Featured Body Transformation
Shane Harvey



BASIC STATS

Name: Shane Harvey
Age: 19
Location: Wolverhampton UK
Height: 6'0"
Weight Before/After: 127lbs. Before / 174lbs. After
Time involved in Fitness: 18 Months
Favourite Bodypart: Triceps
Favourite Supplement: Maximuscle Cyclone


INTERVIEW

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

Hi, my name’s Shane, I’m just an ordinary guy from Wolverhampton. I took up weight-training about 18 months ago and haven’t looked back since. I was studying computer games design at Wolverhampton University until summer 2008 when I decided that enough was enough. I didn’t want to be sitting behind a desk for the rest of my life so I opted out. Since then I started a private home-study course in Fitness Instructing and if all goes to plan I’ll be qualified in December 08.


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

I was motivated to train by unhappiness. Simple as that, I wasn’t happy with my scrawny physique and wanted to change. I wish I’d started earlier because I’d obviously be closer to my goals by now.


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

I change my program all the time simply because I know that tweaking my routine and diet can bring better results. Gaining muscle is a case of trial-and error, I learned pretty early on that following someone else’s routine word for word was pointless, everyone is different and we all react differently to different things.

It’s best to work out what works best for you and go for it, tweaking as you go. I’m currently half way through my second ‘bulk’ and I weigh in at 174lbs with about 12% bodyfat. By Christmas I aim to weigh between 185-190lbs. Next year I can then move onto cutting bodyfat and getting the abs back out for the summer.


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

I wouldn’t call it success yet because I’m far from where I want to be (175lbs at 5% Bodyfat). However, it has changed my life for the better. I’m a lot healthier, I’m more confident, I look decent in clothes nowadays too which is what I originally aimed for. Also, I get a lot of compliments from lads and girls, which spurs me on to greater things.

It's funny because I know I’ll never actually be happy with myself because every time I meet my goals I want more. I know that when I weigh 175lbs with a 5%BF I’ll want to push further on. I love having a routine to my life and I love having attainable goals.


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

Absolutely loads. I get set backs all the time. It can be frustrating but at the end of the day it's satisfying to break through the barriers and challenge yourself. Some of the challenges I’ve had so far have been; diet, over-training, bad form etc.

When I first started my exercise form was terrible and I over-trained. With help from a friend and enough encouragement I got my training sorted out and went for it. Diet is possibly the most difficult part to get right. Knowing exactly how many calories I need to eat can be annoying and eating a good amount of protein every 2 and a half-hours is inconvenient.

I’ve found that if you monitor the amount of calories you consume on an average day in a week where you’re weight stays the same (calorie maintenance level) things get easier. Simply add 500 additional calories a day into your diet and your weight should increase 1-2 lbs at the end of the first week. E.g if you currently consume 2000 calories a day and make no weight gains, try 2500 calories a day and watch the weight fly on. When the weight gain of 1-2lbs stops, add another couple of hundred calories into your daily caloric intake. Be careful not to gain more than 2 lbs per week though as the additional weight will most likely be pure fat. Also be sure to consume at least 1 gram of protein for every pound you weigh. E.g 150g protein for a 150lbs man on a daily basis.


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

I follow a split routine that focuses on balancing the muscles I train (so to avoid overtraining which is much easier than people seem to think) that focuses on improving my weakest areas.

My training program is as follows:

Monday: Back, Biceps, Triceps

Lats: One arm cable rows (8-10 reps)
Traps: Shrugs (8-12 reps)
Lats: Lat Pulldowns (8-10 reps)
Biceps: Standing dumbbell curls (6-10 reps)
Triceps: Cable Pushdowns (6-10 reps)
Biceps: Concentration Curls (8-12 reps)
Triceps: Overhead extensions [seated/dumbbells] (8-12 reps)

Tuesday: Shoulders, Lower Chest

Shoulders: Military Press (6-10 reps)
Shoulders: Lateral Raises (10-12 reps)
Shoulders: Front Raises (10-12)
Decline Bench Press (6-8)
Decline Flyes (10-12)

Wednesday: Cardio and Abs or just abs

When bulking and trying to add mass I do nothing except abs.
When cutting and trying to lose fat I do 30 minutes on the treadmill at a medium intensity as well as abs.
Abs: Crunches (25)
Reverse Crunches (25)

Thursday: Legs

Legs: Squats (6-8)
Quads: Leg Extensions (8-12)
Calves: Calf presses [on leg press machine] (8-12)
Hamstrings: Hamstring curls (10-12)
(I tend to keep leg days extremely short as I find them a lot more tiring compared to other days)

Friday: Chest (upper and mid), Biceps, Triceps

Chest: Flat Dumbell Bench Press (6-8)
Chest: Incline Dumbbell Bench Press (6-8)
Chest: Incline Flyes (10-12)
Biceps: Standing dumbbell curls (6-10 reps)
Triceps: Cable Pushdowns (6-10 reps)
Biceps: Concentration Curls (8-12 reps)
Triceps: Overhead extensions [seated/dumbbells] (8-12 reps)

Saturday and Sunday are the same as Wednesdays. Either rest or cardio depending on goals.

Note: I do 3 sets on every exercise and spend no more than 1 hour in the gym a day. Train with intensity not endurance, train heavy, quickly and effectively. In this case less is more in regards to time spent in the gym.


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

I don’t really have a set nutrition plan. I just stick to certain rules such as:

  • Consume enough calories to ensure weight gain of 1-2lbs a week
  • Consume enough grams of protein to give my body the nutrients it needs to repair.
  • Eat 20-30 grams of protein every 2 and a half hours.
  • Drink 6-8 glasses of water a day.
  • Eat clean and eat sensibly. I haven’t touched Chips/fries or chocolate since I started. I do however, use cheat foods such as biscuits if I’m short of a few calories at the end of the day just to meet my calorie goals.
Consume a large amount of protein and carbs first thing in the morning and immediately after training. (the two most important times of day that our bodies need both carbs and protein).


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

I’ve found that Maximuscle’s Cyclone is essential. It contains 30g protein per serving as well as a good serving of Creatine and Dextrose. I’ve found that Creatine works wonders for my strength though I’ve never taken it seperately. Dextrose is basically a form of carbohydrate and is essential after a workout.


9) What are your future fitness goals?

My fitness goals are to basically keep going as I am. I hope to be where I want to be by about Summer 09 (175lbs 5%BF). I don’t know what I’ll do after that, I’m just focusing on one goal at a time. Training is a lifestyle and must be continued, as soon as you stop, you start to lose your hard work. It's important to set an achievable short term ‘mini-goal’ and work towards it before setting another.


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) Nutrition: Eat the correct food and eat enough of it to suit your goals. A 500 calorie surplus will help you to gain weight whereas knocking 500 calories off your intake will help you to lose weight. Being able to manipulate your weight by knowing how to adjust your caloric intake will change the way you think about training for the better.

2) Training & Rest: Work out a suitable fitness plan (as I said, we’re all different so come up with a plan that suits you and your goals). Getting enough rest is also essential. Settle for no less than an average of 8 hours sleep a night and try not to overtrain in the gym.

3) Stay Focused and Dedicated: Keep moving forward, it doesn’t matter how long it takes you to meet your goals, as long as you are making forward progress you will get there in the end. Use set-backs as an excuse to push forward rather than using them as an excuse to quit. Getting the physique you want is not easy. It is, however, possible, so keep dedicated and go for it. I wish you all the best of luck.