Lifestyle Prior To Change
What was your lifestyle like prior to your transformation?
I've always had those small "chicken legs" and I was tired of being that tall skinny kid. I was always very athletic and I've been working out for as long as I can remember.
When I was a junior in high school I started training more seriously. Now that I have a good nutrition background I've been hitting the gym and watching my diet to try and get the ultimate physique.
What was your low point or turning point?
My dad lost his job my freshman year of high school. It was a really hard time for my family. Finances were very tight, we didn't have much money for food or entertainment.
Athletics and the weight room were all I had and basically became my second home. My senior year of high school my father became very ill and almost died. I used weight training as an outlet for all the stress I was feeling due to my fathers illness.
To be honest, I was depressed for a short time but used the gym to work out my stress. I pushed through the negativity and have become a better person mentally and physically.
Were there any unique challenges or circumstances that made your transformation particularly difficult?
My senior year in high school was a low point in my life. I ran a 4.48 forty yard dash and had high expectations for a great season of football. In the first week of practice I fractured my pubic bone and was done for the season. The injury also cost me multiple division 1 college track scholarships.
I remember laying on the couch in pain, just angry about everything. I just kept telling myself not to let obstacles get me down and that I could do anything I set my mind to. Everything I've endured has made me a stronger person.
Please provide a timeline including when you started the transformation, and include major milestones along the way:
- Transformation start: 2005, started lifting weights to get in shape for middle school football and track.
- Milestone: I suffered a serious illness in 2007.
- Milestone: In 2008/2009 I came back from my illness by doing intense weight lifting and speed training. I broke multiple school records for the 100 meter dash. I was ranked #5 all time 100 meter dash sprinter in D2.
- Milestone: In 2010 I fractured my pubic bone playing football, I lost multiple college track scholarships.
- Milestone: In 2011 I broke 2 ribs and ruptured a disc in my T-8. I lost 10 pounds due to injury.
- Transformation end: In 2012 I started training hard, mixing up my workouts and taking nutrition more seriously. To date I have seen some very good progress.
Cody's Training Approach
What was your weight training approach and split during your transformation?
I train 6 days a week. I do some cardio/abs on Sundays.
Please add a workout that worked best for you:
- Monday - Chest, Shoulders and Triceps
- Tuesday - Back and Biceps
- Wednesday - Deadlift and Legs
- Thursday - Chest and Triceps
- Friday - Traps, Back and Biceps
- Saturday - Legs and Forearms
- Sunday - Cardio and Abs
| Monday | ||
|---|---|---|
| Chest, Shoulders and Triceps | ||
| Exercise | Sets | Reps |
| Incline Bench Press | 5 | 8-12 |
| Incline Dumbbell Flye | 5 | 8-12 |
| Single Arm Pec Dec | 5 | 8-12 |
| Jammer Military Press (No legs) | 5 | 8-12 |
| Decline Bench Press | 5 | 8-12 |
| Weighted Dips | 5 | 8-12 |
| Skullcrusher | 5 | 8-12 |
| One Arm Overhead Cable Extension w/Rope | 5 | 8-12 |
| Tuesday | ||
|---|---|---|
| Back and Biceps | ||
| Exercise | Sets | Reps |
| Pull Up | 5 | 8-12 |
| Two Arm Dumbbell Incline Row | 5 | 8-12 |
| Underhand Lat Pull Down | 5 | 8-12 |
| Barbell/Dumbbell Shrug Superset | 5 | 8-12 |
| Seated Incline Dumbbell Curl | 5 | 8-12 |
| Twisting Spider Curls - 21s | 5 | 8-12 |
| Wednesday | ||
|---|---|---|
| Deadlift and Legs | ||
| Exercise | Sets | Reps |
| Deadlift | 5 | 8-12 |
| Squat | 5 | 8-12 |
| Leg Curl | 5 | 8-12 |
| Calf Raise | 5 | 8-12 |
| Forearm - Bars | 5 | 8-12 |
| Choice of Dumbbell Bicep Superset | 5 | 8-12 |
| Thursday | ||
|---|---|---|
| Chest and Triceps | ||
| Exercise | Sets | Reps |
| Incline Bench Press | 5 | 8-12 |
| Incline Bench Press w/Chains | 5 | 8-12 |
| Low Incline Cable Flye | 5 | 8-12 |
| Weighted Dips | 5 | 8-12 |
| Side Cable 21s | 5 | 8-12 |
| Close Grip Bench Press - 2/3rds the Way Down | 5 | 8-12 |
| Lying Dumbbell Kickback - Knuckles Up | 5 | 8-12 |
| Friday | ||
|---|---|---|
| Traps, Back and Biceps | ||
| Exercise | Sets | Reps |
| Barbell Shrug | 5 | 8-12 |
| Dumbbell Shrug | 5 | 8-12 |
| Wide Grip Lat Pull Down | 5 | 8-12 |
| One Arm Dumbbell Row | 5 | 8-12 |
| Underhand Dumbbell Row | 5 | 8-12 |
| Seated Twisting Dumbbell Curl | 5 | 8-12 |
| Twisting Preacher Curl 21s | 5 | 8-12 |
| Saturday | ||
|---|---|---|
| Legs and Forearms | ||
| Exercise | Sets | Reps |
| Squat | 5 | 8-12 |
| Leg Extension | 5 | 8-12 |
| Hyperextension | 5 | 8-12 |
| Calves | 5 | 8-12 |
| Forearm - Dumbbells | 5 | 8-12 |
Please detail your cardio approach during your transformation?
