Body Transformation: Micah Van Yperen Went From Pudgy To Pumped Up!

Vital Stats



Name: Micah Van Yperen

Email: Adidasrocker321@gmail.com

Location: North Carolina





Why I decided to transform



In eighth grade, I was consistently called "fat boy" in a joking manner. Eventually I got tired of it and decided to become someone who was perceived as "jacked." I wanted people to look at me and be inspired to get fit and healthy.



As a high school freshman, I joined a small gym that was privately owned by a guy who had been a bodybuilder since age 20 and was currently 55 years old. He still competes and inspired me to get fit and compete too. From age 15-16, I busted my butt in the gym and learned everything I could.



At age 16, I competed at my first teenage bodybuilding show and placed second out of five. As time went on, I learned about my body through trial and error and competed several more times. Now, at age 20, I still compete and love every second of it.



I love looking forward to the gym and waiting to enter my next show. My family and friends are inspired by my work ethic and dedication. That was one of my main goals from the start; to inspire others. I get asked constantly about my supplement regimen, training, and diet. It feels good getting asked for advice and being admired.



Before



After



AGE 15 / HEIGHT 5'7" / BODY FAT 20%



AGE 20 / HEIGHT 5'10" / BODY FAT 6%





Post To FitboardHow I accomplished my goals



I accomplished my goals with the support of my family and lots of trial and error. When I first started, I didn't know anything. I was fat and just wanted to lose weight. I started out by starving myself and running miles per day. At one point, I ate 1500 calories per day. I went from being fat to being extremely skinny and flabby.



I had no idea how important resistance training was until I did research online and joined the free-weight section of a gym. My entire life has been trail and error on my own body. I wish I knew all along how important it is to eat healthy and incorporate resistance training. Even though the beginning of my career was tough, there was never a time when I wanted to give up.



I'm very disciplined and determined. I made the decision at age 15 to change my body and inspire others, and I was damn sure going to stick with it. When times got hard, I always had my family and a strong inner-determination to keep me going.



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Supplements that helped me through the journey

• Universal Nutrition Animal Pak

• Optimum Platinum PRE-


• Optimum Micronized Creatine Powder


• NOW D-Ribose Powder

• BSN AMINOx

• Optimum Gold Standard 100% Whey


• Universal Nutrition Animal Pak

Diet plan that guided my transformation

• Egg Whites 1 1/2 cups
  


• Eggs 2
  


• Oats 1 cup
  


• Blueberries 1/4 cup
  

• Chicken Breast 8 oz
  


• White Rice 1 cup
  


• Almonds 30 g
  


• Mixed Greens2 cups
  

• Optimum Gold Standard 100% Whey 2 servings
  


• Sweet Potato 350 g
  

• Salmon 8 oz
  


• Asparagus 1 serving
  


• Spinach 1 serving
  

• Plain, non-fat Greek Yogurt 1 cup
  


• P28 White Chocolate2 tbsp
  

Training regimen that kept me on track



I train 5-6 days per week and do cardio on my off days. I make sure to warm up before every workout on the treadmill.

• Barbell Squat
  
  4 sets of 8-10 reps


• Leg Extensions
  
  3 sets of 8-10 reps


• Leg Press (Single-leg)
  
  3 sets of 12 reps (each leg)


• Stiff-Legged Barbell Deadlift
  
  5 sets of 8-10 reps


• Lying Leg Curls
  
  5 sets of 8-10 reps

• Incline Dumbbell Press
  
  3 sets of 8-10 reps


• Incline Dumbbell Flyes
  
  3 sets of 8-10 reps


• Barbell Bench Press - Medium Grip
  
  3 sets of 8 reps


• Butterfly
  
  3 sets of 12 reps


• Superman Pushups
  
  3 sets to failure


• Sprints
  
  25 minutes of 50-yard sprints and 50-yard jogs

• Barbell Deadlift
  
  5 sets of 5 reps


• Wide-grip Pullups
  
  3 sets of 10 reps


• Bent Over Two-Dumbbell Row
  
  4 sets of 8 reps


• Close-Grip Front Lat Pulldown
  
  3 sets of 10 reps


• Bent Over Barbell Row
  
  3 sets of 10 reps


• Hyperextensions (Back Extensions)
  
  3 sets of 15 reps

• Seated Side Lateral Raise
  
  4 sets of 10 reps


• Dumbbell Shoulder Press
  
  3 sets of 8-10 reps


• Standing Front Barbell Raise
  
  3 sets of 8-10 reps


• Cable Seated Lateral Raise
  
  3 sets of 12 reps (each arm)


• Stairmaster Sprints
  
  8 sets of 2 minutes (level 5) and 1 minute (level 15)

• Circuit:


• Barbell Curl
  
  12 reps


• Hammer Curls
  
  8 reps (each arm)


• Close-Grip EZ Bar Curl
  
  10 reps


• Incline Dumbbell Curl
  
  8 reps (each arm)


• Circuit:


• Close-Grip Barbell Bench Press
  
  10 reps


• Seated Triceps Press
  
  8 reps


• Triceps Pushdown - Rope Attachment
  
  12 reps


• Lying Triceps Press
  
  10 reps


• Superset


• Standing Calf Raises
  
  5 sets of 8 reps


• Seated Calf Raise
  
  5 sets of 12 reps

What aspect challenged me the most



"Never give up. Rome wasn't built in a day so don't get discouraged."



The most challenging part at first was the diet because I was a fat kid and loved food. I still have times when my inner fat kid will come out and I splurge for a day.



I overcame this obstacle by knowing inside that dieting is the major key to success and following one that works for you is how you get fast results.



My future fitness plans



I've been competing for years in bodybuilding and recently switched to men's physique. I plan to continue in men's physique, get a pro card, and get a sponsorship from a supplement company.



Suggestions for aspiring transformers



Never give up. Rome wasn't built in a day so don't get discouraged. Stay consistent and you will see results. Hire a coach or trainer if you're just starting. Don't compare yourself to others. Be the best version of you that you can be.



How Bodybuilding.com helped me reach my goals



Bodybuilding.com helped me reach my goals with articles and supplementation. I learned almost everything from the Internet. Bodybuiling.com provides tons of articles on diet, supplementation, and training that can help anyone. I can log on to read the latest training tips and nutrition advice.



Bodybuilding.com has everything you'll ever need. Every time I ran low on product or wanted to try something new, Bodybuilding.com had it in stock at the cheapest price.



Micah's Top 5 Gym Tracks

1. "Work Hustle Kill" by Rob Bailey & The Hustle Standard


2. "Hungry" by Rob Bailey & The Hustle Standard


3. "Bangarang" by Skrillex


4. "Don't Stay" by Linkin Park


5. "Doomsday" by Nero

Thanks



I would like to give credit to my coach and now IFBB pro Corey Hammac. We work together so I can achieve a pro card one day. Corey helped me in more ways than I can explain. I got as far as I could on my own, but when the time came to hire a professional to reach my goals, Corey was an obvious choice.







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