Lifestyle Prior To Change
I was tired of being small, I knew I could do better if I was just motivated enough to get up and go to the gym. I had just gotten off of almost 5 years active duty and my only fitness goal during that time was endurance to max my physical fitness tests.
Once I was home, I was a single man trying to get a certain girl and decided it was time to get a body that she, and I, would like to see.
What was your turning point?
Once I decided to get in shape, I searched the Internet for hours and hours trying to find the best workout routines. So I started searching and asking questions from board members. I started with simple workout plans, then gradually moved to more advanced routines.
What Was Your Exercise Plan?
I have used about 7 different routines so far. I do cardio (HIIT) no less than 3 times a week in the A.M.
If I can't make it in the morning, I add 20 minutes of rowing or elliptical to the end of my weight training workout (P.M.). I have made my best gains from this routine:
|Day 1 - Chest|
|Bench Press||4||8 to 12|
|Incline Dumbbell Bench Press||4||8 to 12|
|Pec Dec||4||8 to 12|
|Incline Dumbbell Flyes||4||8 to 12|
|Dumbbell Pullover||3||10 to 12|
|Day 2 - Legs|
|Squats||4||10 to 12|
|Lunges||3||10 to 12|
|Leg Curl||4||10 to 12|
|Calf Raises||3||12 to 15|
|Day 3 - Back|
|Deadlift||4||8 to 12|
|Barbell Row||4||8 to 12|
|Seated Cable Rows||4||8 to 12|
|Lat Pull Down||4||8 to 12|
|Barbell Shrugs||3||10 to 12|
|Day 4 - Shoulders|
|Military Press||4||8 to 12|
|Rear Delt Raise||4||8 to 12|
|Reverse Flies||4||8 to 12|
|Upright Dumbbell Row||4||8 to 12|
|Lateral Raise||3||10 to 12|
|Day 5 - Arms|
|EZ Bar Curls||4||8 to 12|
|Preacher Curl Machine||4||8 to 12|
|Dips||4||8 to 12|
|Skullcrushers||4||8 to 12|
|Cross Body Hammer Curls||3||10 to 12|
|Dumbbell Kickback||3||10 to 12|
What Does Your Current Eating Plan Look Like?
My diets are very erratic; I usually eat a high protein, low carb diet for about 6-8 weeks, followed by a high carb, high protein diet about 6-8 weeks, then on to a ketogenic diet for about 2 weeks and then repeat.
- Meal 1: 1 scoop of BSN Syntha-6, 1 scoop of Prolab Pure Whey, 1 tbsp of Prolab Creatine Monohydrate
- Meal 2: 1 cup of black coffee
- Meal 3: 2 handfuls of almonds
- Meal 4: 1 chicken breast, steamed broccoli, green beans
- Meal 5: 1 serving of beef jerky
- Meal 6: 1 scoop of BSN Syntha-6, 1 scoop of Prolab Pure Whey, 1/2 tbsp of Prolab Creatine Monohydrate
- Meal 7: Pre-Workout - 2 scoops of BSN NO-Xplode
- Meal 8: Post-Workout - 1 scoop of BSN Syntha-6, 1 scoop of Prolab Pure Whey, 1 tbsp of Prolab Creatine Monohydrate
- Meal 9: 1 chicken breast, steamed broccoli, brown rice
- Meal 10: 1 1/2 cups of cottage cheese
What supplements did you use during your transformation?
- BSN Syntha-6
- BSN NO-Xplode
- BSN Volumaize
- Prolab Pure Whey
- Prolab Creatine Monohydrate
- Green Tea Extract
- Fish Oil
- Milk Thistle
- Chromium Picolinate
What Is Your Life Like Now?
I have been in the upper 160 pound range for over a year now, the scale doesn't move that much from week to week or month to month, but it's the pictures that show the improvements I've made.
Advice for others
Try your best to stay consistent. Reaching your goals isn't a miracle; it comes from hard work and dedication. Take some pictures every week or every month, they show more progress than the scale.