3 months ago a r/bodybuilding subscriber by the name of Fuh_Queu dropped our jaws with his astonishing physique transformation.
Fuh_Queu’s real name is Corey and he’s made not only the top transformation I’ve seen in r/bodybuilding, but probably the most drastic transformation I’ve ever seen period. What he did blows those late night P90X commercials out of the water haha.
He’s also been generous enough to sit down with me and answer some questions about his transformation and what helped him get to where he is today.
Anthony: What was your primary motivator to get in shape?
Corey: My primary motivation was how awful I felt when i was out of shape. My entire life was hard to bare just because I was overweight. I could not stand to see myself in the mirror or in public. Getting out of bed or into my car was hard. None of my clothes fit and I always had my head down and couldn’t look people in the eye. I knew I was capable of much more.
Anthony: How long did it take you to make the transformation we seen on r/bodybuilding?
Corey: It took 4-5 months of non-stop work to get to a point where I was comfortable in public and started to feel good about myself and probably another 2-3 months where people were staring at the beach. It will take many more years of the same hard work to get to where I ultimately want to be.
Anthony: Think back to the night before you started working out, what was your plan of action?
Corey: My plan from day 1 was to change everything. Nothing from the old way of living could stay if I was to succeed. A strict diet and training regimen had to be put in place and followed. I knew weight training in conjunction with a proper diet would yield the best results. My goal was not to simply lose weight but to ultimately have a bodybuilder’s body.
Anthony: Could you tell us a little about your weight training protocol? What has worked best for you in terms of training?
Corey: My training is a split over the course of 5 days. This, of course, is a work in progress and is constantly tweaked.
Day 1: Legs
Exercise 1: Pause squats to parallell (smiths machine 2 weeks, 1 week barbell, 1 week leg press)
Exercise 2: Hamstring curls
Exercise 3: Leg extensions
Exercise 4: Standing calf raises
Exercise 5: Hack squats (once a month)
Day 2: Chest
Exercise 1: Flat bench barbell.
Exercise 2: Dips (weighted)
Exercise 3: Incline barbell or dumbell presses.
Exercise 4: Pec deck (superset with a flat bench machine on last set, to failure)
Day 3: Back
Exercise 1: Wide grip overhand pull ups on assisted machine or pull downs.
Exercise 2: Deadlifts
Exercise 3: Straight arm lat pull downs
Exercise 4: Seated Rows or bent over rows.
Day 4: Shoulders
Exercise 1: Lateral dumbell or cable raises
Exercise 2: Overhead press/Military press
Exercise 3: Standing rows.
Exercise 4: Seated bent over dumbell raises (rear delts)
Exercise 5: Shrugs
Day 5: Arms
Exercise 1: Barbell curls
Exercise 2: Preacher curls (alternated every other week with hammer curls.)
Exercise 3: Incline curls
Exercise 4: Concentration curls
Exercise 1: Close grip bench press
Exercise 2: Pressdowns
Exercise 3: Overhead dumbell extension
Exercise 4: Kick backs
To achieve 8% or lower body fat and still maintain muscle mass, It felt like a balancing act. Too few calories and muscle starts to go catabolic, too many and fat will remain. I would venture to say I could achieve that low body fat with diet alone but the addition of cardio for calorie burning twice a day is ideal. Take into consideration I was still maintaining my normal weight training routine, and a full time (very mobile and physical) job, the toll on my body was immense. I was able to maintain mental focus and motivation through videos, books, and constant affirmations. After a while of practicing this it was no longer a choice to wake up and run and go to the gym and repeat day after day. It was a sense of purpose I have never felt before.
Anthony: For most guys getting in and out of the gym isn’t a real problem, eating is their sticking point. Can you tell us a little about your eating habbits/nutrition plan?
Corey: I am 6’2 and had a starting weight of 210 and am now 191. I have continually adjusted ONLY THE PORTION SIZES of this diet to trim down to where I am now. You will have to adjust the amount of calories based on your size/goals.
