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Body Transformation: Less Stress, More Success!


Life came easy to Fernando when he committed to health and fitness. He saw improvements across the board and let the tidal wave of inspiration carry him into uncharted waters! by Male Transformation Of The Week

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BodySpace Activity
sunflowersam Arms and abs today. At the midpoint of the Jaime Eason Live Fit Program and the Transformation Challenge! kateb30 3 days out of the gym and I'm climbing the walls- I know it's all in my head but it's like I can SEE myself getting softer- yuck! bLondebeotch updated her weight from 195 Lbs. to 188.5 Lbs., a loss of 6.5 Lbs. in 1 day.

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Feb 20, 2013

Name: Fernando Escobar Email: fednan500@yahoo.com BodySpace: TheNeZ

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AGE 25 HEIGHT 5'9"

AGE 29 HEIGHT 5'9"

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Bodybuilding.com - Body Transformation: Less Stress, More Success!


WEIGHT 232 lbs BODY FAT 25% WEIGHT 178 lbs BODY FAT 7%

Why I Decided to Transform


I started my journey at age 25. I was a fatty for as long as I could remember and grew tired of it. There are risks people take for being unhealthy, whether they believe it or not. I wasn't willing to take those risks. My two brothers suffered from similar weight-related issues, so I transformed my body to motivate them, too. I was always an energetic, silly, and talented individual, but I kept to myself and wasn't happy inside. I didn't know where I was going with my lifestyle change or how to approach it. One thing was certain: I wanted a happier life with less stress and more success. When I started receiving compliments and seeing results, there was no turning back. I felt amazing and wanted to share my success with others. I became a certified personal trainer and it all went uphill from there. My personality never changed, but I was more outgoing and visibly happier. My new appearance helped boost clientele and my new-found confidence got me places I never thought I'd be. People said things like, "If you want to make a serious change, have a chat with Fern. That guy has it all figured out," or "You're that guy with the abs right?" I became that guy. Because of my success, I improved many aspects of my life that were already there, but waiting to flourish. We can all improve, so why the hell not?

How I Accomplished My Goals


With the will to understand and the heart to push through any obstacle, I strive for perfection. This is a never-ending battle that some will grow to love. I researched how to improve my physique every day. I was inspired by the idols of the fitness world and used them as motivation. I was never into hardcore bodybuilding, but after my trials, I realized one must apply a bit of everything to achieve greatness. If I can do it, anyone can. To speed up the transformation process, I researched as much as possible about nutrition. There's always something new to learn; you can always improve. Dieting will be your number one priority. It can make you slim or turn you into a fire-breathing dragon. During my studies and through practice, my simple exercise routines evolved into complex and more beneficial training regimens. I went from a runner and calisthenics freak to an athletic, cross-training, bodybuilding, martial arts gorilla. I've never thought about quitting. I always improved due to my willingness to study and learn as much as I could about how to effectively transform.

Supplements that Helped Me Through the Journey


With Meal 1
ON Opti-Men 1 serving

ON Pro Complex 1 serving

Cellucor M5 Extreme 1 serving

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Intra-workout

Bodybuilding.com - Body Transformation: Less Stress, More Success!

SciVation Xtend 1 serving

With Meal 2
ON Opti-Men 1 serving

ON Pro Complex 1 serving

Before Bed
ON Gold Standard 100% Casein 1 serving

Diet Plan that Guided My Transformation


My diet is clean and simple. I may even double what's listed if I'm bulking for mass. I drink at least one gallon of water per day and sleep 6-8 hours.

Meal 1: Breakfast/Pre-workout
Oats 2 cups

ON Pro Complex 1 scoop

Egg Whites, hardboiled 3

Egg, hardboiled 1

Banana 1

Meal 2: Post-workout
Chicken Breast 6oz

Brown Rice 1 cup

Asparagus Spears 5

ON Pro Complex 2 scoops

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Meal 3

Bodybuilding.com - Body Transformation: Less Stress, More Success!

Salmon 6oz

Spinach 2 cups

Almonds 1/2 cup

Meal 4
Turkey 6oz

Broccoli 1 cup

Asparagus Spears 5

Meal 5
Chicken Breast 6oz

Green Peppers 1/2 cup

Onions 1/2 cup

Red Peppers 1/2 cup

Brown Rice 1 cup

Spinach 2 cups

Meal 6: Before Bed


ON Gold Standard 100% Casein 1 scoop

Sample Grocery List


Tuna Chicken Salmon Sardines Turkey Eggs

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Bodybuilding.com - Body Transformation: Less Stress, More Success!


