Lifestyle Prior To Change
I was always extremely skinny growing up, but it never seemed like a problem or anything I really felt the need to change. I played basketball all my life and had lower back problems as a result, frequenting a chiropractor to help ease the constant pain. I lifted weights in high school for sports, but I never focused or took advantage of having a gym available like I should have.
What was your low point or turning point?
I realized just how thin I was and wanted to gain strength and size to look and feel my best. My good friend decided he wanted to lose some weight and get into shape. Lifting weights sounded appealing to me at the time, so he and I joined up at the local gym as we entered our third year of college at the University of Georgia.
- Start of Transformation: Signed up at the local gym in August 2009 and began lifting.
- Late January 2010: Reached 175 lbs.
- End of Transformation: March 2010 (after pics).
Josh's Training Approach
My diet wasn't very strict at first when I was seeing my initial gains, but as soon as I set up and followed a specific plan my gains skyrocketed. My workout buddy and I hit the gym three days a week for the first couple of months before switching to a four-day plan. We never missed a workout. It didn't take long for me to become addicted to the gym and really crave lifting weights.
What was your workout approach like during the transformation?
- Monday - Chest & Triceps
- Tuesday - Shoulders & Calves
- Wednesday - OFF
- Thursday - Back & Biceps
- Friday - Legs & Abs
- Saturday - OFF
- Sunday - OFF
|Incline Dumbbell Press||3||8-10|
|Incline Dumbbell Flyes||3||10|
|Rope or V-Bar Push Downs||3||12|
|Seated Dumbbell Shoulder Press||3||8|
|Side Lateral Raise||3||12|
|Front Plate Raise||3||10|
|Bent Over Reverse Dumbbell Fly||3||12|
|Seated Calf Raise||5||12|
|Wide Grip Pull Up||3||Max|
|Bent Over Barbell Row||3||10|
|Seated Cable Row||3||12|
|Lat Pull Down||3||12|
|Close Grip Chin Up||3||Max|
|Incline Bench Dumbbell Curl||2||12|
|Squat or Leg Press||5||12-15|
|Seated Leg Curl||3||12|
|Hanging Leg Raise||3||20|
|Lying Leg Raise||3||20|
Josh's Diet And Supplement Plan
What was your diet approach during your transformation?
I had to have high protein and carbohydrate intakes in order to gain weight and build lean muscle.
Sample meal plan:
- Meal 1: 2 scoops whey protein, 4 eggs, 1 whole-grain English muffin.
- Meal 2: 1/3 cup almonds, 1 cup mixed berries.
- Meal 3: 6 oz. chicken breast, 1 cup black beans, 1 cup brown rice.
- Meal 4: 1 whole apple, small salad.
- Meal 5: Whole wheat pasta, 3 oz. chicken breast, 1 cup random green vegetable, 16 oz. 2% milk.
- Meal 6: 1 ½ cup cottage cheese, 2 scoops (whey or casein) protein.
What Supplements Did You Use During Your Transformation?
- Opti-men (multi-vitamin)
- Cheap Supplements’ fish oil
- Controlled Labs Green MAGnitude (creatine)
- Scivation Xtend (amino acids)
- Gaspari Myofusion (whey protein blend)
- VPX NO Shotgun (pre-workout energy)
What Is Your Life Like Now?
I no longer have the back problems that plagued my teen years, nor do I walk around in the same shell. I constantly have more energy than before I started lifting and I feel better about myself in general. I perform better in sports and injuries happen far less frequently now. I feel such a great sense of pride when people ask me questions about lifting and dieting when hey see me or hear my story. I’m always willing to help others get started on their own transformations and I really do enjoy seeing people succeed when they put in the time and effort necessary to maintain a new, healthier lifestyle. Bodybuilding has become the new way of life for me, and I don’t see myself ever turning back.
Any Advice For Others?
My advice to others is to get to a gym consistently and always put forth your greatest effort. You get from the gym what you give. In order to see the best and fastest results in both the gym and mirror, a proper diet plan is key.