Name: Owen Harris Brown

Email: owen.h.brown@gmail.com

Before: Age: 17 Height: 6'1" Weight: 250 lbs Body Fat: 19.9% BMI: 33.1 Waist: 38"	After: Age: 18 Height: 6'1" Weight: 202 lbs Body Fat: 14.2% BMI: 26.7 Waist: 33"

Why I Got Started

Playing football all through high school, I thought I was in pretty decent shape. I loved to lift weights and saw gains from my efforts, but struggled with running and cardio. I figured I could eat whatever I wanted since putting on weight for football is usually good, however, the weight I had put on was anything but.

The moment I stepped on the scale and saw it tip 250 pounds, that was the last straw. I noticed myself gaining a few ugly stretch marks and I was embarrassed. I felt self conscious and lacked the confidence I used to have. Knowing that weight had been somewhat of a pattern within my family, I wanted to stop that. Football was over and my transformation was just beginning.

Click To Enlarge.
Knowing That Weight Had Been Somewhat Of A Pattern Within
My Family, I Wanted To Stop That.

How I Did It

I saw enormous success just by simply cleaning up my diet. Throwing out junk food, sugary snacks and greasy fast food for a more healthy, well balanced diet. I stuck to protein such as chicken, beef, fish, and my Whey Protein, and chose slow digesting carbs like oatmeal, beans, whole wheat bread or pasta, and fibrous vegetables. Cardio was a big part of my routine early on. I would often run 2-3 miles per day, or do a 30-minute interval session on the treadmill.

Once I started to plateau, I knew I had to switch it up to continue my progess. I took up the Cyclical Ketogenic Diet for a couple weeks and saw good results through that. I also started to tone down the amount of cardio and ramp up the weight lifting I had been doing. This helped my "skinny fat" look into a more toned, muscular physique.

Click To Enlarge.
I Saw Enormous Success Just By Simply Cleaning Up My Diet.

Supplements

My favorite brand of supplements is Optimum, as it is extremely high quality and also is cheap if bought on BodyBuilding.com. Here's a few I use:

• Optimum 100% Whey Protein
• Optimum 100% Casein Protein
• Opti-Men Multivitamin
• Fish Oil
• Flaxseed Oil
• Dextrose
• Creatine Monohydrate
• Calcium

Diet

What I ate was the hardest task I was faced with. I had to train my mind to think "what is this actually doing for my body?" I tend to eat every 2-3 hours, sticking to high amounts of protein and moderate to low amounts of carbohydrates. I also drink one large glass of water with each meal, making sure I am always properly hydrated.

Meal 1: Pre Workout

• 2 Eggs, 2 Egg Whites
• 2 slices of Ham
• 1 packet instant Oatmeal
• 1/4 cup shredded Cheddar Cheese
• 1 serving Opti-Men Multivitamin
• 1 serving Calcium

Meal 2: Post Workout

• 1 scoop Optimum 100% Whey Protein
• 40g Dextrose
• 3-4g Creatine Monohydrate

Meal 3:

• 1 serving Chicken Salad
• 1 Celery Stalk
• 1/4 Cucumber
• 1 Carrot
• 1 small Tomato
• 15 Almonds
• 1/4 cup Shredded Cheese
• 1 tbsp Lite Vinaigrette Dressing
• 1 serving Fish Oil

Meal 4:

• 2 jumbo Romaine Lettuce Leaves
• 5 oz Turkey
• 1 small Tomato
• 2 slices Mozzarella Cheese
• 1 tsp Mustard
• 1 tsp Mayonnaise
• 1/2 serving Opti-Men Multivitamin

Meal 5:

• 10 oz Meat (Chicken, Beef, Fish, Pork, etc.)
• 2 cups Vegetables

Meal 6: Before Bed

• 1 scoop Optimum 100% Casein Protein
• 1 serving Flaxseed Oil
• 1/2 serving Opti-Men Multivitamin

Training

I work out about five days a week, throwing in 2-3 sessions of cardio in when it fits my schedule. Switching up the routines for me is huge, as I feel my body adapts quickly to the exercises I do.

