By: Male Transformation Of The Week

Before: 216 lbs

After: 189 lbs

Vital Stats

Name: Shawn Barthel
Email: shawnyb76@yahoo.com
BodySpace: Shawnyb

Before:
Age: 31
Weight: 216 lbs
Body Fat: 20%+

After:
Age: 31
Weight: 189 lbs
Body Fat: 8%

Why I Got Started

I made the transformation for a few reasons. I decided that I was feeling very unhealthy and hated my appearance knowing the shape I was capable of. I was told by my best friend (Jerome Dinh) about the MuscleTech 50k Transformation Contest and thought it was a perfect opportunity to make the change and win some prizes.

More importantly I had a child on the way with my Fiancee (Allison Bracy) who is my number one fan and source of support. I wanted to make a new start and be as healthy as possible for my family.

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Shawn Barthel's Progress.

Furthermore I wanted to do a bodybuilding contest and make a return to the stage after 11 years of not competing. Amazingly I ended up a runner up in the transformation contest!

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I Wanted To Be As Healthy
As Possible For My Family.

Prior to the MuscleTech Challenge I was 237 in January so I had lost a total of 48 lbs by July 12! This feat just fueled the fire for me to continue to my competition in the 2008 NPC North Star Bodybuilding Show on November 1. Now I am currently 179 and have a total fat loss of 58 lbs!

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Shawn & His Family.

How I Did It

I really feel I was able to do this with being consistent. I knew breaking my mind would be the hardest part of this whole transformation. The first few weeks I was going through withdrawals of the sugars and fats that I loved.

Immediately I cut most all sugars I had to make the change on my fats to ones that were unsaturated yet still would give me the essentially "good fats" that I needed to optimize my metabolic rate and lower my triglycerides.

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Breaking My Mind Was The Hardest
Part Of This Transformation.

After the first few weeks I started to no longer crave the sugars that my mind wanted and was easily able to manage not eating the foods that I know would set me back.

I started limiting my portions and increasing my total number of meals each day which total about 6. At first I was doing cardio for one session 30-45 minutes high intensity and then went to two sessions with an additional low intensity session in the afternoon that lasts 30-40 min on average.

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I Started To No Longer Crave Sugars.

Supplements

• MuscleTech NaNO Vapor
• Muscle Milk

Diet

8:00 AM:
• 1.5 cups of rolled oats
• 2 scoops Muscle Milk

10:00 AM:

• Protein Bar

12:00 PM:

• Chicken Breast
• Chopped Greens
• Vegetables

2:00 PM:

• Chicken Breast
• Rice Cakes

4:00 PM:

• Egg whites
• Whole-wheat low carb tortilla
• Reduced fat JIF peanut butter

7:00 PM:

• Salmon
• Asparagus/Rice

9:30 PM:

• Handful of Granola
• Rice Cakes

Training

Monday: Back & Biceps
• Back: 7 Exercises, 2 sets each, 8-10 Reps
• Biceps: 5-7 Exercises 2-5 sets each, 8-10 Reps
• Noon 45 Min high intensity Cardio
• Eve 30-45 Min Cardio

Tuesday: Chest & Triceps

• Chest: 5-6 Exercises, 3 sets each, 4-8 Reps
• Triceps: 4 Exercises, 2 sets each, 8-10 Reps
• Noon 45 Min high intensity Cardio
• Eve 30-45 Min Cardio

Wednesday: Rest

• Noon 45 Min high intensity Cardio
• Eve 30-45 Min Cardio

Thursday: Shoulders, Forearms & Abs

• Shoulders: 4-6 Exercises, 2 sets each, 8-10 Reps
• Noon 45 Min high intensity Cardio
• Eve 30-45 Min Cardio

Friday: Legs

• Legs: 6 Exercises, 2 sets each, 4-6 Reps
• Noon 45 Min high intensity Cardio
• Eve 30-45 Min Cardio

Saturday: Arms

• Biceps: 4-5 Exercises, 8-10 Reps
• Triceps: 4-5 Exercises, 8-10 Reps
• 45 Min Cardio

Sunday: Rest

Suggestions For Others

My biggest suggestion would be to remain consistent and to be patient with your results. Visualize yourself as you would like to become. Keep documentation such as pictures and chart progress by using BodySpace or other means. Compare yourself to yourself as you were when you started, not to others.

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Be Patient With Your Results.

Have others hold you accountable for your words. Believe in yourself and make each and every workout count.

You Could Be Our Next Transformation Of The Week!

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

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

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

Over 40 Transformations. Age is no excuse for these over 40 women & men who have decided to feel and look young again!

Male Transformation Of The Week
maletransformations@bodybuilding.com

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