Chad Shaw’s ‘Bench to Allstar’ Body Transformation

Going above and beyond, Chad Shaw defied the odds to build an amazing body for himself and his family using the most unconventional of methods – turning his weakness into a weapon, he created a body transformation of epic proportions

 

Chads vital stats

Before
Age: 40 Height: 5ft 9in Body fat: 13% Weight: 169lb

After
Age: 42 Height: 5ft 9in Body fat: 6% Weight: 174lb

 

body transformation

 

I’ve been battling serious health problems my entire life. Some of these issues drastically limited what I was able to do physically. This reality compelled me to strive to become stronger and more capable.

I was always limited in terms of exercises that I could do, but I continuously experimented until I could devise ways to work around my physical idiosyncrasies.

This particular body transformation was initiated by an emergency surgery on my intestines. Sections of my large and small intestines had to be removed due to a torsion that was impinging my intestinal tract. Following the surgery, I was extremely sick. I couldn’t eat solid food for months and my activity level was strictly limited. I helplessly watched my hard-earned body deteriorate into nothing.

I was extremely determined to get my body back. In the end I made this transformation for myself, as well as for my family. The stronger and more capable I am, the more I have to offer to the people around me. I’m just more efficient in general. I hate the idea of being average, or the idea of not living up to my full potential. This would make my life seem ineffectual.

 

chad shaw body transformation

 

Chads body transformation strategy

Depending on the exercise, I perform 1-3 warm up sets per exercise and then one working set per exercise. I typically operate in the 6-12 rep range because I feel that’s optimal for muscle hypertrophy.

My training is brutally intense, therefore my workouts must be brief and infrequent to avoid over-training. I train each muscle group bi-weekly, except for abs and calves, which I train once a week.

 

The fuel for the transformation

Meal 1: Smoothie made with 2 eggs, 1 scoop of Training Ground Pure Whey, 3/4 cup of chopped broccoli, and 3/4 cup of wild blueberries and strawberries.

Meal 2: 1/4 cup of raw almonds.

Meal 3: 8-10oz of chicken breasts, 1 cup of spinach, 1 cup of raw broccoli, 1 piece of celery, 3 mini peppers, 4 cherry tomatoes.

Meal 4: Whey protein shake.

Meal 5: 2 glasses of dry red wine while cooking, 8-10oz of grilled chicken/fish, 5oz baked potato, 2 cups of vegetables.

 

body transformation

 

Musical inspiration

X Ambassadors Jungle

Fallout Boy
My Songs Know What You Did
In The Dark

Digitalism
Miami Showdown
Eminem Survival

 

Chads transformation supplements

Testosterone booster
Whey protein
Creatine
Vitamin and mineral supplement
BCAAs
Joint support
Pre workout
Fish oil
Vitamin C
Resveratrol

 

 

The body transformation workout

 

Chest

ExerciseSetsReps
Weighted dips1 working set8-12 reps
Guillotine press1 working set6-10 reps
Inclined dumbbell press1 working set6-10 reps
Dumbbell Flyes1 working set8-12 reps

 

Biceps

ExerciseSetsReps
Barbell drag curl1 working set8-12 reps
Spider curl with Straight Bar1 working set6-10 reps
EZ bar reverse grip spider curl1 working set6-10 reps
Hammer preacher curl1 working set6-10 reps

 

Hamstrings

ExerciseSetsReps
Barbell deadlift1 working set2-4 reps
Laying leg curls8 sets8 reps
Seated calf raises1 working set15-20

 

Legs

ExerciseSetsReps
Hack squats1 working set6-10 reps
Leg extention (superset)1 working set10-12
Leg press (superset)1 working set10-12
Standing calf raise1 working set12-20 reps
Toe press1 working set12-20 reps

 

For more body transformations and more info on nutrition and training, subscribe to TRAIN magazine for free by signing up to our newsletter and get each monthly issue dropped direct into your inbox

TRAIN

Written by

You may also like...