bobbydigitaloa's 2012 Transformation

[bobbydigitaloa]

Hey everyone! I have been on the forums only a short period of time but I have trained in bodybuilding of sorts on and off for the last 13 years. Admittedly, following a tough breakup in 2010 I turned to alcohol and lived a lifestyle that I was not happy with but couldn't get myself out of. By the end of 2011 I had ruined several relationships with family and friends yet refused to check myself at the door...or mirror for that matter. After a fight with my close friend while watching a UFC (I was drunk of course) I had my wake up call. It wasn't getting caught or arrested although I was up to drinking 20 plus beers a night...ALONE! I simply realized my behavior was the problem. I decided on Feb 27th of 2012 that I was done and it was time to change. Below is a series of pics starting Feb 27th, 2012 through Sept. 7th of 2012.



The first picture was me at 203 lbs. and around 23-24% bf. I was told that if you really want to see what you look like, do it in the most unflattering light possible. I tried to track the progress with the same setting in each picture which was right out of bed and taken every 7 days. I ended up competing for the first time and this pic is me the day before the show at 163 and 5% bf. Feel free to ask questions, etc. on how I got there! Please note, I was in keto for about 11 weeks so as the big weight drops were happening I wasn't exactly chipper! HAHA...thus the facial expressions!



This is of course not something that could be maintained long-term as bf that low is dangerous. I am back to around 185 now and setting some other goals. in closing, life is far better now and I'm much happier that I made the decisions I did and chose to let the right people into my life. I hope you enjoy! I will logging a new supplement soon and will show progress.



Cheers!

[Marshall28]

It's been a great year bobby d. Lets turn it up for 2013!

[dbone1026]

Unbelievable transformation!!! I can definitely relate as I went from 235lbs to 185lbs, but definitely no where close to your physique!!!

FYI - in the last pic you forgot to take the tag off of your underwear

[bobbydigitaloa]

Unbelievable transformation!!! I can definitely relate as I went from 235lbs to 185lbs, but definitely no where close to your physique!!!

FYI - in the last pic you forgot to take the tag off of your underwear

Thanks man...it was quite the journey!

LOL @ the underwear comment. My chick actually kept that thing because she feels I shouldn't do another one after what I put her through

[dbone1026]

Why did your phone color keep changing ????

[phEEEz]

A W E S O M E transformation bro !

[bobbydigitaloa]

Why did your phone color keep changing ????

LOL...the first pics were no case, dropped the phone so I got the black one, dropped phone again and broke said black, no case again until red case showed up and wouldn't you know...NO CASE AGAIN!

[bobbydigitaloa]

A W E S O M E transformation bro !

Thanks bro...

[sloop]

Why did your phone color keep changing ????

Such a dbone comment.

Great work, bd. Very inspiring!

[dbone1026]

LOL...the first pics were no case, dropped the phone so I got the black one, dropped phone again and broke said black, no case again until red case showed up and wouldn't you know...NO CASE AGAIN!

I figured it was like those mood rings, changed colors with how you felt

Since you haven't gone into much info, what was your regimen like (Supplementation, Training Schedule, Diet (keto the entire time?)... That lower portion of your abs pre transformation is definitely my trouble area as well

[DiveInTheBlue]

Wow very very nice dude! I have a similar amount of time to reach my goal for this summer. I am left with 186 days from now. Only difference is I am in a better shape now then you were then. So maybe that will give me a bit of a edge - boost.

I am trying to only gain lean muscle mass and get ripped as you are in you're last picture. Now I am 182 lbs with hmm last check was 8% body fat - but I am not sure about that.
So what would be a tip or advice that you would give me, since you already look like my goal. What should I focus on, on what should I really concentrate.

So far I am eating clean and good food. Reaching around 2800-3000 cal a day with 220-240g of protein per day. I am drinking only water and a lot 100 oz per day. I use creatine and whey from the supplements. Only on working days, I train 4 days every week and I will add now 2 days of cardio. I do mostly low reps with heavy weight. I do full body workouts.

That would be that, thanks you for any info you could give me to perfect myself better and reach a even better goal. And ones more, looking great man!!!

[bm5]

sick props bro

[bobbydigitaloa]

Since you haven't gone into much info, what was your regimen like (Supplementation, Training Schedule, Diet (keto the entire time?)... That lower portion of your abs pre transformation is definitely my trouble area as well

I was going to post but thought I would wait until someone asked so I didn't cloud but the first post. I owe Andy (marshall28) a lot of props for hooking up the supplements when I started. The major sups I used was IntroPro protein, SP Max and Craze for PWO and a lot BCAA's. I'll break it down more in a bit. The schedule was basically training one major body part a day and cardio everyday with several two-a-days and one day of rest. I'm a typical over trainer. I asked the gym to run a report from the last I check I had logged into the gym from day 1 until my show on Oct 6th (221 days) some 340 times. I have to confirm that again but I will to be certain. I was not in keto the entire time...that started around early July and lasted 11 weeks. I'll go into detail below.