If I'm not doing my sprinting workout, I like to do HIIT. I try to shoot for every other day on the cardio machines in the gym. I try to keep my RPM's on high for about 20-30 seconds and then jump down a lower level. I shoot for 10-15 minutes each session. I also love to do plyometrics on leg day.
Please list 3 things you learned about exercise, weight training and/or cardio during your transformation that helped you succeed:
- Bring your lifting programs to the gym and fill in your reps and weights each time. That way you know where you left off and eventually you'll be able to see your progress on that particular lift.
- Muscle confusion is a must. I switch up my lifting routine every week because there's not point in doing the same thing all the time.
- Try incorporating drop sets and supersets into every workout. The pump is incredible and you will see progress.
How are you currently training, and has your training changed since the completion of your transformation?
My training is more intense now. I am doing more cardio and using heavier weights. I am also focusing on a clean diet to get my body fat down.
Cody's Diet And Supplement Plan
What was your diet/nutrition approach during your transformation?
Before I started to get serious about bodybuilding, my diet was pretty weak. I stepped up my nutrition this summer and am seeing some substantial gains.
Can you give an example of what your daily meal plan looks like?
- Wake up: 5 egg whites, 1/2 a cup of oats with blueberries
- 11:00 am: 1/2 cup wheat rice, 1/2 cup broccoli, 8 ounces of chicken, skim milk
- 1:00 pm: Protein shake
- 4:00 pm: 6 ounces of sirloin, sweet potato, asparagus
- 7:00 pm: Pre-workout, turkey burger, broccoli, 2 egg whites
- 9:00 pm: Post-workout, 1/2 cup low fat Greek yogurt, hand full of blueberries
- Bedtime: Casien protein
Were there any diet/nutrition mistakes you made that you learned from?
I think you have to know what your putting into your body. I learned to count my calories and that really helped me because I could see if I was lacking calories, or if I needed to add them. I also lacked supplements and they are a must if you can't fit some nutrients into your diet.
Please list 3 things you learned about diet & nutrition during your transformation that helped you succeed:
- Protein. I can't stress this enough. If you're training your body hard, it's a must to get enough protein into your body/muscles.
- Meal planning is crucial. Plan our your day and make sure you are getting the proper meals in at the proper times. If you're unprepared for the day, your body could be lacking those crucial nutrients for optimal growth.
- Abs are made in the kitchen, but you still need to work them in the gym.
Did you allow yourself cheat meals?
Although I keep a pretty strict diet, I do allow myself one cheat meal a week, but I don't go too crazy with it.
What supplements did you use during your transformation?
Advice For Others
What are your best 3 tips for someone looking to make their own transformation?
- People give up because they have a choice to either take the easy road or "start tomorrow". Treat your goals like you don't have a choice and start today!
- Just keep moving forward and don't pay attention to nay-sayers. Do want you need to do, for yourself.
- Most importantly, leave your ego at the door. Don't pay attention to others around you. Don't compare yourself to others, concentrate on what you need to do.
How do you stay motivated? What advice would you give to someone who’s having trouble staying on track?
I would tell them that nothing is over until you stop trying. The difference between who they are and who they want to be relies on the actions they take every day.
Your Life Now
What is your life like now that you’ve made a transformation?
I still have several obstacles to overcome. Eventually I hope to get a sponsorship and get into some physique competitions. I'm still considering doing college track.
I keep training hard everyday with the hopes of graduating from college with a fitness degree. I would like to open my own fitness gym so I can really help people reach their goals and surpass their obstacles.
What motivates you currently to keep improving yourself?
I live by the motto, "pain is temporary, quitting lasts forever". I have this tattooed on my back. It's a reminder to me of everything I have overcome. Motivation runs through my veins and I am always trying to be the best I can be.
How can people contact you?
Facebook: http://www.facebook.com/Cody.Przybylski5
Email: Cody.Przybylski56@gmail.com
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