By: Ali Zahiri

Before: 194 lbs

After: 159 lbs

Vital Stats

Name: Ali Zahiri
Email: alirz50@hotmail.com

Before:
Began Weight Loss Journey: June 2005
Weight: 194 pounds
Body Fat: over 20%
Waist Size: 36"
Bench: 275
Squat: 275

After:
Weight: 159 pounds
Body Fat: Under 10%
Waist Size: 31"
Bench: 300
Squat: 325

How I Did It

High School football is what got me started lifting at age 13. However I was way too young to understand the importance of a healthy diet, and cardiovascular training, thus I continued to stay overweight, uncomfortable, and unhappy. At the end of my junior year I decided I no longer wanted to be uncomfortable in my own skin and decided to change.

That summer improved my quality of life 10 fold. I continued to weight train, but also included a healthy diet and cardio routine. I replaced calorie rich foods with lean meat and salads. I also began to run on the treadmill everyday. I stared out slow, only running a mile a everyday, then began to increase my stamina.

At the end of the first month, I was running 7 miles a day, 7 days a week, all after lifting weights. After two months, I successfully dropped 35 pounds of fat, and was ready to begin my senior year off right. I kept the weight off for one year, then college started and I fell victim to the freshman 15.

After the first semester I was dedicated to not only get back to where I was, but to look even better with a six pack. This summer, I was able to drop that 15 pounds and also add a good amount of muscle and achieve the six pack. Of course in order to achieve this level of success I needed the support of my friends. My best friend was in the gym with me everyday, and as I lost a total of 35 pounds, he put on 35 pounds of muscle.

Supplements

The only supplements I took, and still take are: Isopure Pure Isolate Protein (Zero Carb) and Optimum 100% casein protein.

Diet

Here is my diet plan that I did to get ripped and still do today:

9:00 am:

• 3 egg whites
• 1 whole egg
• ½ ounce of shredded cheese (doesn't matter what kind; low fat preferably)
• 1 tablespoon natural peanut butter

12:00 pm:

• 5-8 oz of baked chicken salmon (no grease just spray with Pam and put in the toaster oven)
• 1 cup whole green beans

4:00 pm:

• Post workout shake (1 and half scoop Optimum Casein, 1 scoop Isopure)

6:00 pm:

• 5-8 oz baked chicken or salmon
• 1 cup whole green beans

8:00 pm:

• 5-8 oz chicken or salmon

10:30 pm:

• Protein shake (2 scoops casein, half scoop Isopure)

I do this diet 6 days a week, and on my off day (Sunday) I carb up and let myself eat a couple cheat meals (either a couple bowls of cereal, a sandwich, or pasta)

Training

My weight training is high intensity superset training. I always work 2 muscle groups a day, so I can alternate 2 different exercises a time, taking between 30-45 seconds off between sets.

Day 1: Chest & Biceps

• Superset Flat barbell Bench with Incline dumbbell curls
  4 sets of 8-12 reps per exercise (again resting only 30-45 sets when alternating sets between exercises)
• Superset Incline Dumbbell Bench with Standing Hammer Curls
  4 sets of 8-12 reps (per exercise)

Superset Cable Flyes with Preacher Curls
4 sets of 8-12 reps (per exercise)

• Superset Incline Dumbbell Flyes with Standing Barbell Curls
  4 sets of 8-12 reps (per exercise)

Click Here For A Printable Log Of Day 1.

Day 2: Shoulders, Traps, Forearms:

• Superset Military Dumbbell Press with Barbell Shrugs
  4 sets of 8-12 reps (same idea, minimal rest, and 4 sets of each exercise)
• Superset Smith machine Military Press with Dumbbell Shrugs
  4 sets of 8-12 reps (per exercise)
• Hang Cleans
  4 sets of 8-10 reps
• Superset Back Flyes (Machine cables) with Palm down wrist curls
  Do 4 sets of 8-12 reps with back flyes, then go to near failure with wrist curls
• Superset Barbell Front raises with palm up wrist curls
  Do 4 sets of 8-12 reps with barbell front raises, then go to near failure with wrist curls

Click Here For A Printable Log Of Day 2.

Day 3: Back & Triceps:

• Pull-ups
  3 sets till failure
• Superset Bent over Barbell Row with Seated Tricep Press
  4 sets of 8-12 reps (again, minimal rest, and 4 sets of each exercise)
• Superset One Arm Dumbbell Row with Rope pull downs
  4 sets of 8-12 reps
• Superset Weighted dips with Cable Pull downs
  4 sets of 8-12 reps
• Superset Seated row with two arm tricep extensions
  4 sets of 8-12 reps

Click Here For A Printable Log Of Day 3.

Day 4: Legs (Only Workout With No Supersetting)

• Barbell Squat
  5 sets of 8-12 reps
• Walking lunges
  4 sets of 10 steps per leg
• Deadlifts
  4 sets of 6-8 reps (go heavy, ha-ha)
• Leg Press
  4 sets of 8-10 reps
• Lying Leg curl
  4 sets of 8-10 reps
• Leg Extensions
  4 sets of 8-10 reps

Click Here For A Printable Log Of Day 4.

Cardio & Abs:

I Follow EACH workout with 30-40 minutes of walking on the treadmill at a 12-15 incline at 3mph. (Don't run anymore because I want to put on some muscle)

Also for abs I work them out 2 days a week with a very intense session, I do the following routine after I lift, but before I walk)

I do a basic 30 minute circuit of 6 different ab exercises. Do 8-12 reps of each exercise then immediately go to the next exercise and do the same, repeat the circuit for 30 minutes.

1. Hanging knee raises
2. Reverse Crunches
3. Oblique Crunches
4. Side Crunches
5. Decline Leg lifts (set a decline bench at its highest angle, then lay down so your feet are sloping down, and keeping your toes straight up, legs straight, do short up and down movements)
6. Cable Crunch

Click Here For A Printable Log Of Abs Circuit.

Again, start out with the knee raises, 8-12 reps, then move immediately to the following exercise doing 8-12 reps, and follow the circuit for 30 minutes (or start out doing 15 minutes and work your way up)

Advice To Others

My advice to others would be to find ways to stay motivated. Don't just let the scale motivate you. Surround yourself with great friends and family that will give you support throughout your journey. Furthermore, this is a lifestyle change, not a quick fix.

You need to train your mind to eat healthy and train regularly. I used to eat fast food and sugary carbs all the time. Now I cringe every time I see a greasy burger on television because it's a reminder of what I once was.

Click To Enlarge.
Ali Zahiri.

I set goals everyday, and make sure I reach them. It doesn't need to be a long term goal like loose 30 or 40 pounds but more like push out 1 more rep on bench or squat. If I ran 6.5 miles one day, then next day I would make myself run 6.55 miles, and I would always add on that everyday. That's how I went from running 7 miles a week to 50.

It's all about goals and pushing yourself everyday to reach them. For every goal you reach, you feel a little better about yourself because you're proving to yourself that you are getting better and succeeding.

You Could Be Our Next Transformation Of The Week!

Male Transformation. No longer content to sit on the sidelines of life these guys have gone from wimp to pimp!

Female Transformation. Done with giving excuses, these ladies have given themselves the bodies they always wanted!

Teen Transformation. These amazing teenagers have made changes in their lives that most adults only dream about!

Ali Zahiri
alirz50@hotmail.com

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