Adam Welker

This fitness diehard took his training and diet to the next level to step onstage and compete.

Written By Jim Stoppani, PhD

Updated September 28, 2023

Written by Adam Welker

I began my weight training and fit lifestyle the summer before my senior year of high school. Now, seven years later, I’ve taken my passion for training to a new level. At the start of my transformation, my primary goal was to be stage-ready and compete in my first natural bodybuilding show.

If I hoped to compete on a regular basis, I needed a starting point to gauge my progress and pinpoint my weaknesses. I knew that I wanted to do it right and not have any regrets about what I could have done differently. That being said, I hired a trainer for the first time so that I would have someone with experience to support me and push me along my journey.

The biggest lifestyle change was my diet. Many of the concepts I used were similar to what’s in Jim's Dieting 101 program. I started by adjusting my fats and carbs while maintaining high protein intake. Once I found what worked, I monitored my results and lowered my carbs on a regular basis in order to keep the results coming. I also added in frequent amounts of cardio, increasing each week up to the contest date.

As the results started coming, so did the compliments. Several family members were astonished at my progress and changes. Not only that, people at the gym began to notice, too; people I had never talked to began to compliment me and ask me about my training and diet. It was a great feeling, but the process wasn’t always easy. When I struggled and craved those sugary carbs, it was nice to have my friends and trainer there to pull me back into focus and keep my eye on the prize.

Throughout my contest prep, I used several supplements to support my diet. The primary supplements I used were: Pre JYM, Pro JYM, Post JYM, Vita JYM, Shred JYM, Alpha Lipoic Acid and D-Aspartic Acid. I took my JYM supplements with confidence, knowing they were quality products and free of banned substances. These supplements and the results they provided were a big part of my success.

At the beginning, I was a broad-shouldered, thicker 207 pounds. After my 17 weeks of hard diet and training, I stepped onstage at a lean 176 pounds. While I’m unsure of my exact body-fat percentage, I was amazed that I was able to transform my body into a stage-ready physique. At the end of the day, I accomplished my primary goal of participating in my first competition. Now I have a new goal: to use JYM supplements and Jim Stoppani's training programs to help me gain quality mass so that I can step off the stage with a trophy in hand next time!

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