Lifestyle Prior To Change
What was your lifestyle like prior to your transformation?
I had a party lifestyle. I was always out with friends drinking, not getting enough sleep and constantly slacking on my diet! I would go to the gym, but it wasn’t for any real purpose other than to mess around.
What was your low point or turning point?
I’ve always been in and out of the gym. I’ll get “big” and slack then loose all of my gains, only to repeat this cycle. This off-season I went from 185lbs to 215lbs at 15% bodyfat. I told myself I would go the whole 100 yards this time, so I started my cutting phase as soon as I hit 215lbs. I’m now down to 173 at 10% bodyfat.
Were there any unique challenges or circumstances that made your transformation particularly difficult?
Yes, There has been many difficult obstacles that I’ve had to power through. I currently live 30 minutes away from my work and my gym. So I constantly have to make sure I have all my meals pre cooked, in my cooler ready to go!
There is necessity for this as well, it teaches self-discipline. No one else was going to cook all my meals for me, so I had too. And fast food is not an option!
Please provide a timeline including when you started the transformation, and include major milestones along the way:
- Transformation Start: 2013, March 11.
- Milestone: 2 months into training, my weight went up on bench and squat drastically. Realized that consistency is key!
- Milestone: Hit 185lbs on the scale, and realized I had a lot more work to do then I had originally planned!
- Milestone: Learned the proper way to diet, getting down from 215 lbs, to 173lbs was a drastic improvement of mine, something I never thought I could do!
- Milestone: Was able to actually hit 10% body fat, and see all of my abs. I’ve never been able to see my abs before in my life, so this was a huge self accomplishment.
- Transformation End: May 20, 2013. Learned how to slim down and stay lean while getting bigger!
Noah's Training Approach
What was your weight training approach and split during your transformation?
Keep it as heavy as possible for 12-15 reps while being able to get a good squeeze in!
Please add a workout that worked best for you:
- Monday - Chest, Abs and Cardio
- Tuesday - Back, Calves and Cardio
- Wednesday - Legs and Cardio
- Thursday - Shoulders and Cardio
- Friday - Arms and Cardio
- Saturday - Cardio
- Sunday - Cardio
|Chest, Abs and Cardio|
|Incline Dumbbell Bench Press||4||15|
|Machine Chest Press||4||15|
|Back, Calves and Cardio|
|Close Grip Lat Pull Down||4||15|
|Lat Pull Down||4||15|
|Seated Calf Raise||3||15|
|Standing Calf Raise||3||15|
|Legs and Cardio|
|Shoulders and Cardio|
|Dumbbell Overhead Press||4||15|
|Front Dumbbell Raise||4||15|
|Behind the Back Barbell Shrug||4||15|
|Arms and Cardio|
|Standing Dumbbell Curl||3||15|
|Overhead Single Arm Dumbbell Extension||4||15|
|Overhead Dumbbell Tricep Press||4||15|
Please detail your cardio approach during your transformation?
To keep it consistent. I at least wanted to get it in once a day, just to make sure I was staying on top of it. As I continued threw the 12 weeks I upped my cardio to 2x a day, once in the morning and once after I’m done lifting.
Please list 3 things you learned about exercise, weight training and/or cardio during your transformation that helped you succeed:
- Don’t blow threw your sets, take your time and make sure your getting a good squeeze in your muscles.
- Take the time to learn how to isolate your muscle groups. For example, being able to concentrate upper chest from lower chest can make a huge difference.
- When you hit a stand still, switch up your routine. Also a day off to get some rest can make a world of difference.
How are you currently training, and has your training changed since the completion of your transformation?
I’m going to still keep my training the same for now, keep shredding down. But I plan to eventually drop the amount of repetitions and increase the weight!
Noah's Diet And Supplement Plan
What was your diet/nutrition approach during your transformation?
I took my diet to a whole different approach. Taking all of the sugars out of my diet, while keeping low carbs, low calories, and high protein.
Can you give an example of what your daily meal plan looks like?
I eat a total of 7 meals a day. 3 of those meals are protein shakes, the rest are lean meats, low carb meals.
Were there any diet/nutrition mistakes you made that you learned from?
Of course, mainly learning the best time to eat my foods. I had to make sure not to eat carbs too close to bed time, or I would get bloated.
Please list 3 things you learned about diet & nutrition during your transformation that helped you succeed:
- Switch up your proteins, don’t eat chicken all day every day. There are tons of lean proteins out there. Ground turkey, fish, chicken top sirloin, ground bison, ect.
- Stay consistent, pre cook all of your meals so you have no excuse to cheat or miss a meal.
- Staying hydrated was a big help, try to get at least a gallon of water down a day!
Did you allow yourself cheat meals?
Yes! I allowed myself 1 cheat meal each week! I kept it somewhat simple, every Friday I ate sushi for my cheat meal. So while I was cheating, I was still eating pretty clean!
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?
- Set a goal, make steps towards that goal every day!
- Never set the bar too high, people tend to get discouraged when they fail. If your just starting to lift, chances are you wont be the next Mr. Olympia anytime soon! It takes a lot hard work, dedication, and consistency to make it that far. So keep it simple at first, just make sure you have time to make it to the gym a couple times a week, and go from there!
- Always stay true to yourself; don’t let others throw you off course! If you have a dream make it yours!
How do you stay motivated? What advice would you give to someone who’s having trouble staying on track?
My motivation is seeing the changes my body is making each week. But I also let my friends and family keep me motivated as well! Surround yourself with positive energy!
Your Life Now
What is your life like now that you’ve made a transformation?
I feel better physically and mentally. Hard work pays off, and it feels good knowing that I had to grind it out in order to reach my goals.
What motivates you currently to keep improving yourself?
The unknown, I want to keep going to see what I could transform into. You’ll never know unless you try!
How can people contact you?
Like I said before, just stay true to yourself! All good things will come, it just takes a little bit of time, and dedication!