Great work, bd. Very inspiring!

Thanks man...I truly appreciate. Nice to get respect from someone like you.

Wow very very nice dude! I have a similar amount of time to reach my goal for this summer. I am left with 186 days from now. Only difference is I am in a better shape now then you were then. So maybe that will give me a bit of a edge - boost.

I am trying to only gain lean muscle mass and get ripped as you are in you're last picture. Now I am 182 lbs with hmm last check was 8% body fat - but I am not sure about that.
So what would be a tip or advice that you would give me, since you already look like my goal. What should I focus on, on what should I really concentrate.

So far I am eating clean and good food. Reaching around 2800-3000 cal a day with 220-240g of protein per day. I am drinking only water and a lot 100 oz per day. I use creatine and whey from the supplements. Only on working days, I train 4 days every week and I will add now 2 days of cardio. I do mostly low reps with heavy weight. I do full body workouts.

That would be that, thanks you for any info you could give me to perfect myself better and reach a even better goal. And ones more, looking great man!!!

Thanks bro! 186 days is plenty of time if you really want it. I would suggest trying to eat around 2500-2800 calories a day but keep them clean. This can be hard to do and I know there are several thoughts on how this works. I'm simply speaking on what worked for me. I had to nearly completely cut out carbs and do plenty of cardio. I wish I would have done a lot more HIIT but I was doing about an hour of low intensity work a day. Plain and simple...ABS ARE MADE IN THE KITCHEN. Your reference to diet looks really good and at 8% the real cuts and changes will happen when you cut hard and basically no sugar. One thing I did was I took in sups even on days I didn't train. I always used BCAA's. One thing I often did was Andy and I would train the major body part at 5:00 AM and then I would go back at night and do high reps, low weight on random accessory stuff to tone.

sick props bro

Thank you!

[OkashiiKen]

Awesome transformation - obvious how much work you must have put in. Measley reps for an inspiring post.

[imzeus]

awesome great work bro! looking shredded

[deltpecx]

Great transformation!
Congrats for getting on stage.
How did you place in your first show?

[bobbydigitaloa]

Great transformation!
Congrats for getting on stage.
How did you place in your first show?

Thanks man...appreciate the backing!

It was a small show but I placed 3rd in Notice Short and Open Short. I'll try to find a picture of the dude that won but I feel I would have placed far better had I taken in some carbs prior to the show. I was flat but my diet coach insisted I DO NOT take carbs. FAIL lol.

[JelaniTheGreat]

Amazing Transformation!

[BigVic92]

Awesome transformation and a great story.

[bobbydigitaloa]

Hey all, I decided to take a few minutes away from studying for a financial designation to answer a few questions I received in my inbox, etc. about diet and workout schedule.

I'll start with the supplementation and workout schedule since the diet gets a little involved. For supplementation, I trusted a lot of Gaspari products. For PWO, I often used a combo of SP Max and Craze. I know that sounds nuts but I'm a bit of an over user when it comes to stims. As an intra-workout I used SizeOn pre-contest and this is something I will have trouble living without. Marshall got me hooked on it and since it is discontinued, I will have to find a replacement. For BCAA's, I often used a few different brands but mostly AI Sports and the BB.com BCAA. I switched to the platinum after thing discontinued the original. I used several brands of protein from Beast to various casein but the one used most was IntroPro Vanilla and Chocolate. Low sugar, amazing taste, no need to explain further lol.

The workout schedule was something that changed as they always do. We used some pretty basic 3-exercise lifts for the major muscle groups but after a few "misguided" months we changed to 5/3/1 and then morphed into using the Hughes Fit training which was a ton of volume. Throughout my cut, I primarily used that training. We are now doing the Macenko (sp) bench program. I eluded to this in an earlier post but I would often hit the major lifts in my morning workout and then come back in the afternoon and hit high volume for accessory lifts along with abs and a lot of pull ups. Not for the faint of heart...I was doing 2 to 2 1/2 hours of cardio a day for the last 6 weeks before I stepped on stage.

The Diet!

