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Name: Amado Serna
Before:
Presently:
I was sick of getting winded taking showers and walking up one flight of stairs. I felt like a slob and knew it was time to change my body and lifestyle.
  Click Image To Enlarge.I Felt Like A Slob.
Dedication. I had a vision of the body I wanted and I set out to attain it. I am still working towards that original goal. Around September 07, I reached my lowest weight of 148 lbs. At that point I decided it was time to bulk up.
 Click Image To Enlarge.I Had A Vision Of The Body I Wanted. I am now 165 lbs and about to begin another cut. I want, and will, cut down to 150 lbs and plan to compete in an amateur bodybuilding show later this year.
 Click Image To Enlarge.I Want, And Will, Cut Down To 150 lbs.
My diet didn't start out too well. I trained for a couple months and was achieving results without changing my diet. As time went on though, the results came to a screeching halt! It was around that time that I came across this website and began reading every nutrition article I could find! I learned real quickly that your diet is the biggest factor in obtaining the results you desire. With that said, I slowly began to clean up my diet. This is how it ended up.
 Click Image To Enlarge.Diet Is The Biggest Factor In Obtaining The Results You Desire. My diet was the same everyday from Sunday-Friday, and on Saturday I would "cheat" on my breakfast and dinner. I eat every 2.5-3 hrs always incorporating a lean source of protein, a vegetable, and a good source of fat.
Chicken breast, lean steaks, egg whites, fish, spinach, brown rice, oatmeal, beans, olive oil, avocados, unsalted nuts, and almond butter were staples of my diet. Almost every meal had a combination of those foods. I would try to eat most of my carbs early in the day before I trained, and would have a good amount of sugar immediately after my workout with my protein shake to optimize protein uptake. With my later meals, my carbs would only come from leafy greens veggies or broccoli.
 Click Image To Enlarge.I Would Eat Most Of My Carbs Early In The Day Before I Trained. I would also drink at the very least a gallon of water daily. I have to say, that I do love to drink beer, and at no time throughout my transformation did I completely stop drinking it. As long as my training and diet are on par, I feel it is ok to indulge on a couple beers on the weekend, but obviously keep it in moderation!!
Incline dumbbell press: 3 x 12-4 reps Decline bench: 4 x 12-4 reps Incline dumbbell flies: 4 x 12-4 reps Flat cable flyes: 3 x 12-4 reps Cable crossover: 2 x 15-12 reps Dips: 2 sets to failure
Barbell rows: 4 x 15-4 reps Dumbbell rows: 4 x 12-4 reps T bar rows: 3 x 12-4 reps Close grips pull downs: 3 x 12-4 reps Cable rows: 2 x 12-8 reps Shrugs: 5 x 12-3 reps
Side laterals: 4 x 12 reps Dumbbell shoulder press: 3 x 12-4 reps Standing behind-the-neck military press: 3 x 4 reps Upright rows: 3 x 12-8 reps Rear laterals: 4 x 12-8 reps
Dumbbell curls: 3 x 12-6 reps Hammer curls: 4 x 12-6 reps Cable curls: 3 x 12-6 reps Dips: 5 sets to failure Triceps pushdown: 3 x 12-4 reps Close grip bench: 3 x 10-6 reps Skull crushers: 3 x 15-10 reps
Squats: 6 x 12-3 reps Leg press: 3 x 8-3 reps Dead-lifts: 5 x 12-3 reps Lunges: 3 x 12-6 each leg Leg curls: 3 x 12-6 reps Seated calf raises: 5 sets to failure
Cardio is done every training day. Either jogging for 20-30 minutes, or stair climber for 20 minutes. From time to time, I would substitute jogging for 10 min HIIT sessions on the treadmill. I would sprint for 30 seconds, jog for a min, and repeat until 10 minutes or more passed. Abs are done 3x a week.
 Click Image To Enlarge.Amado Serna.
My suggestion for others would be to make sure you are doing it for the right reasons. If you are doing it for other people, you will most undoubtedly fail. Personally, my dad tried to push me to lose weight for years, but I would never stick with it.
 Click Image To Enlarge.Make Sure You Are Doing It For The Right Reasons. It was being forced upon me and my heart wasn't in it. I began to succeed when I made the decision it was time to change and my heart was in it. I wanted to change for myself and no-one else. I am still working as hard, if not harder; almost two years into it than I did the first day I set foot in the gym. 
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