Name: Brett Wilkins

Email: Shut_up_and_lift@yahoo.com

BodySpace: brett77

Before: Age: 17 Height: 6'1" Weight: 297 lbs Body Fat: 35%	After: Age: 17 Height: 6'1" Weight: 199 lbs Body Fat: 14%

Why I Got Started

I've always been a bigger person, but I put on a significant amount of weight after breaking my leg playing football in August 2009. In November of 2009, I realized I gained 30 pounds and was out of shape and unhealthy. I started dieting and going to the gym consistently on November 30, 2009, with the goal of losing weight and getting back to a healthier lifestyle.

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I Started Dieting And Going To The Gym Consistently With The Goal Of Losing Weight And Getting Back To A Healthier Lifestyle.

How I Did I
t

I started off doing cardio and weights 6 days a week. I would do 30-45 minutes on the Elliptical before school and another 45 in the afternoons after weights. I made a point to hit every muscle group twice a week and greatly modified my diet to induce the best results. I started off taking VPX Redline to help shed the unwanted fat. By May 1, 2010, I lost 110 pounds and decided it was time to try and build some serious mass. I changed my rep scheme from high reps with lower weight to lower reps with a higher percentage of my 1RM and increased my caloric intake in hopes of putting on muscle mass. Through all of this, I realized my dream of wanting to one day be a bodybuilder and compete in at least one show. From May 1st until now, I have been working diligently to make sure that this dream becomes a reality. I've gained 12 pounds back during my clean bulking phase and plan to put on an additional 15 pounds before I plan for a competition.

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Through All Of This, I Realized My Dream Of Wanting To One Day Be A Bodybuilder And Compete In At Least One Show.

Supplements

• Scivation Whey Protein: 2 scoops immediately Post Workout
• VPX Redline: 1 capsule upon waking and 2 capsules Pre Workout

• Controlled Labs White Flood: 2 scoops 30-45 min Pre Workout
• Universal Nutrition Animal M-Stak: 1 pak 30-45 min Pre Workout
• L-Glutamine: 5g 30-45 min Pre Workout

Diet

Meal 1:

• 50g Scivation Whey Protein

Meal 2:

• 1 cup Oats
• 20 Egg Whites

Meal 3:

• 1 large Sweet Potato
• 2 cups of Tuna

Meal 4: Pre Workout

• 50g Scivation Whey Protein

Meal 5: Post Workout

• 3 Chicken Breasts
• 1 whole bag of frozen Okra

Meal 6:

• 1 cup 1% Cottage Cheese
• 8 Strawberries

Training

Day 1/4: Chest/Triceps

• Flat Dumbbell Bench: 4 sets of 15,12,8,6 reps
• Incline Dumbbell Bench: 4 sets of 15,12,8,6 reps
• Decline Dumbbell Bench: 4 sets of 15,12,8,6 reps
• Cable Flyes: 4 sets of 15 reps
• Skull Crushers: 4 sets of 12,10,8,6 reps
• Overhead Dumbbell Extensions: 4 sets of 15,12,12,10 reps
• Tricep Cable Pushdowns: 4 sets of 15,12,10,8 reps
• Rope Pushdowns: 4 sets of 15,12,10,8 reps

Day 2/5: Back/Biceps

• Lat Pulldowns: 4 sets of 15, 12, 10, 8 reps
• One-Arm Dumbbell Row: 4 sets of 12 reps
• Machine Row: 4 sets of 15 reps
• Low Cable Row: 4 sets of 15 reps
• Barbell Row: 4 sets of 15 reps
• Dumbbell Alternating Curls: 4 sets of 12,10,8,6 reps
• EZ Bar Curls: 4 sets of 12,10,8,6 reps
• Barbell Curls: 4 sets of 15 reps
• Incline Dumbbell Curls: 3 sets of 10 reps

Day 3/6: Shoulders/Legs

• Military Press: 4 sets of 12,10,8,6 reps
• Arnold Press: 4 sets of 12,10,8,6 reps
• Dumbbell Side Raises: 4 sets of 12 reps
• Deltoid Raises: 4 sets of 12 reps
• Dumbbell Front Raises: 4 sets of 12 reps
• Barbell Shoulder Shrugs: 4 sets of 15,15,12,10 reps
• Barbell Squat: 4 sets of 15 reps
• Leg Press: 4 sets of 15 reps
• Quad Extensions: 4 sets of 15 reps
• Lying Leg Curls: 4 sets of 15 reps
• Calf Raises: 5 sets of 30 reps

Day 7: Rest

Note: I do Abs on Monday, Wednesday, and Friday and Cardio for a combined hour to hour and a half every day.

Suggestions For Others

Be persistent. All of the cardio and bland tasting food will begin to wear on you over time, but just continue to think of the end result and grind it out in the gym and you will reach your goal.

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