MUSCLED BOSS

Transform
INSPIRATION
MOTIVATION
ASPIRATION
Real-life inspiration
PERSPIRATION
RYAN ROGERSON
FROM
MOTOCROSS TO
GEEK
TO
FREAK
HOW RYAN DID IT
DIET PLAN
GAINED
MUSCLE
I used to be a
professional
motocross
racer. Anyone who is
familiar with the sport
knows what it does
to your physique.
When I was racing
competitively I was
six-foot and 135lb! I
suffered a very serious
injury (compression fracture
of four vertebrae in my back,
broken ribs and a bruised heart) and
decided to step away from racing. During
my recovery I was pretty depressed
with how I felt and especially with how
I looked. Everyone always referred to
me as the “skinny, lanky kid” and I
remember soon after that I looked into
the mirror one day, very unhappy with
how I looked and said: “Wow, I need to
do something
about this.”
I’m a very
competitive
person and
needed
something to
push myself
at. I soon fell
in love with
bodybuilding. I
started training
in late 2006.
10%
BODY FAT 2007
40 TRANSFORMATION
HOW I ACCOMPLISHED MY GOALS
I’m the type of person that if I commit
to something it’s 100% or don’t do
it at all. I remember when I
first started getting into
working out and eating
correctly, all of my
friends thought I was
crazy. They always
said “you’ll never get
muscular or ripped
like those guys you see
in magazines and stuff.”
I made it a point to prove
them wrong.
SUPPLEMENTS THAT
HELPED ME THROUGH
MY JOURNEY
Nutrex Research
Muscle Infusion
Nutrex Research
Outlift
Nutrex Research
Amino Drive
Nutrex Research
Niox
MEAL TWO
MEAL THREE
MEAL FOUR
MEAL FIVE
16oz liquid egg whites (equal to about 10 egg
whites), 99g blueberries, 80g oatmeal
6-8oz chicken, 85g broccoli, 8oz sweet potato
(Post workout meal) 2 Scoops Nutrex Research
Muscle Infusion, 1-2 servings cream of rice
6-8oz chicken, 85g broccoli, 1 serving walnuts
6-8oz lean ground beef
INSPIRED
BY
v MUSIC
Tunes that
kept me going
TRAINING REGIME
LOST
FAT
DISTURBED
Rise
135lb
VITAL STATS
BEFORE AFTER
SKILLET
Monster
Age: 17
Height: 6’
Weight: 135lb
Body fat: 10%
Age: 24
Height: 6’
Weight: 210lb
Body fat: 6%
I’m always changing up my training, but this is my
favorite workout routine. I like using a push/pull/legs
format going two days on and one day off. I stick to the
basics and lift as heavy as possible. My volume tends to
change on how I’m feeling. If I feel really beat up and
feel like I hit the muscle
group good with
two sets, I
move on.
TRAINING REGIME
Training regimen that kept me on track:
DAY ONE
PUSH
HOW
BODYBUILDING.COM
HELPED ME REACH
MY GOALS
I did a ton of research on the
Bodybuilding.com forums, learned as
much as I possibly could and started
putting it all to use. I gained about 50lb
in the first year I seriously changed my
lifestyle and my friends were blown away.
MEAL ONE
PHOTOS BY GABRIEL GUZMAN
HY I DECIDED TO
TRANSFORM
Diet plan that guided my transformation:
My diet is very simple, but it works great. I always eat four to five
solid meals per day, and also have one or two protein shakes (depending on my goal at the time). This is a basic outline for cutting
body fat. When I’m looking to bulk up I add more carbohydrates into
the later meals.
210lb
MUSCLED BOSS
Adding 75lbs of solid muscle is no mean feat. Dedicated
Ryan made it happen to go from skinny to shredded
before he inspired others to do it too!
GEEK
TO
FREAK
MY FUTURE FITNESS PLANS
FIVE FINGER
DEATH PUNCH
The Pride
PANTERA
Domination
THE
OFFSPRING
The Meaning
Of Life
I’m now a full-time personal trainer and
nutritionist and I use this example with
my clients all the time: don’t ever put
limits on yourself, because if you really
commit you can do amazing things!
Staying consistent with my workouts and
diet was the biggest role in my progress
and how I got to where I am today.
MY ADVICE FOR OTHERS
My biggest tip for staying motivated
is to keep your ultimate goal in mind
all the time! I use this myself and also
tell clients to ask this question every
night when you’re lying in bed: did I do
everything I could today to reach my
goal? If you can continue to say “yes”
to this question, I guarantee the results
will be more than enough to keep you
motivated!
TRAIN-mag.com
[email protected]
SMITH MACHINE
OVERHEAD
SHOULDER PRESS
4 sets of 10, 8, 6, and 6 reps
DAY TWO
PULL
DAY FOUR
LEGS
WIDE-GRIP LAT PULL-DOWN
2 warm-up sets of 6-8 reps
2-3 sets of 6-8 reps
LEG PRESS
2-3 warm-up sets of 8-10 reps
3-4 sets of 8-10 reps
ARNOLD
DUMBBELL PRESS
4 sets of 10, 8, 6, and 6 reps
BENT-OVER
BARBELL ROW
1-2 warm up sets of 6-8 reps
2-3 sets of 6-8 reps
HACK SQUAT
1-2 warm-up sets of 8-10 reps
3-4 sets of 8-10 reps
ONE-ARM INCLINE
LATERAL RAISE
4 sets of 10, 8, 6, and 6 reps
SEATED CABLE ROWS
2 sets of 12-15 reps
CABLE SEATED
LATERAL RAISE
4 sets of 10, 8, 6, and 6 reps
SEATED BENT-OVER
REAR DELT RAISE
4 sets of 10, 8, 6, and 6 reps
REVERSE
MACHINE FLYES
4 sets of 10, 8, 6, and 6 reps
BENT OVER
BARBELL ROW
4 sets of 10, 8, 6, and 6 reps
BARBELL DEADLIFT
2-4 warm-up sets of 6-8 reps
2-3 sets of 6-8 reps
DUMBBELL BICEP CURL
1-2 warm-up sets of 8-12 reps
3 sets of 8-12 reps
PREACHER CURL
CLOSE-GRIP
2-3 sets of 8-12 reps
DAY THREE
REST
LEG EXTENSIONS
3-4 sets of 15-20 reps
LYING LEG CURLS
3-4 sets of 15-20 reps
STANDING CALF RAISES
1-2 warm-up sets of 10-15 reps
3-4 sets of 10-15 reps
SEATED CALF RAISE
3-4 sets of
15-20 reps
DAY FIVE
PUSH
BARBELL INCLINE
BENCH PRESS (medium grip)
2 warm-up sets of 6-8 reps
2-3 sets of 6-8 reps
BUTTERFLY
2 sets of 12-15 reps
MACHINE SHOULDER
(MILITARY) PRESS
1-2 warm up sets of 6-8 reps
2-3 sets of 6-8 reps
SIDE LATERAL RAISE
2 sets of 12-15 reps
SMITH MACHINE
CLOSE-GRIP BENCH PRESS
1-2 warm-up sets of 6-8 reps
2-3 sets of 6-8 reps
TRICEPS PUSH-DOWN
2 sets of 12-15 reps
DAY SIX & SEVEN
REST
SMITH MACHINE
SHRUG
4 sets of 10, 8, 6, and 6 reps
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TRANSFORMATION
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