Day 1: Chest/Light Triceps

• Incline Barbell Press: 4 sets of 8 reps
• Incline Dumbbell Press: 3 sets of 15 reps
• Decline Bench Press: 3 sets of 10 reps
• Flat Bench Smith Machine Negatives: 4 sets of 5 reps
• Dips: 3 sets of 10 reps
• Incline Dumbbell Flyes: 3 sets of 12 reps
• Butterfly: 3 sets of 15 reps
• Overhead Tricep Extension: 3 sets of 10 reps
• Rope Pushdown: 3 sets of 15 reps

Day 2: Back/Rear Delts/Light Biceps

• Bent Over Row: 4 sets of 8 reps
• Pullups: 4 sets to failure
• Wide-Grip Lat Pulldowns: 3 sets of 12 reps
• Seated Row: 3 sets of 12 reps
• Elevated Cable Rows: 3 sets of 10 reps
• Rear Delt Rows: 3 sets of 10 reps
• Butterfly: 3 sets of 20 reps
• Preacher Curl Machine: 3 sets of 20 reps
• Alternating Dumbbell Curl: 3 sets of 10 reps each arm

Day 3: Cardio/Abs

• 20 minutes Interval Training on Treadmill
• Decline Crunch: 3 sets of 15 reps
• Barbell Rollout: 4 sets of 6 reps
• Side Bridge: 3 sets of 30 seconds
• Russian Twists: 3 sets of 30 reps

Day 4: Shoulders/Traps

• Seated Smith Machine Military Press: 5 sets of 6 reps
• Arnold Press: 3 sets of 12 reps
• Military Press: 3 sets of 10 reps
• Incline Lateral Raise: 3 sets of 10 reps
• Seated Lateral Raise: 3 sets of 12 reps
• Low Pulley Lateral Raise: 3 sets of 15 reps
• Plate Front Raise: 3 sets of 10 reps
• Alternating Dumbbell Front Raise: 3 sets of 12 reps
• Barbell Front Raise: 3 sets of 12 reps
• Shrug: 4 sets of 6 reps
• Behind Back Shrug: 3 sets of 20 reps

Day 5: Legs/Abs

• Squat: 4 sets of 10 reps
• Leg Press: 3 sets of 10 reps
• Barbell Lunge: 3 sets of 12 reps
• Lying Leg Curl: 3 sets of 10 reps
• Leg Extension: 3 sets of 10 reps
• Side Bridge: 3 sets of 30 seconds
• Straight Leg Deadlift: 3 sets of 12 reps
• Standing Barbell Calf Raise: 3 sets of 15 reps
• Seated Calf Raise: 3 sets of 12 reps
• Cable Crunch: 3 sets of 15 reps
• Hanging Leg Raise: 3 sets of 10 reps
• Toe Touchers: 3 sets of 10 reps
• Decline Reverse Crunch: 3 sets of 10 reps

Day 6: Triceps/Biceps

• Close-Grip Bench Press: 3 sets of 10 reps
• EZ Bar Triceps Extension: 3 sets of 12 reps
• Dips: 3 sets of 10 reps
• Spider Curls: 3 sets of 12 reps
• EZ Bar Curl: 3 sets of 10 reps
• Hammer Curl: 3 sets of 10 reps

Superset:

• One-Arm Preacher Curl: 3 sets if 10 reps
• V-Bar Pushdown: 3 sets if 10 reps

Superset:

• Low Pulley Straight Bar Curl: 3 sets if 10 reps
• One-Arm Reverse Grip Tricep Pushdown: 3 sets if 10 reps

Day 7: Rest

Suggestions for Others

Do your homework. Researching nutrition and exercise was the biggest reason why I accomplished what I wanted to accomplish. Also take progress pictures to monitor your progress. Look back at them to see how far you've come when you want to reach for that donut, or slice of pizza. The self empowerment you will feel after denying your favorite food is incredible. Make being healthy an everyday habit, something you want to continue the rest of your life.

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