Vital Stats

Name: Ulises Payan
Email: ulisespayan90@hotmail.com
BodySpace: WhatDidYouDo

Before:
Age: 18
Height: 5'11"
Weight: 230 lbs
Body Fat: 28%

After:
Age: 19
Height: 5'11"
Weight: 170 lbs
Body Fat: 8%

Why I Got Started

I got started because I had already trained Muay Thai for a couple of years and did a Smoker fight when I was heavy. I decided to do things right and fight at a weight that is good for my height.

Click To Enlarge.
I Decided To Do Things Right And Fight
At A Weight That Is Good For My Height.

How I Did It

After reading articles on Bodybuilding.com, I realized that weight loss had a lot more to it than just exercising and eating less. So I educated myself and made a diet that would help me lose weight. I also incorporated weight training, which I would do 3 times per week. Muay Thai was more than enough cardio but days that I couldn't go train I would do High Intensity Interval Training. As I started to lose weight I had to adjust my diet and tweak the calories in order to keep on losing weight.

Click To Enlarge.
Muay Thai Was More Than Enough Cardio Most Days.

Supplements

• Optimum 100% Whey Protein
• Optimum 100% Casein
• Opti-Men Multi Vitamin

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Diet

Meal 1:
• 2 Whole Eggs
• 1/2 Cup Rolled Oats
• 1 Scoop Optimum Whey Protein

Meal 2:
• 1 Cup Non-Fat Plain Yogurt
• 1/4 Cup Rolled Oats
• 1 Tbsp. Flaxseed Oil

Meal 3:

• 1 Can Tuna
• 2 Slices Whole Wheat Bread
• 2-3 Cups Spinach

Meal 4:

• 8oz. Chicken Breast
• Brown Rice
• Cooked Veggies/Spinach

Meal 5: Post Workout

• 1 Scoop Optimum Whey Protein
• Dextrose

Meal 6:

• 1 Scoop Optimum Whey Protein
• Rolled Oats

Meal 7

• 1 Scoops Optimum Casein Protein
• 1 Cup Of Milk Or Cottage Cheese

Training

I did weight training 3 times a week and Abs and High Intensity Interval Training 2 times a week on my off days. I switched up my routines every week but here is a sample workout.

• Giant Set:

Incline Dumbbell Press: 3 Sets Of 6 Reps
Barbell Squat: 3 Sets Of 6 Reps
Pull Ups: 3 Sets Of 8 Reps
Barbell Deadlift: 3 Sets Of 6 Reps

• Giant Set:

Bench Press: 3 Sets Of 6 Reps
One Arm Barbell Snatch: 3 Sets Of 6 Reps
Barbell Bent Over Row: 3 Sets Of 6 Reps
Stationary Barbell Lunges: 3 Sets Of 8 Reps


• Abs: 2 Sets Of 60sec

Suggestions For Others

The most important thing to weight loss is educating yourself. Be consistent with your Diet and Training and you will reach your goal eventually.

Click To Enlarge.
Be Consistent With Your Diet And
Training And You Will Reach Your Goal.

teentransformations@bodybuilding.com

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