This month we salute Bodybuilding Warehouse customer Ben Turnbull for his amazing body transformation!
Ben tells us in his own words how he achieved such a great transformation and has been kind enough to include his training regime which is available for you to download and also his diet plan.
Ben Turnbull: From a young age I had difficulty with my weight, I even got to the stage where I was told by the doctor that I was obese. Looking in the mirror, I knew I wanted to make a change. I tried numerous diets which all failed and left me feeling even more stuck in my present condition. Then in my mid teens, I decided to try training, I always used to be involved in sports, but that still didn’t seem to improve my physique or weight.
My passion for training grew but still the results were minimal. I went through depression and used the gym as a kind of happy place and this outlet helped me battle through. I started to research about the body, studying not just physical training, but also nutrition and came to realise that I could not achieve my goal of losing weight by just focusing on one area. I had to balance nutrition and training together.
After a short while of structured training and diet, I noticed considerable changes in my form. My weight reduced and I felt better inside. I saw that it wasn't a generic diet that I needed, or celebrity concept of diet but one that worked with my makeup, my body, because we are all very individual. As my weight reduced, I also managed to increase my strength and shape, defining muscle and I felt great on the outside but also on the inside. More energetic, more confident.
I began to notice mass and watched myself closely, I took my time and took pictures of my body every week so I could keep a proper track of my progress. My goal was to get in the best shape of my life in time for my holiday. With my goal in mind it became easier and I would recommend setting a goal as it gives you more focus and determination. Seeing results was fantastic, I never ever thought i would get into shape and I genuinely thought it was just down to genetics that i was over weight.
My current goals are building on my new personal training company to help other people reach their own goals and this is very fulfilling. I would like to become a sponsored athlete and fitness model so i'm still adding quality lean mass and improving my physique and hopefully one day this will happen.
I split my training up into 3 weeks focusing on different muscle fibers with week one 6-8 rep range, next week 8-12 then the third week 20-25 reps. I use different training methods using drop sets , partial reps, super sets and rest pauses to push my muscles past failure and repeat this process changing different exercises every month.
Just click here for my full training plan: Transformation Plan
My Nutrition plan was as follows:
Meal 2: 10:30am
Handful of almonds/Brazil nuts/Avocado , Asparagus - 50g, Broccoli Florets - 100g, Tuna- 170g
Meal 3: 2:00pm
Asparagus - 50g, Field Fresh Broccoli Florets - 100g, Steak 130g
Meal 5: 8:00pm Post workout
Asparagus - 50g, Field Fresh Broccoli Florets - 100g Omega 3 6 9 Capsules, 2 capsules, Cla Baked Sweet Potato Without Skin - 145g, Whey Protein 1 scoop, Waxy vol 1 scoop, ,steak - 145g, BCAA, Magnesium tablets , L-gluatime
Meal 6: Before Bed
Protein pancake, Casein protein, Omega 3 6 9 Capsules, 2 capsules Cla ,multi vitamins , zma5 Eggs Flaxseed oil, Cottage cheese 100g, L-gluatime