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MUSCLED BOSS Muscle Infusion, 1-2 Servings Cream of Rice Adding 75Lbs of Solid Muscle Is No Mean Feat

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MUSCLED BOSS Muscle Infusion, 1-2 Servings Cream of Rice Adding 75Lbs of Solid Muscle Is No Mean Feat Real-life inspiration Transform INSPIRATION MOTIVATION ASPIRATION PERSPIRATION GEEK GEEK TO TO FREAK HOW RYAN DID IT FREAK RYAN ROGERSON DIET PLAN Diet plan that guided my transformation: GAINED My diet is very simple, but it works great. I always eat four to five solid meals per day, and also have one or two protein shakes (de- FROM MUSCLE pending on my goal at the time). This is a basic outline for cutting body fat. When I’m looking to bulk up I add more carbohydrates into the later meals. MEAL ONE 16oz liquid egg whites (equal to about 10 egg MOTOCROSS TO 210lb whites), 99g blueberries, 80g oatmeal MEAL TWO 6-8oz chicken, 85g broccoli, 8oz sweet potato MEAL THREE (Post workout meal) 2 Scoops Nutrex Research MUSCLED BOSS Muscle Infusion, 1-2 servings cream of rice Adding 75lbs of solid muscle is no mean feat. Dedicated MEAL FOUR 6-8oz chicken, 85g broccoli, 1 serving walnuts MEAL FIVE 6-8oz lean ground beef Ryan made it happen to go from skinny to shredded INSPIRED before he inspired others to do it too! vBY MUSIC Tunes that kept me going TRAINING REGIME HY I DECIDED TO HOW I ACCOMPLISHED MY GOALS I’m always changing up my training, but this is my TRANSFORM I’m the type of person that if I commit favorite workout routine. I like using a push/pull/legs to something it’s 100% or don’t do LOST I used to be a 135lb format going two days on and one day off. I stick to the professional it at all. I remember when I FAT basics and lift as heavy as possible. My volume tends to motocross fi rst started getting into change on how I’m feeling. If I feel really beat up and racer. Anyone who is working out and eating DISTURBED feel like I hit the muscle familiar with the sport correctly, all of my group good with friends thought I was Rise knows what it does VITAL STATS two sets, I to your physique. crazy. They always move on. When I was racing said “you’ll never get muscular or ripped BEFORE AFTER competitively I was GUZMAN GABRIEL BY PHOTOS Age: 17 Age: 24 six-foot and 135lb! I like those guys you see in magazines and stuff.” Height: 6’ Height: 6’ suffered a very serious TRAINING REGIME I made it a point to prove SKILLET Weight: 135lb Weight: 210lb injury (compression fracture Training regimen that kept me on track: of four vertebrae in my back, them wrong. Monster Body fat: 10% Body fat: 6% broken ribs and a bruised heart) and DAY ONE DAY TWO DAY FOUR DAY FIVE decided to step away from racing. During HOW PUSH PULL LEGS PUSH my recovery I was pretty depressed BODYBUILDING.COM SMITH MACHINE WIDE-GRIP LAT PULL-DOWN LEG PRESS BARBELL INCLINE with how I felt and especially with how HELPED ME REACH MY FUTURE FITNESS PLANS OVERHEAD 2 warm-up sets of 6-8 reps 2-3 warm-up sets of 8-10 reps BENCH PRESS (medium grip) I looked. Everyone always referred to MY GOALS I’m now a full-time personal trainer and SHOULDER PRESS 2-3 sets of 6-8 reps 3-4 sets of 8-10 reps 2 warm-up sets of 6-8 reps 4 sets of 10, 8, 6, and 6 reps 2-3 sets of 6-8 reps me as the “skinny, lanky kid” and I FIVE FINGER nutritionist and I use this example with BENT-OVER HACK SQUAT remember soon after that I looked into I did a ton of research on the DEATH PUNCH my clients all the time: don’t ever put ARNOLD BARBELL ROW 1-2 warm-up sets of 8-10 reps BUTTERFLY the mirror one day, very unhappy with DUMBBELL PRESS 1-2 warm up sets of 6-8 reps 3-4 sets of 8-10 reps 2 sets of 12-15 reps Bodybuilding.com forums, learned as The Pride limits on yourself, because if you really 4 sets of 10, 8, 6, and 6 reps 2-3 sets of 6-8 reps WIN $1,000 how I looked and said: “Wow, I need to much as I possibly could and started commit you can do amazing things! LEG EXTENSIONS MACHINE SHOULDER IN-STORE CREDIT do something Staying consistent with my workouts and ONE-ARM INCLINE SEATED CABLE ROWS 3-4 sets of 15-20 reps (MILITARY) PRESS putting it all to use. I gained about 50lb LATERAL RAISE 2 sets of 12-15 reps 1-2 warm up sets of 6-8 reps about this.” in the fi rst year I seriously changed my diet was the biggest role in my progress 4 sets of 10, 8, 6, and 6 reps LYING LEG CURLS 2-3 sets of 6-8 reps I’m a very and how I got to where I am today. BARBELL DEADLIFT 3-4 sets of 15-20 reps SIGN UP TO lifestyle and my friends were blown away. CABLE SEATED 2-4 warm-up sets of 6-8 reps SIDE LATERAL RAISE competitive LATERAL RAISE 2-3 sets of 6-8 reps STANDING CALF RAISES 2 sets of 12-15 reps person and 4 sets of 10, 8, 6, and 6 reps 1-2 warm-up sets of 10-15 reps THE 12 WEEK PANTERA needed SUPPLEMENTS THAT MY ADVICE FOR OTHERS DUMBBELL BICEP CURL 3-4 sets of 10-15 reps SMITH MACHINE Domination My biggest tip for staying motivated SEATED BENT-OVER 1-2 warm-up sets of 8-12 reps CLOSE-GRIP BENCH PRESS TRANSFORMATION something to HELPED ME THROUGH REAR DELT RAISE 3 sets of 8-12 reps SEATED CALF RAISE 1-2 warm-up sets of 6-8 reps push myself MY JOURNEY is to keep your ultimate goal in mind 4 sets of 10, 8, 6, and 6 reps 3-4 sets of 2-3 sets of 6-8 reps all the time! I use this myself and also PREACHER CURL 15-20 reps at. I soon fell REVERSE CLOSE-GRIP TRICEPS PUSH-DOWN CHALLENGE tell clients to ask this question every in love with Nutrex Research MACHINE FLYES 2-3 sets of 8-12 reps 2 sets of 12-15 reps bodybuilding. I Muscle Infusion night when you’re lying in bed: did I do 4 sets of 10, 8, 6, and 6 reps everything I could today to reach my started training Nutrex Research BENT OVER Outlift goal? If you can continue to say “yes” BARBELL ROW DAY THREE DAY SIX & SEVEN in late 2006. Nutrex Research THE to this question, I guarantee the results 4 sets of 10, 8, 6, and 6 reps REST REST BODYBUILDING.COM/TRANSFORM Amino Drive OFFSPRING Nutrex Research will be more than enough to keep you The Meaning SMITH MACHINE Niox motivated! SHRUG Of Life 4 sets of 10, 8, 6, and 6 reps 10% BODY FAT 2007 BODY FAT 2014 6% 40 TRANSFORMATION TRAIN-mag.com [email protected] facebook.com/TRAINmagazine follow us: @TRAINmag follow us: trainmag TRANSFORMATION 41.
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