John
Miller
Resides: Tuscaloosa, Alabama
Age: 20
Weight: 162 pounds
Bodyfat: 6%
About Me and My Training
I have been lifting weights since high school. I was on the football team and strength training was an essential part of my life. When I got to college I began to slack off on my training. I lost my drive and as a result I lost my body.
I started working out again in the fall of 2009, but I was not very consistent and my eating habits were terrible. During February of 2010 I made the decision to transform my body. I started working out five to six days a week and eating a clean, healthy diet.
How I Did It
The key to my transformation was discipline, determination, and a love for bodybuilding. Nutrition is probably the most important factor in my transformation. I had trained hard at many points in my life, but I never had abs. I thought the harder I trained in the gym the better results I would get.
I neglected to realize that what I put in my body was responsible for how I looked. So I made up the most efficient and economical diet plan I could come up with on a college student's budget. I ate six to seven times a day, this included many protein shakes. All my meals mainly consist of the same things: protein, vegetables, and complex carbs.
I eat oatmeal, eggs and turkey sausage for breakfast, and my other meals consist of California Mix vegetables, a grilled chicken breast, and wheat bread. Then I have whey protein shakes with oats in between meals. It was difficult in the beginning but once I got the hang of eating all the time it became easy. My diet was like clock work. I was eating something nutritious every 3 hours.
I also worked out five to six times a week. My workouts consist of strength training with minimal cardio. The only cardio I did during my transformation was my bike rides to class and a three mile bike ride to the gym three times a week.
My strength training routine involves working main muscle groups and rotating them throughout the week. I will do heavy weight, low reps for a few weeks and then switch to light weight, high reps for a few weeks. I don't like to get stuck doing the same thing all the time. That can cause a plateau.
I also developed an intense ab routine. I started to see my abs in a month. I eventually got down from 170 pounds to 154. Then I got to where I am today, 162 pounds and growing.
Results keep you going. Determination keeps the results coming. If you set your mind on a goal and truly dedicate yourself to completing that goal, anything is possible.
Supplements
* OxyElite Pro USPlabs
* Jack3d USPlabs
* EAS 100% Whey Protein
* Cheap Supplements Creatine Monohydrate
* Cheap Supplements Glutamine
* ON Casein Protein
* Opti-Men Multivitamin
My College Diet Plan
Meal 1:
* 3 Egg Whites, Fat Free Cheese Omelet
* 1 bowl of Oats, with Strawberries and Blueberries, Cinnamon and Honey
* 2 pieces of Turkey Sausage
* 1 cup Black Coffee
* 1 serving Opti-Men Multivitamin
* 1 scoop OxyElite Pro USPlabs
Meal 2:
* 1 scoop of EAS 100% Whey Protein
* 2 scoops of Oats
* 8 oz of Water
Meal 3:
* 1 Grilled Chicken Breast
* 1 cup of California Mix Vegetables
* 2 slices of Wheat Bread
* 1 glass of Water
Meal 4:
* 1 scoop of EAS 100% Whey Protein
* 2 scoops of Oats
* 8 oz of Water
Meal 5:
* 1 Boca Burger
* 1 cup of California Mix Vegetables
* 2 slices of Wheat Bread
* 1 glass of Water
Meal 6: Pre Workout
* 1 scoop of EAS 100% Whey Protein
* 2 scoops of Oats
* 1 scoop of Frozen Strawberries
* 1 scoop of Frozen Blueberries
* 8 oz of Water
* 2 scoops of Jack3d USPlabs
* 1 tbsp of Cheap Supplements Creatine Monohydrate
Meal 7: Post Workout
* 1 scoop of EAS 100% Whey Protein
* 2 scoops of Oats
* 1 scoop of Frozen Strawberries
* 1 scoop of Frozen Blueberries
* 1 tbsp of Cheap Supplements Glutamine
* 1 tbsp of Cheap Supplements Creatine Monohydrate
* 8 oz of Water
Meal 8: Before Bed
* 1 scoop of ON Casein Protein
* 8 oz of Water
Training
TERMS YOU'LL NEED TO KNOW
Failure - That point in an exercise at which you have so fully fatigued your working muscles that they can no longer complete an additional repetition of a movement with strict biomechanics. You should always take your post-warm-up sets at least to the point of momentary muscular failure, and frequently past that point.
Day 1: Chest
* Barbell Bench Press: 3 sets of 10 reps
* Reverse Grip Bench Press: 3 sets of 10 reps
* Inclined Barbell Bench Press: 3 sets of 10 reps
* Declined Barbell Bench Press: 3 sets of 10 reps
* Cable Crossovers: 3 sets of 10 reps
* Weighted Dips: 3 sets to failure
Day 2: Abs/Arms
* Decline Weighted Situps: 3 sets of 15 reps
* Plate Twist: 3 sets of 15 reps
* Decline Leg Raises: 3 sets of 15 reps
* Side Bends: 3 sets of 15 reps
* Cable Crunches: 3 sets of 15 reps
* Barbell Curls: 3 sets of 7 reps
* Wide Grip Barbell Curl: 3 sets of 7 reps
* Preacher Curl: 3 sets of 10 reps
* Dumbbell Concentration Curl: 3 sets of 10 reps
* Hammer Curls: 3 sets of 10 reps
* Seated Dumbbell Curl: 3 sets of 10 reps
* Cable Curls: 3 sets of 10 reps
* Skull Crushers: 3 sets of 10 reps
* Triceps Pushdown Rope Attachment: 3 sets of 10 reps
* Triceps Pushdown V Bar Attachment: 3 sets of 10 reps
* Reverse Grip Triceps Pushdown : 3 sets of 10 reps
Day 3: Legs
* Squats: 4 sets of 10 reps
* Hack Squats: 4 sets of 4-10 reps
* Leg Press: 4 sets of 4-10 reps
* Leg Curl: 4 sets of 15 reps
* Calf Raises: 4 sets of 15 reps
* Seated Calf Raises: 4 sets of 15 reps
Day 4: Ab/Back/Shoulders
* Lat Pulldowns: 3 sets of 10 reps
* Seated Cable Rows: 3 sets of 10 reps
* Lying T-Bar Rows: 3 sets of 10 reps
* Deadlift: 4 sets of 4-10 reps
* Pull-ups: 5 sets of 10-15 reps
* Lateral Raises: 3 sets of 10 reps
* Military Press: 3 sets of 10 reps
* Seated Dumbbell Press: 3 sets of 10 reps
* Barbell Shrugs: 3 sets of 10 reps
Days 5, 6, And 7: Rest
Suggestions For Others
Good nutrition is the key to losing fat. Strength training is the key to sculpting a strong body. Dedication goes a long way. Hard work always pays off.
Good Luck with The SixPackNow Program guys,
John
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