Name: Jimmy Sonico
Email: jrsonico@yahoo.com
BodySpace: jrsonico

Before: Age: 18 Height: 5'7" Weight: 190 lbs Waist: 35"	After: Age: 19 Height: 5'7" Weight: 145 lbs Weight: 29"

Why I Got Started

First of all, I used to eat junk food all the time. I was the fattest kid among my classmates. I didn't have a girlfriend, and I felt useless. Eating and sleeping was my motto before, until the day I realized that everyone was just laughing at me and ignoring me.

How I Did It

It's hard at first. I was going crazy having to wake up early before going to school. I'd jog for 40 minutes and just skip my breakfast. When I reached school, I'd just eat fruit like honeydew. That was it. I slept when I got home and jogged again before I went to bed at night. It was crazy.

But I lost about 3 kg (6lbs) per week. After doing that, I realized I could be happy with my body; it's like a skinny lizard. So I changed. I started going to the gym and having clean meals day in and day out.

Click To Enlarge.
After Losing Weight I Realized That I Could Be Happy With My Body.

Supplements

• Optimum Whey Protein Powder
• Flax Seed
• Opti-Men Multivitamins

Diet

Meal 1: Before Low-Intensity Jog

• 6 hard boiled Egg Whites
• 50g of Oats with 2 tbsp of Flax Seed
• 1 scoop of Optimum Whey Protein Powder
• 3 glasses of Water

Meal 2:

• 8oz of Chicken Breast
• 1 Opti-Men Multivitamin
• 1 cup of Green Tea

Meal 3: Pre-Workout

• 2 scoops of Optimum Whey Protein Powder
• 100g of Oats with 2 tbsp of Flax Seed

Meal 4: Post-Workout

• 2 scoops of Optimum Whey Protein Powder

Meal 5:

• 250g of Tuna
• 2 slices of Wheat Bread

Meal 6:

• 150g of Tuna

Meal 7: Before Bed

• 1 cup of Cottage Cheese

This is very different from the "Honeydew Diet". Now I feel stronger, leaner, and healthier.

Training

I train abs every day. I don't typically take rest days because I don't feel tired or sore. In addition to that, I almost do cardio everyday but at low intensity.

Day 1: Chest/Tris/Abs

• Bench Press: 3 sets of 12 reps
• Incline Bench: 3 sets of 12 reps
• Dumbbell Flyes: 3 sets of 12 reps
• Lying Triceps Extension: 3 sets of 12 reps
• Triceps Pulldowns: 3 sets of 12 reps
• Triceps Kickbacks: 3 sets of 12 reps
• Bench Dips: 3 sets of 12 reps
• Crunches: 5 sets of 15 reps

Day 2: Cardio/Abs

• 2 mile Run on Treadmill (High Intensity about 25 - 30 min)
• Crunches: 5 sets of 15 reps

Day 3: Back/Biceps/Abs

• DeadLift: 3 sets of 12 reps
• Barbell Bent Over Row: 3 sets of 12 reps
• Lat Pulldown: 3 sets of 12 reps
• Hammer Curls: 3 sets of 12 reps
• Preacher Curls: 3 sets of 12 reps
• Concentration Curls: 3 sets of 12 reps
• Crunches: 5 sets of 15 reps

Day 4: Cardio/Abs

• Elliptical Training (30 min, Intensity: 65%)
• Crunches: 5 sets of 15 reps

Day 5: Legs/Shoulders/Abs

Superset:

• Leg Press: 3 sets of 12 reps
• Squats: 3 sets of 12 reps

• Lunges: 3 sets of 12 reps
• Leg Extension: 3 sets of 12 reps
• Leg Curl: 3 sets of 12 reps
• Standing Calf Raises: 3 sets of 12 reps
• Front Shoulder Press: 3 sets of 12 reps
• Lateral Deltoid Raise: 3 sets of 12 reps
• Butterfly: 3 sets of 12 reps
• Upright Row: 3 sets of 12 reps
• Crunches: 5 sets, 15 reps

Day 6: Active Rest

• Yoga/Stretching

Day 7: Cardio/Abs

• 30 min Swim
• Crunches: 5 sets of 15 reps

Suggestions For Others

All you need is patience. Don't count the calories. Just eat like a king and train like a beast! Don't rush yourself to shred fat and gain lean muscle mass. The results will come, just have clean meals and be patient.

Click To Enlarge.
The Results Will Come, Just Have Clean Meals And Be Patient.

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