Bodybuilding.com - Male Transformation Of The Week - Mike Pistono!

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Did you know?
A lot of 'healthy' foods out there are anything but what they claim to be.

Mike knew that the body he used to have as a football player was hiding beneath the fat, so he decided that it was time to bring it out. Read on to learn how he shed 70 pounds and gained the motivation he needed to reach his goals!

Male Transformation Of The Week - Mike Pistono!

By: Male Transformation Of The Week

Before:
225 lbs

After:
155 lbs

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Vital Stats
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Name: Mike Pistono
Email: mpistono8866@yahoo.com
BodySpace: Pistanzzz

Before:
Age: 21
Height: 5'5"
Weight: 225 lbs
Body Fat: 25-30%

After:
Age: 23
Height: 5'5"
Weight: 155 lbs
Body Fat: 8%

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Why I Got Started
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I got started because I realized that I was destroying myself with my poor dietary choices and lifestyle. My heart constantly felt like it was going to explode, and I would get winded just from walking up my front porch.

It was pathetic. I knew that under all those nasty rolls, the body I used to have as a football player was still hiding. One day, I decided to get it back and more.

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Mike Pistono's Weight Loss Progress.

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How I Did It
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I did it by putting myself on a strict, 6 meal a day diet plan and by working out like a lunatic. Once I realized that I could actually meet the goal I had set for myself, it didn't even seem like a challenge. Seeing results helped big time.

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Seeing Results Helped Big Time.

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Supplements
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I've always used Optimum Gold Standard Whey as a protein supplement, but as I learned more and more about different types of protein, I decided to start using Gold Standard Casein also. I mix a scoop of whey and a scoop of casein post-workout, and I have a scoop of casein before bed.

I also started taking EAS Phosphagen which is basic creatine monohydrate in order to keep my muscles from disappearing while I burned away body fat. Lastly, I looked for a meal replacement powder to have when I'm not able to make a meal at home.

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After a lot of research, I found that Prolab's Lean Mass Complex was a perfect fit because of its macronutrient ratio, ingredients and low glycemic load/carb sources.

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Diet
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40% carbs/40% protein/20% fat. I got ultra-anal about ingredients in order to keep my glucose and insulin levels in check throughout the day. I rarely drink or smoke also. Here is a sample meal plan from a typical workout day:

Meal 1:

1/3 cup oatmeal
5/8 cup unsweetened applesauce
1 tablespoon cinnamon
6 egg whites
20 dry roasted, unsalted almonds

Meal 2:

Prolab Lean Mass Complex

Meal 3: Pre-Workout

Whole wheat tortilla
5 oz chicken breast
Roasted peppers
2 tablespoons salsa
5 oz yam

Meal 4: Post-Workout

Meal 5:

2 whole wheat tortillas
3 oz light tuna
Lettuce
1 tablespoons soy mayo
Veggies

Meal 6:

2 spoonfuls natural peanut butter
1 scoop Optimum 100% Casein

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Mike Pistono.

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Training
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Monday: Chest

Bench Press: 4 sets of 10 reps
Decline Bench Press: 4 sets of 10 reps
Cable Flyes: 4 sets of 10 reps
Crunches: 3 sets of 34 reps
Hanging Leg Raises: 3 sets of 34 reps
Elliptical: 45 minutes

print Click Here For A Printable Log Of Monday: Chest.

Tuesday: Legs

Barbell Squat: 4 sets of 10 reps
Leg Extensions: 4 sets of 10 reps
Seated Leg Curls: 4 sets of 10 reps
Leg Press: 4 sets of 10 reps
Cable Flyes: 4 sets of 10 reps
Crunches: 3 sets of 34 reps
Hanging Leg Raises: 3 sets of 34 reps
Elliptical: 45 minutes

print Click Here For A Printable Log Of Tuesday: Legs.

Wednesday: Shoulders

Military Press: 4 sets of 10 reps
Lateral Raises: 4 sets of 10 reps

Superset:

Lateral Raises: 3 sets of 20 reps
Front Dumbbell Raises: 3 sets of 20 reps

Arnold Press: 4 sets of 10 reps
Cable Flyes: 4 sets of 10 reps
Crunches: 3 sets of 34 reps
Hanging Leg Raises: 3 sets of 34 reps
Elliptical: 45 minutes

print Click Here For A Printable Log Of Wednesday: Shoulders.

Thursday: Back

Deadlift: 4 sets of 10 reps
Lat Pulldown: 4 sets of 10 reps
Seated Cable Rows: 4 sets of 10 reps
Pullups: 4 sets of 10 reps
Dumbbell Shrugs: 4 sets of 10 reps
Cable Flyes: 4 sets of 10 reps
Crunches: 3 sets of 34 reps
Hanging Leg Raises: 3 sets of 34 reps
Elliptical: 45 minutes

print Click Here For A Printable Log Of Thursday: Back.

Friday: Chest

Bench Press: 4 sets of 10 reps
Decline Bench Press: 4 sets of 10 reps
Cable Flyes: 4 sets of 10 reps
Crunches: 3 sets of 34 reps
Hanging Leg Raises: 3 sets of 34 reps
Elliptical: 45 minutes

print Click Here For A Printable Log Of Friday: Chest.

Saturday: Rest

Sunday: Abs

5-10 Exercises: 500-1000 reps total
Elliptical: 45 minutes

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Suggestions For Others
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Set goals for yourself and stick to them and don't lie to yourself. If you're not making progress, you're doing something wrong. Once you see some positive results, you will feel great and it will make the entire process a lot easier. Do your research also!

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Set Goals For Yourself
And Stick To Them.

A lot of "healthy" foods out there are anything but what they claim to be. Know what the ingredients in your meals are and what they do and it will be a huge help. Learn about glycemic index, glycemic load and insulin index also. If you're trying to get down to an extremely low level of body fat, you need to know that stuff.

Male Transformation Of The Week
maletransformations@bodybuilding.com

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