Remember this is What I did back in 99, but be careful when using the same supplements as I used. Do your research first bc new studies may have come out since 99 that show different findings and maybe even recommendations not to use them.

Measurements(I’m not sure they are all accurate. bc back then I didn’t exactly know what I was doing), but here is what I have recorded In My Log.

Dec 1st 2009

Weight: 140lbs

Chest : 35 1/4

Waist :29 1/4

Hips:33 3/4

Shoulders: 42 1/2

Right Bicep:10 7/8

Neck: 13 3/8

Right Calve: 14 1/2

Upper Thigh: 19 1/4

Nutritional Info

My plan was to consume 189g  of Carbs, 252g of Protein , and 84g of Fat

On Workout Days

Meal A: Myoplex Shake, 1 tbsp Udos Oil, 1tsp glutamine, 1,000mg Vitamin C, 20mg Vandyl sulfate

Meal B: Myoplex Shake, 1.5 scoops Precision Protein(30g protein), 1 tbsp udos oil, 1 pack ultra fuel,1 serving Phosphogen HP, glutamine 1tsp, Vitamin C 1,000 mg, 40mg Vandyl Sulfate

Meal C: 6oz chicken breast, 1 cup brown rice, Multi Vitamin(no iron)

Meal D: 4 Hard Boiled Eggs

Meal E: 6oz chicken breast,1 cup mixed vegtables

Meal F: 2 scoops Precision Protien, 1.5 tbsp Udos Oil,1tsp glutamine, 1,000mg vitamin c

Non Workout Days

Meal A: Myoplex Shake, 1 tbsp Udos Oil, 1tsp glutamine, 1,000mg Vitamin C, 20mg Vandyl sulfate

Meal B:  1 scoops Precision Protein(20g protein), 4 hard boiled eggs, 1.5 cups brown rice

Meal C: 6oz chicken breast, 1.5 cup brown rice, multi-vitamin

Meal D:  1 Myoplex Shake, 2 cups popcorn, 1 tbsp Udos oil

Meal E: 6oz chicken breast,1 cup mixed vegtables

Meal F: 2 scoops Precision Protien, 1 tbsp Udos Oil, 1tsp glutamine, 1,000mg vitamin c

Explanation of Sups Used

Myoplex:Meal Replacement Shake by EAS

Precision Protein Protein powder with no carbs or fat

Ultra Fuel:Carbohydrate Drink(without fuctose)

Udos Oil: A mixture of all essential fats

L-Glutamine:An Amino Acid that the body uses to help your muscles combat the stress of exercise trauma,lack of calories, or illness.

Vandyl Sulfate:Used to increase insulin sensitivity and muscle pumps.(don’t use longer than 2 weeks at a time)

You Can Find Most of These Products HERE or Suitable Replacements. Check them out NOW!

Workouts

Only 3 workouts a week, 5min warm-up, rest 3min btw sets

Session 1(Chest, Shoulders, Triceps)

Flat BP  30/8, 90/8, 100/5, 110/2, 115/1, (Burn out-90/9 )+Superset( Incline DB  Flys 52/10)

Shoulder Press 10/8, 30/8,35/6, 40/4, 50/2(Burn-out-30/9)+Superset(Side Raises 20/9)

Shrugs  20/8, 52/15, 52/13, 62/9, 72/8, 52/14

Dips 0/15, 0/9, 0/10, 0/9, (Burn-out 0/8)+Superset(Tricep Pressdowns 30/15)

Crunches 5/12, 15/8,  25/5, 50/1

Session 2 (Legs)

Squats  30/8, 100/8, 110/6,120/4, 130/2, Burn-out(100/12)+Superset(Leg ext. 108/12)

Stiff-Legged Deadlifts  30/8, 60/12,65/6, 75/4, 95/2, Burn-out(60/12)+Superset(Hamstring curls 33/12)

Calve Raises  30/8, 90/failure

Reverse Crunches   0/8, 0/6, 0/4, 0/2

Session 3(Back, Biceps)

Wide Grip Pull-ups    0/5, 0/4, 0/3, 0/6

One-arm DB rows  10/8, 26/8, 31/6, 36/4, 41/5 Burn-out(26/12)+Superset(Lat Pulldown, behind neck 30/40)

Standing DB Curls  10/8, 26/8,  32/3+(Superset chambered bar reverse curls 26/8), 10/30+(Superset chambered bar reverse curls 26/6), 32/1+(Superset chambered bar reverse curls 26/4)

Crunches 10/30, 15/16, 0/29, 0/9

Post any of your questions in the comments section and I will respond ASAP

So to start things off here are a few more pictures from back in 99 where It all began. If you have been following me on bodyspace then you have definitely seen the famous before picture where I look like a starving Ethiopian Kid. I have had a lot of people question whether or not that is actually me, I really can’t do much more to prove that it is, but this might help. 3 more pictures (original photo scans) and the original picture from back in 99 enjoy and keep working hard, you will get there!