Male Weight Loss Transformations

“Dustin Dietze 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 | Dustin Dietze Muscle Makeover with Diet and Exercise

Dustin wanted to put on more size for sports so he got himself a gym membership and went to work. See how Dustin transformed his body and mind!

Vital Stats

Name: Dustin Dietze

Email: ddietze@uwo.ca

BodySpace: Dietze2

Before:

Age: 15

Height: 5’8″

Weight: 150 lbs

Body Fat: 10%

Waist: 30″

Hips: 35″

After:

Age: 18

Height: 5’9.5″

Weight: 162 lbs

Body Fat: 8%

Waist: 30″

Hips: 37.5″

Why I Got Started

I originally got started in the gym because I wanted to get bigger, stronger and faster for hockey. I started out doing a lot of cardio on the machines, not really knowing much about weightlifting. I saw a lot of big guys at the gym lifting heavy weights and I wanted to be able to do the same. So I watched people in the gym, watched videos on YouTube, read articles on Bodybuilding.com and created my own workout. Since then I have tweaked my workout routine many times by changing different exercises and amount of sets with each exercise.

How I Did It

I always played sports as kid and loved to be outdoors. I was always in shape but I wanted to add some size for hockey. So I got a gym membership at the age of 15 and started going every other day, doing mostly cardio. I quickly realized it wasn’t all about cardio and I needed to lift some weights if I wanted to get bigger. So I created my own workout routine by watching other people and reading on bodybuilding.com. I first started with a three day workout routine:

* Day 1: Upper Body

* Day 2: Lower Body/Cardio

* Day 3: Rest

I stuck to this routine for almost two years, until I realized I needed to split it up more and give my body some more rest. I now currently have a four day routine. I am also a very competitive downhill mountain bike racer. I enjoy riding my bike because I get a good adrenaline rush and it’s good to just relax and enjoy myself.

Supplements

* BSN Syntha-6: 1-2 scoops immediately after every workout

* USPlabs Jack3d: 1 scoop before every workout for a month, and then cycle off it for a month

Diet

Meal 1:

* 4 Eggs

* 5g Cheddar Cheese

Meal 2:

* 10.6 oz Chicken Fingers

* 1 scoop USPLabs Jack3d

Meal 3:

* Protein Shake with 2 scoops BSN Syntha 6

Meal 4:

* 9 oz Chicken Breast

Meal 5:

* 5 oz Prime Rib Hamburger

Meal 6:

* 540ml Vegetable Beef Soup

I try to make sure I eat at least 1 gram of protein per pound of body weight every day.

Training

Day 1: Chest/Triceps

* Barbell Bench Press: 1 warm up set of 8 reps, 1 set to failure, 1 set of 6-8 reps, 1 set of 4-6 reps, 1 set of 3-5 reps

* Incline Bench Press with Dumbbells: 1 set of 10 reps, 1 set of 8-10 reps, 1 set of 5-7 reps, 1 set of 8 reps

* Cable Flyes: 1 set of 12 reps, 1 set of 10 reps, 1 set of 8 reps, 1 drop set of 16-20 reps

* Skull Crushers with the EZ bar: 3 sets of 8-10 reps

* Weighted Dips: 1 set of 8 reps, 1 set of 5-7 reps, 1 drop set of 12-15 reps

* Triceps Pulldowns with Rope: 3 sets of 8-10 reps

Day 2: Back/Biceps

* Deadlifts: 2 warm up sets of 8 reps, 1 set of 7-8 reps, 1 set of 4-6 reps

* One-Arm Dumbbell Rows: 3 sets of 8-10 reps

* Weighted Pull Ups: 1 set of 8-10 reps, 1 set of 5-7 reps, 1 set of 4-6 reps

* Lat Pulldowns: 3 sets of 10-12 reps

* Bicep Curls with Dumbbells: 1 warm up set of 8 reps, 1 set of 8-10 reps, 1 set of 6-8 reps, 1 set of 5-7 reps

* Hammer Curls with Dumbbells: 3 sets of 8-10 reps

* Biceps Curls with EZ Bar: 1 set of 8-10 reps, 1 set of 6-8 reps, 1 set of 5-7 reps

Day 3: Legs/Shoulders/Abs

* Leg Press: 1 warm up set of 12 reps, 1 set of 8-10 reps, 1 set of 6-8 reps

* Leg Extension: 3 sets of 8-10 reps

* Calf Raises: 1 set of 20 reps, 1 set of 15 reps, 1 set of 10-15 reps

* Shoulder Press: 1 warm up set, 1 set to failure, 1 set of 6-8 reps

* Lateral Raises: 3 sets of 8-10 reps

* V-Ups: 1 set of 25-30 reps, 1 set of 15-20 reps, 1 set of 10-15 reps

* Sit-ups: 3 sets to failure

Day 4: Rest

Day 5: Start again at Day 1

Suggestions For Others

Set some goals and stick with them. Never give up, anything you believe you will achieve. Anybody can find the time in their day to make it to the gym, train hard and often and you will get the results you desire.

When you cheat in the gym, you are only cheating against yourself. What keeps me going is seeing my weights increase and my body change. I train as hard as I can now, because you never know what could happen tomorrow. Whenever I need some motivation to push harder at the gym, I read this quote to myself,

“The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you’re a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.”

Source: teenbodybuilding

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