Lifestyle Prior To Change
What was your lifestyle prior to your transformation?
I was very lazy person, consuming a lot of food and soft drinks per day, playing video games with friends. And never went to play soccer with them so you can imagine that I didn't do any cardio at that time.
What was your low point or turning point?
My lowest point is when my friends started giving me comments about the way I looked. Also when I started hitting the gym and realized how bad I look, but this feeling started to disappear once I started my strict diet, started cardio and working out.
Were there any unique challenges or circumstances that made your transformation particularly difficult?
NO. I was so motivated to reach my target and that helped me a lot.
What did your transformation timeline look like?
- Transformation Start: I started hitting the gym on 2007 when my friend showed me how to start working out. After that I found a lot of helpful people at the gym who helped me with my diet and workouts.
- Milestone: After 3 months I started to feel some few results and that's what made me very motivated to keep lifting heavier.
- Milestone: After 1 month I knew that it is very important to workout my legs, so I started working them from that time and never stopped working till now.
- Milestone: 1 month and I started my diet. It was very tough at the beginning but after I saw some fat dropping and muscles getting some definition I was so motivated to keep going and the results were worth it.
- Milestone: Lastly I was doing more cardio on different types of cardio machines, adding drop sets and supersets to my workouts, never stop till failure. And that was the best part when I started to feel that I'm very close to my goal.
- Transformation End: In May 2010, I had finally achieved my transformation. I dropped from 178lbs of pure fat to a lean and mean 140lbs. I dropped my body fat percentage from 26% to 6%. I could run 4 miles straight without having to rest. I was finally cut.
Omar's Training And Cardio Approach
What was your weight training approach and split during your transformation?
I didn't use a split for my transformation. I workout one muscle a day intensely. At the beginning of my transformation I started with doing 4 to 5 sets of 8 reps heavy weights. Then 3 sets of 8 reps, 12 reps, 20 reps. Finally I used drop sets in the last sets till failure.
Please add a workout that worked best for you:
- Day 1: Arms
- Day 2: Back
- Day 3: Chest, cardio 25 minutes on treadmill.
- Day 4: Shoulders, cardio 25 minutes on treadmill.
- Day 5: Legs
- Day 6: Cardio 25 minutes on treadmill.
- Day 7: Cardio 25 minutes on treadmill.
| Day 1 - Arms | ||
|---|---|---|
| Exercise | Sets | Reps |
| Close Grip Bench Press | 3 | 10 |
| Barbell Curls | 4 | 12 |
| Cable Tricep Extension | 4 | 15 |
| Overhead Extension | 4 | 15 |
| Skullcrusher | 4 | 8 |
| Day 2 - Back | ||
|---|---|---|
| Exercise | Sets | Reps |
| Bent Over Row | 3 | 12 |
| Seated Cable Row | 3 | 12 |
| Lat Pull Down | 3 | 12 |
| Pull Up | 3 | 12 |
| Deadlift | 3 | 8 |
| One Arm Row | 3 | 12 |
| Day 3 - Chest | ||
|---|---|---|
| Exercise | Sets | Reps |
| Dumbbell Flye | 4 | 15 |
| Bench Press | 3 | 12 |
| Incline Bench Press | 3 | 12 |
| Decline Bench Press | 3 | 12 |
| Dumbbell Bench Press | 3 | 8 |
| Day 4 - Shoulders | ||
|---|---|---|
| Exercise | Sets | Reps |
| Front Raise | 3 | 12 |
| Shoulder Press | 3 | 12 |
| Power Clean | 3 | 12 |
| Barbell Shrug | 3 | 12 |
| Day 5 - Legs | ||
|---|---|---|
| Exercise | Sets | Reps |
| Squat | 6 | 8 |
| Leg Press | 3 | 8 |
| Barbell Lunge | 3 | 15 |
| Leg Extension | 3 | 12 |
| Leg Curl | 3 | 12 |
| Calf Raise | 6 | 8 |
Please detail your cardio approach during your transformation?
Without cardio you'll not reach your goal. It is very important to do cardio to keep your definition. For me. I do cardio 3 days a week, 30 min on the treadmill (2 minute sprint followed by 1 minute walking) and sometimes I run on a moderate speed for 15 minutes.
Please list 3 things you learned about exercise, weight training and/or cardio during your transformation that helped you succeed:
- Drop sets are very helpful as it helps a lot in definition, you feel the blood pumping in your veins.
- Weight lifting is important for bulking as it helps in adding muscle mass.
- About cardio, I think that interval training gives you the best results from cardio.
How are you currently training, and has your training changed since the completion of your transformation?
I didn't change my workout, but as I am bulking at the moment I'm doing big number of sets formed of 8 reps only, and still I do some drop sets to keep my definition.
Omar's Diet And Nutrition Approach
What was your diet/nutrition approach during your transformation?
My protein intake 2 grams per pound of body weight. Also I was eating moderate quantities of carbs but at morning only. Very low amounts of fat, no sugar at all, a lot of vegetables and about 2 apples per day.
Can you provide us with a sample eating plan (please be specific):
- Meal 1: 5 egg whites, 2 tbsp natural peanut butter, 1 cheese sandwich with 2 slices whole wheat bread, 1 fat free cheese slice.
- Meal 2: 50g ON 100% Whey Protein.
- Meal 3: 2 chicken breasts.
- Meal 4: Post-workout, 50g ON 100% Whey Protein.
- Meal 5: 2 chicken breasts.
- Meal 6: 1 can tuna.
Were there any diet/nutrition mistakes you made that you learned from?
At the beginning of my diet I used to eat carbs at night, but after that I realized that I should stop eating carbs by 6 pm.
Please list 3 things you learned about diet & nutrition during your transformation that helped you succeed:
- No more carbs after 6 pm.
- Cutting sugar is a must.
- Supplying your body with amino acids is very important.
Did you allow yourself cheat meals?
Yes, every 2 weeks, I allowed myself about 2 to 3 meals MAX.
What supplements did you use during your transformation?
Advice For Others
What are your best tips for someone looking to make their own transformation?
- To follow a strict diet. To me this is the most important thing for achieving your target.
- Sleeping well. I used to sleep for about 8 to 10 hours daily.
- Supplements; it is very important to support your body with all it's needs through supplements like amino acids.
How do you stay motivated? What advice would you give to someone who’s having trouble staying on track?
There is a lot of good videos on Youtube. I used to watch when I feel lazy, these things motivated me a lot. Also there are very inspiring profiles for members on bodybuilding websites.
More From Omar Essam
What is your life like now that you’ve made a transformation?
Way way better as you feel so proud about yourself and your accomplishments - when those who used to give you comments on you being fat, are now being inspired by what you did.
What motivates you currently to keep improving yourself?
Well, I always look for better as I'm loving the way I look and I think bodybuilding is in my blood so I know I'll never quit working out.
How can people contact you?
My account on Muscle & Strength.
2 Comments
At what time of day would you do your workouts? Morning, afternoon, night?
Nice article. i don't know if your routine will work for me even our height is same But sill nice article to motivate me