Name: David Shutler
Why I Got Started
I started weight lifting when I was in junior high, and eventually got really into bodybuilding and nutrition when I was in college. I always thought you had to have a big "bulking" offseason to put on muscle. Boy did I find out the hard way. I managed to get up to almost 250 pounds in March of 2008 which was my all time heaviest.
It wasn't until one day I stepped on the treadmill and was reading a magazine at the same time, when I finally had to stop the treadmill after running one mile. I was so out of breath! I decided it was time for a change. I knew I could still maintain my muscle mass if I dieted down right. And diet is what I did.
How I Did It
It definitely wasn't easy, but I challenged myself to get into the best shape of my life. I knew I had the discipline, and you have to learn to control your mind first and foremost in order to control your body. I wanted to be a fitness model. And that is where I stand today. From 245 pounds to 205 pounds at about 6-7% body fat.
I accomplished getting in my first magazine Exercise for Men Only in May of 2009 and look to do a lot more in the future, with Muscle and Fitness being one of my ultimate goals. The COVER! That is definitely high atop my list of "To do's."
The supplements I took during my transformation are the same ones I swear by today.
Morning and Post Workout:
Because I was so heavy at 245 and eating around 4000 calories, losing the fat and weight at first wasn't tough for me. I cut back on my carbohydrate intake, kept my fat intake around the same, and kept my protein high to avoid the breakdown of muscle.
When first starting out the diet, I was eating probably close to 3500 calories, and slowly came down as my weight came down. I aimed to lose 1 or 2 pounds per week. A sample day looked like this:
Meal 4: Pre Workout
Meal 5: Post Workout
Meal 7: Before Bed
I am a big believer in a mix of power and hypertrophy style workouts ... so that is how I divided it during the week. I would have two full body days split into two(one upper and one lower) where I focused more on a powerlifting scheme with more weight and less reps.
The other three days I would train with higher volume (more reps and more sets, moderate to lighter weight to get that good pump). I think this is one of the best ways to continue to see results if your nutrition is on point. A sample week looked like this, and actually this is similar to what I follow now:
Day 1: Upper Body Power Day
Day 2: Lower Body Power Day
Day 3: Cardio
Day 4: Back/Chest Hypertrophy
More sets and reps, use similar exercises to Monday, but good to switch it up and add things. Don't be afraid to go into rep ranges of 15-20 reps. Remember, quality over quantity! Don't sacrifice form for ego!
Day 5: Lower Body Hypertrophy
Day 6: Shoulders/Arms Hypertrophy
Day 7: Rest
It is important to note that after a lot of these workouts I was doing some additional cardio-30 minutes usually slow walk on an incline or doing the Stairstepper/Elliptical. I would even sometimes go in to do just cardio on Sundays. I was extremely motivated!
Suggestions for Others
My suggestion for others when they ask me how they achieve a great physique: Persistence, Passion and Patience. You must have discipline in order to accomplish great things. Sacrifices must be made, but that is what makes you stronger in the long run.