From Billy Urias
I played football, soccer, ran track, and did powerlifting in high school. When I was not doing one of those sports I was always out playing with friends and didn't spend much time at home.
As the years went on my activity level decreased more and more. My weight had been up and down for a couple of years and it was holding steady around 230lbs after a near-fatal motorcycle accident back in '06. After the accident I couldn't really do anything for a while and pretty much ate everything. I stopped working out and just watched my weight continue to go up.
My story is not much different than anyone else's really. One day you take a look at yourself in the mirror, or you are looking at photographs of yourself and you realize what happened to you. Then you go and take the final plunge and step onto a scale and it finally hits you. You are the heaviest you have ever been and you feel like you have no control. This was where my journey began.
Once I had made the decision to change my lifestyle and get into shape I started using the Internet. I was reading articles and doing my homework. If I was going to accomplish my goals then I would need an arsenal of information. The weights I had down since my powerlifting days in high school. What I needed was a guide to my diet as I had never measured anything or knew nothing about carbs, protein, and healthy fats. One day I logged onto an online bodybuilding site and saw a video series called Tri-Phase featuring Marc Lobliner and Derek Charlebois. I was intrigued by what I saw and decided to find more info about them. Digging around the Internet, I found what I sought for and proceeded to gather information. I ended up in the forums and read Marc and Derek's journals and saw that they were offering free dieting and training.
I worked my way to www.Scivation.com and found the Team Scivation page and signed up. It took a couple of day to get my questionnaire and once I received it, I filled it out and sent it back in. I did my own thing in the gym until I received my diet and training from Derek and that is where my story begins. As everyone knows goals are a key component to achieving success. I went and supported a friend that was doing a bodybuilding show and that was when I decided to compete myself.
It took me a little over a year and a half to get to the stage as it was not an easy road. I had my ups and downs and points where I just wanted to quit and crawl back into the fat person I was. My drive and determination to become better than I was put me back on track and now my goal was within reach. It started in October of '08 and is now my lifestyle. I have found meaning in my life and new goals to reach and break and am preparing for a run at an IFBB pro card one day.
Lifestyle Prior To Change
My lifestyle before my change was like that of the typical American, eating unhealthy, not exercising and just being lazy.
What was your low point or turning point?
The turning point for me was when I looked into the mirror and was just horrid with what I saw. I then took a step on the scale and was blown back by how much it said.
Did you face any unique challenges or circumstances during your transformation?
Looking back the only thing that I can think of was getting used to eating the same foods over and over again and having to measure out everything.
Billy's Training Approach
What was your workout approach like during the transformation?
My approach was just to get in the gym and lift weights. When I first started I really didn’t have a set routine until I found the Scivation website and started following there Tri-Phase program and saw some really nice gains. My split was 4 days of weights and 6 days of cardio.
- Monday - Back & Chest
- Tuesday - Biceps, Triceps & Forearms
- Wednesday - OFF/Cardio
- Thursday - Quads, Hamstrings & Calves
- Friday - Shoulders, Traps & Abs
- Saturday - OFF/Cardio
- Sunday - OFF
| Monday | ||
|---|---|---|
| Exercise | Sets | Reps |
| Deadlift | 5 | 6-10 |
| Bent Over Row | 5 | 6-10 |
| Bench Press | 5 | 6-10 |
| Lat Pull Down | 5 | 6-10 |
| Incline Dumbbell Bench Press | 5 | 6-10 |
| Seated Cable Row | 5 | 6-10 |
| Dips | 5 | 6-10 |
| Tuesday | ||
|---|---|---|
| Exercise | Sets | Reps |
| Barbell Curl | 5 | 6-10 |
| Close Grip Bench Press | 5 | 6-10 |
| Dumbbell Curl | 5 | 6-10 |
| Skullcrushers | 5 | 6-10 |
| Cable Curl | 5 | 6-10 |
| Tricep Press Down | 5 | 6-10 |
| Barbell Forearm Curl | 5 | 6-10 |
| Dumbbell Forearm Curl | 5 | 6-10 |
| Thursday | ||
|---|---|---|
| Exercise | Sets | Reps |
| Squats | 5 | 6-10 |
| Still Leg Deadlift | 5 | 6-10 |
| Leg Press | 5 | 6-10 |
| Leg Curl | 5 | 6-10 |
| Leg Extension | 5 | 6-10 |
| Seated Leg Curl | 5 | 6-10 |
| Seated Calf Raise | 5 | 6-10 |
| Standing Calf Raise | 5 | 6-10 |
| Friday | ||
|---|---|---|
| Exercise | Sets | Reps |
| Military Press | 5 | 6-10 |
| Barbell Shrug | 5 | 6-10 |
| Dumbbell Lateral Raise | 5 | 6-10 |
| Dumbbell Shrug | 5 | 6-10 |
| Cable Reverse Fly | 5 | 6-10 |
| Prone Dumbbell Shrug | 5 | 6-10 |
| Decline Crunch | 5 | 6-10 |
| Hyperextension | 5 | 6-10 |
| Hanging Leg Raise | 5 | 6-10 |
| Torso Twist | 5 | 6-10 |
Please detail your cardio approach during your transformation:
My approach to cardio was to listen to Derek Charlebois and do what he laid out for me. Started off at 30min light-med cardio until weight loss stalled and ended up doing 45min cardio 6 days a week and 2 days of HIIT.
