By: James Warren

Before: 178 lbs

After: 148 lbs

Vital Stats

Name: James Warren
Age: 22
Height: 5'7"
Weight Before: 178 pounds
Weight After: 148 pounds
Pant Size Before: 38" waist
Pant Size After: 31/32" waist
Total Weight Loss: 30 pounds

How I Did It

I have been lifting for about a year and 3/4's. I did not have a clue what I was doing for about 9 months and was eating everything wrong and lifting everyway I shouldn't. After about 9 months I started to eat more protein, and had the mentality of just eating protein, no carbs and fats barely at all, and just protein. As expected I made no gains.

Then I was told by a friend that I had to eat a lot of carbs and calories as well as protein to get big. However I started bulking this way by thinking if I got x amount of calories it would be good, and I was eating everything, you name it I ate it.

I ate KFC, burgers, cheese, all sorts... and I got fat. I had a good strength increase I have to say. But then I got to the stage where I realized I was big and not lean at all. I had never been fat before this, and I was enjoying the strength but hating the rest.

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I looked a state. So I decided to cut, so I could shred my fat and start again clean. However I maintained a lot of my strength, if not gained a little, which I know seems to be hard to believe.

I cut my carbs to none whatsoever after 6pm. I cut sugar. I drank green tea, and I ate grapefruit for breakfast. I was extremely strict with my diet. I didn't drink any alcohol for a long time, and if I did it would definitely not be beer, and more like JD and diet coke .

I made sure I had at least 6 meals a day, and would have 4 eggs (2 whole, 2 egg whites) in the morning, and then 4 egg whites before bed. I would do cardio everyday apart from Sunday, cycling, running or on the cross trainer for first few weeks doing 30 mins, then increased it to doing cardio for 45min - 1 hour on non weight lifting days, and 30-45 after weights. I occasionally did a bit of skipping, and shadow boxing, when I was bored.

Click Image To Enlarge.
James Warren.

I kept to a moderate set amount, as I wanted to maintain some strength, so used 8-10 reps, but occasionally a 6 rep heavy set.

A Typical Routine

Monday - Chest/Biceps

• 3 sets of 8-10 flat bar bench
• 3 sets of 8-10 incline bar bench
• 2 sets of 8-10 incline dumbbell press
• 2 sets of 8-10 flat dumbbell press
• 3 sets of 12-15 incline flyes (very light but slow movement)
• 3 sets of 8-10 barbell curls
• 2 sets of 8-10 hammer grip dumbbell curls
• 3 sets of 8-10 dumbbell curls
• 2 sets of 10-12 concentration curls
• 30-45 mins cardio

Click Here For A Printable Log Of Monday.

Tuesday - Cardio

• 45-60 mins of either cycling, running, or on the cross trainer

Wednesday - Back/Traps/Abs

• 3 sets of 10 chins
• 3 sets of 6-12 deadlifts
• 3 sets 8-12 close grip lat pull down
• 3 sets bent over barbell rows
• 3 sets 10-12 seated rows
• 5 sets 12-20 machine shrugs
• 4 exercises, 3 sets of 12-20 reps different sit ups and crunches
• 30-45 mins cardio

Click Here For A Printable Log Of Wednesday.

Thursday - Shoulders & Triceps

• 3 sets of 8-10 dumbbell press
• 3 sets of 8-10 Arnold press
• 3 sets of 8-12 side laterals raises
• 3 sets of reverse incline lateral raises
• 3 sets of 6-8 weighted dips
• 3 sets of 8-12 skull crushers
• 2 sets 8-12 cable pushdowns (bar)
• 2 sets 8-12 rope pushdowns
• 30 - 45 mins cardio

Click Here For A Printable Log Of Thursday.

Friday - Cardio

• 45-60 mins of either cycling, running, or on the cross trainer

Saturday - Legs

• 4 sets of 8-20 reps Squats
• 3 sets of 6-12 stiff-leg deadlifts
• 3 sets of 12 leg extensions
• 3 sets of 12 ham curls

Click Here For A Printable Log Of Saturday.

Sunday - REST!!!

Typical Daily Food

Meal 1

• Big bowl of oats
• A grapefruit (with no sugar)
• 2 whole eggs, 2 egg whites

Meal 2

• Tin of beans and a piece of salmon

Meal 3

• A quarter of chicken

Meal 4

• Brown rice and a breast of chicken

Meal 5 (PWO)

• More chicken and vegetables and fruit

Meal 6

• A tin of tuna

Meal 7

• 4 egg whites

Supplements

• Creatine CEE
• Glutamine
• Animal pack

You Could Be Our Next Transformation Of The Week!

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James Warren
smileyblud@hotmail.com

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