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  1. #1
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    Lightbulb Kunder Transformation - Road to Achievement!

    Hello Beautiful People!

    Today is the day I will begin my crazy journey. I have joined this forum because there are many wonderful people on here who will keep me inspired and motivated along the way. The Goal for me is to physically transform from Dad bod, to someone like Greg Plitt, or close to it. I believed he had one of the most amazing physiques, May he rest in peace.

    There was a time I was actually in pretty in good shape. I was on the road, in hopes of one day being part of the MLB. Unfortunately, I suffered an injury that ended that dream. I used to train nearly everyday from the age 15 - 24. I am now 31 years old. I had some decent looking abs. The extent of my knowledge in diet, and fitness is quite high.

    At the age of 23 I decided to pack up my things and move from Canada to Australia. Long story short, I found the love of my life, got married, had 2 beautiful kids, bought a house, and never went back home; but made a new one. In these last 8 years I have let myself go. Kind of ashamed really. For someone who loves adventurous things, sports, and fitness, ive allowed unhealthy food choices, and alcohol get the better of me. Oh and smoking. Ive quit smoking just recently as of July 7, 2020. Its time to see how far I can push myself. No more Alcohol, no smoking, no Poor food! Here we go!

    My stats:

    31 Years old
    108kg
    183cm tall
    28% BF

    There will be no taking it easy! my first approach to this will be to Re composition my body. So when it comes to Diet I will be following my own modified version of the Famous Dave Palumbo Diet. This will be similar, except my version will have carbs, and wont necessarily put me into ketosis. I will save his true keto diet for when the time comes to begin cutting quickly. If anyone has an imput on this please share!

    My supplements as follows:

    Creating 6g a day
    Protein Powder - MacroMike Protein
    C4 Pre-workout
    Citriline Malate
    Extend BCAA
    The Brain Doctor by MacroMike - Nootropic to help me brain.

    If anyone has input on supplements that would be great!!

    With the training im not messing around..... If i Want to be like Arnold I will train like Arnold. So im not easing into it just straight hardcore here is the workout:

    Arnold Schwarzenegger Workout Plan Performed on Monday, Thursday

    Chest

    Bench press 5 sets, 6-10 reps
    Flat bench flies 5 sets, 6-10 reps
    Incline bench press 6 sets, 6-10 reps
    Cable crossovers 6 sets, 10-12 reps
    Dips 5 sets, to failure
    Dumbbell pullovers 5 sets, 10-12 reps
    Back

    Front wide-grip chin-ups 6 sets, to failure
    T-bar rows 5 sets, 6-10 reps
    Seated pulley rows 6 sets, 6-10 reps
    One-arm dumbbell rows 5 sets, 6-10 reps
    Straight-leg deadlifts 6 sets, 15 reps

    Abs

    Nonstop instinct training for 30 minutes



    Performed on Tuesday, Friday
    Biceps

    Barbell curls 6 sets, 6-10 reps
    Seated dumbbell curls 6 sets, 6-10 reps
    Dumbbell concentration curls 6 sets, 6-10 reps
    Triceps

    Close-grip bench presses (for the all three heads) 6 sets, 6-10 reps
    Pushdowns (exterior head) 6 sets, 6-10 reps
    Barbell French presses (interior head) 6 sets, 6-10 reps
    One-arm dumbbell triceps extensions (exterior head) 6 sets, 6-10 reps
    Shoulders

    Seated barbell presses 6 sets, 6-10 reps
    Lateral raises (standing) 6 sets, 6-10 reps
    Rear-delt lateral raises 5 sets, 6-10 reps
    Cable lateral raises 5 sets, 10-12 reps

    Forearms

    Wrist curls (forearms on knees) 4 sets, 10 reps
    Reverse barbell curls 4 sets, 8 reps
    Wright roller machine to failure

    Abs

    Continues 30 min


    Wednesday, and Saturday

    Squats 6 sets, 8-12 reps
    Leg presses 6 sets, 8-12 reps
    Leg extensions 6 sets, 12-15 reps
    Leg curls 6 sets, 10-12 reps
    Barbell lunges 5 sets, 15 reps

    Calves

    Standing calf raises -10 sets, 10 reps
    Seated calf raises 8 sets, 15 reps
    One-legged calf raises (holding dumbbells) 6 sets,12 reps

    30 min of uphill walking for cardio after each workout

    Sunday will Be a rest day!

    Again, any input Would be great.

    I will post pictures of me starting out, and I will also post a few pictures of me 7 years ago! I will also be doing picture updates every 2-3 weeks when I fly home from work!

    I hope by doing this I stay motivated to achieve what i set out to become.

    Thanks Everyone!

  2. #2
    Just joined M&S
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    Default

    Hey guys! So today was Day one I split chest and back with a twice a day workout! God Im not what I used to be Im so out of shape... it was really hard. I did it though and Im going to keep pushing forward.... as promised here are some pics of me seven years ago when I was in a healthy state

    Click image for larger version. 

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  3. #3
    Just joined M&S
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    Hey guys and as promised.... Im a bit embarrassed but here is me now 😞 but I will work hard to get to where I want to be! And keep you updated Click image for larger version. 

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  4. #4
    Just joined M&S
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    It’s been three weeks so far just an update for those following.... it’s been really tough though it’s strange I’m in a calorie deficit of around 300 calories but my weight has gone up 2kg.... I wonder if this is due to me starting creating mono hydrate. Could the creative actually retain that much water? My body is looking and feeling more solid

 

 

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