Please list 3 things you learned about exercise, weight training and/or cardio during your transformation that helped you succeed:
- The first thing I learned about weight training was to either beat your previous weeks numbers, i.e., ether it was reps or you added weight.
- Focus on the mind muscle control and get a feel for which muscle your working that day.
- I also learned that you need to change up your cardio also. Trying using different machine so that you don’t get burned out.
How are you currently training, and has your training changed since the completion of your transformation?
I am currently training to gain some lean mass while trying to keep the fat gains to a minimal. I have switched over to some power programs like the Wendler 5-3-1 program and even after the competition I ran with German Volume training which is 10x10 on you main lifts.
Transformation Diet And Nutrition
What was your diet/nutrition approach during your transformation?
I was under the guidance of Derek Charlebois when I sighed up with Team Scivation. He started me off on the C.H.A. 1800 diet consisting of 6 meals a day @ 42 grams protein and 15 grams fat with carbs coming from 2 serving of fruits and 3 servings of veggies.
Can you provide us with a sample daily eating plan (please be specific):
- Meal 1: 3 whole DHA eggs 6 egg white, 8oz grapefruit juice.
- Meal 2: 6oz lean meat (chicken or fish), 18 almonds, 1/2c veggies.
- Meal 3: Post Workout 2 scoops Scivation Whey, 6tsp peanut butter, 99g blueberries.
- Meal 4: 6oz chicken, 18 almonds, 1/2c veggies.
- Meal 5: 6oz chicken, 18 almonds, 1/2c veggies.
- Meal 6: 2 scoops Scivation Whey, 6tsp peanut butter.
Were there any diet/nutrition mistakes you made that you learned from?
I was eyeballing my peanut butter and not really measuring it out right so I was getting more fat than my diet called for. Too many free meals.
Please list 3 things you learned about diet & nutrition during your transformation that helped you succeed:
- Keeping the body fueled by eating every 2-4 hours.
- Which foods to stay away from.
- Small quantities of food over 6 meals rather than 3 big meals.
Did you allow yourself cheat meals?
Yes, the diet plan allowed me to have one free meal per week to eat what I was craving as long as I didn’t over do it.
What supplements did you use during your transformation?
- Scivation Essential FA
- Scivation Sesamin
- Fish Oil
- Scivation Xtend
- Scivation Dialene 4x
- Primaforce Creaform
- Scivation Whey
- Scivation Solution 5
- PGN Nutrition EstraCort
- Primaforce Max CLA
- Primaforce Elastamine
- Scivation Knockout
- Scivation Showtime
Advice For Others
What are your best 3 tips for someone looking to make their own transformation?
- Do as much reading and research as you can to get the knowledge that you will need to help you.
- Getting a great support group via forums or friends and family.
- Have faith in yourself.
How do you stay motivated? What advice would you give to someone who’s having trouble staying on track?
As for staying motivated I use the mirror as my motivation. I know how I want my body to look and I will stop at nothing to get it. Just have patience and know that you can do it. If you fall off your diet then get back on it next meal, or if you miss a workout then make sure you get your next one in.
Your Life Now
What is your life like now that you’ve made a transformation?
I have a lot more energy for one thing and my outlook on life is so different now. I now have other goals to achieve that I could not have done without my transformation goals. I feel better about myself and look forward to what is next in my journey.
What motivates you currently to keep improving yourself?
To go into the Texas Shredder next year and not only do good for myself, but to win the Open and Novice class. I got a feel for it this past year and know what I need to improve on.
Anything else you would like to share?
Keep your head high and your goals in reach and keep pushing forward. Do not forget that it takes time and when you reach your goals, you will feel better about yourself and be ready to tackle the next set of goals.
How can people contact you?
I can be contacted at billyurias@yahoo.com.
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