Lifestyle Prior To Change
What was your lifestyle prior to your transformation?
Not caring about exercise, eating anything that sounded good.
What was your low point or turning point?
I was tired of carrying around a gut, and figured there's no reason to have all that muscle if there are layers of fat covering it up.
Were there any unique challenges or circumstances that made your transformation particularly difficult?
I love to eat and have always been one for the greasy foods and sugary snacks.
What was your transformation timeline?
- Transformation Start: 06/2009.
- Milestone: 04/2010 - Started seeing more muscle.
- Milestone: 01/2011 - dDecided it's no use having muscle if you couldn't see it, so I began doing cardio and eating right.
- Milestone: 05/2011 - Started seeing a big difference.
- Transformation End: 09/2011.
Kyle's Training And Cardio Approach
What was your weight training approach and split during your transformation?
I started by doing each muscle group twice a week, now I do each once a week with a rotating muscle group twice a week. Always make sure to change up routines, shock your body!
- Monday - Biceps and triceps. 3 sets x 5 reps with 12 rep burnouts.
- Tuesday - Shoulders and traps. 3 sets x 5 reps with 12 rep burnouts. Work all 3 parts! Fronts, sides, and rears.
- Wednesday - Chest and calves. 3 sets x 5 reps with 12 rep burnouts. Work top chest as well.
- Thursday - Legs. 4 sets - 12, 10, 8 and 6 reps. NEVER skip legs! Work quads AND hamstrings.
- Friday - Back and forearms. 3 sets x 5 reps with 12 rep burnouts. Work lats, middle back, and lower back.
- Saturday - Whatever I feel I need to work on, with lighter weight and higher reps.
- Sunday - Rest day.
Please detail your cardio approach during your transformation?
I do 30 minutes on the elliptical 6 days a week. It's all about getting your heart rate up and being disciplined enough to do it.
Please list 3 things you learned about exercise, weight training and/or cardio during your transformation that helped you succeed:
- You need to put all parts together in order for success. You need to work hard with cardio and strength training as well as a good diet. You can't get away with doing just one or the other.
- Patience is a virtue! All good things take time. And this is no different. You shouldn't panic if results aren't seen right away.
- If you want it that bad, it will happen. It's the competitive drive in the brain that needs to be at best for change to happen. You have to want it.
How are you currently training, and has your training changed since the completion of your transformation?
I'm still at work trying to lean out some more. My goal is to get to 6% body fat. So the calories have been cut a little more, and the work is as hard as ever.
Kyle's Diet And Nutrition Approach
What was your diet and nutrition approach during your transformation?
High protein, complex carbohydrates, plenty of vegetables.
Can you provide us with a sample meal plan?
I eat 7-8 meals everyday. I eat oatmeal every morning, as well as 1/2 cup of rice 3 times daily. I have a chicken breast or some tilapia or salmon with the rice 3 times daily with plenty of vegetables on the side. I eat one cup of cottage cheese every night with cinnamon. I also have egg whites with a half peanut butter sandwich around mid morning. DIET IS KEY!
Were there any diet/nutrition mistakes you made that you learned from?
I originally was eating too many carbohydrates for trying to lean down. And also wasn't having enough vegetables. Veggies are so healthy and are a key part of burning fat.
Please list 3 things you learned about diet & nutrition during your transformation that helped you succeed:
- Measuring and weighing food works best for me. This allowed me to not have too much or too little in each meal.
- It's much better to eat 7 smaller meals than 3 big meals. This keeps your metabolism going all day as well as your muscles being constantly fed.
- DO NOT CHEAT! As tempting as it seems, fight through the temptations. Every time you eat that donut or piece of cake, there's someone out there eating an apple and making themselves better.
Did you allow yourself cheat meals?
Very rarely. And only a bite or two. Cheating is possible, but extremely dangerous especially to food addicts like myself.
What supplements did you use during your transformation?
Advice For Others
What are your best tips for someone looking to make their own transformation?
- Stick with it! When the going gets tough, just think of the results.
- Don't cheat, especially in the first several months. It will be simple to fall off track with one cheat meal. That's all it takes.
- Work your butt off and be smart. Don't over train your muscles and don't slack either. Your body will tell you when you're over training. Never skip days or workouts!
How do you stay motivated? What advice would you give to someone who’s having trouble staying on track?
I've gotten to the point where I just want to keep getting better and better. With results, you'll start wanting more and more success. I also think about being the guy that is no longer stared at for being obese.
More From Kyle Olson
What is your life like now that you’ve made a transformation?
I feel much more energy, my self esteem has boosted, and my quality of life has increased dramatically.
What motivates you currently to keep improving yourself?
The idea of getting better and better keeps me going everyday. I want to be the best I can possibly be.
Anything else you would like to share?
The mind is everything. If you don't think you can do it, you can't. Make your body work for something you want. All that matters is the here and the now.
How can people contact you?
- Email: firstname.lastname@example.org.