Name: Michael Naclerio

Before: Age: 18 Height: 5'9" Weight: 205 lbs Body Fat: 20%	After: Age: 19 Height: 5'9" Weight: 170 lbs Body Fat: 9%

Why I Got Started

Growing up I was always a very active kid, playing sports and finally starting to hit the gym in my junior year of high school. But lifting didn't last very long seeing as at the end of the summer going into my senior year I had the first of a succession of back injuries.

It was 9 months of hell as I persevered through physical therapy for a cracked vertebrae and stress fracture in the lower spine. On top of that I had an ultrasound on my back that led to surgery to fix my kidney which had not been functioning correctly.

Finally, after being overweight at about 205 at my peak I was allowed to be active again after about 10 months. I immediately got back into the gym at the end of my senior year with only a couple months to get into shape for the start of college. It's been about two years since I finally got back into the gym and became active and although I am not satisfied I am content and will continue to work hard.

Click To Enlarge.
After Being Overweight At About 205 At My
Peak I Was Allowed To Be Active Again.

How I Did It

By the time I left for school I had gotten myself down about 20 pounds to 185. But I hadn't been running, only lifting, and I wasn't happy with my results in the least bit.

So as college started I began to eat better (nowhere close to how I do now) along with lifting and now running on a daily basis. I began to see some results I actually enjoyed. By winter break I had plummeted all the way to 163 pounds, about a 40 pound weight loss in about 6 months. The jaw dropping looks from my friends who hadn't seen me since the end of senior year were enough to further motivate me in my training journey.

During the second semester of my freshman year I kept training and kept making leaps and bounds in my training. It wasn't until the end of the semester when I got home for summer that I began a mass building routine and saw some real jumps.

The success didn't last very long as I got Mono and therefore had to leave the gym for about a month and a half. Having made so many gains I lost every single one and all the progress was washed away. It took all of my first semester or sophomore year to regain all that I had built up pre mono.

But now that I got those gains back, the second semester and these first few weeks of summer have been some amazing months. I've reached a new peak adding more muscle than I ever had while having my lowest Body Fat. Hopefully there isn't another roadblock and either way at this point I don't think anything will stop me.

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I've Reached A New Peak Adding More Muscle Than
I Ever Had While Having My Lowest Body Fat.

Supplements

• BSN Syntha 6
• USPLabs Jack3d
• Optimum Nutrition Casein Protein
• Optimum Nutrition Multivitamin
• Optimum Nutrition Flax Seed
• Optimum Nutrition Fish Oil

Diet

Meal 1:

• 2 cups of Low Fat Yogurt
• 2 servings of Quaker Instant Oatmeal
• 1 scoop BSN Syntha 6

Meal 2:

• 12 oz Grilled Chicken Breast
• 1 cup Brown Rice or Steamed White
• 2 pieces of Wheat Bread
• 2 scoops USPLabs Jack3d

Meal 3: Post Workout

• 12 oz Grilled Chicken Breast
• 1 cup Whole Wheat Pasta
• 1 scoop BSN Syntha 6

Meal 4:

• 12 oz Grilled Chicken Breast
• 1 cup Whole Wheat Pasta or Brown Rice
• 1 cup Vegetables
• 1 scoop BSN Syntha 6

Meal 5:

• 1 serving Optimum Nutrition Multivitamin
• 1 serving Optimum Nutrition Flax Seed
• 1 serving Optimum Nutrition Fish Oil
• 1 scoop Optimum Nutrition Casein Protein

Training

Day 1: Chest

• Flat Barbell Bench: 6 sets of 12,8,6,4,2,1 reps
• Incline Dumbbell Press: 3 sets of 8-10 reps
• Decline Dumbbell Press: 3 sets of 8-10 reps
• Weighted Dips: 3 sets of 4-8 reps
• Flat Dumbbell Flyes: 4 sets of 8-12 reps

Day 2: Back

• Pullups: 1 set of 50 reps
• Deadlift: 4 sets of 8-12 reps
• Bent Over Barbell Row: 3 sets of 8-12 reps
• Seated Cable Rows: 3 sets of 8-12 reps
• Lat Pulldown: 3 sets of 8-12 reps
• Machine Row(Narrow): 3 sets of 10 reps
• Behind Back Barbell Shrug: 3 sets of 10-12 reps

Day 3: Biceps/Triceps

• Barbell Curl: 3 sets of 4-6 reps
• Alternate Dumbbell Curl: 3 sets of 8-12 reps
• Preacher Curl: 3 sets of 6-8 reps
• Close-Grip Bench Press: 3 sets of 4-6 reps
• Skull Crushers: 3 sets of 8-12 reps
• Triceps Pushdown (Rope): 3 sets of 6-10 reps

Day 4: Legs

• Squats: 4 sets of 8-12 reps
• Leg Press: 4 sets of 6-8 reps
• Calf Raises: 4 sets of 10-12 reps
• Lunges: 4 sets of 10-12 reps

Day 5: Shoulders

• Dumbbell Shoulder Press: 3 sets of 4-8 reps
• Side Laterals: 3 sets of 8-10 reps
• Plate Raise: 3 sets of 8-10 reps
• Dumbbell Shrug(alternate/simultaneous): 3 sets of 15-20 reps

Days 6 And 7: Rest

Suggestions For Others

The most key training component to me is finding your motivation. I took my motivation from being the fat kid senior year that got ragged on by my friends even though I was incapable of being active. You need to find what is going to motivate you to new levels. Never stop training and love your training, it's a natural high rivaled by none other.

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Never Stop Training And Love Your Training.

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