First, I have to say that cutting out 3000 calories of beer a day was a huge move. Yes, I drank 20 plus beers a night and ate garbage! HAHA! That said, I cut out a lot of grain-based carbs and sugars. I was primarily eating fibrous carbs, proteins and higher fat. I used that until I went to Vegas in June, enjoyed some beers and food and then it was time to diet for the competition. The keto diet went as follows...

Non-fat days
Wake up to a couple of scoops of Craze and trained fasted.
10 egg whites following the workout and 3 servings of Metamucil (That was to keep things moving).
3 hours later, 2 scoops of IntroPro
3 hours later, 10 egg whites and a cup of broc
3 hours later 2 scoops of IntroPro
Following workout #2, a bigger dinner with 10-14 oz. chicken of beef and a salad with sugar-free dressing
Before bed I would mix 2 scoops of casein with PB2 and slug that down.
Throughout the day I would have several shakers of water and 4-5 servings of BACC's as well

Fat days
8 egg whites, 2 Omega-3 whole eggs following the workout and 3 servings of Metamucil (That was to keep things moving).
3 hours later, 2 scoops of IntroPro and 1 tb spoon of natural PB
3 hours later, 8 egg whites, 2 omega-3 whole eggs and a cup of broc
3 hours later 2 scoops of IntroPro and 1 tb spoon of ntural PB
Following workout #2, a bigger dinner with 10-14 oz. chicken of beef and a salad with sugar-free dressing
Before bed I would mix 2 scoops of casein with PB2 and slug that down.

The diet was mostly 2 days non-fat and one day fat with a one-hour cheat on Saturday's. This was the massive carb load in a one-hour period...so much fun LOL! One thing not mentioned was throughout my 11-week cut, my powder protein intake was cut to zero and I could only have whole foods and no more chicken. I was allowed only egg whites, salmon (on fat days), tilapia, albacore tuna, cod...it was not fun but very very effective!

Sorry if I carried on too far! Cheers!

[ajerone]

BOBBY D!!!!

this man is the fukkin homie, ladies and gentlemen. unbelievable transformation, and an even cooler bro.

I'm sitting around 210, and this guy hangs with me in lifts...Marshall28 doesn't, but Bobby D does.

An amazing transformation and a great fukkin guy. Cool as hell to hang with, great to lift with, all around great dude. epic transformation

[bobbydigitaloa]

BOBBY D!!!!

this man is the fukkin homie, ladies and gentlemen. unbelievable transformation, and an even cooler bro.

I'm sitting around 210, and this guy hangs with me in lifts...Marshall28 doesn't, but Bobby D does.

An amazing transformation and a great fukkin guy. Cool as hell to hang with, great to lift with, all around great dude. epic transformation

You know I share the love, homey! Actually hit 300 on flat bench today and set a goal to reach 1200 for my 3 major lifts. Big things for 2013, son!

[Vanados]

Damn man, such a huge transformation for the time, admiring your efforts and progress. Can only get bigger and better.

[Kerune]

Mirin your transformation, you wouldn't expect that you'd look like that after seeing the first pic. Congrats man.

[hawaiifivebro]

Inspired and mirin' hard, great job.

[damoboss]

Inspiring.

[bobbydigitaloa]

Mirin your transformation, you wouldn't expect that you'd look like that after seeing the first pic. Congrats man.

Thanks! Yeah, you wouldn't think at 32 I would be able to bounce back like that but it happened. I hold a lot of my extra weight throughout my love handles really bad...drives me crazy but it is what it is.

[BenW22]

Hi, I'm here to hire Bobby as a diet and life coach.

Oh and srs question, did you do a lot of ab work during your transformation?

[Marshall28]

Hi, I'm here to hire Bobby as a diet and life coach.

Oh and srs question, did you do a lot of ab work during your transformation?

Mofo always has abs....I Z jelly Ben. His diet was crazy and honestly I am not sure I could handle KETO.

[bobbydigitaloa]

Hi, I'm here to hire Bobby as a diet and life coach.

Oh and srs question, did you do a lot of ab work during your transformation?

Honestly, I didn't do abs much until I started working with Andy in Feb of this year. I tried to do around 300 reps a week which really isn't much if you hit them 3 days a week. My coach me simply, "no more oblique exercises..."!! I will post a video or two of the few things I did to get them to develop a bit better. Andy has this hip thrust thing but he may want to show that video OFFLINE

Mofo always has abs....I Z jelly Ben. His diet was crazy and honestly I am not sure I could handle KETO.

I don't know about always but the core strength has to be there! You were there every step of the way so you saw the diet restrictions...unfortunately! KETO make puppies cry but makes brahs lean as all hell!