Vital Stats

Name: David Shutler

Email: dshutler55@gmail.com

Bodyspace: batlats

David Shutler David Shutler

Before:

Age:
25
Height:
6'1"
Weight:
245 lbs
Body Fat:
12-14%

After:

Age:
25
Height:
6'1"
Weight:
205 lbs
Body Fat:
6%


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."


Supplements

The supplements I took during my transformation are the same ones I swear by today.

Morning and Post Workout:

During Workout:

Post-workout:

Once Daily:

Before Bed:


Diet

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 1:

Meal 2:

Meal 3:

Meal 4: Pre Workout

Meal 5: Post Workout

Meal 6:

Meal 7: Before Bed


Training

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.