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real name
Chris AKA P28 Bread Truck
age
30
gender
Male
location
Elkridge, MD, US
gym
La Fitness
occupation
P28 Athlete ProTan Athlete
Overall Goal
///
Compete
I'm looking to change my life and impact those around me. I also wanna be featured as a spotlight on body building.com in 6 months. Pretty high goal i know but you gotta shoot for the stars right.March of 2012 i really focused hard on this Dymatize
Progress & Goals
BEFORE
Apr 4, 2012
CURRENT
Oct 9, 2012
152.3 Lbs.
LEAN BODY MASS
7.7 Lbs.
BODY FAT
CURRENT WEIGHT
160
Lbs.
Apr 16, 2013
CURRENT BODY FAT
4.8
%
Apr 16, 2013
PROGRESS HISTORY
Lbs.
2012-02-25,2012-03-05,2012-03-19,2012-04-10,2012-04-12,2012-04-16,2012-04-24,2012-05-01,2012-05-11,2012-05-19,2012-05-23,2012-05-29,2012-06-13,2012-06-17,2012-06-22,2012-06-29,2012-07-09,2012-09-06,2012-09-24,2012-10-09,2012-10-11,2012-11-05,2012-11-15,2012-11-24,2012-12-16,2013-02-12,2013-02-21,2013-03-14,2013-04-11,2013-04-16
200,190,185,170,168,168,165,165,160,160,160,160,155,155,155,155,150,153,150,150,150,150,160,165,170,173,175,172,165,160
Mar 22, 2013
170 Lbs.
%
2012-02-25,2012-03-05,2012-03-19,2012-04-10,2012-04-16,2012-04-24,2012-05-01,2012-05-19,2012-05-23,2012-05-29,2012-06-13,2012-06-17,2012-06-22,2012-06-29,2012-07-01,2012-09-06,2012-09-24,2012-10-09,2012-10-11,2012-11-05,2012-11-16,2012-11-24,2012-12-16,2013-02-12,2013-02-21,2013-03-14,2013-04-11,2013-04-16
20,19,15,13,12.2,11.9,11.5,11.3,10.5,10,9.5,9.5,8.6,8.6,8,6.3,5.3,5.1,5.1,5.1,4.8,4.8,4.8,4.5,4.1,4,5,4.8
Mar 22, 2013
5 %
Lbs.
2012-02-25,2012-03-05,2012-03-19,2012-04-10,2012-04-12,2012-04-16,2012-04-24,2012-05-01,2012-05-11,2012-05-19,2012-05-23,2012-05-29,2012-06-13,2012-06-17,2012-06-22,2012-06-29,2012-07-09,2012-09-06,2012-09-24,2012-10-09,2012-10-11,2012-11-05,2012-11-15,2012-11-24,2012-12-16,2013-02-12,2013-02-21,2013-03-14,2013-04-11,2013-04-16
160,153.9,157.2,147.9,146.2,147.5,145.4,146,141.6,141.9,143.2,144,140.3,140.3,141.7,142.6,138,143.4,142.1,142.4,142.4,142.4,152.3,157.1,161.8,165.2,167.8,165.1,156.8,152.3
Programs
My Workout Philosophy View My Full Workout Program
the aftermath and now is final what i do to make it work
Chest Day 2 mile pre workout run get nice and warm. Dumbbell Flat, decline, incline bench. 7 sets of 10 reps each. Pec Deck 7 sets 15 reps Dumbbell pullovers 7 sets of 10 reps Dumbbell butterflies 7 sets of 10 reps Cable crossovers under 7 sets of 10 reps ... Barbell @ 135 decline, incline, flat bench. 7 sets of 15 reps Back and Biceps Warm Up good. Work out: Face Pulls 4 sets 10 reps One arm row 4 sets 10 reps Bent over rows rope- 4 sets 10 reps T-Bar rows- 4 sets 10 reps Lat pull downs wide grip- 4 sets 10 reps Lat pull downs Hammer grip- 4 sets 10 reps ... hammer row- 4 sets 10 reps Cable front pull downs arms locked out- 4 sets 10 reps Biceps: Thor hammer grip dropset ( from highest weight and go down 5lbs till you reach the lowest weight) isolation curls- 3 sets 10 reps each arm (elbow on inside knee) EZ curls- 3 sets 10 reps Reverse curls- 3 sets 12 reps Low Cable curls- 3 sets 10 each arm High Cable curls- 3 sets 10 reps 2 Mile post workout run Legs Warm up- 2mi run 3 rds. of 15- Mountain Climbers 30- Glute Bridges 50 -air squats Workout: 4 sets 0f 10-12 reps leg extensions 4 sets of 10-12 reps leg curls ... 4 sets of 8-10 reps Abductions 3 sets of 8-10 reps single leg press 3 sets of 8-10 reps normal leg press 4 sets of 8-10 reps weighted lunges barbell 3 sets of 8-10 reps hack squats 3 sets of goblet squats dumbbell 7 sets of 30 reps weighted calf raisers Shoulders and Triceps the HIIT version NO REST AT ALL!!!!! H.I.I.T 20 minutes on treadmill Front Raises Barbell-4 sets 20 reps Shoulder Press- 4 sets 20 reps Side Raises - 4 sets 20 reps Rear Delt Raises- 4 sets 20 reps 10 minute steady cardio ... Rockers triceps- 4 sets 20 reps Triceps pushdowns - 4 sets 20 reps One arm push down - 4 sets 20 reps V-Bar extensions - 4 sets 20 reps Cardio & Core 24" Box jumps Core: Incline sit-ups- 4 sets (place curl bar behind head and hold as wide a grip as you can. Do as many as you can) hyperextension sit-ups- 4 sets of 30 reps Cable elbows to knees- 4 sets center, 4 sets on each obliques (20 reps) Cable twist- 4 sets of 15 (use the rope, tie a knot on one end) ... Knees to elbows- 4 sets of 20 reps (pull-ups bar) 3 RDS of: crunches bicycle kicks side oblique crunches flutter kicks (25 each leg) hello dollies leg levers bench.
