Body Transformation: Steven Nestore Body Transformation

Steven got tired of being small. He researched the topic of muscle building on the Internet, put together a plan and packed on over 25 pounds of mass.
Editor's Note: Everyone is different and these results may not be typical for the average person. To achieve these results you need to be willing to put in the work both in the gym and in the kitchen. Use this transformation for motivation for you to make the changes you want!

Before Stats

  • 25
  • 145 lbs
  • 14%
  • 5'7"

After Stats

  • 28
  • 167 lbs
  • 8%
  • 5'7"

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.

Steven Nestore Body Transformation

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
Exercise Sets Reps
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
Exercise Sets Reps
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
Exercise Sets Reps
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
Exercise Sets Reps
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
Exercise Sets Reps
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?

Steven NestoreMy 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.

What supplements did you use during your transformation?

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. 

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1 Comment+ Post Comment

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Posted Thu, 09/09/2010 - 14:35

you look great i would just like to know how you put on the mass for you to look like that and what product you use