Cover Model Transform

05/09/2013
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Body Transformation: Cover Model Transformation!
COVER MODEL TRANSFORMATION!

MELIH COLOGLU
MALE T RANSFORMAT ION
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BODY FAT 22% WEIGHT 220 LBS BODY FAT 5% WEIGHT 212 LBS
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TRANSFORMATIONS Fem ale Transform ation International Transform ation Male Transform ation Over 40 Transform ation Teen Transform ation Transform ation
Athletics instilled a fierce ethic deep in Melih's bones. See how he achieved single-digit body fat and graced covers of respected fitness magazines!
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Lou1se Cardio tonight :-)
Sep 04, 2013
WHY I DECIDED TO TRANSFORM

I swam and played water polo at the collegiate division-I level, but didn't have much muscle. After college, I met my beautiful wife, Ashley, and we started a personal training business. I ate healthy and trained hard until we started building our business from the ground up, then I went off track, ate too many calories with not enough protein, and gained body fat. I've always liked sports, admired nice physiques (lifting
fitsr07 is now friends with snortney2013 and RachCasi02. kymmiebug I'm not a very patient person & dislike waiting 120 seconds to respond to emails on here.... I apologize for not always responding timely ;)
VITAL STATS
Name: Melih F. Cologlu Email:
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www.bodybuilding.com/fun/body-transformation-cover-model-transformation.html
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[email protected] was more fun than sports in college), and wanted to BodySpace: Animal182 become what I looked up to. My self-motivation was established from a successful NCAA sports career, so I started to train harder and got my nutrition down to a science. My goal was to break into fitness modeling, but I didn't voice it.
A couple years later, I entered my first NPC competition and won Natural Eastern USAs in men's physique. This was the beginning of my great transformation. I got sponsored by Grenade and kept improving.
BEFORE /// 220 LBS

AGE 27 / HEIGHT 6'3" / BODY FAT 22%
BEFORE /// 212 LBS

AGE 32 / HEIGHT 6'3" / BODY FAT 5%
In January 2012, I made the cover of Muscle & Body Magazine and Muscle & Fitness Magazine in 2012 and 2013. I also had the honor to being featured on We 'Mirin on Bodybuilding.com. I believe my best is yet to come.
HOW I ACCOMPLISHED MY GOALS

I have to thank Bodybuilding.com for helping people realize that with hard work and information anything is possible. I became a Bodybuilding.com member in 2008 and it was inspiring to see what people accomplished. It made me believe my goals were possible. I took it one workout at a time and didn't expect results in short timeframes. It was a new lifestyle that required hard focus. As the months passed, I saw noticeable results and owe it to clean-bulking and cutting cycles. The importance of nutrition/supplementation was a big factor to my success. My wife supported me, cooked my meals, and kept me focused on hard days. My first cutting cycle came in 2008. I lost huge amounts of weight, but wasn't happy with
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my muscle mass. From 2008-10, I completed two clean-bulking and cutting cycles that built the foundation of my physique and I kept the same nutrition patterns to attain great results. I'm not satisfied and know I can improve, but this is what fitness and bodybuilding are all about: being under construction, revealing the new product, breaking it down, and rebuilding it.
APPLY HERE TO BE A TRANSFORMATION OF THE WEEK!

Bodybuilding.com honors people across all transformation categories for their hard work and dedication. Learn how our featured transformers overcame obstacles and hit their goals!
SUPPLEMENTS THAT HELPED ME THROUGH THE JOURNEY

Grenade supplements took my training to another level. I cycle on and off supplements. Here's the breakdown of how I take them: With Meal 1 and 6
Grenade Thermo Detonator
Fat Burner
Pre-workout
Fat Burner
Post-workout
Creatine
Multivitamin
DIET PLAN THAT GUIDED MY TRANSFORMATION

05/09/2013
During bulking cycles, I gradually eat up to 6,000 calories. During cutting cycles, I still eat 2,500-3,000 calories. Combined with my fast metabolism, 2,500-3,000 calories isn't much. My weekly macros are correlated to my training intensity. I believe in constant change to keep the body guessing and break through plateaus. Here's a sample of a cutting day. Meal 1
Whey Protein
2 servings
Banana
1/2
Honey
1 tbsp
Egg Whites
7
Mushrooms
1/2 cup
Meal 2
Plain Rice Cake
1
Reduced-fat Peanut Butter
1 tbsp
Meal 3
Chicken Breast
8 oz
Brown Rice
1/2 cup
Meal 4
05/09/2013
Plain Rice Cake
1
Almonds
8
2 tbsp
Meal 5: Pre-workout
Whey Protein
1 serving
2 tbsp
Meal 6: Post-workout
Whey Protein
1 1/2 serving
Banana
1/2
Honey
1 tbsp
Meal 7
Tilapia
8 oz
Sweet Potato
5 oz
Meal 8
Broccoli
1 cup
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Almonds
12
Meal 9
Snapper
8 oz
Brown Rice
1/2 cup
Meal 10
Ground Turkey
8 oz
Cauliflower
1 cup
Meal 11: Before Bed