Cottage Cheese Greek Yogurt Beans Garlic Avocados Tomatoes Mushrooms Sweet Potato Yams Spinach Asparagus Kale Vegetables Nuts Oats Red Wine

Training Regimen that Kept Me on Track


Day 1: Morning Chest, Afternoon Biceps/cardio
Barbell Bench Press - Medium Grip

4 sets, 12, 10, 8, and 6 reps

Barbell Incline Bench Press - Medium Grip

4 sets, 12, 10, 8, and 6 reps

Straight-Arm Dumbbell Pullover

4 sets, 12, 10, 8, and 6 reps

Weighted Bench Dip

4 sets, 12, 10, 8, and 6 reps

Flat Bench Cable Flyes

1 set to failure

Close-Grip EZ Bar Curl

4 sets, 12, 10, 8, and 6 reps

Incline Hammer Curls

4 sets, 12, 10, 8, and 6 reps

Incline EZ-Bar Curl (Shown w/ dumbbells)

4 sets, 12, 10, 8, and 6 reps

Wide-Grip Standing Barbell Curl

4 sets, 12, 10, 8, and 6 reps

Dumbbell Alternate Bicep Curl

4 sets, 12, 10, 8, and 6 reps

Jogging-Treadmill

1 mile

Printable Page

PDF Document

Day 2: Morning Legs/cardio, Afternoon Triceps

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Bodybuilding.com - Body Transformation: Less Stress, More Success!


Smith Machine Squat

1 warm up set of 10-20 reps

Barbell Squat

4 sets, 12, 10, 8, and 6 reps

Leg Extensions

4 sets, 12, 10, 8, and 6 reps

Barbell Deadlift

4 sets, 12, 10, 8, and 6 reps

Seated Leg Curl

4 sets, 12, 10, 8, and 6 reps

Glute Kickback

4 sets, 12, 10, 8, and 6 reps

Leg Press

4 sets, 12, 10, 8, and 6 reps

Elliptical Trainer

5-10 min high resistance

Push-Ups - Close Triceps Position

4 sets to failure

Close-Grip Barbell Bench Press

4 sets, 12, 10, 8, and 6 reps

Triceps Pushdown - Rope Attachment

4 sets, 12, 10, 8, and 6 reps

Cable One Arm Tricep Extension

4 sets, 12, 10, 8, and 6 reps

Incline Dumbbell Triceps Extension (Shown w/ barbell)

4 sets, 12, 10, 8, and 6 reps


Cable Rope Overhead Triceps Extension

4 sets, 12, 10, 8, and 6 reps

Printable Page

PDF Document

Day 3: Abs/taekwondo
Decline Crunch (Weighted)

4 sets to failure

One-Arm High-Pulley Cable Side Bends

4 sets to failure

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Bodybuilding.com - Body Transformation: Less Stress, More Success!


Oblique Crunches - On The Floor

4 sets to failure

Seated Barbell Twist

4 sets to failure

Hanging Leg Raise

4 sets to failure
Printable Page PDF Document

Taekwondo: 3 rounds, 5 min

Day 4: Morning Back, Afternoon Shoulders/cardio


Pullups

4 sets to failure

Seated Cable Rows

4 sets, 12, 10, 8, and 6 reps

Wide-Grip Lat Pulldown

4 sets, 12, 10, 8, and 6 reps

Bent Over Barbell Row

4 sets, 12, 10, 8, and 6 reps

Romanian Deadlift

4 sets, 12, 10, 8, and 6 reps

Dumbbell Shrug

4 sets, 12, 10, 8, and 6 reps

Handstand Push-Ups

4 sets, 12, 10, 8, and 6 reps

Standing Military Press

4 sets, 12, 10, 8, and 6 reps

Standing Dumbbell Press

4 sets, 12, 10, 8, and 6 reps

Side Lateral Raise

4 sets, 12, 10, 8, and 6 reps

Front Dumbbell Raise

4 sets, 12, 10, 8, and 6 reps

Reverse Flyes

sets, 12, 10, 8, and 6 reps

Cable Rear Delt Fly

4 sets, 12, 10, 8, and 6 reps

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Bodybuilding.com - Body Transformation: Less Stress, More Success!


Jogging-Treadmill

1 mile

Printable Page

PDF Document

Day 5: Rest Day 6: Abs/taekwondo


Decline Crunch (Weighted)

4 sets to failure

One-Arm High-Pulley Cable Side Bends

4 sets to failure

Oblique Crunches - On The Floor

4 sets to failure

Seated Barbell Twist

4 sets to failure

Hanging Leg Raise

4 sets to failure

Taekwondo: 3 rounds, 5 min

Day 7: Rest

What Aspect Challenged Me the Most


The most challenging aspect is finding a balance for short- and long-term training and nutrition goals. Fully understand your goals, combine them with proper nutritional timing and daily macronutrient needs, and you will conquer anything.

My Future Fitness Plans


To stay natural and look jacked by mid-2013. My future plans are to continue this never-ending journey and compete one time when I hit my fitness goals. I say "one time" because I want to pursue greater ambitions waiting for me in the next few years. I'm an artist at heart and won't let it fade.

