By: Male Transformation Of The Week

Before: 147 lbs

After: 167 lbs

Vital Stats

Name: Steven Nestore
Email: NestoreSM@hotmail.com
BodySpace: LostMarine

Before:
Age: 25
Height: 5'7"
Weight: 147 lbs
Body Fat: 14%

After:
Age: 27
Height: 5'7"
Weight: 167 lbs
Body Fat: 8.0%

Why I Got Started

I was tired of being small, I knew I could do better if I was just motivated enough to get up and go to the gym. I had just gotten off of almost 5 years active duty and my only fitness goal during that time was endurance to max my physical fitness tests.

Once I was home, I was a single man trying to get a certain girl and decided it was time to get a body that she, and I, would like to see.

Click Image To Enlarge.
I Was Tired Of Being Small.

How I Did It

It really was because of Bodybuilding.com. Once I decided to get in shape, I searched the internet for hours and hours trying to find the best workout routines. Every search I did was leading me here.

So I joined up and started searching and asking questions from board members. They were all such a great help. I started with simple workout plans, then gradually moved to more advanced routines.

Click Image To Enlarge.
I Started With Simple Workout Plans, Then
Gradually Moved To More Advanced Routines.

Supplements

• BSN Syntha-6
• BSN NO-Xplode
• BSN Volumaize
• Prolab Pure Whey
• Prolab Creatine Monohydrate
• Green Tea Extract
• Fish Oil
• Multivitamins
• Milk Thistle
• Chromium Picolinate

RELATED PRODUCT

BSN Presents: Syntha-6 Syntha-6 is the ultra-premium protein that tastes 'ridiculously' delicious! This multi-functional a.m. to p.m. protein powder contains 6 individually complete proteins, each with varying digestive rates and distinct amino acid profiles. [ Click here to learn more. ]

Diet

My diets are very erratic; I usually eat a high protein, low carb diet for about 6-8 weeks, followed by a high carb, high protein diet about 6-8 weeks, then on to a Ketogenic diet for about 2 weeks and then repeat.

Meal 1:
• 1 scoop of BSN Syntha-6
• 1 scoop of Prolab Pure Whey
• 1 tbsp of Prolab Creatine Monohydrate

Meal 2:

• 1 cup of black coffee

Meal 3:

• 2 handfulls of almonds

Meal 4:

• 1 chicken breast
• Steamed broccoli
• Green beans

Meal 5:

• 1 serving of beef jerky

Meal 6:

• 1 scoop of BSN Syntha-6
• 1 scoop of Prolab Pure Whey
• 1/2 tbsp of Prolab Creatine Monohydrate

Meal 7: Pre-Workout

• 2 scoops of BSN NO-Xplode

Meal 8: Post-Workout

• 1 scoop of BSN Syntha-6
• 1 scoop of Prolab Pure Whey
• 1 tbsp of Prolab Creatine Monohydrate

Meal 9:

• 1 chicken breast
• Steamed broccoli
• Brown rice

Meal 10:

• 1 1/2 cups of cottage cheese

Training

I have used about 7 different routines so far. I do cardio (HIIT) no less than 3 times a week in the A.M.

If I can't make it in the morning, I add 20 minutes of rowing or elliptical to the end of my weight training workout (P.M.). I have made my best gains from this routine:

Day 1: Chest
• Bench Press: 4 sets of 8-12 reps
• Incline Dumbbell Press: 4 sets of 8-12 reps
• Pec Dec: 4 sets of 8-12 reps
• Incline Dumbbell Flyes: 4 sets of 8-12 reps
• Dumbbell Pullover: 3 sets of 10-12 reps

Day 2: Legs

• Squat: 4 sets of 10-12 reps
• Lunges: 3 sets of 10-12 reps
• Lying Leg Curl: 4 sets of 10-12 reps
• Calf Raises: 3 sets of 12-15 reps

Day 3: Back

• Deadlift: 4 sets of 8-12 reps
• Bent Over Barbell Row: 4 sets of 8-12 reps
• Seated Cable Rows: 4 sets of 8-12 reps
• Lat Pulldown: 4 sets of 8-12 reps
• Barbell Shrug: 3 sets of 10-12 reps

Day 4: Shoulders

• Military Press: 4 sets of 8-12 reps
• Rear Delt Raises: 4 sets of 8-12 reps
• Reverse Flyes: 4 sets of 8-12 reps
• Upright Dumbbell Row: 4 sets of 8-12 reps
• Lateral Raises: 3 sets of 10-12 reps

Day 5: Arms

• EZ-Bar Curls: 4 sets of 8-12 reps
• Preacher Curl Machine: 4 sets of 8-12 reps
• Dips: 4 sets of 8-12 reps
• Skullcrushers: 4 sets of 8-12 reps
• Cross Body Hammer Curls: 3 sets of 10-12 reps
• Dumbbell Kickback: 3 sets of 10-12 reps

Suggestions For Others

Try your best to stay consistent. Reaching your goals isn't a miracle; it comes from hard work and dedication. Take some pictures every week or every month, they show more progress than the scale.

Click Image To Enlarge.
Try Your Best To Stay Consistent.

I have been in the upper 160 lb range for over a year now, the scale doesn't move that much from week to week or month to month, but it's the pictures that show the improvements I've made. BodySpace is a great place to track your progress, to get and give motivation to people with the same goals.

Male Transformation Of The Week
maletransformations@bodybuilding.com

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