Name: Eric Sbat
Email: Sbateric@yahoo.com
BodySpace: Linxz

Before: Age: 16 Height: 5'11" Weight: 136 lbs Body Fat: 15% Waist: 30" Hips: 32"	After: Age: 18 Height: 6'1" Weight: 200 lbs Body Fat: 12-13% Waist: 32" Thighs: 24"

Why I Got Started

I started lifting because I was skinny in high school and throughout my life. I always wanted to be bigger and stronger. I remember seeing big guys and saying, "I want to look like that." It was also a way for me to release a lot of energy and tension I was, and still am, experiencing each day. I knew bodybuilding wasn't just a look to wear; it's a lifestyle of discipline, hard work, and dedication.

It is rewarding through hard work. After a few months of trial and error I quickly realized this was for me. I like challenges; this was a challenge for me I knew I could not just easily accomplish. I am learning new information constantly. It all started in October of 2007. I'll never turn back, I'll never quit, and I'll just keep pushing forward.

Click To Enlarge.
I Knew Bodybuilding Wasn't Just A Look To Wear; It's A Lifestyle Of Discipline, Hard Work, And Dedication.

How I Did It

I started lifting after school each day in my basement. Trying new things out, seeing what works best for me. I did mostly basic exercises with free weights. I had good gains at home (10-20 pounds).

I was about to get my license and was really interested in going to a gym. I went to a few gyms and I found the one I really liked. I got a job and a car and I started to go every night after school and work. I loved it, and I still do. Before I got my car my mother drove me to the gym each day.

I quickly learned that bodybuilding and gaining muscle lies within your diet. Although the training is essential and important, dieting and what you put into your body is the most important aspect of bodybuilding in my opinion. I changed my diet, added some clean complex carbs, higher protein, and bought some supplements off Bodybuilding.com's Store and quickly started seeing my body transform!

Click To Enlarge.
Although The Training Is Essential And Important, Dieting And What You
Put Into Your Body Is The Most Important Aspect Of Bodybuilding In
My Opinion.

Supplements

Throughout the past 2 ½ years I've tried various supplements. However, what I stick to and mainly take is the following:

• Optimum Nutrition Natural Whey
• Optimum Nutrition CGT-10
• Optimum Nutrition OPTI-MEN
• Dymatixe Elite Whey
• Dymatize Elite Casein
• Animal Flex

Diet

Meal 1:

• 1 scoopOptimum Nutrition Natural Whey , with Milk
• 1/2 cup of Oatmeal
• 2 tbsp of Peanut Butter
• 2 Strawberries

Meal 2:

• 6 Eggs (2 Whole, 4 Whites)
• 1 glass of Skim Milk
• 1 glass of Juice
• 1 Banana
• 1 serving Optimum Nutrition OPTI-MEN

Meal 3:

• 6oz Chicken Breast
• 2 glasses of Skim Milk
• 1 ½ cup Broccoli

Meal 4: Pre Workout

• 1 Sweet Potato
• 1 can of Tuna
• 1 glass of Milk
• 2-3 cups Vegetable Blend
• 1 serving Animal Flex
• 1 serving Optimum Nutrition CGT-10

Meal 5: Post Workout

• 1 scoop Dymatixe Elite Whey
• 1 scoop Dymatize Elite Casein

Meal 6:

• 3 cups of Meat (Fish, Chicken Breast or Red Meat)
• 1 ½ cups Broccoli or Cauliflower
• 2 glasses of Milk

Meal 7: Before Bed

• 1/4-1/2 cup of Cottage Cheese
• I also drink anywhere from 1-2 gallons of Water per day

Training

Day 1: Chest/Triceps

• Barbell Bench Press: 5 sets; first 2 sets 12-15 reps, last 3 sets 8-12 reps
• Incline Barbell Bench Press: 5 sets; first 2 sets 12-15 reps, last 3 sets 8-12 reps
• Dumbbell Flyes Flat Bench: 3 sets of 15 reps
• Cable/Incline Flyes: 3 heavy sets of 10 reps
• Cable Pushdowns: 3 sets of 10-12 reps
• Skull Crushers: 3 sets of 10 reps
• Triceps Overheads: 3 sets of 10-12 reps
• Cardio: 30 min Walk

Day 2: Back/Biceps

• Pullups: 3 sets of 10-15 reps
• Lat Pulldowns: 3 sets of 10-12 reps
• Cable Rows: 3 sets of 10-12 reps
• Dumbbell Rows: 3 sets of 10 reps
• Light Barbell Deadlifts: 3 sets of 12-15 reps
• Wide Dumbbell Curls: 3 sets of 15 reps
• Preacher Curl: 3 sets of 10-12 reps
• Standing Hammer Dumbbell Curls: 3 sets 10-12 reps

Day 3: Shoulders/Upper Abs/Obliques

• Military Press: 3 sets of 10-12 reps
• One Arm Lateral Raises: 3 sets of 10-12 reps
• Dumbbell Shrugs: 3 sets 15-18 reps
• Arnold Dumbbell Press: 3 sets 10-12 reps
• Reverse Flyes: 3 sets of 10-12 reps
• Russian Twist: 4 sets 20-25 reps
• Cable Reverse Crunch: 3 sets 20-25 reps
• Weighted Crunch Machine: 3 sets 20-25 reps
• Cardio: 30 min walk

Day 4: Legs/Quads/Hamstrings/Abs

• Barbell Squats: 3-5 sets of 8-15 reps
• Leg Extensions: 3 sets of 15-18 reps
• Dumbbell Lunges: 3 sets of 10-12 reps
• Glute kKckbacks: 3 sets of 12 reps
• Leg Press: 3 sets of 12-15 reps
• Hamstring Curl: 3 sets of 12-15 reps
• Decline Reverse Crunches w/ Medicine Ball: 4 sets 20-25 reps
• Hanging Leg Raises: 4 sets 15-25 reps

Day 5: Biceps/Triceps/Lower Chest

• Preacher Barbell Curl: 3 sets of 12-15 reps

Superset:

• Seated Dumbbell Curl: 3 sets of 12-15 reps
• Hammer Curls: 3 sets of 12-15 reps

• Triceps Pushdowns: 3 sets of 12-15 reps
• Skull Crushers: 3 sets of 12-15 reps
• Triceps Kickbacks: 3 sets of 12-15 reps
• Decline Bench Press: 3 sets of 10-12 reps
• Decline Flyes: 3 sets of 15-20 reps
• Dips: 3 sets of 12-15 reps
• Cardio: 30 min Walk

Day 6 And 7: Off

Repeat Day 1.

Suggestions For Others

Set goals, don't give up. Lead by example. Remember your diet is absolutely paramount and comes first, so have patience. Change your routine up constantly to avoid plateaus. Focus on your form when lifting not how much weight you're lifting. There is no limit, no max, so keep excelling and pushing though! No pain, No gain!

Click To Enlarge.
Lead By Example. Remember Your Diet Is Absolutely Paramount And Comes First, So Have Patience.

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