Lifestyle Prior To Change
What was your lifestyle like prior to your transformation?
I was always very athletic, but lacked the knowledge of proper nutrition. I would pretty much eat anything that tasted good.
What was your low point or turning point?
My turning point came when I realized that I was starting to develop fat in my midsection, and knew I needed to change asap.
Were there any unique challenges or circumstances that made your transformation particularly difficult?
About midway through my transformation I had minor surgery on my left leg which required about 2 weeks rest, but that just motivated me to push harder when I could train legs again.
Tell us about your transformation timeline.
- Transformation Start: November 2011
- Milestone: Gained 10 lbs within first month
- Milestone: Visible improvements in ab definition
- Milestone: Gained 30 lbs since start date
- Milestone: Arms reached 16.5 inches
- Transformation End: Gained 40 lbs since the start
Steven's Training Approach
What was your weight training approach and split during your transformation?
My weight training approach has always been to have high intensity workouts lasting about 1 hr 15 min, also to lift heavy. I have been on a 6 day split from start to finish.
Please add a workout that worked best for you:
- Monday - Chest
- Tuesday - Legs
- Wednesday - Back
- Thursday - Shoulders
- Friday - Arms
- Saturday - Chest, Calves and Forearms
- Sunday - Off
Abs for 10 minutes at the end of each workout. Exercises include:
- Mason Twists
- Hanging Leg Raises Decline Crunches
- Plank
- Hanging Knee Raises
- Caterpillars
| Monday - Chest | ||
|---|---|---|
| Exercise | Sets | Reps |
| Incline Dumbbell Press | 3 | 10 |
| Incline Barbell Bench Press | 4 | 8 |
| Incline Dumbbell Flyes | 2 | 10 |
| Bench Press | 2 | 7 |
| Decline Bench Press | 2 | 10 |
| Cable Crossovers | 3 | 8 |
| Barbell Pullovers | 2 | 7 |
| Tuesday - Legs | ||
|---|---|---|
| Exercise | Sets | Reps |
| Leg Extensions | 2 | 8 |
| Leg Curls | 2 | 8 |
| Squats | 4 | 8 |
| Stiff Leg Deadlifts | 4 | 8 |
| Leg Press | 3 | 5 |
| Donkey Calf Raise | 3 | 20 |
| Seated Calf Raise | 2 | 20 |
| Wednesday - Back | ||
|---|---|---|
| Exercise | Sets | Reps |
| Barbell Rows | 3 | 12 |
| Lat Pull Down | 3 | 12 |
| Weighted Pull Ups | 3 | Failure |
| Chainsaws | 3 | 10 |
| Seated Rows (Wide + Close Grip) | 5 | 8 |
| Thursday - Shoulders | ||
|---|---|---|
| Exercise | Sets | Reps |
| Dumbbell Military Press | 3 | 8 |
| Military Press | 2 | 8 |
| Front Dumbbell Raise | 2 | 10 |
| Lateral Raise | 2 | 10 |
| Seated Lateral Raise | 2 | 5 |
| Bent Over Reverse Flyes | 5 | 7 |
| Friday - Arms | ||
|---|---|---|
| Exercise | Sets | Reps |
| EZ Bar Curls (Wide and Close Grip) | 2 | 10 |
| Tricep Kickbacks | 2 | 8 |
| Alternating Dumbbell Curls | 2 | 8 |
| Skullcrushers | 2 | 8 |
| Preacher Curls | 2 | 10 |
| Overhead Tricep Extensions | 2 | 8 |
| Concentration Curls | 2 | 8 |
| Sunday - Chest, Calves & Forearms | ||
|---|---|---|
| Exercise | Sets | Reps |
| Donkey Calf Raises | 2 | 20 |
| Seated Calf Raises | 2 | 20 |
| Elevated Calf Raises | 2 | 20 |
| Incline Bench Press | 3 | 10 |
| Bench Press | 2 | 10 |
| Decline Bench Press | 2 | 10 |
| Wrist Curls | 5 | 10 |
Please detail your cardio approach during your transformation?
Towards the start I was not doing much cardio, because I believed that it would burn muscle. However, after some research I realized this was not the case and have incorporated HIIT on my rest days. Basically I sprint for 40m jog for 1 minute sprint again for 40m and repeat till exhausted.
Please list 3 things you learned about exercise, weight training and/or cardio during your transformation that helped you succeed:
- Nothing comes overnight, patience is key.
- Cardio does not burn muscle, but rather adds definition.
- You get out of it, what you put into it.
How are you currently training, and has your training changed since the completion of your transformation?
I have kept the same training regime since I have started because it has worked so well for me. I am on a six day split. However I will sometimes change up the exercises to keep my muscles guessing.
Steven's Diet And Supplement Plan
What was your diet/nutrition approach during your transformation?
High protein, include healthy fats, low carb.
Can you give an example of what your daily meal plan looks like?
- Breakfast: 3 eggs (2 whole) Oatmeal with extra protein, Multivitamin, Vitamin D3 and Fish Oil Capsules.
- Lunch: Whole Sweet Potato, Broccoli, 2 filets of Tilapia.
- Pre Workout: Two Tribulus Capsules.
- Post Workout: 2 scoops of Diesel Whey protein, Glutamine.
- Dinner: Lean Steak, Garden Salad with Balsamic Vinaigrette, Baked Potato.
- Nighttime Snack: Greek Yogurt with Raspberries and Stevia Extract.
Were there any diet/nutrition mistakes you made that you learned from?
Yes. I tried to cut for the first time and I believed that you were supposed to cut fat out of your diet completely. About 2 days in I had an extreme lack of energy and realized that healthy fats are important for the metabolism and brain function, feel kinda dumb after that mistake.
Please list 3 things you learned about diet & nutrition during your transformation that helped you succeed:
- Sauces can ruin what otherwise would be a healthy meal.
- It’s ok to indulge occasionally.
- Eat lots of greens.
Did you allow yourself cheat meals?
Yes, I don’t think there is anything wrong with enjoying a cheat meal occasionally usually I would have one a week.
What supplements did you use during your transformation?
- Diesel Whey Protein
- Glutamine
- Tribulus
- L-Carnitine
- Casein Protein.
Advice For Others
What are your best 3 tips for someone looking to make their own transformation?
- Don’t listen to the naysayers.
- Always push for one more rep.
- Whether you believe you can do it, or you can’t do it, you’re right.
How do you stay motivated? What advice would you give to someone who’s having trouble staying on track?
I stay motivated by looking back to how far I have come, a lot of times old photos are a good way to stay motivated, this has always worked for me.
Your Life Now
What is your life like now that you’ve made a transformation?
I feel like I am who I was always supposed to be now, I love being fit and hearing compliments about how much I have improved it always brightens my day.
What motivates you currently to keep improving yourself?
Like I said earlier, old photos are great for motivation, but largely the desire to better myself each day keeps me going.
Anything else you would like to share?
Once you see the slightest results, you’ll be hooked.
How Can People Contact You?
How can people contact you?
- Email: bergerlax27@hotmail.com
2 Comments
Incredible! Great Story!
Wow awesome! Keep up the hard work!