Lifestyle Prior To Change
What was your lifestyle like prior to your change?
My life was all about eating, gaming and sometimes going out with my friends. The couch was my best friend and pizza my girlfriend.
What was your “low point” or “turning point”?
After my girlfriend left me in 2011/2012, I looked in the mirror and was shocked. 140kg of pure fatness. This couldn’t be it. I was unhappy with myself and I had to change something.
Were there any unique challenges or circumstances that made your transformation particularly difficult?
My back injury is still giving me some problems. Even though you always have to pay attention to the technique when working out, I have to focus even more. One wrong step could result in the end of my career. However, there is no “I can’t do it!” for me.
Please share your transformation timeline:
- Transformation Start: 2011/2012. 140kg, body fat percentage was beyond measure and athletic performance was non-existant.
- Milestone: The first 20kg I lost. I started to have faith in myself again, and that was the point when I realized: from now on, it can only get better.
- Milestone: I had a back injury in October, 2012. Even though I couldn’t work out, I was able to hold my weight. I became aware of the fact that nutrition plays a very large role.
- Milestone: The opening of my Facebook page and the positive feedback which came with it. Even though I still was at 90kg back then. Motivating other people can be incredibly motivating for oneself.
- Milestone: February, 2014. The decision to participate in my first tournament and to choose Nicolas Rojas as my personal coach. My current weight is 79kg.
- Transformation End: There is no end as you should always aim for higher goals.
I believed everything I read on the internet. I believed everyone who looked good. As a result, I didn’t make any progress for a long time.
Dominique Eckrich's Transformation Training
What was your weight training approach and split during your transformation?
I tried many different methods. Normal hypertrophy training, 8x8, German Volume Training, 5/3/1. During that time I also tried many splits, ranging from whole-body to 5-day split. Right now I am working out with an 4-Split.
- Monday - Chest/Biceps
- Wednesday - Legs
- Friday - Back
- Sunday - Shoulders/Triceps
It is a mix of pyramid training and classic hypertrophy training.
| Monday | ||
|---|---|---|
| Chest & Biceps | ||
| Exercise | Sets | Reps |
| Bench Press (Last set was a break set until 15 reps) | 4 | 6-8 |
| Incline Bench Press | 3 | 6-8 |
| Superset: Dips and Flyes | 3 | 8-10 |
| Scott Curls (Last set was a break set until 15 reps) | 4 | 6-8 |
| Dumbbell Curls | 3 | 8-10 |
| Ab work | ||
| Wednesday | ||
|---|---|---|
| Legs | ||
| Exercise | Sets | Reps |
| Squat (Last set was a break set until 15 reps) | 3 | 6-8 |
| Leg Press | 3 | 8-10 |
| Superset: Leg Curl and Leg Extensions | 3 | 8-10 |
| Seated Calf Raise (Last set was a break set until 15 reps) | 3 | 8-10 |
| Ab work | ||
| Friday | ||
|---|---|---|
| Back | ||
| Exercise | Sets | Reps |
| Deadlift (Last set was a break set until 15 reps) | 3 | 8-10 |
| Pull Ups (Last set was a break set until 15 reps) | 4 | 5-8 |
| Dumbbell Row | 3 | 8-10 |
| Dumbbell Pullover | 3 | 8-10 |
| Hyperextensions | 3 | 10-20 |
| Ab work | ||
| Sunday | ||
|---|---|---|
| Shoulders & Triceps | ||
| Exercise | Sets | Reps |
| Military Press (Last set was a break set until 15 reps) | 3 | 6-8 |
| Lateral Raise | 3 | 8-10 |
| Superset: Upright Row & Bent Over Reverse Flye | 3 | 8-10 |
| French Press | 3 | 6-8 |
| Cable Tricep Extensions | 3 | 8-10 |
| Shoulder External Rotation | 3 | 8-10 |
Right now, this sport is my life. My lifestyle. Everything else is placed behind it. I give my spare time to the sport and to bring the sport to others.
What was your cardio approach during your transformation?
In the beginning I did too much. 6-7 times a week for 40 minutes, on a (for old me standards) high tempo. The result: stagnation.
Consequently, I changed my cardio approach to 2-3 times a week HIIT or tabata. Right now, cardio is only used when there is no progress in weight. Otherwise, everything is controlled by nutrition.
Please list 3 things you learned about exercise, weight training and/or cardio during your transformation that helped you succeed:
- Technique is everything. There is nothing wrong with using low weights, as long as you do it right.
- Too much cardio won’t get you to your goal.
- Train hard, give everything.
Dominique Eckrich's Transformation Diet & Nutrition
What was your diet/nutrition approach during your transformation?
Concerning this, I also tried many things. Anabolic diet, Metabolic diet, etc. By now, I have my body under control and I realized that I am doing good with a distribution of 40-45% protein, 20-25% fat and the rest carbs in a diet. However, when preparing for a tournament, this can change a little.
Were there any diet/nutrition mistakes you made that you learned from?
The biggest mistake I made in this sense is that I believed everything I read on the internet. I believed everyone who looked good. As a result, I didn’t make any progress for a long time. Good advice for everyone: Don’t believe everything you read in the internet. Buy a good book and read the basics. That’s enough for 90% of fitness sportsmen.
Please list 3 things you learned about diet & nutrition during your transformation that helped you succeed:
- No macronutrient is your enemy.
- Listen to your body. It tells you what is good and what not.
- The best workout won’t help you if your nutrition is completely wrong.
Did you allow yourself cheat meals?
In off-season: once a week. During the preparation for tournaments: no. I must admit that I can’t control myself. Once I started, it ends in an eating orgy.
What supplements did you use during your transformation?
There is no final goal for me. Every goal set is only another step to achieve a bigger one. True to the motto "Bigger, Stronger, Faster.“
More From Dominique Eckrich
What are your best 3 tips for someone looking to make their own transformation?
- Will of iron. There will be days where you will be put to the test and there will be days where you will think about stopping, but: hang on! Don’t let nothing and nobody stop you.
- Don’t let everyone influence you. No matter what other people say, do your thing.
- Overcome your own limits.
How do you stay motivated?
At the beginning, I chose a role model and I set myself a goal, which I always clung to. I still do it today. There is no final goal for me. Every goal set is only another step to achieve a bigger one. True to the motto "Bigger, Stronger, Faster.“
What is your life like now that you’ve made a transformation?
Right now, this sport is my life. My lifestyle. Everything else is placed behind it. I give my spare time to the sport and to bring the sport to others.
What motivates you currently to keep improving yourself?
There will be 2 tournaments in the near future, the ANBF in Austria and the GNBF in Germany. I want to participate in the best possible shape.
Anything else you would like to share?
Do your thing. Don’t let nobody tell you that you won’t make it or that you can’t take it. You want it? Then go and get it!
How can people contact you?
- E-mail: Deckrich@gmx.de
- Facebook: https://www.facebook.com/Natural.DomChr
- KiK: NaturalbbDom
4 Comments
i wish you mentioned what he does for a living, when he says this sport is my life does it mean he's doing it professionally?
I train a similar way, but my schedule doesn't lock me into set days so I take Monday of and start over on Tuesday.
Awesome transformation but like David said, thers noway u can hit chest a day after u smoke ur tris bro. If u really work ur triceps right that is. But way to go on the life change!
You train triceps sunday and then hit chest next day? Not good...Amazing results and dedication but your routine is poorly structured