I went to school in a black short sleeve shirt and a colleague of mine told me:”Hey Johnny you`ve gone fat, look at your belly.”

Those words made me realise a thing, f*%k bulking and muscle mass, i`ve bulked enough and i waited for summer to come faster.
When summer came i`ve already had a plan in my mind with a strict diet and some basic exercises from P90X (i will talk about this program in a future post) and a bodybuilder routine.

Let the bulk (muscle mass) go away and say hello to a shredded body with lean muscle mass!

So let me explain my new workout and diet plan.
Diet Plan
I was used to eat unhealthy as i`ve told you in the previous parts, and that made me put a lot of fat along with the muscle mass.

I stopped eating:

I stopped drinking sodas too and it was hard, i`ve noticed that i was a sugar addict in some ways, but i was determined to have a shredded body and get some lean muscle mass.

I ate 5 times a day, every day for 3 months, meals that included: chicken breast (cooked in the oven, or grilled), lots of fruits (apples, oranges, bananas but after workouts because of the carbs, etc), dark rye bread (one slice per meal), a lot of tuna, oatmeal, boiled eggs, cheese, vegetables and generally healthy stuff. I drank 3-4 litres of water per day, and sometimes milk. Remember though bulking isn`t good if you don`t know the proper way to do it.

Workout
From P90X i got the ab workout, some diet advices and a few plyometrics exercises.
2-3 days a week i ran 1 mile to improve my cardio and in the same time i got a nice tan because i ran in the heat just wearing shorts when the sun was shinning to catch two rabbits in one shot.
I went to the gym 4 times a week and had a normal workout program:

In 3 months i got my body from 87 kg to 73 kg and i really was shredded. I got V- shape abs and it was nice to have a body like the models from GQ.

Bulk isn`t an option!

Ups`n Downs in Bodybuilding Part 4
Ups`n Downs in Bodybuilding Part 3
Ups`n Downs in Bodybuilding Part 2
Ups`n Downs in Bodybuilding Part 1

I decided: “No More!” and i broke off with her.

And you know what?

Every bad thing has an opposite effect!

My ex-girlfriends sister had a boyfriend and he was a K1 fighter that enjoyed bodybuilding as much as i did.(let`s call him Jim)
Jim was older than me and he had the answers for everything. I was sad after my separation with my girlfriend but he took me “under his wing” and told me all kinds of bodybuilder secrets that he learned in years of bodybuilding. We were also gym partners and Jim really had a huge impact on me.
Ohh another thing that i forgot to say; I was the kind of guy that talked a lot especially during training yeah yeah, that guy that you hate in the gym that just comes to talk and Jim was a little bit harsh or severe with me but i understood the fact that he was trying to make me focus on building muscles, not on talking and jerking around.

So he disciplined me and was a good friend.

I admire Jim, he really knows what he wants from life and takes it with a full hand.
But one day i decided that i want to take steroids, i thought i could be more happy and feel better about me but i will tell you about those steroids in another part ( to be continued)

Bench Press
Horizontal Flies
Upright Rowing
Lat Pull Downs
Curls
Tricep curls
Squats

So, do 12 Bench Presses, then 12 Flies, then 12 Upright Rowing etc. until all of the exercises are done. If you can`t do all do 12 of each one then you should reduce the weight.It is easier to start light and move to heavier weights on another day.
After a 1-2 minute break do 12 reps of each exercise again (this is the second set).After that do a third set and when you finished with all the sets that meaning 3-4 sets, take a 2 to 3 day break, so the muscle can grow. In the day that you do the superset weight training eat more calories to have energy, and the rest days you should eat plenty of protein and carbohydrates ( don`t forget about the water).
After you get used to the light weights, use heavier ones, and change the exercises as you want.. do some abs exercise for example instead of curls etc.
Supersets increase Lactic Acid production, which helps boost Growth Hormone (GH) levels in the body. The body responds to the reduced pH (increased acidity) in the body from the production of Lactic Acid by secreting GH. GH is a powerful fat loss and muscle building hormone.
Try it, you will not regret it !