Reduced-fat Cottage Cheese
2 oz
TRAINING REGIMEN THAT KEPT ME ON TRACK

I follow a 10-day training split with active rest. Days 1-5 are high volume and days 6-10 are power days. I constantly change the system on high-volume weeks to keep my body guessing. Day 1: Chest/HIIT Cardio SUPERSET
Barbell Incline Bench Press - Medium Grip 3 sets of 10 reps Butterfly 3 sets of 10 reps
SUPERSET
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Weighted Pushups 3 sets of 10 reps
Dumbbell Bench Press 3 sets of 10 reps Butterfly 3 sets of 10 reps Pushups 3 sets of 10 reps
SUPERSET
CARDIO
Elliptical Trainer 10 min (30 seconds high intensity, 30 seconds low intensity) Printable Page PDF Document
Day 2: Quads/Calves SUPERSET

Front Barbell Squat 3 sets of 10 reps Hack Squat 3 sets of 10 reps
SUPERSET
Goblet Squat 3 sets of 10 reps Leg Extensions 3 sets of 10 reps
SUPERSET
Leg Press (Wide-stance) 3 sets of 10 reps
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Leg Press (Narrow-stance) 3 sets of 10 reps
SUPERSET
Standing Calf Raises 3 sets of 10 reps Seated Calf Raise 3 sets of 10 reps Smith Machine Calf Raise 3 sets of 10 reps Seated Calf Raise 3 sets of 10 reps
SUPERSET
Printable Page
PDF Document
Day 3: Arms/HIIT Cardio SUPERSET

Incline Dumbbell Curl 3 sets of 10 reps Reverse Barbell Curl 3 sets of 10 reps
SUPERSET
Standing Biceps Cable Curl 3 sets of 10 reps Hammer Curls 3 sets of 10 reps
SUPERSET
Cable Rope Overhead Triceps Extension 3 sets of 10 reps Weighted Bench Dip 3 sets of 10 reps
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SUPERSET
Close-Grip Barbell Bench Press 3 sets of 10 reps Tricep Dumbbell Kickback 3 sets of 10 reps
CARDIO
Elliptical Trainer 10 min (30 seconds high intensity, 30 seconds low intensity) Printable Page PDF Document
Day 4: Back/Shoulders/Traps SUPERSET

Wide-Grip Lat Pulldown 3 sets of 10 reps Underhand Cable Pulldowns 3 sets of 10 reps
SUPERSET
Seated Cable Rows 3 sets of 10 reps Lying T-Bar Row 3 sets of 10 reps
SUPERSET
Smith Machine Overhead Shoulder Press (Behind the Neck) 3 sets of 10 reps Side Lateral Raise 3 sets of 10 reps
SUPERSET
Arnold Dumbbell Press 3 sets of 10 reps
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Cable Rear Delt Fly 3 sets of 10 reps
SUPERSET
Dumbbell Shrug 3 sets of 10 reps Barbell Shrug 3 sets of 10 reps
Printable Page
PDF Document
Day 5: Abs/HIIT Cardio SUPERSET

Ab Crunch Machine 3 sets of 10 reps Hanging Leg Raise 3 sets of 10 reps
SUPERSET
Weighted Crunches 3 sets of 10 reps Jackknife Sit-Up 3 sets of 10 reps
SUPERSET
Dumbbell Side Bend 3 sets of 10 reps Weighted Side Bridge 3 sets of 1 min
CARDIO
Elliptical Trainer 10 min (30 seconds high intensity, 30 seconds low intensity) Printable Page
PDF Document
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Day 6: Chest/HIIT Cardio

Barbell Bench Press - Medium Grip 5 sets of 6 reps Decline Dumbbell Bench Press 5 sets of 6 reps Weighted Bench Dip 5 sets of 6 reps
Printable Page
PDF Document
Day 7: Hamstrings/Calves
Stiff-Legged Barbell Deadlift 5 sets of 6 reps Stiff-Legged Dumbbell Deadlift 5 sets of 6 reps Lying Leg Curls 5 sets of 12 reps Standing Calf Raises 5 sets of 12 reps Seated Calf Raise 5 sets of 12 reps
Printable Page
PDF Document
Day 8: Arms/HIIT Cardio

