Question:
I began my quest on the Body of
Work Challenge. What prompted all
of this, was me looking into the
mirror and being bummed out by what
I saw. My problem was how do I start
a program that will get me back
into shape? I ventured over to a
local book store to review all the
current muscle mags that were out.
As I went through all of the mags,
none seemed to offer what I wanted.
My goal was not to look like Arnold,
but to get back into good shape/health.
Muscle Media was one of the last
mags that I looked at. Going through
it, I noticed the before and after
pictures of some of the prior winners
of the Body of Work Challenge. I
was amazed and very sceptical (to
say the least), but as I read on
it dawned on me that this could
be possible with the right drive,
discipline and desire.
My first step was to contact a nutritionist.
I live in Houston, Texas, which
also happens to be home for Keith
Klein. For those who don't know
him, he has authored several articles
for the leading Muscle/Fitness magazines.
The first thing done to my diet
was to eliminate just about everything
that I loved. Beer, pizza, ice cream,
just to name a few.
Listed below are the before stats
from my first visit:
Date - 09/28/98
Age - 33
Height - 5'9
Weight - 178 lbs.
Body Fat - 24%
New Diet Plan
05:00 am - Workout w/Betagen prior
to the workout
08:00 am - 6-8 Egg whites and 1.5
servings of Cream of Wheat
10:00 am - Myoplex Plus w/Betagen
mixed in
12:00 am - 6-8 oz. of lean meat
(chicken, turkey, tuna) 1 cup of
rice and 1 cup of steamed veggies
03:00 pm - Myoplex Plus w/Betagen
mixed in
06:00 pm - 6-8 oz. of lean meat
(chicken, turkey, tuna) 1 cup of
rice and 1 cup of steamed veggies
The second step that I took was
to contact a trainer to get me on
course. Scott Credeur came highly
recommenced as someone I should
consider. After talking with him
and several other trainers, I selected
Scott. He had a great attitude and
understood my goals. On top of that,
he could articulate how to help
me achieve them in a way that I
could understand.
Workout Program
Day 1 Bench Press
Incline Flys
Military Press
Side Raises
Lying Tricep Extension
Tricep Pushdowns
Hanging Leg Raises
Ab Crunches
30 Minutes on treadmill (done in
the PM)
Day 2 Barbell Rows
Back Pulldowns
Incline Dumbbell Curls
Standing Barbell Curls
Standing Calf Raises
Seated Calf Raises
30 Minutes on treadmill (done in
the PM)
Day 3 Squats
Leg Press
Leg Extensions
Leg Curls
Hanging Leg Raises
Ab Crunches
30 Minutes on treadmill (done in
the PM)
Day 4 Off Day
Day 5 Start the cycle all over again
My Goals (in 3 months):
1) Go from 24% body fat to 6%
2) Gain 10 pounds of muscle m
3) Win the Body of Work Challenge
(a long shot, I know )
Current Stats (10/09/98)
Height - 5'9 (I was hoping to top
6'0 but no luck!)
Weight - 170lbs. (8 pounds lost
since the start)
If you are wondering why I have
posted this, it is for accountability.
I have set some aggressive goals
that I intended to keep, and by
putting them online, it motivates
me to work harder. Over the course
of the next three months, I will
be posting updates. If I find the
time, I will also be putting up
a web page charting my progress.
In he meantime, I tip my hat to
all who are pursing their own individual
goals!
Answer:
Sounds like a plan. Don't forget
to add in 1 cheat day per week.
You'll be able to survive without
it for a couple weeks, but you'll
find your brain actually starts
working again once you get that
cheat day in.
Don't forget
Vitamins & EFAs. Personally,
I recommend 1 multivitamin, 1g Vit
C, and about 1-2 Tablespoons of
EFAs. For the multi, the one from
Ultimate Nutrition is VERY decent,
any brand of Vit C is good, and
for EFAs I like Udo's Choice. (All
of this is available from , along
with a very fair price on all the
normal EAS products you'll use).
I don't feel vitamins/minerals/EFAs
violates their rule of not using
anyone elses 'Sports Supplements'
while in the program (I used em
before I even started weight-training).
While you're
there, pick up the book Fat's that
heal and fat's that kill, that one's
helped me quite a bit. An ECA stack
can really help too if your body
can take it.
