Posts Tagged ‘plan’

Man Who Lost 160 Pounds Reveals His Full Fitness Plan

Adam wanted to lose weight to fit in and make friends. Along the way, he found a new, fit lifestyle.

Adam Park always felt left out because of his weight. “I couldn’t go on roller coasters, swim, ski, or snowboard,” he remembers. “By my teen years, I didn’t really have any friends. I was never bullied, but I still felt left out because my weight kept me from participating in most of the things kids my age were doing. I was shy, and having to hang back because of my weight added to that. It was very lonely.”

Even though Adam and his mother were both overweight, his father and brother weren’t, and they kept the house stocked with unhealthy snacks. “I overconsumed calories pretty consistently when I was young, especially when it came to snacks and soda,” he says. To make matters worse, Adam admits he sat on the sidelines—and on the couch. Throughout his childhood and into his early teen years, he picked up bad habits.

“We had big family dinners every night with meat, potatoes, and vegetables,” he says. “They weren’t especially unhealthy meals, but we’d fry things and cook with a lot of oils and fats. That, combined with the snacking and lack of exercise, just made it easy to be overweight.”

As he was preparing to enter high school, Adam weighed 315 pounds. Desperate to fit in with his classmates, he realized that getting in shape had to happen now or never.

This is Adam’s story.

What was your turning point or aha moment?

I was starting high school, and I still had no friends. I wanted to start fitting in, which meant that I had to change my lifestyle.

What was the first thing you changed?

The first thing I changed was my eating habits. I cut out all snacking and stopped drinking anything other than water. If I had to have a snack, I went for something healthy, like a protein bar instead of chips.

Before 315 lbs.

After 155 lbs.
Age: 15
Height: 5’9″
Weight: 315 lbs.
Body Fat: 38%
Age: 17
Height: 5’11″
Weight: 155 lbs.
Body Fat: 16%

Was your family supportive of your decision to get healthy?

My family was behind me 100 percent. They thought my decision to make this change was the greatest thing ever. The most important part was that I came to it on my own terms. My mom has been overweight her entire life and was always told to lose weight, so she was adamant about never telling me that I had to lose weight.

Everyone wanted it to be my decision, and as soon as I made that decision, they stood right behind me. I think they thought that if they pushed me to do it, I might rebel and fight back. I’m glad they waited and let me make that choice for myself.

What did your first steps on your healthy journey look like?

As soon as I made the decision to start getting healthy, my parents gave me a gym membership and hired me a personal trainer. I couldn’t do it all on my own, and they knew that. That was one of the biggest ways they supported me.

They also made an effort to cut back on keeping unhealthy snacks in the house and bought more fruits and vegetables for me to eat. They cleaned out the basement so I could set up a home gym. They really did everything they could to help me get healthy.

[My family] also made an effort to cut back on keeping unhealthy snacks in the house and bought more fruits and vegetables for me to eat. They cleaned out the basement so I could set up a home gym. They really did everything they could to help me get healthy.

Has your transformation led to healthier habits for the rest of your family?

The rest of the family has tried to adopt some of my eating habits, and my mom has lost 30-40 pounds. They go for walks and eat healthier snacks now. It’s been a positive change for the whole family.

How did you start to incorporate fitness into your lifestyle?

The only piece of exercise equipment we had was a treadmill, so that’s where I started. Within the first couple months, I started to see weight come off, just from walking and running on the treadmill daily. I also noticed I had more energy. I was happier and more outgoing. When I walked by the mirror, I would look at myself, whereas before I avoided my reflection.

What was the most challenging thing for you at the gym?

At first, my confidence was shot. I was so self-conscious that I didn’t want my trainer taking me out on the floor. We used a private room at the gym instead.

Once I learned proper form and developed better balance so I wouldn’t fall, I was able to work out on the floor with everyone else.

When did you discover Bodybuilding.com?

I came across Bodybuilding.com at about the same time I started going to the gym. Once I started lifting weights, I looked up workouts. One that I used early on was the Beginner’s Fat Loss Program. I saw good results from sticking to that, and then I was hooked.

How did the site affect your transformation?

It was really an all-in-one place for the information I was looking for at that point. If I want to work on a specific part of my body, but I’m not sure how, I can ask on BodySpace and learn what other people’s favorite moves are.

I was able to find meal plans and workout ideas, too. I actually based my own meal plan on several others I saw on the site. The common factor was lean protein and healthy carbs, so I used that as a base to start forming my own diet.

How did you create the meal plan you use now?

Bodybuilding.com helped me figure out my meal plan. After reading through diet plans on the site, I started increasing my protein intake and moderated my carbs. Eventually, through a lot of trial and error, I took those basics and turned them into the diet that works for me.

Meal 1

Celery 2 stalks


Peanut butter 2 tbsp


Smoothie:

Coconut water 1 cup


Nonfat yogurt 1/2 cup


Frozen mixed fruit 1 cup


Granola 1/4 cup


Meal 2

Raw carrots 2-3


Meal 3

10″ whole-wheat wrap 1


Fat-free mayo 1 tbsp


Chicken breast, chopped 5 oz.


