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Inspirational Success Story—David Sipes
ABSolution Achievement
By David Sipes
Name: David Sipes
Age: 25
From: Carlisle, PA
Goals: Cut bodyfat in half, increase strength, and improve overall energy.
I've always been into weight training and athletics, but until I was introduced to the Body of Work video by a friend, I really had no clue about what I was doing. I was one of those guys in the gym who worked my butt off but never seemed to get any noticeable results!
I've now been following both Bill and Shawn Phillips' programs for a few years. I like their straightforward approach; anyone can follow a program designed by these guys.
In the weeks leading up to the start of my ABSolution program, I thought about it and the results I wanted to achieve every day. I visualized the physique of my dreams—I knew this time I would achieve abs that would show! I had the plan. Now all I needed was the discipline, consistency, and determination!
"I knew this time I would achieve abs that would show! I had the plan. Now all I needed was the discipline, consistency, and determination!"
—David Sipes
Before I even started this program, I was hungry for results. I really wanted my abs to show (since I was 15). What I did next made me all the more hungry; that is, I wanted to start this program, but to make my desire burn all the more, I didn't let myself start right away. I waited two long weeks because this way when I actually started the program, I knew my desire would be so strong, it would carry me through the program.
I pretty much was eating healthy thanks to Body-for-LIFE. And when I read through Shawn's book, my confidence was boosted because his diet, compared it to mine, wasn't really all that different. The biggest difference was in the amount of sugar I was eating daily. After reading ABSolution, I learned to be cautious of the sugar contained in the foods I was eating. The decrease in overall sugar intake, along with eating only low-glycemic foods, helped me achieve my results.
I'm not going to get into details on what exercises or aerobics I did—I simply followed the ABSolution program to the "T." Why should I change something that gave Shawn a body like that?! What was most important for me was how I kept my motivation throughout my quest for my very own "best abs."
The first thing I did was write down exactly what I wanted to accomplish through this program. I decided I wanted to reach a bodyfat level between 7.5 and 8%, keeping my bodyweight around 175 lbs. I started the program at 178 lbs with 12.7% bodyfat.
My next goal was to appear in Real SOLUTIONS. The editors had been running an announcement asking for normal, everyday people to mail in their success stories because they were going to feature them in the pages of their magazine or on their website. It seemed farfetched at the time, but it was a dream I really wanted to make a reality. This was my long-term goal. It really fueled the fire.
See, for me to be my best, I have to set attainable goals as well as goals that seem unattainable (like appearing in a magazine). The attainable goals raise your confidence 20-fold when you accomplish them, and those once unattainable goals don't seem so beyond reach after all. So, I set a long-term goal as something that I dream about, which makes me work that much harder to get there.
In the weeks leading up to the start of the program, I had to buckle down and search for discipline and consistency. I knew the importance of both. Once these two became a part of my life, it changed for the better. I practiced both of them in any way I could. I started to get out of bed each morning a little earlier. I was used to getting up at 7:00 a.m. and was planning to get up at 5:30 a.m. for my cardio after I started ABSolution. I figured if I started getting up a few minutes earlier each day, by the time I started the program, it would be a piece of cake. I started visualizing actually mixing up a nutrition shake, taking my supplements, doing my weight training and aerobic routine, getting out of bed, and looking at the clock as it was glowing 5:30! Each time I visualized these things, I thought about my goals and how doing these things over time would make my goals a reality.
I learned that to stay motivated throughout a program...my goal had to be something I wanted for myself—something that sparked an interest deep within me. It couldn't be what Betty, Bob , or Joe want for me. It can only be found within me! I have also learned that to keep moving forward, my short-term goals have to be attainable. I knew that I could reach 7.5 or 8 % bodyfat while keeping my bodyweight between 175 and 178 lbs.
I measured my bodyfat every week and weighed myself every week. I've tried body transformations in the past and found that the intense cardio really eats away solid muscle. I was challenging myself by only allowing myself to lose three pounds throughout this program. I've lost as much as ten pounds in the past. I chose to check my bodyfat and scale weight frequently for that reason alone—I wanted to make sure I wasn't losing precious muscle.
I usually make my long-term goal a dream I have within myself that I one day want to achieve. Whenever I would lose focus on the short-term (eating healthy foods, exercising), it truly helped me to look at my long-term goal to get me back on track.
Whenever I would get those cravings, you know the ones where you have to eat anything that is sugary in sight, I would visualize eating a Snickers candy bar or whatever I was craving at that particular time. It sounds funny—believe me, my friends' laughed at me—but it truly worked for me. I would imagine eating the candy bar and that satisfied me as much as actually eating the bar would. More, in fact.
As for my supplement strategy, I use Structured EFA's twice per day, Meta-CEL twice per day, SimplyProtein before bed, and Myoplex for my mid-morning snack. I think the supplements helped with my recovery between workouts. With a program that is as intense as ABSolution, you have to be sure your body is ready for the next bout of exercise. I used Lean System 7 for the last two and a half weeks before my scheduled photo shoot. I've since used Lean System 7 every day. I've found it really helps give me energy for my workouts and definitely increases the intensity of my workouts. I really like that.
