I hurt my lower back several years ago and went to a spine
doctor to try and get relief from my everyday pain. That was the beginning of an addiction to
opiate pain medications that nearly ended my life. After over 2 years of extreme inactivity and
living in a constantly medicated state (doctor prescribed), my body suffered
from the inside out. My self-esteem was at its lowest point in my life and I hated
the person I had become. Even worse I
was ashamed every time I looked in the mirror that I was not the man my wife
had married. I woke up at 4:00am on January 1^st, 2012 and decided I
was going to take back the control of my life. My wife and I drove to a medically supervised detox facility and I
checked myself in. I made up my mind
that I was going to stop taking pain killers cold turkey. I completed my stay after 12 days in detox
and began to think about how I could improve my body.

I have
always loved the look of bodybuilders. I
found the Dymatize Challenge on Bodybuilding.com and right away I knew that
this contest was going to drive me closer to my goal of looking like a
bodybuilder. This began a life long
journey to having the best body I can possibly have (given my genetic structure)! Also, I have a goal to stand on stage full
and ripped in a bodybuilding show.

To be honest, my body is a work in progress and always will
be. I have been bitten by the bug and
know that bodybuilding is all about a lifelong commitment towards improving.
However, I am much closer to my ideal body than ever before. I implemented several different principals in
order to change my body. The first thing that had to change was my diet. I began eating six to seven meals a day with
a focus on lean proteins, complex carbs, and green veggies. Next, I started reading everything I could
get my hands about training principals and technique. I watched (and still do) hours of videos and
read hundreds of articles about bodybuilding. I learned to use different weight training strategies to constantly mix
up and confuse my body to continue breaking plateaus and to keep growing. I found that split cardio works well for my
body. Generally, I do two 25 or 30
minutes sessions of different types of cardio daily, one in the morning (steady
state) and the second after training in the evening (HIIT). I look to my wife and newborn son for
inspiration when the going gets tough. I
have surrounded my life with friends and family that take a healthy lifestyle
serious to also help keep me on track. And finally, I tell my goals to as many people as I can to make sure I
have some form of accountability. Its
hard to slack when you have 5 -10 people a day asking how your transformation
and training are going. My biggest goal
has always been to stand on stage, full and ripped, in a bodybuilding
contest. This coming June, I will compete
on my first bodybuilding show and watch my goal become reality!

Supplements that
helped me through the journey:

Pre-workout:

2 scoops Dymatize Xpand pre-workout drink

Post-workout:

2.5 scoops Dymatize Elite Fusion 7 chocolate peanut-butter
Protein mix

15 grams Glutamine unflavored powder

Daily, Morning and
Evening:

Multi-Vitamin

B-6 and B-Complex

Taurine

Vitamin C

Potassium

Diet plan that guided
my transformation:

My meals have been consistent, but I found that using different
spices and cooking methods, allows me really enjoy my food and not be bored
with every meal.

Meal 1:

3/4 cup ground whole oats

130g Dymatize Elite Fusion 7 chocolate peanut butter protein

Meal 2  

2 cups egg
beaters or liquid whites

2 cups Sautéed
green veggies (broccoli, peppers, onion, or mushroom)

Meal 3:

8oz Chicken
breast cooked with spices

2 cups
broccoli

Meal 4:  

8oz steak
(flank or
sirloin)                  

¾ cup white
or brown rice

Meal 5:

post-
workout shake 2.5 scoops Dymatize Elite Fusion 7 protein

15 grams
Optimum Nutrition glutamine powder

Meal 6: 

Chicken
breast cooked with spices

2
cups green beans or 8 large asparagus

Meal 7:

5 whole
large eggs

2 pieces ezekiel bread

Monday: Chest and Abs

Incline Dumbbell Bench press: 3 warm up sets, 2 working sets
of 12 reps to failure

Machine Bench press: 2 warm up sets, 2 working sets of 8
reps to failure

Machine Pec Deck Flys: 2 warm up sets, 2 working sets of 14
reps to failure

Hanging Leg raises: 4 sets of 12 reps- zero swinging

Stability Ball weighted crunches: 3 sets of 12-18 reps with
10lb plate on chest

Tuesday: Back and
Calves

Wide grip chins: 3 sets each to failure

Seated Machine rows: 3 warm up sets, 2 working sets 10 reps
to failure

One Arm dumbbell rows: 3 sets, 10 reps concentrating on the
squeeze

Hyper Extensions: 4 sets, 14 reps with 25 lbs plate held to
chest

Standing calf raises: 4 sets, 20 reps concentrating on
squeeze

Donkey calf raise: 3 sets, 15 reps

Seated calf raise: 4 sets, 15 reps

Wednesday: Off

Thursday: Legs

40 yard Walking Lunges: 4 warm up sets, 3 working sets

Leg press: 6 sets, heavy as possible feet together in middle
of pad for thigh sweep

