MOTIVATION ASPIRATION PERSPIRATIONINSPIRATION

HY I DECIDED TO TRANSFORM I used to be a professional motocross

racer. Anyone who is familiar with the sport knows what it does to your physique. When I was racing competitively I was six-foot and 135lb! I suffered a very serious injury (compression fracture of four vertebrae in my back, broken ribs and a bruised heart) and decided to step away from racing. During my recovery I was pretty depressed with how I felt and especially with how I looked. Everyone always referred to me as the “skinny, lanky kid” and I remember soon after that I looked into the mirror one day, very unhappy with how I looked and said: “Wow, I need to do something about this.” I’m a very competitive person and needed something to push myself at. I soon fell in love with bodybuilding. I started training in late 2006.

Adding 75lbs of solid muscle is no mean feat. Dedicated Ryan made it happen to go from skinny to shredded before he inspired others to do it too!

TransformReal-life inspiration

10%40 TRANSFORMATION TRANSFORMATION 41

Adding 75lbs of solid muscle is no mean feat. Dedicated

135lbLOST FAT

AFTERVITAL STATS

BEFOREAge: 17

Height: 6’

Weight: 135lb

Body fat: 10%

Age: 24

Height: 6’

Weight: 210lb

Body fat: 6%

v

SKILLET Monster

FIVE FINGER DEATH PUNCH

The Pride

PANTERADomination Domination

DISTURBED Rise

DISTURBED

INSPIRED BY MUSIC

Tunes that kept me going

BODY FAT 2007

I did a ton of research on the Bodybuilding.com forums, learned as much as I possibly could and started putting it all to use. I gained about 50lb in the fi rst year I seriously changed my lifestyle and my friends were blown away.

HOW BODYBUILDING.COM HELPED ME REACH

MY GOALS

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BODY FAT 2014 6%

GAINEDMUSCLE

210lb

SUPPLEMENTS THAT HELPED ME THROUGH

MY JOURNEY

MY FUTURE FITNESS PLANSI’m now a full-time personal trainer and nutritionist and I use this example with my clients all the time: don’t ever put limits on yourself, because if you really commit you can do amazing things! Staying consistent with my workouts and diet was the biggest role in my progress and how I got to where I am today.

MY ADVICE FOR OTHERSMy biggest tip for staying motivated is to keep your ultimate goal in mind all the time! I use this myself and also tell clients to ask this question every night when you’re lying in bed: did I do everything I could today to reach my goal? If you can continue to say “yes” to this question, I guarantee the results will be more than enough to keep you motivated!

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GEEKTO

FREAK

FROM MOTOCROSS TO MUSCLED BOSS

Nutrex Research Muscle InfusionNutrex Research

OutliftNutrex Research

Amino DriveNutrex Research

Niox

THE OFFSPRING The Meaning

Of Life

THE

HOW RYAN DID ITDIET PLAN

Diet plan that guided my transformation:

MEAL ONE 16oz liquid egg whites (equal to about 10 egg whites), 99g blueberries, 80g oatmeal

MEAL TWO 6-8oz chicken, 85g broccoli, 8oz sweet potato

MEAL THREE (Post workout meal) 2 Scoops Nutrex Research Muscle Infusion, 1-2 servings cream of rice

