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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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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: [email protected] BodySpace: TheNeZ
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AGE 25 HEIGHT 5'9"
AGE 29 HEIGHT 5'9"
www.bodybuilding.com/fun/body-transformation-less-stress-more-success.html
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12/03/13

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
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
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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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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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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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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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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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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Male Transformation Of The Week

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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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12/03/13

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
11/12
12/03/13

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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