Male Weight Loss Transformations

“Chase Doutre Muscle Makeover with-diet-and-exercise “

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Great success story! Read before and after fitness transformation stories from women and men who hit weight loss goals and got THAT BODY with training and meal prep. Find inspiration, motivation, and workout tips | Chase Doutre Muscle Makeover with diet and exercise Vital Stats

Name: Chase Doutre

Email: doutre@gmail.com

Bodyspace: chaserz

Before:

Age: 17

Height: 6’1″

Weight: 150 lbs

Body Fat: 16%

Chest: 38″

Thighs: 20″

Arms: 12″

After:

Age: 19

Height: 6’2″

Weight: 200 lbs

Body Fat: 10%

Chest: 42″

Thighs: 24″

Arms: 16″

Why I Got Started

I want to live a healthy lifestyle. I realized that sitting in my computer room all day and drinking Dr. Pepper and eating pizza pockets wasn’t going to take me far in life, and was in fact going to diminish my life. Now obviously with my stellar metabolism at the age of fifteen or so, I could get by eating terribly, especially since I played basketball competitively.

But I knew life wasn’t always going to be that nice. I needed to make a lifestyle change, something that I knew would keep me running optimally and allow me to live life to the fullest even after my amazing metabolism slows down to a normal pace.

Additionally, I was sick of being the weakest/scrawniest kid out of my group of friends. I was embarrassed to participate in any contact sport with them because I felt so frail. I needed to bulk up, so I could hold my own.

How I Did It

After I quit playing basketball in high school, my parents bought me a gym membership for my birthday. For a few months, I went to the gym 2-3 times a week but still wasn’t getting any of the results I would have liked, mainly due to my lack of knowledge on the subject.

So I went looking for information and came across Bodybuilding.com. After spending what felt like days researching exercise programs and dieting, I put myself on a good beginner program (Rippetoe) to start and adjusted my diet and just hit the gym hard. No more excuses.

Supplements

Morning:

* Multivitamin: 1 tab

* Omega 3 Fish Oil: 1 softgel

Post-Workout:

* Optimum Nutrition 100% Whey Protein Powder: 2 scoops

* ProLab Creatine: 5g

Night:

* Omega 3 Fish Oil: 1 softgel

Diet

Meal 1:

* 1 cup Kashi Cereal

* 1 cup Skim Milk

* 1/3 cup Blueberries

* 1 scoop Optimum Nutrition 100% Whey Protein Powder

Meal 2: Post Workout

* 2 Scoops Optimum Nutrition 100% Whey Protein Powder

* 2 tbps Natural Peanut Butter

* 1/3 cup Raspberries

Meal 3:

* 8 oz Chicken Breast

* 2 cups Spinach

* 1 cup Brown Rice

* 1 cup Milk

Meal 4:

* 6 Omega-3 Organic Eggs

* 2 pieces of Whole-Wheat Toast

* 1 cup Milk

* 1 Banana

Meal 5:

* 2 cans Tuna

* 1 cup Blueberries

* 1 cup Greek Yogurt

* 2 cups Broccoli

 

Meal 6:

* 2.5 cups Nonfat Cottage Cheese

* 1 large Carrot

Note: I also drink at least 1-2 gallon of water a day.

Training

Day 1: Chest/Abs

* Barbell Bench Press: 3 sets of 8-10 reps

* Incline Dumbbell Bench Press: 3 sets of 8-12 reps

* Weighted Dips: 3 sets of 8-12 reps

* Incline Dumbbell Flyes: 3 sets of 12-15 reps

* Decline Weighted Crunches: 3 sets of 15 reps

* Air Bike: 3 sets of 50 reps

Day 2: Legs

* Barbell Squat: 3 sets of 8-10 reps

* Leg Press: 3 sets of 8-12 reps

* Stiff Leg Deadlift: 3 sets of 8-12 reps

* Leg Curls: 3 sets of 8-12 reps

* Standing Calf Raises: 2 sets of 12-15 reps

* Seated Calf Raises: 2 sets of 12-15 reps

Day 3: Rest

Day 4: Back

* Deadlift: 3 sets of 5 reps

* Dumbbell Rows: 3 sets of 8-12 reps

* Pullups: 3 sets of 8-12 reps

* Seated Rows: 3 sets of 8-12 reps

Day 5: Shoulder/Traps/Abs

* Barbell Military Press: 3 sets of 8-10 reps

* Seated Dumbbell Military Press: 3 sets of 8-12 reps

* Side Lateral Raises: 2 sets of 8-12 reps

* Rear Cable Lateral Raises: 2 sets of 8-12 reps

* Barbell Shrugs: 2 sets of 10 reps

* Dumbbell Shrugs: 2 sets of 10 reps

* Hanging Leg Raises: 3 sets of 15 reps

* Weighted Ball Crunches: 3 sets of 15 reps

Day 6: Arms/Abs

* Barbell Curls: 3 sets of 8-12 reps

* Dumbbell Hammer Curls: 3 sets of 8-12 reps

* Preacher Curls: 2 sets of 8-12 reps

* Close Grip Bench Press: 3 sets of 8-12 reps

* Skull Crushers: 3 sets of 8-12 reps

* Rope Pulldowns: 2 sets of 8-12 reps

* Decline Weighted Crunches: 3 sets of 15 reps

* Air Bike: 3 sets of 50 reps

Day 7: Rest

Note: After my Post-Workout Shake, I always do 30 minutes of low intensity Cardio either on the Treadmill or the Elliptical, while sipping on water.

Suggestions For Others

1. Make exercise and nutrition a lifestyle. This isn’t a quick fix, you should always striving to be better. You aren’t going to lose 20 pounds in 2 weeks.

2. Get a lifting partner, it makes it so much easier to get up and go to the gym, when you have somebody else to push you and keep you going.

3. Drink lots of water, eat a lot of healthy food, and get lots of sleep, these are the things that I skimped out on at first that really hurt me. Just weightlifting alone isn’t going to put on muscle; you need to go all out.

Source: teenbodybuilding

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