Bodybuilding.com - Nathan Reinbold - Male Transformation Of The Week

Nathan started his transformation because he was sick and tired of being fat. Learn how he lost more than 100 lbs over a 1 ½-year period: includes sample workout, meal plan, and more!

Male Transformation Of The Week - Nathan Reinbold.

By: Nathan Reinbold


Before:300 lbs	After:197 lbs

Vital Stats

Name: Nathan Reinbold
Email: bignate98@sbcglobal.net
Age: 27
Height: 6'4"

Before:
Weight: 300 lbs
Body Fat: Over 30%
Waist: 40"
Chest: 53"

After:
Weight: 197 lbs
Body Fat: 4.5%
Waist: 30-32"

My transformation took me about a year and a half to step on stage for my first bodybuilding contest. I placed third in my weight class.

Why I Got Started

I got started because I was sick and tired of being fat. My whole life I have been a big kid, never skinny. I wanted this so bad for myself and for my son who was not born at the time; I didn't want him to grow up with a fat dad. So I decided to get in to shape instead of being a shape. I just wanted that self gratitude and accomplishment from being in a show.

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Nathan Reinbold.

How I Did It

I started in Feb. of '06 my training and dieting began. I went to a local show in July of '06 and that put some fire back in me. I decided to compete in a natural show in June of '07. I was still dieting and going to the gym 5 days a week, cardio was 4 to 5 times at 30 min at the most.

I hired a nutritionist in Dec. of '06 - I was at 239 lbs at 10% bf and that is when the fun began. I was eating 5 meals a day. My training was pretty intense all my training was heavy and intense.

Supplements

A Sample Week Diet

Meal 1: consisted of egg whites with 1/2 of grapefruit in the morning.

Meal 2: 4 scoops of EAS protein, 1 apple, and 1 tablespoon of flax.

Meal 3: 12 ounces of lean beef usually 90/10, 1 cup of green veggies.

Meal 4: repeat meal 2.

Meal 5: 12 ounces of chicken, 1 cup of green veggies or 1 cup 1/2 of salad.

Every third day I would carb up meals 1,3,5. I would go as follows:

Meal 1: 3/4 cup of oatmeal along with 12 egg whites

Meal 3: 12 ounces of chicken, 3/4 cup of brown rice, 1/2 cup of green veggies

Meal 5: 12 ounces of white fish, 6 ounce sweet potato, and 1/2 cup of green veggies

That was pretty much up 'till contest.

Sample Week Of Training

Monday: Chest:

Incline barbell: 5 sets at 6-8 reps
Dumbbell incline press: 5 sets at 10 reps
Some kind of isolation for 5 sets at 12 reps

print Click Here For A Printable Log Of Monday.

Tuesday: Legs:

Squat: 5 sets at 6-8 reps
Dumbbell straight leg deadlifts: 5 sets at 10
Supersets of leg extension and leg curls

print Click Here For A Printable Log Of Tuesday.

Wednesday: Shoulders:

Barbell press: 5 sets at 6-8 reps
Dumbbell shoulder press: 5 sets at 10 reps
Dumbbell laterals or cable lateral: 5 sets of 12 reps

print Click Here For A Printable Log Of Wednesday.

Thursday: Back:

Wide grip chins: 5 sets of 8-10 reps
Deadlifts: 5 sets of 6 reps
Dumbbell rows: 5 sets of 10 reps
Finished off with pull downs 5 sets of 12 reps

print Click Here For A Printable Log Of Thursday.

Friday: Arms:

Biceps
Barbell curls: 5 sets at 8-10 reps
Incline dumbbell curls: 5 sets at 10 reps
Finished with isolation move for 5 sets of 12 reps
Triceps
Close grip or weighted dips: 5 sets at 6-8 reps
Dumbbell extension: 5 sets at 10 reps
Triceps press down

print Click Here For A Printable Log Of Friday.

Suggestions For Others

My suggestion to others is don't let negative people bring you down. I had some family members tell me I couldn't do it... guess what I did? I may have not been the best up on stage but I was still up there giving it my all and did that in the gym as well - gave it my all every day.

Some words to live by and laugh about: be in shape, not a shape. Bodybuilding is a lifestyle and a way of life. I love it! Thank you for reading my story.