Any Other Important Before/After Stats?
When I first started working out my beginning weight was 160lbs then I bulked up to 230lb with more bodyfat than muscle.
Lifestyle Prior To Change
What was your lifestyle like prior to your transformation?
I was a video game nerd that would sit in front of the TV all day and night. No physical activity what so ever. My daily schedule would consist of waking up stopping by a fast food place for breakfast before work. Lunch would be the same. Get home get in front of the TV after eating more fast food and staying up all night playing video games. Even my weekends were the same. Just a cycle of laziness and fast food.
What motivates you to change?
Just one morning I looked at myself in the mirror and saw that I did not look good at all. I was just embarrassed to look at myself. That right there motivated me to change my body and myself. The same day I packed some gym clothes into a bag and hit the gym right after work.
Were there any unique challenges or circumstances that made your transformation particularly difficult?
Because I have started on my own and not knowing where to turn to for any advice. I had to learn everything on my own. From getting the form right on lifts, dieting, basically everything! The most unique challenge that I considered the toughest was finding out what works for me.
Please provide a timeline including when you started the transformation, and include major milestones:
- Transformation Start: Day one: I looked at myself in the mirror and said it was time to do something about it.
- Milestone: Bulked up to 230lbs.
- Milestone: Decided to cut the excess bodyfat.
- Milestone: Finally got abs!
- Transformation End: Made eating healthy and working out hard a part of my life. The transformation is never going to end!
Anthony's Training Approach
What was your weight training approach and split during your transformation?
My weight training split was a 5 day body part a day with cardio and two rest days if needed. On a rest day I would just do cardio like a long jog.
Please add a workout that worked best for you:
- Monday: Chest
- Tuesday: Legs
- Wednesday: Shoulders & Traps
- Thursday: Back
- Friday: Biceps & Triceps
- Saturday: Rest or Cardio
- Sunday: Rest or Cardio
|Incline Dumbbell Bench Press||5||12, 10, 8, 8, 6|
|Bench Press||4||8, 8, 6, 6|
|Incline Dumbbell Flye & Push Up Superset||5||15, 15, 15, 10, 10|
|Cable Crossover & Push Up Superset||5||15, 15, 15, 10, 10|
Note: Push Ups are performed to failure.
|Seated Leg Curl||4||12|
|Walking Barbell Lunge||4||Length of gym|
|Shoulders & Traps|
|Seated Overhead Press||5||12, 10, 8, 8, 6|
|Dumbbell Lateral Raise||5||12|
|Standing Front Dumbbell Raise||5||12|
|Cable Rear Delt Raise||5||12|
|Bent Over Row||5||10, 8, 8, 6, 6|
|Seated Cable Row||5||10, 10, 8, 8, 8|
|Wide Grip Lat Pull Down||3||12|
|Biceps & Triceps|
|Barbell Curl||4||15, 12, 10, 8|
|Skullcrusher||4||15, 12, 10, 8|
|Dumbbell Curl||4||15, 12, 10, 8|
|One Arm Overhead Tricep Extension||4||15, 12, 10, 8|
|EZ Bar Preacher Curl||4||15, 12, 10, 8|
Please detail your cardio approach during your transformation?
After weight training I would go a run two miles at my fastest pace. Every time I would do I would try to beat my previous time. I would also jump rope. I would do 20 minutes. First 5 minutes were warm up then I would go all out for 1 minute, 1 skip at a less intense rate for 1 minute and repeat for 10 minutes. Last 5 were a cool down.
Please list 3 things you learned about exercise, weight training and/or cardio during your transformation that helped you succeed:
- Learn what works for you.
- Set long and short term goals and stay focused on them while challenging you.
- It’s going to suck and you’re going to hurt but the results are worth it.
How are you currently training, and has your training changed since the completion of your transformation?
Lately I’ve been lifting in the morning doing Layne Norton’s PHAT program and in the evenings its HIIT cardio and circuit training. Since I want to be lean all year around, I like to do more HIIT type cardio like sprints, box jumps, or suicides.
Anthony's Diet And Supplement Plan
What is your philosophy about nutrition?
Keep it clean and simple.
Can you give an example of what your daily meal plan looks like?
- Meal #1 - 2 cups green tea, 8 whole eggs, 1 cup oatmeal, 1 grapefruit with Splenda.
- Meal #2 - 1 scoop of Myofusion protein.
- Meal #3 - 8 oz of chicken breast, 2 cups of spinach, ½ brown rice, ½ apple.
- Meal #4 - 8 oz of chicken breast, ½ brown rice.
- Meal #5 - 8 oz of tilapia filets, 2 cups of broccoli with extra virgin olive oil drizzled on handful of broccoli or asparagus.
- Meal #6 - 1 cup cottage cheese with a handful of fresh blueberries.
- Before bed - 2 scoops of Myofusion protein.
Were there any diet/nutrition mistakes you made that you learned from?
I had so many! I read an article that when trying to ‘bulk’ up a person should eat everything insight to gain weight. They were right, the weight did come on but in the form of fat. Not researching enough about diets was my biggest mistake. I just learned to follow a diet that will work for you through trial and error.
Please list 3 things you learned about diet & nutrition during your transformation that helped you succeed:
- Learn to cook! Seriously, learning to cook for myself. Learn recipes, learn to use an oven, a stove, or a grill. Main reason why I always ate junk food prior was that I didn’t know how to cook!
- Keep it simple and clean.
- And cheat sometimes! It won’t hurt!
Did you allow yourself cheat meals?
Of course! Have that cheat meal! One cheat meal a week in the middle was what worked for me. Usually it was something that was a favorite food of mine like pizza or some sushi. They kept me sane while dieting.
What supplements did you use during your transformation?
My philosophy. Just keep it simple.
- Gaspari Nutrition Anavite 3 tablets with breakfast.
- NOW Flax Seed Oil 2 Caps with breakfast 2 with lunch and 2 with dinner.
- Gaspari Nutrition MyoFusion 1 scoop between breakfast and lunch. 2 scoops before bed.
- Gaspari Nutrition SuperPump MAX 2 scoops 30 minutes before workout.
Advice For Others
What are your best 3 tips for someone looking to make their own transformation?
- Find what works for you.
- Set realistic goals.
- WORK YOUR ASS OFF!
How do you stay motivated? What advice would you give to someone who’s having trouble staying on track?
Just the fact I love the challenge and I was changing my life in a positive way. Sometimes it will be discouraging, but anything that is worth it isn’t going to be easy at all. Just stick it with 100%, keep your chin up! Seeing the small changes to my body would have to be the greatest motivator.
I also got the best workout partner ever that helped me stay motivated! She (yep that’s right a chick) has the same goals as I do and many times when I didn’t feel like working out, she would motivate me to get off my butt and to get to the gym for a killer workout. Every time she did that she never let me down on the promise of an epic workout. My advice would be to stick with it and don’t give up. Giving up on yourself is the worst thing you can do.
Your Life Now
What is your life like now that you’ve made a transformation?
If you were to tell me years ago that I would have total strangers come up to me and ask for training and diet advice, complementing me when I’m at the pool or beach, and being asked to talk about my transformation I would tell you “get out of here!” I’m very grateful for the chance to give anyone advice about training or diet because when I first started I didn’t know anything and didn’t know who or what to ask.
What motivates you currently to keep improving yourself?
Knowing that I am continually improving myself with every workout.
Anything else you would like to share?
If this former fat and lazy computer/video game nerd could do it, so can you!
How Can People Contact You?
How can people contact you?