Adam Foster underwent a total body transformation that has taken a lot of hard work, and he’s now delighted with how his body looks.
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From being a chubby child to a successful bodybuilder, Adam is revealing how he decided to change his life after he met Mr. Universe. He’s from Hartlepool in County Durham, and he had weight issues as a youngster. At his heaviest, he was 224 pounds (16 stone). Being heavy gave him issues with his self-confidence. Although his mother would make him healthy meals, he would gorge on unhealthy food as much as he could.
He is now 25 years old and weighs 182 pounds (13 stone). Seeing his lean, muscular physique, it’s hard to imagine him having once struggled in the battle of the bulge. As a teenager, he was inspired by WWE wrestlers.
He speaks of his past in an interview, “I suppose my first ‘transformation’ began when I was a teenager. I was a little bit overweight, and a huge fan of wrestling. I got into eating better, training, and it kind of snowballed.”
At age 18, he started lifting weights. He met Mr. Universe Eddy Ellwood at Xtreme Fitness in Hartlepool, and he began eating a high protein diet.
The training regime and diet made the body transformation possible to begin the huge change in his life. Adam is now more active and healthier. He’s enjoying working out and getting into shape. He says, “It hasn’t really changed my outlook on life, but it has dramatically changed my lifestyle. When I was younger my day would consist of playing computer games till 4:00 a.m., waking up at 12:00 p.m., and doing it all over again.”
He has a healthier and more motivated approach to doing things in his everyday life. He has now become an aspiring YouTube star, and through his own Web site, he hopes to inspire others to follow in his footsteps.
Aside from his training regime, his diet plan is perfectly suited for his goals.
Adam does low-intensity cardio on a treadmill in the morning and high-intensity interval training (HIIT) on a cross trainer three to four times a week.
Specific parts of his body are targeted with resistance and weight training six times a week.
Day 1: legs and shoulders exercises
Lying ham curl super set with standing ham curl 5 with 10 to 15 repetitions, leg press 4 with 10 to 12 repetitions, a squat variation 4 with 10 to 12 repetitions.
Superset dumbbell press with dumbbell front raise 4 with 15 repetitions, side raise triple drop set 3 with 10 repetitions.
Day 2: Chest and biceps exercises
Decline Press 4 repeat 10 to 12 times, cables 4 repeat 10 to 12 times, decline machine 4 repeat 10 to 12 times.
Tri Set 4 repeat 10 times: hammer, barbell, lying curl.
Calves: any exercise 5 repeat 15 times.
Day 3: Back and triceps exercises
Deadlifts 4 with 10 to 12 repetitions, wide pull down 4 with 10 to 12 repetitions, cable row 4 with 10 to 12 repetitions, lying row 4 with 10 to 12 repetitions.
Tricep push down 4 repeat 30 times, dip machine 4 repeat 15 times, abs any exercise 4
Day 4: Shoulders and legs
Dumbbell press 5 x 10–12, upright row 4 x 10–12, side raise 4 x 10-12, reverse machine 4 x 10–12.
Superset lying ham curls with standing 4 x 15, leg press 4 x 15, hack squat 4 x 15.
Day 5: Biceps and chest
Hammer curl 4 x 6–10, barbell curl 3 x 8–12, preacher curl 3 x 8–12.
Decline press superset with cables 4 x 15, incline press superset with incline flyes 4 x 15.
Day 6: Triceps and back
Dip machine 5 x 10–12, push down 5 x 10–12.
Machine row 4 x 15 superset with pull-down 4 x 15, lying row superset with lower back extensions 4 x 15.
His meal plan changes depending on his macronutrient goals, but this is a typical sample day menu:
Meal 1: cornflakes/porridge, banana, blueberries, 5 scrambled eggs
Meal 2: brown rice, chicken breast, vegetables
Meal 3: white rice, ground turkey, vegetables
Meal 4: brown rice, fish, vegetables
Meal 5: post workout shake
Meal 6: beef, sweet potato
Meal 7: protein shake