Suggestions for Aspiring Transformers


I'm always happy to inspire those who have the will to follow or have similar aspirations. I know with the grace of God that this momentum won't stop. You are greater than you believe.

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Bodybuilding.com - Body Transformation: Less Stress, More Success!


Believe in yourself and trust that you are unique. Understand that only you can truly defeat yourself in this battle. Remember where you came from, love your family, and always know where you want to be. Make time and research as much as possible to complete your goals quickly and safely. Train smart and hard, never starve, and always stay hydrated with excellent rest. Motivate the hell out of yourself every day with whatever or whoever inspires you.

How Bodybuilding.com Helped Me Reach My Goals


Bodybuilding.com helped boost my training and confidence through articles and the amazing community of BodySpace. I learned lots from the site and met great individuals who always keep me motivated. I want to personally thank Bodybuilding.com for creating a vast world of education and social networking. "Real living is living for others." -- Bruce Lee

Thanks
I want to thank my mom, dad, and everyone who believed in me. Much love to you guys.

Start Your Own Transformation Today

YOU COULD BE OUR NEXT TRANSFORMATION OF THE WEEK

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ABOUT THE AUTHOR

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Male Transformation Of The Week


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Have you made a dramatic change either by gaining muscle of by losing all the weight you have been hoping for?

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uriahsboy
BEASTMODE MAN! Awesome!
Feb 20, 2013 6:17pm | report

Body Stats
ht: 5'8" wt: 182 lbs bf: 10.0%

Rep Power: 113751

Sickvtec101
Good job bro
Feb 20, 2013 7:40pm | report

Body Stats
ht: 5'7" wt: 160 lbs bf: 13.0%

Rep Power: 76517

KettleBellFreak
"Fernando's personal plan." Everyone should construct their own plan for their own goals, just because a plan get's someone else ripped doesn't mean it'll do the same for you, everyone's muscle heads are developed differently. While fernando did an outstanding job, this doesn't mean someone else should follow his plan suit. This is a marketing scheme for the supplements he used because of his outstanding results. His supplements didn't do this, his hard work and nutrition did. Take advice and bits and pieces from every intelligent athlete you'd like to be able to compete with, but don't copy them. They aren't you and their body isn't yours. PS: This is not discrediting fernando at all, because dude you're a ******* beast.
Feb 20, 2013 8:09pm | report

Body Stats
ht: 6'1" wt: 182 lbs bf: 7.5%

Rep Power: -554882

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Bodybuilding.com - Body Transformation: Less Stress, More Success!


TheNeZ
agreed my two cents below bro...we are all unique, its all about finding what works for you.
Feb 21, 2013 12:29pm | report Rep Power: 10

Body Stats
ht: 5'9" wt: 177 lbs bf: 6.0%

Lmpintor1
Good Job!!!!
Feb 20, 2013 9:20pm | report

Body Stats
ht: 5'6" wt: 142 lbs bf: 15.0%

Rep Power: 10

Lmpintor1
Good Job!!
Feb 20, 2013 9:22pm | report

Body Stats
ht: 5'6" wt: 142 lbs bf: 15.0%

Rep Power: 10

Joedzilla
Good job sir. Loved your Burce's quote at the end :-)
Feb 21, 2013 7:13am | report

Body Stats
ht: 5'10" wt: 165 lbs bf: 9.0%

Rep Power: 10

BradHolland
**** nice job! I'm just starting so all the "proper nutritional timing and daily macronutrient needs" you mention is still way beyond me. I'll learn it though. Keep up the good work.
Rep Power: 10 Feb 21, 2013 9:35am | report

Body Stats
ht: 5'11" wt: 225 lbs bf: 22.0%

Coyote10
Awesome transformation man!
Feb 21, 2013 9:41am | report

Body Stats
ht: 5'9" wt: 166 lbs bf: 10.0%

Rep Power: 10

TheNeZ
Thanks everyone for the comments. I agree that you do not need to follow my plan because even my plan is always changing to improve adaption and evolution. I say find what you enjoy most and make the best out of it. The one thing that is true is that I did not get paid for this article and do not endorse any of the products listed. Yes they are listed here, but I never used products until I started my weight training, which I am only 4yrs into...I started my fat lose journey in 2005 till 2008 all natural no supps....I started weight training 2009 till today. Good Luck everyone!
Feb 21, 2013 12:26pm | report

Body Stats
ht: 5'9" wt: 177 lbs bf: 6.0%

Rep Power: 10

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jeffreyvink
nice work man!
Feb 21, 2013 12:42pm | report

Body Stats
ht: 5'10" wt: 159.28 lbs bf: 16.0%

Rep Power: 12291

Alicia1986
Wow, awesome job!!!
Feb 21, 2013 12:58pm | report

Body Stats
ht: 5'4" wt: 143 lbs bf: 29.0%

Rep Power: 10

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