Barbell Curl 5 sets of 6 reps Two-Arm Dumbbell Preacher Curl 5 sets of 6 reps
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Weighted Bench Dip 5 sets of 6 reps
Weighted Pushups (Close and Wide Hand Positions) 5 sets of 6 reps Printable Page PDF Document
Day 9: Back/Shoulders/Traps
Barbell Deadlift 5 sets of 6 reps Weighted Chin-Up 5 sets of 6 reps Standing Military Press 5 sets of 6 reps Upright Barbell Row 5 sets of 6 reps Smith Machine Shrug 5 sets of 6 reps
Printable Page
PDF Document
Day 10: Abs/HIIT Cardio

Cable Crunch 5 sets of 6 reps Weighted Hanging Leg Raise 5 sets of 6 reps Weighted Side Bridge 5 sets of 30 sec Cable Side Bends 5 sets of 6 reps
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Printable Page
PDF Document
WHAT ASPECT CHALLENGED ME THE MOST

Because of my growing business, developing time management skills to balance family, meals, training clients and myself was hard. When I got that down, everything started to flow nice and allowed me to reach my goals.
MY FUTURE FITNESS PLANS

I'm representing Team Grenade at the 2013 Olympia Expo and will be featured in more publications and more articles for Muscle & Fitness . I work hard to maintain my online global training website and help people change their lives.
SUGGESTIONS FOR ASPIRING TRANSFORMERS

Find your weaknesses. Attack your weaknesses. Never give up. Keep away from negative people. Your must think like your improved self to become that person.
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HOW BODYBUILDING.COM HELPED ME REACH MY GOALS

I was lucky to find Bodybuilding.com in 2008 when I struggled with time management and was out of shape. Bodybuilding.com helped me realize there are lots of people who accomplish their dreams. I will be forever grateful for the constant motivation provided by Bodybuilding.com that now allows me to inspire and help others around the globe.
MELIH'S TOP 5 GYM TRACKS
1. "Requiem For A Dream" by Kronos Quartet 2. "Sandstorm" by Darude 3. "Stronger" by Kanye West 4. "Hate It Or Love It" by 50 Cent 5. "One Shot" by Eminem
CREDITS
Luis Rafael Photography Diana Hayes Photography
CONTACT INFO
Facebook: Melih F. Cologlu Instagram: covermodelphysique
START YOUR OWN TRANSFORMATION TODAY
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ABOUT THE AUTHOR
Male Transformation Of The Week

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Have you made a dramatic change either by gaining muscle of by losing all the weight you have been hoping for?
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15/18
05/09/2013
AutumnHB
Very interesting training. I'm trying your high volume arm day tomorrow.
Sep 4, 2013 6:46pm | report Rep Power: 1685
Body Stats
ht: 5'8" wt: 117.5 lbs bf: 13.1%
skrause5
What a transformation...if there's a will, there's a way. Great job.
Body Stats
ht: 5'5" wt: 115 lbs
animal182
Thanks, I appreciate it!
Sep 4, 2013 8:16pm | report
Body Stats
ht: 6'3" wt: 213 lbs bf: 5.9%
Rep Power: 2147499
XxmetallicaxX
on a 10 day training regimen how many rest days after you start again
Body Stats
ht: 5'10" wt: 188.2 lbs bf: 12.0%
animal182
I take active rest days, day 5 and day 10 are small body parts and cardio, its been working well!
Body Stats
ht: 6'3" wt: 213 lbs bf: 5.9%
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05/09/2013
KthxHibye
Massive looking bicep on that after shot...
Body Stats
ht: 5'9" wt: 177 lbs bf: 8.5%
Rep Power: 10
IronLifeChick
WOW Coach! AMAZING TRANSFORMATION!!! This motivates me EVEN more to see your own transformation and what you've accomplished!!!
Rep Power: 10 Sep 4, 2013 8:30pm | report
Body Stats
ht: 5'10"
animal182
Thanks IronLIfeChick, You have been helping me along the way ;)
Body Stats
ht: 6'3" wt: 213 lbs bf: 5.9%
ilmci
Impressed by the Before and After pics, moreso with the story of how the transformation was achieved. Definitely where there is the will, there is the way - inspiring to the rest of us.
Rep Power: 10
Body Stats
ht: 6'3" wt: 263 lbs bf: 33.5%
Article Rated: 10
brennenb1986
holy tons of food lol
Body Stats
ht: 5'10" wt: 171.8 lbs bf: 6.0%
Rep Power: 10
17/18
05/09/2013
kholzmul
Hey man great transformation! Thats rediculous! I have a quick question, i am currently a collegiate water polo player and swimmer and became serious about lifting within the last year. Recently ive had some problems with rotator cuff impingement in my shoulders during dumbbell bench (incline and flat) and was wondering if you had any suggestions to remedy that. I want to keep lifting and gaining weight and strength but the impingement is hindering my water polo as well. Any advice would be greatly appreciated!
Sep 4, 2013 10:42pm | report
Body Stats
ht: 5'10" wt: 167 lbs bf: 10.0%
Rep Power: 10
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Body Transformation: Cover Model Transformation!