Lifestyle Prior To Change
What was your lifestyle like prior to your transformation?
I've never been confident with myself all my life until I started to change the way I look. I was always tired and insecure. After the change, I've never felt more confident in myself.
What was your low point or turning point?
As I was sitting on my computer chair that I developed a fine groove in, my father walked in and said to me "you've really let yourself go". After that I took a good look at myself and realized he was completely right. I had completely fallen off track with not just my life, but my weight. I started my training immediately.
Were there any unique challenges or circumstances that made your transformation particularly difficult?
My parents have always cooked my food, and brought home take out. I didn't really know how to eat clean and I had no direction. Seeing all the fried food leftovers on the table every night made it very difficult to say no.
A lot of "friends" laughed when I told them that I was going to have abs. It was hard to have a lot of negativity going around from people I thought would provide encouragement.
Please provide a timeline including when you started the transformation, and include major milestones:
- Transformation Start: August 27th, 2011.
- Milestone: Lost 20 lbs.
- Milestone: Legs went from 20 inches to 24 inches.
- Milestone: Deadlifted 585 at 150 lbs bodyweight.
- Milestone: Squatted 495 at 150 lbs bodyweight.
- Transformation End: May 12, 2012.
Trevor's Training Approach
What was your weight training approach and split during your transformation?
At first my plan was just to lose weight, but I soon realized that losing weight wasn't at all what I wanted. To get the transformation I wanted, I would need to train like a bodybuilder/athlete. I began training twice a day with one weight session and one cardio session.
Please add a workout that worked best for you:
- Monday - Chest
- Tuesday - Back
- Wednesday - Quads
- Thursday - Shoulders
- Friday - Arms
- Saturday - Hamstrings
- Sunday - HIIT Cardio. Sprints or laps in the swimming pool.
| Chest | ||
|---|---|---|
| Exercise | Sets | Reps |
| Incline Bench Press | 3 | 12, 10, 8 |
| Decline Bench Press | 3 | 12, 10, 8 |
| Cable Flyes (30 seconds rest between sets) | 7 | 15 |
| Dip | 3 | 20 |
| Side Lateral Raise (Superset w/Declines) | 3 | 12, 10, 8 |
| Back | ||
|---|---|---|
| Exercise | Sets | Reps |
| Wide Grip Pull Up | 10 | 10 |
| Dumbbell Row | 4 | 15, 12, 10, 8 |
| Lat Pull Down | 3 | 12, 10, 8 |
| Hyperextension | 4 | 25 |
| Reverse Pec Dec (30 seconds rest) | 7 | 15 |
| Quads | ||
|---|---|---|
| Exercise | Sets | Reps |
| Squat | 5 | 5 |
| Hack Squat | 4 | 15, 12, 10, 8 |
| Leg Extension | 5 | 20, 15, 12, 10, 10 |
| Calf Raise (30 seconds rest between sets) | 7 | 15 |
| Shoulders | ||
|---|---|---|
| Exercise | Sets | Reps |
| Behind The Neck Barbell Press | 4 | 15, 12, 10, 8 |
| Seated Dumbbell Press | 4 | 15, 12, 10, 8 |
| Upright Row | 3 | 12, 10, 8 |
| Bent Over Reverse Flye (Superset w/BTNs) | 4 | 15, 12, 10, 8 |
| Side Lateral Raise (Superset w/DB Press) | 4 | 15, 12, 10, 8 |
| Reverse Cable Flye (30 seconds rest) | 7 | 15 |
| Arms | ||
|---|---|---|
| Exercise | Sets | Reps |
| Close Grip Bench Press | 4 | 15. 12, 10, 8 |
| Skullcrusher | 4 | 15. 12, 10, 8 |
| Weighted Tricep Dip | 4 | 15. 12, 10, 8 |
| Dumbbell Tricep Kickback | 4 | 15. 12, 10, 8 |
| Dumbbell Curl (Superset w/ CGBP) | 4 | 15. 12, 10, 8 |
| Hammer Curl (Superset w/ Skullcrusher) | 4 | 15. 12, 10, 8 |
| Seated Barbell Wrist Curl (Superset w/ Dips) | 4 | 15. 12, 10, 8 |
| Close Grip Barbell Preacher Curl (SS w/Kickback) | 4 | 15. 12, 10, 8 |
| Hamstrings | ||
|---|---|---|
| Exercise | Sets | Reps |
| Deadlift | 5 | 5 |
| Leg Press | 4 | 15. 12, 10, 8 |
| Leg Curl | 5 | 15, 12, 10, 8 |
| Calf Raise (30 seconds rest between sets) | 7 | 15 |
Please detail your cardio approach during your transformation?
Low intensity cardio 6 days a week and HIIT cardio on my rest day (weights).
Please list 3 things you learned about exercise, weight training and/or cardio during your transformation that helped you succeed:
- Muscle connection. Lifting the heavy weights granted great strength, but I would've never got the shape I wanted without mentally connecting to the muscle group I was working.
- Cardio can definitely cut muscle if you overdo it or do not have proper nutrition surrounding it. Empty stomach cardio never worked for me. It carved right into my muscle so I do not advise empty stomach card.
- Don't be afraid to fail on a lift (assuming you have a spot or it is a lift you do not need one). It doesn't mean you always have to go up in weight or continue going up in reps. That is the goal, but it is more important that every day you try to push yourself to your maximum.
How are you currently training, and has your training changed since the completion of your transformation?