If I could tell anyone out there thinking about transforming his or her body one thing, I would say...do it! Do it NOW! Follow a plan that is already laid out for you, don't change it in any way, and search within yourself for that special thing that brings a rush of excitement throughout your mind and body, something that truly motivates you to take action. That is the secret to success. If you want, you will have! Is it to lose ten pounds? Is it to have totally ripped abs? That is for you and you alone to decide.
This is my typical day of nutrition and supplementation:
Meal 1:
7 egg whites, 1 whole egg
1 cup of Quaker oatmeal
32 oz water
multivitamin
flaxseed oil, 1 gel cap
Lean System 7
Meal 2:
Myoplex Deluxe
MetaCEL
additional 24 oz water
Lean System 7 30 minutes prior to Meal 3
Meal 3:
6 oz can of albacore tuna
2 slices whole-wheat bread
lettuce, tomato, green peppers
32 oz water
Meal 4:
8 oz nonfat cottage cheese
large apple
24 oz water
Meal 5:
2 grilled chicken breasts
medium yam
tossed salad
32 oz water
Meal 6:
2 scoops of whey protein
24 oz water
flaxseed oil, 1 gel cap
MetaCEL
Here is what one week of training looked like during my transformation:
Monday: Chest/Shoulders/Triceps
Chest:
Flat barbell bench press: 1 set each of 15, 12, 10, 8, 6 repetitions
Incline dumbbell flyes: 3 sets of 10 repetitions
Shoulders:
Seated barbell shoulder press: 1 set each of 15, 12, 10, 8, 6 repetitions
Dumbbell side raises: 3 sets of 10 repetitions
Triceps:
Triceps pushdowns: 1 set each of 12, 10, 8, 6 repetitions
Dumbbell skull crushers: 3 sets of 10 repetitions
Tuesday: HIIT/Abs
First thing in the morning on an empty stomach: 10 to 14 forty-yard sprints or until extremely tired!
Three sets of ab crunches, hip-ups, side crunches (done in a cycle), 15 reps each exercise.
Wednesday: back/biceps/legs
Back (morning)
Reverse grip lat pulldowns: 1 set each of 15, 12, 10, 8, 6 repetitions
Dumbbell rows: 3 sets of 10 repetitions
Biceps (morning)
Incline dumbbell curls: 1 set each of 12, 10, 8, 6 repetitions
Barbell biceps curl: 3 sets of 10 repetitions
Quads (evenings)
barbell squats: 1 set each of 15, 12, 10, 8, 8 repetitions
leg extensions: 3 sets of 10 repetitions
Hamstrings
Straight-legged barbell deadlifts: 1 set each of 15, 12, 10, 8, 8 repetitions
Leg curls: 3 sets of 10 repetitions
Calves
Dumbbell calf raises: 3 sets until burn
Thursday: HIIT/ABS
Same as Tuesday
Friday: Chest/Shoulders/Triceps
Same as Monday
Saturday: HIIT/ABS (morning) Back/Biceps(afternoon)
Same as Tuesday and Wednesday
I switched to different exercises after four weeks.
I rested 60 to 90 seconds between sets.
I sprinted 40 yards, walked back to the starting line, and ran another 40 yards. Once my body adjusted to sprinting, I increased the intensity by sprinting four straight 40-yard sprints, resting two minutes, and sprinting another four straight 40's.
Sunday: Free day. Enjoy it!
David Sipes was not only chosen as our Success Story of the month but he is also a spokesperson for iSatori (Lean System 7 and Meta-CEL products) and is currently featured in their national advertising campaign. You can see him now in the most recent issue of Muscle Media (March 2004), on newsstands now.
Send us your entry right away! We can't wait to "see" and "share" your success!
Like David Did...
SHARE YOUR SUCCESS STORY AND WIN!
If you've followed ABSolution, MAXIMUM GROWTH, or used advice from any of the articles in Real SOLUTIONS (including simply using Lean System 7 or Meta-CEL)... Share it with us, and you could win:
- A feature, as our next "inspirational" success story on our popular website
- Possibly even be featured in a full-length article in our next issue of Real SOLUTIONS magazine
- And, you could WIN an "endorsement" contract with us and become a spokesperson for Real SOLUTIONS and iSatori supplements!
- Plus, win tons of exciting prizes like T-shirts, free supplements, and much, much more...
Email us today for details, or if you've already completed a Program, simply send us your story (and pictures if you have them) to:
Success@RealSOLUTIONSmag.com
And remember, we don't care how "small" you think your success is! If you've started a new fitness Program that is helping you lose "just" a few pounds of fat or gain "just" a few pounds of muscle and this allows you to take a vacation to a sunny place where you can show off your physique... that's a HUGE success in our book! If your story is chosen as the "Success Story of the Month," you'll also be given your choice of great Real SOLUTIONS prizes!
So send us your entry right away! We can't wait to "see" and "share" your success!
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