Meal 1: (after i do about 20-30 minutes of cardio)
A: 1 cup of granola cereal with a non fat milk and 1 scoop of protein isolate (I pour the protein shake over the cereal) and 1 small sliced banana
B:4 egg whites and 2 with yolk over 1 cup of brown rice or 1 slice of toast
– – Gym- –
Post Workout: 2 scoops of (insert post workout protein here. My favorite is Afterglow ) with water.
Meal 2: 6 oz of lean protein (chicken breast/ground turkey, lean beef) and 1/2 cup of brown rice with 1/2 cup of broccoli.
Meal 3: 6 oz of lean protein (chicken breast/ground turkey, lean beef) and 1/2 cup of brown rice with 1/2 cup of broccoli.
Meal 4: 6 oz of lean protein (chicken breast/ground turkey, lean beef) and 1/2 cup of brown rice with 1/2 cup of broccoli. 1 bowl of green leafy lettuce (I prefer spinach) with balsamic vinaigrette and a dab of olive oil. I add carrots/pepperoncinis, jalapenos at my leisure.
Meal 5: 6 oz of lean protein (chicken breast/ground turkey, lean beef) and 1/2 cup of brown rice with 1/2 cup of broccoli.
– – 2nd Cardio Session- –
Before Bed: Depending on my workload from that day (i.e. I may have walked an extra 5-10 miles at work) 1 serving ~80 cals of non-fat cottage cheese and a 160 calorie casein protein shake before bed.
Seasoning, toppings, etc: I only use hot sauce, pepper, and balsamic vinniagrette and olive oil as extra ingredients. I say as long as you are not adding calories and a ton of salt whatever you like is fine.
Now this is bare bones but is very close to what I follow. I am a very realistic person and my job is sometimes extremely demanding and I cant get away to eat but I ALWAYS make sure I have something equivalent whether it be a protein bar, a shake, or a substitute meal. I have to be very creative and proactive.
As far as the starch I occasionally have yams/sweet potatoes, white rice, wheat or rye bread as a substitute but I just happen to prefer rice. I buy the ready to eat kind that you microwave because I’m a lazy cook. Same goes with the broccoli, its just a frozen organic bag of broccoli.
As far as the lean meats go thats usually what I have my hands on. I occasionally substitute with lean fish or salmon usually in the middle of the day.
I am sure there are a million holes in my diet but it has gotten me this far and I will always be ready to adapt it as my needs change and my knowledge increases.
I should put a disclaimer that this is not for the weak of heart. Eating like this hurts more than going to failure on leg extensions. I work with food, enough food to feed thousands. It is delicious food. I have to say no all day everyday. I look at every meal as a small battle. Did I win? Did need to add those condiments? Did I stuff my face just because I felt extra hungry?
This is the plan I followed for cutting.I have simply added larger portions since I have been bulking recently. I added things like butter fat with my breakfast and whole eggs for increased fat calories
Anthony: What sort of supplements have helped you achieve your goals?
Corey: I use basic supplements and I am not a huge proponent of them. I have come to learn that most of it is simply marketing. Most of my nutrition comes directly from real food and I use supplements for things that are hard to get enough of i.e. creatine. I use a post work protein that has a healthy sugars for absorption and a casein protein taken before I sleep. I would venture to say that supplements of this nature only make up 3-5% of any actual progress and can easily be dismissed in lieu of food.
Anthony: If you could give advice to the guy out there who is in the shoes you used to be in, what would it be?
Corey: If I could give some advice it would be two-fold. The first is the most important: Get started. Now. The second would be to educate yourself. This applies to how to execute the exercises, how to eat (the most overlooked,) and how important things like sleep and mental health are to achieving your goals. This education portion is an ongoing goal and can never be finished.
Bodybuilding is the most advanced form of transforming your body so trust the process. Nothing builds confidence and gives the trainer more control over how their body will look. My advice would be similar to someone who is skinny and wants to pack on muscle and someone overweight and trying to lose weight and gain muscle, it would simply be a matter of how many calories for each individual. In the case of the overweight person, once a comfortable fat% has been reached they can increase their calories to continue to gain lean mass. This is what I was most comfortable doing since I refused to live while I was still that heavy so the fat had to go first even if that meant my initial muscle gains were stunted due to a caloric deficit.