Featured Body Transformation
Ian James McHugh



BASIC STATS

 Name: Ian James McHugh
Age: 24
Location: San Diego, CA
Height: 5'5"
Weight Before/After: 220lbs. Before /170lbs. After
Body Fat % Before/After: 20% Before / 9% After
Years Involved In Fitness: 4 Years
Favorite Bodyparts: Legs & Back
Favorite Exercises: Squat & Deadlift
Favorite Supplements: ON Protien & Fish Oil


INTERVIEW

1) Can you tell The M.F.I.C members a little bit about yourself?

Fitness has been an ingredient of my life since I was 12 years old. I am originally from Cleveland, Ohio where I grew up playing ice hockey. My first memory of exercising is weightlifting in the garage of my hockey coach's home.

At 18 I joined the United States Marine Corps and went on a memorable four-year ride. During that time I met many experienced fitness professionals who encouraged me to pursue a career in the fitness industry. I took time to educate myself about diverse fitness practices and ideas. Prior to leaving the Marine Corps, my last duty was as the Non-Commissioned Officer in charge of Camp Pendleton's largest fitness center.

Upon leaving the Marine Corps, I was hired as the assistant manager and personal trainer of another fitness center on Camp Pendleton. During that time, working side by side with great fitness professionals, I was able to expand my knowledge of physical fitness techniques.
I am currently pursuing a degree in business administration, and working as a personal trainer in San Diego.


2) What were your initial motivations for transforming your body?

I got turned on to weight training when I was a senior in high school. I did it in order to prepare for the Marine Corps boot camp. I really had no idea how to train properly, but I did see some great results. While I was in the Marines I still trained but I had no intention of pushing my body to any extremes.

My main goal was just to maintain some strength for my job as an infantry scout. During my last few months of active duty service I became friends with a former bodybuilder turned powerlifter who introduced me to a unique style of trainin: power bodybuilding. I no longer had to maintain the military height and weight standards, so we decided to get me "bulked up."

Under his guidance I trained for approximately a year and a half before I decided to compete in a local bodybuilding show in San Diego. The preparation was not easy but I learned plenty about how my body reacted to the training and dieting.


3) How long have you been on your program for and what kind of success have you experienced so far?

I am currently on a four day split: legs, chest/delts, back/traps, and arms. I have been using this split for about 9 months now, and have seen great results.

I also do cardio about three times a week, which helps me control my body fat percentage. The main idea behind my training method is to not allow my body to adapt to the weight training. I make sure every three to four weeks I change the exercises I am using.


4) How has this success changed your day-to-day life for the better?

I feel better both physically and mentally because I am leaner. I also do not carry around all that extra weight, which allows me to be more functional in my everyday life.


5) Did you experience any setbacks along the way? If so, what were they and how did you get past them?

The only real setback I had was due to my diet. I enjoy eating certain desserts. I can remember indulging a couple times, but I knew I needed to work extra hard to burn those extra calories I consumed that were not part of my diet.


6) What type of training plan has worked best for you?

Legs:

Squats: 4 sets, 5-8 reps
Leg Press with toe press: 4 sets, 10-20 reps
Leg Extensions: 3 sets, 15 reps
Leg Curls: 3 sets, 15 reps
Calf raises: 4 sets, 20-30 reps

Chest:

Incline bench press: 4 sets, 5-8 reps
Dumbbell flat bench press: 4 sets, 8-12 reps
Dumbbell flyes: 4 sets, 10-15 reps
Machine chest press: 3 sets, 10-15 reps

Back/Traps:

Chins (warm-up)
Deadlift: 4 sets, 5-8 reps
Barbell rows: 4 sets, 8-12 reps
Machine back isolation: 3 sets, 8-12 reps
Cable rows: 3 sets, 10-15 reps
Barbell shrugs: 4 sets, 10-15 reps

Delts/Arms:

Standing military press: 4 sets, 5-8 reps
Upright shoulder raises with dumbbells: 4 sets, 8-12 reps
Bent-over shoulder raises with dumbbells: 4 sets, 8-12 reps
Reverse pec. Deck: 3 sets, 10-15 reps
Pull-ups (warm up)
Barbell Curls: 4 sets, 8-12 reps
Incline dumbbell curls: 4 sets, 10-15 reps
Close grip bench press: 4 sets, 8-12 reps
Rope pulldowns: 4 sets, 10-15 reps

I also did cardio in the morning and after my weight training.


7) What type of nutrition plan has worked best for you?

5:15 am: 45 min. cardio (low impact on elliptical)
6:00 am: 10 egg whites and 1 cup rolled oats
9:00 am: 40 gram protein shake made with water
11:30 am: 8oz. chicken breast, 1/2 cup brown rice
2:30 pm: 8oz. chicken breast or orange roughy, 1/2 cup brown rice, 1 cup broccoli
3:30 pm: Weight training and 30 min. cardio (walk on treadmill)
5:30 pm: 8oz. ground turkey, 1 cup broccoli
8:30 pm: 10 egg whites with one yolk

This diet may not work for everyone. This was constructed specifically for me. I suggest consulting with a personal trainer to develop a diet plan that will work well for you.


8) What muscle building and/or fat loss supplements have you used? Which ones worked for you and which ones didn’t?

Multivitamin
Hot-Rox Extreme
BCAA's
ZMA
O.N. Classic Whey
I have been pretty lucky, I have never really had any supplements that didn't work for me.


9) What are your future fitness goals?

I plan to continue personal training now and after I graduate. I also would like to compete once I have graduated and have more time to focus on my training and diet. I would like to become a professional natural bodybuilder.


10) What are the top 3 tips you would give to others who are interested in beginning a muscle building and/or fat burning program?

1) Make no excuses.
2) Do your best and forget the rest.
3) Work with a personal trainer or somenoe who is educated enough to provide you with the proper guidence.