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Overall Goal
///
Gain Muscle
Stay healthy and live a long life
Progress & Goals
BEFORE
Mar 15, 2011
CURRENT
Sep 30, 2012
200.7 Lbs.
LEAN BODY MASS
22.3 Lbs.
BODY FAT
CURRENT WEIGHT
223
Lbs.
Feb 18, 2013
CURRENT BODY FAT
10
%
Feb 18, 2013
PROGRESS HISTORY
Lbs.
2011-03-21,2011-11-20,2011-12-25,2012-07-01,2012-07-26,2012-09-30,2012-10-12,2012-10-28,2013-02-18
252,225,230,220,217,210,200.6,213,223
Aug 25, 2013
230 Lbs.
%
2011-11-20,2012-09-30,2012-10-12,2012-10-28,2013-02-18
8,6,5,8,10
Aug 25, 2013
7 %
Lbs.
2011-03-21,2011-11-20,2011-12-25,2012-07-01,2012-07-26,2012-09-30,2012-10-12,2012-10-28,2013-02-18
231.8,207,211.6,202.4,199.6,197.4,190.6,196,200.7
Philosophy
My Workout Philosophy View My Full Workout Philosophy
olu23 has not added any philosophy information.
My Nutrition Philosophy View My Full Nutrition Philosophy
olu23 has not added any philosophy information.
My Supplement Philosophy View My Full Supplement Philosophy
olu23 has not added any philosophy information.
My Motivation Philosophy View My Full Motivation Philosophy
My Motivation Program
How do I not stay motivated? Its just in my blood
Visitor Comments
claudeneabel1
such an amazing transformation. very inspiring. Keep up the good work.
May 20, 2013 7:39pm
verwolf
I have been working out for almost a year and have shaped up to a thin lean body, but I am looking at bulking up and had the below things in mind:
1. Change from ON Whey to ON Pro-Complex or Pro-Complex gainer
2. If i switch proteins to Pro-Complez as it contains Glutamine, Stop ON CGT Add ON Creatine
3. Continue with Opti-Men and Fish-oil
4. Need a digestive supplement, not sure what to do
And any other changes u recommend. My Goal is to get a body just like you :)
Please help!
Mar 23, 2013 5:04am
verwolf
Diet (main)
Morning - 3 banana's + 1 tbsp honey + ON Optimen 1 tab + 1 tab Fishoil
Pre work out - 2 tbsp coffee espresso + 100% ON Whey with 1 tbsp CGT
Post work out - 2 scoops Whey + 2 tbsp CGT
Lunch - Brown rice + Steam cooked chiken
Meal 3 - 8 egg whites
Meal 4 - Oranges and other fruits
Dinner - Green salads + 1 tab fishoil
Meal 5 - Casein (if needed)
Mar 23, 2013 5:03am
verwolf
Hi buddy,
sorry for the late response. I was not in town and had no access to the internet. Below is my work out schedule:
Mon - Legs, Tue - Shoulders, Wed - Chest, Thus - Back, Fri - Legs, Sat - Triceps &amp;amp; Biceps
Mar 23, 2013 5:02am
inaumu
Thank u for the add. Right now im 5 foot 9 inches at 215 pounds. My training is chest on Monday, legs and calves on Tuesday, back on wednesday, shoulders Thursday, arms on Friday, 40 mins of cardio everyday and abs on every other day. My diet is 6 oz of protein with every meal. 6 meals a day with three meals with 3 oz of carbs with three meals. And carbs r cycled every three days.
Mar 14, 2013 3:55am
anjumsharma
Been following your workout and diet routine, awesome stuff but have a question regarding weight lifting, were you increasing weight after each set?
Jan 14, 2013 7:28pm
adrian294
Cheers mate for adding me !!! Any good tips for losing body fat. I was at 16% and am now at about 22% ?? Goal set at about 12% any help ???? Thanks
Jan 11, 2013 8:38am
WBNATL
Thanks bro! I knew you had it in you from the first time seeing your profile on here. I really hope you continue competing and crushing the competition...lol.
Nov 2, 2012 12:03pm
WBNATL
Awesome awesome awesome Olu! You did it and you did it well. Look at you bro taking first and well deserving of the win. Now you can call yourself a body builder. You looked great on stage. Proud of you my dude.
Oct 29, 2012 8:27am
Jmay823
Fun! If I take top 2, then I will want to do Jr. Nationals next June in Chicago. That will give me a good offseason during the winter to put some needed muscle on to compete with the big timers. :-)
Oct 18, 2012 4:40pm
bigeddie10
Way to go man. Looking jacked and complete. Congratulations on your WIN.
Oct 18, 2012 3:42pm
olu23 is now friends with soccerdad5, mrlongisland1 and 1 other.