Bodybuilding.com - Benjamin O'Leary Cut 47 Pounds And Got Ripped For Competition!

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Benjamin O'Leary Cut 47 Pounds
And Got Ripped for Competition!

Benjamin O'Leary did not want to be the run-of-the-mill fat college kid. Find out how he got motivated to lift weights and compete in bodybuilding!

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Vital Stats
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Name: Benjamin O'Leary

Email: benn8823@gmail.com

Bodyspace: beazy23


Before: Age:18 Height:5'9" Weight: 205 lbs	After: Age: 21 Height:5'9" Weight: Contest 158.4 lbs, Off 185 lbs

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Why I Got Started
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I was heavy throughout high school and gained more weight upon entering college. In my sophomore year of college I decided I had to make a change and not become the run-of-the-mill overweight college student.

I started going to the gym. In doing so, my grades got better along with my self esteem. The first few times I went to the gym, I just wanted to lose weight. Eventually I started experimenting with the free weights.

The day I decided I would get started in bodybuilding was when I got pinned on the flat bench. I had some guy come grab the weight off my chest as I was pinned, and ever since then I have been out to prove to everyone I could make it happen. Along the way I try to help as many people as I can to give people the same opportunity I have had.

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How I Did It
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Lots of research went in to the whole process. I experimented with several foods to see what worked well with my body. Bodybuilding.com is flowing with tons of information, and I was able to learn about different routines and exercises that were suitable. Hard work and determination is what it really takes to get in the best shape of your life.

Click To Enlarge.
I Experimented With Several Foods To See
What Worked Well With My Body.

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Supplement
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Diet
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Breakfast:
7 Egg Whites
½ Cup Oatmeal
1 Serving Multivitamins
Snack:
2 Rice Cakes
Lunch:
½ Cup Rice
½ Cup Green Beans
7oz Chicken
Pre-Workout:
1 Scoop Of Waxy-Maize
1 Scoop Of Creatine
1 Serving Of Multivitamins
Post-Workout:
2 Scoops Whey Protein
1 Scoop Waxy-Maize
Dinner:
½ Cup Rice
½ Cup Green Beans
7oz Chicken
Before Bed:
1 Scoop Casein
1 Rice Cake With A Scoop Of Natural Peanut Butter

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Training
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Day 1: Quads/Calves
Barbell Squats: 4 sets of 6-12 reps
Leg Press: 4 sets of 6-12 reps
Hack Squats: 4 sets of 6-12 reps
Leg Extensions: 4 sets of 6-12 reps
Dumbbell Lunges: 4 sets of 10 reps

Day 2: Chest/Hamstrings
Flat Bench Cable Flyes: 4 sets of 6-12 reps
Dumbbell Incline: 4 sets of 6-12 reps
Dumbbell Flyes: 4 sets of 6-12 reps
Incline Barbell: 4 sets of 6-12 reps
Cable Crossover: 4 sets 10 reps
Leg Curls: 4 sets of 6-12 reps
Straight Leg Deadlifts: 4 sets of 6-12 reps
Day 3: Off
Day 4: Back
Pullups: 4 sets of 10 reps
Lat Pulldowns: 4 sets of 6-12 reps
Bent Over Rows: 4 sets of 6-12 reps
T-Bar Rows: 4 sets of 6-12 reps
Cable Low Row: 4 sets of 6-12 reps
Hyperextension: 4 sets of 15 reps
Day 5: Shoulders
Military Press: 4 sets of 6-12 reps
Dumbbell Shoulder Press: 4 sets of 6-12 reps
Lateral Raises: 4 sets of 6-12 reps
Upright Rows: 4 sets of 6-12 reps
Barbell Shrugs: 4 sets of 15 reps
Day 6:Biceps/Triceps
Dumbbell Curls: 4 sets of 6-12 reps
EZ Bar Curls: 4 sets of 6-12 reps
Preacher Curls: 4 sets of 6-12 reps
One Arm Pushdowns: 4 sets of 10 reps
Dips: 4 sets of 10 reps
Close-Grip Bench Press: 4 sets of 6-12 reps
Triceps Extension: 4 sets of 6-12 reps

Day 7: Off

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Suggestions For Others
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My suggestion for others is to take any negative you have in your life and put it toward what you love to do. In doing so, it comes out in a positive way. I love to train and take advantage of how powerful the human body is. You have the ability to mold yourself, it's just whether you want to or not. TRAIN HARD!