My Nutrition Program View My Full Nutrition Program
carbs all day i am only eating lean meats and using ALLMAX supplements to fill in the void of what im missing one high calorie meal a week.
Chicken
Talapia
Salmon
Tuna
Turkey
Eggs
Carbs
sweet potato
whole wheat pasta
brown rice
Vegetables
Asparagus
Broccoli
Cabbage
Cauliflower
Celery
Collard Greens
Garlic
Kale
Lettuce
Mushrooms
Salad Greens
Spinach
String Beans
Summer Squash
Zucchini
Seasonings
Crushed Red Pepper
Pepper
Lime
Garlic
Lemon Pepper
Fats
Almonds
Peanut butter
Avacado
Olive oil
My Supplement Program View My Full Supplement Program
ChrisGetStrong1 has not added any program information.
My Motivation Program View My Full Motivation Program
People who say its too late and ill never make it. and my family
ChrisGetStrong1 updated his body fat from 5% to 4.8%, a loss of 0.2% in 5 days.
Apr 16, 2013 | Like
enaphal likes this.
ChrisGetStrong1 updated his weight from 165 Lbs. to 160 Lbs., a 5 Lb. loss in 5 days.
Apr 16, 2013 | Like
Amdandati likes this.
ChrisGetStrong1 3 weeks out from next show oh yeah its gettting real Follow me on IG @p28breadtruck and @p28foods
Apr 16, 2013 | LikeChrisGetStrong1 updated his weight from 172 Lbs. to 165 Lbs., a 7 Lb. loss in 28 days.
Apr 11, 2013 | Like
enaphal likes this.
ChrisGetStrong1 updated his body fat from 4.1% to 4%, a loss of 0.1% in 21 days.
Mar 14, 2013 | LikeChrisGetStrong1 updated his weight from 175 Lbs. to 172 Lbs., a 3 Lb. loss in 21 days.
Mar 14, 2013 | Like
Visitor Comments
tnfitguy
thanks for accepting my friend request chris. your transformation is very motivating. congratulations on all your hard work. the payoff looks amazing.
Feb 21, 2013 7:24pm
ivanthegreat
Wow... that reminds me of when I weighed myself with different scales just for giggles. So much variance! It would be nice to know my true body fat but I think the mirror is the best guide :). Keep it up man, you'll get those bottom abs in no time. Also, keep logs of your contest prep. I'm 15 weeks out from stepping on stage for the first time. Time for shredded glutes! Enjoy your prep my friend.
Jul 9, 2012 7:32pm
ivanthegreat
P.S. good luck to you on the Dymatize's transformation challenge. Awesome work bud!
Jul 9, 2012 1:23pm
ivanthegreat
Thanks so much, Chris! Yeah I'm not a good judge of bodyfat, that device where you hold it with both hands and hit start said 10%. Hopefully you're right and I'm under lol.
Jul 9, 2012 1:22pm
n2theburn
Exactly, my high is the fitness life, good sex and chocolate (not necessarily in that order) I don't even drink, not worth the calories and who wants to put crap in their body when we work so hard on them! Have a great one!
Jul 4, 2012 3:05pm
soccerdad5
Chris, I appreciate it. Yeah, it has been a tough 1 1/2 weeks for our family. I did as good as I could under the circumstances. I thought I could bring a little better fitness but this is why we can always strive to get better.
Jul 3, 2012 7:23am
soccerdad5
Awesome story! My dad was a big reason I did this. He had a lot of heart issues 5 years ago and on Wednesday had open heart surgery. Big wake up call for me. Found out he has made it the furthest out of our family at 74 years of age. I want to live a lot longer (with better quality) than that. Keep up the good work!
Jun 30, 2012 11:03am
soccerdad5
Awesome transformation! You truly "transformed" your body. "Why" did you do it? Just want to know your motivation.
Jun 30, 2012 10:17am
ChrisGetStrong1 5days out from Boston show in area stop and see me at the P28 Foods Booth. @p28breadtruck
Apr 30, 2013 | Like