Inspirational Story: Ronel Pesigan – From Overweight to Super Fit

 

In 2007, I decided to get back into the gym, because I started to play in a basketball league and wanted to be in shape for it. I weighed about 185-190 lbs.  While playing, I noticed I wasn’t the same player I once was. I never thought weight was much of an issue being at a size 36-38 for the last 12 or so years. After the league was finished, I got comfortable thinking I could eat whatever I want since I was working out. Next thing I knew I was eating more than I was working out. I was sitting around more than being active. About a year went by and I began to have headaches and pains in my body. As the headaches and pains became more frequent I decided to see my doctor. Little did I know that this visit to the doctor would change my life.

The doctor told me that I was at the borderline in all aspects (hypertension, diabetes, high cholesterol and obese). He said I was over 235lbs and that I was close to a heart attack or stroke. I immediately thought of my family history and the recent passing of people close to me due to their health. I then realized I was on that same path. My physician strongly recommended that I take the steps needed to lower unhealthy indicators or else I will get worse or even die. He stated that I needed to drop to180lbs and to start eating healthier.  As the doctor explained this to me, it hit me. This was my wakeup call to make a change and, most of all, to save my life.

In July 2009, I committed myself to working out & changing my diet. With the help of my best friend and others close to me, consulting with trainers, using bodybuilding.com and joining the bodyspace community I searched for workout programs and diets I can follow.  It took about 3 months to adjust my lifestyle, and to this day, a fit & healthy lifestyle is part of me. It has totally changed me as a person. I have become more confident, healthier & a better person.  In October of 2010, I joined DG Boxing Gyms and started boxing. Adding that to my fitness regimen helped me with discipline, technique and cardio training. PowertecFitness online store offers gym equipment including fitness equipment, home gym equipment, commercial gym equipment.

I reached my goal of 180 pounds in late December 2010. As of today, my current weight is at 160 pounds. I have lost 75 pounds and 6 inches from my waist (36 to 30). My goal for 2011 is to bulk up to 170 pounds, lean out, and get shredded!  Also, I would like to share my story and inspire others to live a healthy & fit lifestyle. Last but not least, I want to become a Certified Personal Trainer. Now that I understand what it takes to get fit & healthy, I want to get others there as well!

 

My Meal Plan:

 

Meal 1:

  • ½  cup Oats, Honey and or Cinnamon
  • 4 Egg Whites
  • ½ cup Cottage Cheese
  • 2 caps Cellucor D4 Thermal Shock
  • 2 caps Cellucor T7 Extreme

Meal 2:

  • 1 scoop CellucorIsoPro Ultra Lean
  • Handful Almonds

Meal 3:

  • 4oz Grilled Chicken Breast
  • 1 cup Salad and steamed vegatables
  • ½  cup Brown Rice

Meal 4:

  • ½  cup Cottage Cheese
  • 1 scoop CellucorIsoPro Ultra Lean
  • 2 caps Cellucor D4 Thermal Shock
  • 2 caps Cellucor T7 Extreme

Meal 5: Pre Workout

  • 4oz Grilled Chicken Breast
  • 1 cup steamed vegetables
  • 1/2 cup Brown Rice
  • 2 scoops BSN No-Xplode

Meal 6: Post Workout

  • 1 scoop CellucorIsoPro Ultra Lean

 

Training:

I followed Kris Gethin’s “12 Weeks To Your Future Physique Program

 

Day 1:  Chest/Triceps Abs

  • Dumbbell Bench Press:  3 sets of 8-12 reps
  • Incline Bench Press:  2 sets of 8-12 reps
  • Decline Bench Press:  3 sets of 8-12 reps
  • Cable Pushdowns:  3 sets of 8-12 reps
  • Overhead Extensions:  3 sets of 8-12 reps
  • Crunches:  3 sets to failure
  • Cardio:  22 min HIIT or Basketball, Lap Swim, 30 min Treadmill

Day 2: Cardio

  • Cardio:  22 min HIIT or Basketball, Lap Swim, 30 min Treadmill

Day 3: Back/Biceps/Calves

  • LatPulldown:  3 sets of 8-12 reps
  • Cable Rows:  3 sets of 12-15 reps
  • Hyperextensions: 3 sets of 12-15 reps
  • Barbell Curls:  3 sets of 12-15 reps
  • Alternate Dumbbell Curls:  3 sets of 12-15 reps
  • Seated Calf Raises:  3 sets of 12-15 reps
  • Cardio:  22 min HIIT or Basketball, Lap Swim, 30 min Treadmill

Day 4: Cardio

  • Cardio:  22 min HIIT or Basketball, Lap Swim, 30 min Treadmill 

Day 5: Legs/Shoulders/Abs

  • Leg Extension:  3 sets of 12-15 reps
  • Lying Leg Curl:  3 sets of 12-15 reps
  • Leg Press:  3 sets of 12-15 reps
  • Shoulder Press:  3 sets of 12-15 reps
  • Side Lateral Raises:  3 sets of 12-15 reps
  • Rear Lateral Raises:  3 sets of 12-15 reps
  • Lying Leg Raises:  3 sets of 12-15 reps
  • Cardio:  22 min HIIT or Basketball, Lap Swim, 30 min Treadmill

Day 6: Cardio

  • Cardio:  22 min HIIT or Basketball, Lap Swim, 30 min Treadmill

Day 7:  Rest

 

Motivation, Determination, Consistency = Transformation.
NEVER GIVE UP

Strength in Numbers
Special Thanks to the following:
·  http://www.bodybuilding.com/
·  http://cellucor.com/
·  http://www.bsnonline.net
·  http://dgboxinggyms.com/

 

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