Leg extensions: 5 sets, half the stack 20 reps focus on
squeeze

Lying Leg curls: 5 sets, half the stack 20 reps focus on
squeeze

Friday: Arms

Barbell curls: 5 sets, 12 reps strict and heavy to failure

Seated Hammer curls: 4 sets, 10 reps heavy to failure

1 arm bent over concentration curls: 4 sets, moderate weight
12 super-strict reps

Incline Lying triceps extensions: 5 sets, 16 reps
super-strict

Triangle bar cable pushdowns: 5sets, 10 reps heavy to
failure

1 arm overhead dumbbell extensions: 4 sets, 12 reps
super-strict

Saturday: Shoulders

Smith Machine Press: 3 warm up sets, 3 working sets 8 reps

Dumbbell Laterals: 5 sets 14 reps, super-strict & super
slow

Side Lying 1 arm rear raises: 5 sets 12 reps

SUNDAY: OFF

My life was in danger.  I had been prescribed and took pain medications for the last 2 years for a herniated disk and annular tear of L5-S1.  My weight was out of control and I lost all motivation to take care of my body.  My blood pressure soared and so did my weight.  I was taking the strongest narcotic dose that doctors would prescribe me to help with my pain.  I was on a crash course toward a very young death from addiction.  I awoke January 1st and faced the reality that I had become addicted to opiate pain medications and I was going to die if I did not quit them...RIGHT AWAY.  I looked at my wife, and I told her I needed to check into a Detox/Rehab Clinic that very day.  And I did.   It was hard to admit to my wife that I needed help, but I knew if I didn't, my life would soon end.  After checking out of rehab, I made up my mind that I was going to reclaim my body.  I wanted to strengthen my core and relieve my pain naturally.  On March 28th, I found the MusclePharm Live Shredded contest.  I decided that I was going to enter and I began to research proper diets and exercise programs.  I found so many great articles and videos on Bodybuilding.com.  I was armed with information and motivation.  I began eating every 2-3 hours and putting quality foods into my body.  My sample meal plan follows:

 Meal1   6:30am  2 scoops whey protein

                   ¾ cup oatmeal



M2   9:30am   2 cup egg beaters or liquid whites

                    Sautéed green veggies (broc,peppers,onion,mush)



M3   12:00   8oz chicken

                      2 cups broccoli



M4   2:30    8oz steak (flank or sirloin)                  

                     ¾ cup white or brown rice



M5    6:00   post- workout shake

                    2 scoops whey protein

                    ¾ cups ground oats



M6  8:00pm   8oz  tilapia

                   2 cups   green beans or 8 large asparagus

My cardio program was to get in 35 minutes of cardio twice per day, EVERYDAY. For my first cardio session, I would do High Intensity intervals on the elliptical machine. For my second session, I would perform steady state - low intensity walking on an incline on the the treadmill. 

  My weight lifting program would be 2 days on and 1 day off ... then 3days on and 1 day off.  Typically, my training training split would look like this: Chest/Biceps. Legs. Back/Triceps.  Shoulders.  Abs/Calves.  Frequently I added in as many different principles to increase my intensity as I possibly could.  Things like drop sets, giant sets, burnouts, rest/pause, pyramid sets, and forced reps were always present in my workouts.  I began my quest in March at over 19% body fat and after just 84 days, I was able to get down to 8.5% body fat.  My determination and willingness to sacrifice is the number one reason I was able to truly change my body composition. I gave up all alcohol and sugars.  I ate on a very strict schedule and made myself get to the gym, even when all I wanted to do was rest.  I did not skip cardio and more importantly, I did not skip meals.

I used several supplements that really helped me achieve my goals.  I used a quality Protein powder. ON Gold Standard Whey, and Gaspari Myofusion.  I also used Musclepharm Shred Matrix to dial in the deep separation in my legs.  I also used l-carnitine, CLA, and a Multivitamin.  These were all invaluable to build a winning physique.     

I feel that the Transformation that I have accomplished should be considered the winning transformation.  I have lost over 30lbs and allowed my muscle to show thru.  My starting point was bad.  Very bad. And my final photos show off my hard work. Thank You for taking the time to read about my quest to LIVE SHREDDED.  I will continue on my journey to get even tighter and to step on stage in my first bodybuilding show later this summer!  - Adam Kmitta - 164 lbs

It has Begun!  I am on my way.  today is day 4 of my very own 12 week transformation.  I have decided to enter the Live Shredded Challenge.  My focus has gotten sharer already in only the first 4 days.  I realize how hard this is going to be...but i am willing to put my new life front and center of my attention.  This is about me and i cannot tell you how excited i am am to see changes in my body.  I have never seen my abs, not once, not in my entire life.  THAT is my motivation.  Oh yes...and also to win the Live Shredded contest!  He we go!  Cardio on my first non-training day?  Well i guess rest days will happen after the 12 weeks are up.  BRING IT ON