Lifestyle Prior To Change
What was your lifestyle like prior to your transformation?
My lifestyle before was still very active. I played on three basketball teams. I also enjoying riding my BMX in my spare time. However I had poor eating habits and liked to party.
What was your low point or turning point?
I was always super skinny and I wanted to change.
Were there any unique challenges or circumstances that made your transformation particularly difficult?
The only challenge I face today is being able to afford all the food for 6 meals a day. It gets expensive but you have to make due with what you have.
What did your transformation timeline look like?
- Transformation Start: Milestone: Learning the basics at home.
- Milestone: A month later I got my first gym membership.
- Milestone: Learning about nutrition. This was my biggest milestone and once I started a proper diet I saw great results. I suggest you look into proper nutrition right from the start I never understood how important it was till 2 years in.
Josh's Training Approach?
What was your weight training approach and split during your transformation?
My weight training approach is always changing. This summer I did Arnold’s workout split from his book “The New Encyclopedia of Modern Bodybuilding” where I hit each muscle group twice a week training 6 days a week. I would wake up early Monday and hit chest in the morning than I’d rest during the day and 8 hours later I’d hit back. Tuesday I would do shoulders in the morning and arms at night. Wednesday was legs and I’d repeat this for the other 3 days of the week taking Sundays off.
The first 3 days I would go lighter and more reps and the last 3 days I’d go heavy. I was also making sure to hit abs and calves every other day. This is the program I like to use to really cut and shredded for the summer. For the winter my program is more simple but I train just as hard if not harder. I do a 4 on 1 off. I’ll give you a sample of this below.
Please add a workout that worked best for you:
- Day 1 - Legs and Abs
- Day 2 - Chest
- Day 3 - Back, Traps and Biceps
- Day 4 - Shoulders and Triceps
- Day 5 - Off/Cardio
| Day 1 - Legs and Abs | ||
|---|---|---|
| Exercise | Sets | Reps |
| Leg Extension | 3 | 15-25 |
| Squat | 4 | 10-15 |
| Leg Press | 4 | 10-40 |
| Hack Squat | 5 | 10-15 |
| Leg Curl | 4 | 12-25 |
| Standing Leg Curl | 4 | 10-15 |
| Standing Calf Raise | 5 | Failure |
| Leg Press or Seated Calf Raise | 5 | Failure |
| Day 2 - Chest | ||
|---|---|---|
| Exercise | Sets | Reps |
| Incline Bench Press | 4 | 10-12 |
| Incline Dumbbell Press | 4 | 8-12 |
| Pec Dec | 3 | 12-15 |
| Cable Crossovers | 4 | 12-15 |
| Barbell Pullover | 3 | 10-12 |
| Day 3 - Back, Traps and Abs | ||
|---|---|---|
| Exercise | Sets | Reps |
| Reverse Cable Pull Down | 3 | 10-12 |
| Deadlift | 5 | 10+ |
| Bent Over Row | 4 | 10-12 |
| Seated Cable Row | 4 | 10-15 |
| Cable Upright Row (Superset) | 5 | 10+ |
| Dumbbell Shrug (Superset) | 5 | 10+ |
| Hammer Curl | 3 | 10+ |
| Incline Dumbbell Curl | 3 | 10+ |
| Machine Preacher Curl | 3 | 10-12 |
| 21s | 2 | |
| Day 4 - Shoulders and Triceps | ||
|---|---|---|
| Exercise | Sets | Reps |
| Seated Dumbbell Press | 4 | 10-12 |
| Side Dumbbell Lateral | 4 | 12-15 |
| One Arm Front Dumbbell Raise | 4 | 12-15 |
| Behind The Neck Press | 3 | 10-12 |
| Rope Tricep Extension | 4 | 10-15 |
| Close Grip Bench Press | 4 | 10-12 |
| Tricep Dip | 4 | Failure |
Please detail your cardio approach during your transformation?
I try to hit cardio twice a week because of my body type I don’t have to do as much but it’s different with everyone. I like to do intervals on the bike usually I do 30 seconds on level 5 than 30 seconds on level 15 and do this for 30-45 minutes on an empty stomach to burn fat.
Please list some things you learned about exercise, weight training and/or cardio during your transformation that helped you succeed:
- Nutrition.
- Mind muscle connection.
Josh's Diet And Supplement Plan
What was your diet/nutrition approach during your transformation?
My nutrition plan for my transformation was really basic.
Can you give an example of what your daily meal plan looks like?
- Meal 1: 2 Whole Eggs, 4 Egg Whites, 2 Pieces Whole Wheat Toast with Peanut Butter.
- Meal 2: 2 scoops Optimum Nutrition Whey, Nutrition Bar, Handful of Almonds.
- Meal 3: Tilapia 8oz, 1 Sweet Potato, 1 cup of Green Beans.
- Meal 4: Ham/Turkey Sandwich on Whole Wheat Bread.
- Meal 5: Chicken Breast 8oz, 1 cup of White Rice, 1 cup Green Beans.
- Meal 6: Can of Tuna, Nutrition Bar.
- Meal 7: 1 ½ scoops Optimum Nutrition Casein.
Were there any diet/nutrition mistakes you made that you learned from?
I spent two years of making nutrition mistakes but not eating right. I’ve learned from that and created a diet that I follow today.
Please list 3 things you learned about diet & nutrition during your transformation that helped you succeed:
- 40% protein, 40 % carbs, 20% fats.
- At least 1 gram of protein per pound of bodyweight.
- You can take all the supplements in the world but if your not eating right you wont see great results.
Did you allow yourself cheat meals?
Yes, there’s nothing wrong with treating yourself to a cheat meal here and there.
What supplements did you use during your transformation?
- Morning: Optimum Nutrition Flax Seed Oil, Optimum Nutrition Fish Oil, Cod Liver Oil, Vitamin D3, Animal Pak
- Pre Workout: Animal Rage, Craze, Superpump
- Post Workout: Optimum Whey
- Bed: Optimum Casein, Optimum ZMA
- Other Supplements: Prolab Creatine
Advice For Others
What are your best 3 tips for someone looking to make their own transformation?
- Stay motivated, stay consistent.
- Have a plan on your diet!
- Train with heart, passion, and rage!
How do you stay motivated? What advice would you give to someone who’s having trouble staying on track?
Find someone who motivates you. Someone who’s has the body you want. Watch videos they have on YouTube and use it as motivation. Results will come with time so as long as you put in the time you will see the results!
Your Life Now
What motivates you currently to keep improving yourself?
Everything, striving for that perfect physique. For me this doesn’t isn’t there’s always room for improvement. Phil Health, Flex Wheeler, Kai Greene, Arnold, Zyzz, Steve Cook all motivate me to keep lifting.
Anything else you would like to share?
The main thing is to stay consistent. Make sure you make time for your workouts. Anyone who uses the excuse “I don’t have time” makes me laugh. Your life isn’t that busy take 30 minutes out of day and find time to go.
I know people who will come to the gym for a month and quit because they’re not happy with the results. It’s not a quick fix 30 days doesn’t make up for 30 years of bad habits. I can promise you if you put in the time you will see the results. I wish you all the best in creating the body you want!
How Can People Contact You?
How can people contact you?
- Facebook: http://www.facebook.com/joshstonefitness
2 Comments
The next Zyzz.
sick bro!