Lifestyle Prior To Change
Before my transformation I was a typical guy in his mid-twenties. In high school I played a lot of sports and was always in great shape, but after school I started college at Ohio State and continued to lift weights on occasion, but I did no cardio and ate whatever I wanted. I also was the typical college kid drinking a lot on the weekends and then finishing it off with a pizza.
What Was Your Turning Point?
I never realized how fat I was getting. I lifted weights and I actually thought I was in pretty good shape until family and friends started making comments about how I was starting to get a beer belly. I acted like it was funny but inside I was thinking, "huh am I really the fat guy now?" At this point in my life I had also become a police officer and it was around the same time that the fat jokes started.
I got into a few foot chases at work and I started to realize I couldn't catch anyone and was extremely out of breath after running a very short distance. I started to realize that me being out of shape wasn't just about how I looked anymore, it also affected my work and possibly my safety. The "turning point" for me was when I went to Vegas with my family. After we got back I saw the pictures of myself in the swimming pool and I was like "is that really me... WOW I am fat!"
What Was Your Exercise Plan?
I trained each bodypart once a week and did cardio for 60 minutes, 6 days a week. I never did the same workout twice. Each time I changed the exercises and order I did them in. I also did a very low carb diet with high protein and moderate fat. I ate every two and half hours to keep my metabolism going and drank a lot of water.
What does your current training approach look like?
Currently I'm on a 6 day cycle. I'm not doing much cardio now because I've decided I'm going to try a natural bodybuilding show in April of 2011 and I'm spending this year to do a healthy bulk to gain some muscle size and keep the bodyfat low. My current split is:
- Day 1 - Chest and light triceps
- Day 2 - Back and light biceps
- Day 3 - Legs
- Day 4 - Shoulders
- Day 5 - Heavy biceps and triceps
- Day 6 - OFF
I currently do cardio 3 days a week for 20 to 30 minutes.
What Was Your Diet Plan?
I've tried several diets. Keto worked well to lose fat fast, but I prefer high protein and moderate carbs of mostly oatmeal yams and rice. My main protein sources are chicken, turkey, and tilapia.
What is your current eating plan look like?
I eat 6 to 8 times a day currently. A typical day would be something like:
- Meal 1 - 6 egg whites mixed with two scoops protein powder and one cup oatmeal.
- Meal 2 - 8oz grilled chicken with rice or yams.
- Meal 3 - Post-workout protein shake with one banana.
- Meal 4 - 8oz chicken, turkey or fish with an orange and 1 cup oatmeal.
- Meal 5 - 8oz chicken or steak with broccoli.
- Meal 6 - Protein shake with 1 tablespoon olive oil.
- Meal 7 - 8oz chicken or protein shake.
What Supplements Do You Use?
Optimum Nutrition protein shakes, glutamine, amino acids, and fish oil. Lately I have been having great results using NO Beta, and Creadyl which are fairly new products on the market created by Double T sports. NO Beta is a nitric oxide product and creadyl is a creatine product.
What Is Your Life Like Now?
Life has changed a lot since I transformed my body. I feel better, have more energy and live a healthier lifestyle. It's also nice to chase down the bad guy now at work and still have plenty of energy left over. It's also nice to get compliments from people and I am really enjoying training for my first show.
Advice For Others
The most important part is to stay consistent and to not give up. It takes time to see change and a lot of people give up on themselves too fast. With dedication and sacrifice all things are possible. I lost 50+ pounds in only 3 months by believing I could do it and pushing through obstacles.
More From Shaun Dillon
Fitness has become a huge part of my life and I have learned so much during this process. I love to help others with their goals and they can contact me at firstname.lastname@example.org. Thanks!