MEAL FOUR 6-8oz chicken, 85g broccoli, 1 serving walnuts

MEAL FIVE 6-8oz lean ground beef

6-8oz chicken, 85g broccoli, 8oz sweet potato

(Post workout meal) 2 Scoops Nutrex Research

DAY ONE DAY TWO DAY FOUR

PUSH PULL LEGS

SMITH MACHINE OVERHEAD SHOULDER PRESS 4 sets of 10, 8, 6, and 6 reps

ARNOLD DUMBBELL PRESS 4 sets of 10, 8, 6, and 6 reps

ONE-ARM INCLINE LATERAL RAISE 4 sets of 10, 8, 6, and 6 reps

CABLE SEATED LATERAL RAISE 4 sets of 10, 8, 6, and 6 reps

SEATED BENT-OVER REAR DELT RAISE 4 sets of 10, 8, 6, and 6 reps

REVERSE MACHINE FLYES 4 sets of 10, 8, 6, and 6 reps

BENT OVER BARBELL ROW 4 sets of 10, 8, 6, and 6 reps

SMITH MACHINE SHRUG 4 sets of 10, 8, 6, and 6 reps

PHOT

OS B

Y GA

BRIE

L GU

ZMAN

LEG PRESS 2-3 warm-up sets of 8-10 reps3-4 sets of 8-10 reps

HACK SQUAT 1-2 warm-up sets of 8-10 reps3-4 sets of 8-10 reps

LEG EXTENSIONS 3-4 sets of 15-20 reps

LYING LEG CURLS 3-4 sets of 15-20 reps

STANDING CALF RAISES 1-2 warm-up sets of 10-15 reps3-4 sets of 10-15 reps

SEATED CALF RAISE 3-4 sets of 15-20 reps

WIDE-GRIP LAT PULL-DOWN 2 warm-up sets of 6-8 reps2-3 sets of 6-8 reps

BENT-OVER BARBELL ROW 1-2 warm up sets of 6-8 reps2-3 sets of 6-8 reps

SEATED CABLE ROWS 2 sets of 12-15 reps

BARBELL DEADLIFT 2-4 warm-up sets of 6-8 reps2-3 sets of 6-8 reps

DUMBBELL BICEP CURL 1-2 warm-up sets of 8-12 reps3 sets of 8-12 reps

PREACHER CURL CLOSE-GRIP2-3 sets of 8-12 reps

DAY FIVE

PUSH

BARBELL INCLINE BENCH PRESS (medium grip)2 warm-up sets of 6-8 reps2-3 sets of 6-8 reps

BUTTERFLY 2 sets of 12-15 reps

MACHINE SHOULDER (MILITARY) PRESS 1-2 warm up sets of 6-8 reps2-3 sets of 6-8 reps

SIDE LATERAL RAISE 2 sets of 12-15 reps

SMITH MACHINE CLOSE-GRIP BENCH PRESS 1-2 warm-up sets of 6-8 reps2-3 sets of 6-8 reps

TRICEPS PUSH-DOWN 2 sets of 12-15 reps

DIET PLAN

GEEKTO

FREAK

Training regimen that kept me on track:

DAY SIX & SEVEN

REST

RYAN ROGERSON

BODYBUILDING.COM/TRANSFORM

HOW I ACCOMPLISHED MY GOALSI’m the type of person that if I commit

to something it’s 100% or don’t do it at all. I remember when I

fi rst started getting into working out and eating

correctly, all of my friends thought I was crazy. They always said “you’ll never get muscular or ripped

like those guys you see in magazines and stuff.”

I made it a point to prove them wrong.

MY JOURNEYMY JOURNEYMY

Nutrex Research Muscle InfusionNutrex Research

OutliftNutrex Research

Amino DriveNutrex Research

Nutrex Research Muscle InfusionNutrex Research

Nutrex Research

Nutrex Research

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-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.

TRAINING REGIMEI’m always changing up my training, but this is my favorite workout routine. I like using a push/pull/legs format going two days on and one day off. I stick to the basics and lift as heavy as possible. My volume tends to change on how I’m feeling. If I feel really beat up and feel like I hit the muscle group good with two sets, I move on.

DAY THREE

REST

TRAINING REGIME

(medium grip)

1-2 warm up sets of 6-8 reps

CLOSE-GRIP BENCH PRESS 1-2 warm-up sets of 6-8 reps

feel like I hit the muscle group good with two sets, I move on.

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3-4 sets of 15-20 repsPREACHER CURL

2-3 sets of 8-12 reps

2-3 sets of 6-8 reps

TRICEPS PUSH-DOWN 2 sets of 12-15 reps

DAY SIX & SEVEN

REST

DAY THREE

REST