Transformation: Emy Peibst Didn't Want to Be a Fat Mess

What Was Your Life Like Before Your Transformation?

For most of my life I've been a skinny ectomorph, mainly because I was doing endless amounts of sports growing up (football/tennis/swimming). When I turned 14 I started lifting weights, but I still looked pretty skinny.

It all changed when I turned 17. I saw a bodybuilder on YouTube (Rob Riches) and his body inspired me. From that moment on I promised myself I'd be as big as him in a few years time!

In order to put on that size I knew I had to do some serious bulking. That's what led to my before picture... A fat mess!

After bulking for several months, force feeding myself 6,000+ calories a day, I got to around 17% body fat. Considering I'd had a six pack for most of my life - this was seriously out of shape (even if I was bulking). So I said to myself that I'd get back to under 10% body fat, whilst retaining all of my muscle in the process.

What Were Your Major Struggles or Challenges?

My major struggle was staying consistent over several months. I had a lot of fat to lose, so I knew this was going to be a long cut.

I'm a very impatient person who wants fast results, so this was difficult getting my head around this. I kept saying to myself that although my results would be slow and gradual... In the end my transformation would be worth it.

Detail Your Workout and Cardio Plan During Your Transformation

• Monday - Chest
• Tuesday - Back
• Wednesday - Legs & Calves
• Thursday - Arms
• Friday - Shoulders & Traps
• Saturday - Abs

I did all the usual compound exercises for each muscle group. For chest I did barbell bench press, dips, dumbbell bench press, flys, etc. Ironically I didn't do any intense cardio during my transformation. As they say, "Abs are made in the kitchen."

However, towards the end of my cut I did incorporate one hour of brisk walking each day. This helped me overcome any fat loss plateaus.

Detail Your Diet/Eating Plan During Your Transformation

My main focus in terms of my nutrition was to eat in a calorie deficit. This involved me working out my BMR - using a calculator online. I would then eat in a calorie deficit of 500 each day and
weigh myself every morning.

My aim was to lose approximately 2lbs every week. If I didn't lose this much I would then drop my calories. If I lost too much, I would bump my calories back up.

I literally ate whatever I fancied each day - as long as I was in a calorie deficit. I would eat some junk food at least once a day, whether that was a chocolate bar or a donut. I think this really
helped to motivate me in the long-term, as I would've lost my mind if I ate clean continuously for 6 months.

Detail Your Supplement Plan During Your Transformation

I took:

• Optimum Nutrition's whey protein pre and post-workout to preserve as much muscle as possible when cortisol levels can spike.
• Optimum Nutrition's casein protein to keep my muscles in a positive nitrogen balance overnight when sleeping.

What Was Your Major Accomplishment, or Major Milestones?

Getting into the best shape of my life!