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!

Do you think that what is working for them now is the exact same things that worked for them in the past when they were first starting? or when they were intermediate? No of course not they had to try many different things to find out what actually worked. So why would you expect that you can just start using their present day routine with little or no experience and expect to achieve similar results?

You need to see behind the scenes and find out what routines they did in the beginning, what diet changes they have made, and while were at it why not see some pictures of the actual progress they made along the way. If you expect to achieve results over night your going to be very disappointed. So seeing a realistic picture time line of the changes that took place over time(no matter how insignificant they may appear) will help keep you on the right track to making continued progress.

Well your wishes are about to be granted. I have found a bunch of my old training logs, diet logs, progress pictures, measurements/statistics, and even some old videos of me working out at home when I was much smaller. This info goes back to 99 when I first began and continues all the way to present time. So you will really be able to have a detailed look at the journey that got me to where I am TODAY. Hopefully this insight well help you reach your fitness goals and dreams as well. Now were talking about over 10yrs worth of info, so there is bound to be some gaps here and there. It may not be an absolute complete day by day journey for the past 1o years, but it should definitely provide a lot of information and display how my routines and training style has changed throughout the years.

There is a ton of info for me to post, so this will be an ongoing series on my blog and will  last for a very very long time, so sit back and enjoy the journey as I show you how I actually went from a skinny no nothing very weak to a really proud and strong physique.

Please remember I’m here to help you out so PLEASE ask questions, leave comments, provide suggestions, basically INTERACT and lets make this a great experience for everyone that comes to the page.