fish oil, 1 serving multivitamin, 8-10 vegetables juiced (celery, spinach, parsley, bok choy, bell peppers).
- Meal 2: 1 slice bread (toasted), 2-3 tbsp peanut butter + ½ scoop ON Gold Standard Whey, 400mg caffeine pills (pre-workout) or cycle between these and Jack3d, 1MR, White Flood (pre-workout).
- Post-Workout: Immediately drink 3-4 scoops CytoGainer.
- Meal 3: 4 chicken thighs, 1 large plate of brown rice.
- Meal 4: 1 chicken breast fried in 1½ tbsp olive oil, 1 medium sized plate of brown rice.
- Meal 5: 3-4 tilapia filets, 1½ tbsp. of olive oil, 1 medium sized plate of brown rice.
- Meal 6: 30 almonds, 1 cup cottage cheese.
Were there any diet/nutrition mistakes you made that you learned from?
My diet was pretty clean throughout the whole transformation (and still is) but one thing I suggest to anyone creating their diet is to cut fast food, chips, sodas, candies, and anything with unnecessary sugars or simple carbs in it out of your diet. It won’t do anything but hinder your progress.
Please list 3 things you learned about diet & nutrition during your transformation that helped you succeed:
- Eating every 2-3 hours works really well for me, as I become hungry no matter what if I eat every 4-5 hours.
- Get 1-1.5gs of protein in per lb. you weigh.
- Drink 1 fl oz. of water per lb. you weigh! This is extremely important and often neglected!
Did you allow yourself cheat meals?
I told myself I would allow myself cheat meals every 2 weeks, but I ended up having 2 cheat meals within my year long bulk. They consisted of one burger from In-n-Out w/no ketchup, and the other was half of a carne asada burrito.
What supplements did you use during your transformation?
Advice For Others
What are your best 3 tips for someone looking to make their own transformation?
- Set yourself a long term goal and reach it. Don’t let anything stop you, make milestones goals that divide your long term goal up into smaller steps.
- Be consistent. Create or find yourself a workout routine and do it every week, do not ever skip out this day and that day because you will not make progress if you are not committed. If you say you are working out Mon-Fri then go and make time to workout every Mon-Fri.
- Keep a workout log and write down how many sets/reps/weight used on every exercise. Next week when you do the same exercises strive to make progress by increasing the reps or weight.
How do you stay motivated? What advice would you give to someone who’s having trouble staying on track?
I have a few extrinsic and intrinsic sources of motivation. For one I work as a personal trainer and therefore I must mirror the service that I am offering by being in good shape. Comments from people give me a huge boost in motivation, and the fact that if I take my shirt off somewhere I know that people are thinking (or telling me) that I look great or big keeps me motivated. I love being healthy and I love exercising it’s a high that’s unlike any that you can receive from substances or anything else which has become an addiction to me, which I think is quite an excellent addiction.
For a person who’s having trouble staying motivated I would give a few tips. Get a workout partner and come to the gym with them every day, compete with each other but also cheer each other on there is nothing like your buddy getting 3 plates of deadlifts, and then it's your turn to deadlift and step up to the bar. Set yourself a goal and envision how happy it will make you when you reach that goal, think about the competition you will win, or the comments and adornment you’ll receive. One thing that I always wanted was to have a chest large enough that a girl could lay her head on it while we watch a movie and she would have a nice comfortable pillow, I got to that point and I could not be happier.
More From Brian Turner
What is your life like now that you’ve made a transformation?
It’s great, I receive compliments all the time from people whether it be other lifters complimenting on my symmetry or striations or ladies telling me I look hot. I love every minute of my life and I can’t wait for the next day in the gym so that I can progress more and more.
What motivates you currently to keep improving yourself?
I want to compete in bodybuilding contests, continue fitness modeling, look even better for my clients, and continue improving myself in and out. I’m also striving to get a company to sponsor me. Those things keep me motivated.
Anything else you would like to share?
I loved this interview and I’m glad that you have read this far, I really do appreciate any and all of my fans and I never hesitate to answer and questions when contacted be one!
Also here is a workout video from when I was 17, the most important part is the beginning where I show my abs workout which people quite often ask me for: http://www.youtube.com/watch?v=ECMbLFOxE28
My Workouts Including An Abs Workout
How can people contact you?