Lettuce 1 cup


Tomato, diced 1


Green pepper, chopped 1


Grated cheese 2 tbsp


Meal 4

Celery 2 stalks


Peanut butter 2 tbsp


Meal 5

Chicken breast, chopped 5 oz.


Dry baked potato 1


Cauliflower 1 cup


Mixed green salad 2 cups


How do you curb cravings?

I’ve always craved soda, but all I need to do to overcome cravings is look in the mirror. I have a lot of excess skin, and seeing that in the mirror serves as a daily reminder of what I used to look like. I don’t want to go back to that. I see how far I’ve come, and it gives me the willpower to say no to my old, unhealthy habits.

How did you transition from working with a trainer to setting your own workouts?

I worked with my trainer for about four or five months. We weren’t able to keep paying for sessions at that point, but he still said I could call him if I ever had questions or needed help. I felt a lot more confident. I was able to keep using the same workout plans my trainer had shown me, or change them up by learning about new workouts online.

What do your workouts look like now?

Day 1: Legs />
1

Squat

4 sets of 12 reps

Barbell Squat Barbell Squat

2

Leg Press

4 sets of 12 reps

Leg Press Leg Press

3

Lunge

4 sets of 12 reps per leg

Barbell Lunge Barbell Lunge

4

Leg Extension

4 sets of 12 reps

Leg Extensions Leg Extensions

5

Seated Leg Curl

4 sets of 22 reps

Seated Leg Curl Seated Leg Curl

Day 2: Core />
1

Crunch

50 reps

Crunches Crunches

2

Plank

5 min.

Plank Plank

3

Air Bike

10 min.

Air Bike Air Bike

4

Mountain Climber

10 min.

Mountain Climbers Mountain Climbers

5

Russian Twist

20 reps

Russian Twist Russian Twist

Day 3: Rest />

Day 4: Chest and Shoulders />
1

Bench Press

4 sets of 12 reps

Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

2

Dumbbell Fly

4 sets of 12 reps

Dumbbell Flyes Dumbbell Flyes

3

Shoulder Press

4 sets of 12 reps

Barbell Shoulder Press Barbell Shoulder Press

4

Treadmill jog

30 min.

Jogging-Treadmill Jogging-Treadmill

Day 5: Arms and Back />
1

Dumbbell Bicep Curl

4 sets of 12 reps

Dumbbell Bicep Curl Dumbbell Bicep Curl

2

Triceps extension

4 sets of 12 reps

Seated Triceps Press Seated Triceps Press

3

Hammer Curl

4 sets of 12 reps

Hammer Curls Hammer Curls

4

Barbell Biceps Curl

4 sets of 12 reps

Barbell Curl Barbell Curl

5

Lat Pull-down

4 sets of 12 reps

Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

6

Bent-Over Barbell Row

4 sets of 12 reps

Bent Over Barbell Row Bent Over Barbell Row

7

Single-Arm Dumbbell Row

4 sets of 12 reps

One-Arm Dumbbell Row One-Arm Dumbbell Row

8

Cable Row

4 sets of 12 reps

Seated Cable Rows Seated Cable Rows

Day 6: Cardio />
1

Elliptical

15 min.

Elliptical Trainer Elliptical Trainer

2

Treadmill jog

30 min.

Jogging-Treadmill Jogging-Treadmill

3

Burpee

15 min.

Burpee Burpee

Day 7: Rest />

How did you stay motivated when you wanted to quit?

When I started seeing results, I realized that fitness is my future. I can’t go back. I have to keep moving forward.

Adam’s Favorite Gym Tracks

OMI
“Hula Hoop”
DVBBS & Borgeous
“Tsunami”
K’naan
“Wavin’ Flag (Coca-Cola Celebration Mix)”
Cold Creek County
“Till The Wheels Come Off”
OMI
“Hula Hoop”
DVBBS & Borgeous
“Tsunami”
K’naan
“Wavin’ Flag (Coca-Cola Celebration Mix)”
Cold Creek County
“Till The Wheels Come Off”

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Huge On A Hundred: Roman Fritz’s German Precision Growth Plan

Training is an art, but eating for growth is a science. And it’s one that IFBB pro Roman “Rex” Fritz has dialed in down to the gram. Here’s his masterwork, for the price of $ 100 a week!

When we at Animal tasked IFBB pro Roman “Rex” Fritz with concocting a bodybuilding meal plan for $ 50 a week, he unleashed the whole milk-guzzling ode to the calorie that helped him make the most of his teen years.

When the challenge got upgraded to “Huge on a Hundred,” he got more scientific. This world-class competitor used his trademark German precision to craft a menu built around the classics, but with room for some color and variety, too.

Huge On A Hundred With Roman Fritz
Watch the video – 22:55

The one thing this new plan shared with his $ 50 plan? If you don’t get huge on it, that’s entirely on you and your training.

This is how the pros grow. Get out your rice cooker and open wide.

Pro-Level Protein

Put a Benjamin in some lifters’ hands, and they’ll have visions of eating like a king. Somewhere after the bacon-wrapped filet, between the cheese course and the after-dinner brandy, they’ll run out of money without having done anything to help add quality mass.