My training has changed a bit to work on personal weak points. I train even harder now that I am an NPC competitor.
Trevor's Diet And Supplement Plan
What was your diet/nutrition approach during your transformation?
Cutting condiments and fried food was the first step. After switching to cleaner food sources, carb cycling has always worked great for me.
Can you give an example of what your daily meal plan looks like?
- Breakfast - One egg (whole) 5 eggs (whites), half a cup of oatmeal, apple, water.
- Brunch - Protein shake or cup or vegetables.
- Lunch - Salmon, brown rice, broccoli.
- Snack - Protein shake or cup of vegetables.
- Dinner - Steak or chicken, sweet potato, cup of vegetables.
- Snack - Vegetables, casein shake.
Were there any diet/nutrition mistakes you made that you learned from?
In my beginning stages I tried hard to avoid carbs before bedtime. I no longer avoid this. Carbs are extremely muscle sparing, and an article written by Dr. Layne Norton provides that eating carbs before not isn't going to kill you. I believe everything has it's place in moderation. Especially cheat meals.
Please list 3 things you learned about diet & nutrition during your transformation that helped you succeed:
- Counting calories and IIFYM (if it fits your macros) is fine if you're wishing to lose weight, but it is not very good as far as body composition goes. Not all carbs/fats are created equal.
- Cheat days are essential. They say it resets your metabolism, but more importantly is keeps you sane. Eating healthy is a complete lifestyle change and if you don't take it slowly, you'll quickly revert back to eating junk.
- Preparing meals ahead of time is the easiest way to stay on track. You'll find yourself cheating more often when you don't have the food in front of you ready to eat quickly.
Did you allow yourself cheat meals?
Usually every few days I have allowed myself cheat meals, unless preparing for a competition.
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?
- Get your nutrition in check. Allow yourself cheat meals but stay faithful to your diet. You put in junk and you wont perform as well or have the physique you desire.
- Never skip a training session. Yeah, it can be hard to get it in every day, but if the President can workout an hour a day, hopefully you can. Find 15-30 minutes a day at least to get some type of exercise in, whether it be weights or cardio.
- Do it for yourself. It's great to be motivated by other people or to have loved ones in mind, but the only way to stick to it is for yourself. When you transform, your life will have changed completely.
How do you stay motivated? What advice would you give to someone who’s having trouble staying on track?
Sometimes when you get "burned out", you need a break. Listening to your body is one of the most beneficial things you can do. Remember why you're doing this, and take a day to reflect on what you've accomplish, and what you plan to accomplish. Check your training/diet log and see how you have done.
Your Life Now
What is your life like now that you’ve made a transformation?
I've never felt better in my life. Having an attractive physique, being complimented, and being asked for advice is great, but how healthy you feel is the most important. I feel like I could have never lived my life fully without being in the shape I am now.
What motivates you currently to keep improving yourself?
Seeing other great athletes and fellow competitors is definitely inspiring, but my family and friends motivate me the most. Every training session I keep them in mind, and promise to myself that I won't let them down.
Anything else you would like to share?
It is important to have someone to look up to. A local figure competitor was and has always been my biggest inspiration. Without her, I would have never achieved the transformation I desired.
How Can People Contact You?
How can people contact you?
- Email: TLL7564@Hotmail.Com
- Facebook: www.Facebook.com/TrevorLoganLazarus
16 Comments
How many calories were you consuming per day?
Hi Trevor,
Great work mate. Did you do any abs exercises as well ? pls let me know what and reps.
Thanks.
Generally I did abs after weights. Sometimes on my cardio day. If you're going to do cardio after a workout I recommend you keep it brief (15-20 minutes light). For beverages I generally drink water or AMINO Energy. Sometimes i'll have a green tea or a coffee, but usually AMINO Energy instead of those. Lunges are great for quad development. If anyone else has any questions feel free to e-mail me at TLL7564@Hotmail.com or check out my facebook fanpage www.facebook.com/TrevorLoganLazarus Thanks guys!
One more: can hack squat be replaced with something else? Maybe lunges?
Thanks
So you did abs after workout? Was it one exercise or more? What do you think about cardio after weightlifting workout (did you do any on leg days?) And finally what about beverage in your diet - green tea, coffee, juice?
I just want to say your transformation is great and I think superset on chest day with deltoid is really great option!
What about ab exercises?
It's hard to list the ab exercises I did because every other day I would try new exercises until I hit just about every ab movement in the book. Some of my favorites were the hanging leg raise and weighted crunches, though.
Did you increase weight per set or stay at the same weight for all the sets?
Most of the time I would increase weights per set. Sometimes I would keep the weight the same and add in a superset with reduced rest time.
Wow Trevor WOOW Good job.
I was wondering if you could elaborate on your low intensity cardio. Did you strive to run for a certain time, or certain length or what?
At first it was a light jog but doing this resulted in too much weight loss, so I kept it to a fast paced walk or low level stairmaster. Thanks for reading!
Great stuff man thanks for sharing. I fell off a little but reading your story gave me back that umph...
Thanks Brian. I really appreciate you taking your time to read it. I'm glad I helped you get back on track!
Hey Trevor,
Just wondering what the reason behind doing side lateral raises on a chest day were? Also how is it you do them on an incline?
Thanks
I do the side laterals on chest day because I feel the side deltoid gets much less attention in comparison to the front. It's a balance issue. I don't do side laterals on incline, though. I usually use cables.
That is what I would like to no