Don’t eat like a king; eat like a pro. Use your extra dough to add a little diversity—and some extra protein and nutrients—on top of what you know works for your goals. In Fritz’s case, he upgraded his six-whole-egg breakfast from “Big on a Budget” to a five-whole-egg omelet with an extra 8 ounces of egg whites poured in. That may not sound like much, but it provides a net gain of 19 grams of protein. German precision indeed.

Fritz rounded off his daily protein intake with two meals of his standby boiled chicken breasts—and you can keep your sauces, thank you very much. “I keep my chicken bland,” he says. “I’m not going to tell you to put some crazy shit on it if I don’t do it, because this is my ‘Huge on a Hundred,’ and we’re going to do it the way I do it.” A little black pepper, chili powder, and some raw ginger on the side, and he’s good to go.

Don’t eat like a king; eat like a pro. Use your extra dough to add a little diversity—and some extra protein and nutrients—on top of what you know works for your goals.

The final protein source: a can a day—the big 9-ounce one, not the puny one—of albacore tuna. That’s over 260 grams of protein per day all told, not including two protein shakes of 50 grams apiece. Seriously, growth is inevitable. Just chew and swallow.

Fritz’s Personal Meal Prep Tips

  • Use kitchen shears instead of a knife when possible. It’s faster, safer, and easier.
  • Know your textural tastes. Fritz likes his oats dry, but his rice soggy. And you?
  • Your shaker bottle doubles as an egg scrambler. Ingenious!
  • The water you use to boil chicken is perfectly safe to use for veggies, too.
  • The more colorful a pepper, the more nutrients it contains. So, choose red over green.

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Don’t Fear the Carb

While the rest of the fitness world continues its on-again, off-again dalliance with low-carb eating, elite bodybuilders always have and always will eat carbs without apology. And when they want to add size, they eat more of them.

Case in point: When Fritz looked at a bag of rice on the shelf in the Thriftway, he didn’t see two weeks’ worth of half-cup servings; he doubled his grains to double his gains. “You could go higher carb and have the whole frickin’ bag in a week and go with a whole cup dry for three meals a day,” he says. “You wanna gain, yeah? You wanna get huge, right?”

At this point, someone inevitably chimes in, “But what about brown rice? Isn’t that healthier?” as if simply asking the question will get them an award. So let’s see… Double the cooking time, triple the chewing, and more need for flavoring, all to get a negligible amount of extra protein and fiber? Not for this pro.

Just watch and learn, little man. Get your fiber from vegetables and your protein from eggs and animals. Then get your carbs from white rice. It’s that simple.

Veggies? Yes, Veggies

We’ve had a few Animal shopping challenges wrap up without a single fruit or vegetable within earshot of the cart. That’s not how Fritz grows. He tends his garden along the way.

“Get your fiber, your greens, and a lot of colorful stuff in your food,” [Fritz] commands.

Yes, of course he takes his Animal Pak every morning along with his oats and eggs, but he also adheres to the unarguable philosophy of “the more vitamins you get, the better.” This is why each of his three daily epic rice-and-chicken meals comes with a heaping helping of asparagus and red peppers, all boiled in the same water he used to boil his chicken breasts. “Get your fiber, your greens, and a lot of colorful stuff in your food,” he commands.

As if that weren’t enough, he also found room in his budget for the proverbial apple a day—in other words, more fiber, more color, and more nutrients. There’s room for it in yours, too, if you look hard enough.

The Well-Rounded Weight Gainer

Four solid food meals and a post-workout shake is enough to help anyone grow. But pros aren’t just anyone, which is why Fritz saved room for one last caloric bounty, to help him build the perfect gainer shake.

In “Big on a Budget,” he wrapped up his day with 2 scoops of Universal Casein Pro with half a cup of oats added in. This time, he upgraded the same shake with 2 tablespoons of peanut butter, to add calories and get plenty of healthy fats. And this peanut butter doesn’t come from one of those “use it up over the course of a month or so” jars, either. He divides the entire jar out day by day, like every other item on his list, to use it all up in seven days.

The result, he promises, is “a good well-rounded weight-gainer shake. Because that’s what we want to do here. We want to get huge.”

Breakfast />

Whole eggs: 5


Egg whites: 8 oz.


Oatmeal: 1 cup


Pre-workout meal />

Rice: 1 cup (dry weight)


Chicken breast, boiled: 8 oz.


Asparagus, chopped and boiled: 100 g


Red and yellow peppers, chopped and boiled: 6-7 oz.


Post-workout />

Animal Whey: 2 scoops


Snack />

Apple: 1


Post-workout meal />

Albacore tuna: 9 oz. can


Rice: 1 cup (dry weight)


Dinner />

Rice: 1 cup (dry weight)


Chicken breast, boiled: 8 oz.


Asparagus, chopped and boiled: 100 g


Red and yellow peppers, chopped and boiled: 6-7 oz.


Before bed />

Universal Casein Pro: 50 g


Oatmeal: 1/2 cup


Peanut butter: 2 tbsp


Daily Total

Amount per serving
Calories 4,655
Fat74 g
Carbs610 g
Protein378 g

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