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RICH'S
INSPIRING STORY

WORKOUT & MEALS

FAQ

RICH'S
COMPLETE NUTRITION CONSULTANT
















RICH BRANSCUM

AGE: 23

CAREER: College student; studying Petroleum Engineering and Energy Management, wants to be a Reservoir Engineer

STARTING WEIGHT: 455 lbs

CURRENT WEIGHT: 242 lbs

TOTAL WEIGHT LOSS: 290 lbs, then added over 75 lbs of muscle.


WATCH RICH ON THE DOCTORS:


Rich shares how he lost more than 200 pounds and turned his health around.


See Rich’s new buff body. Plus, find out what brings him to tears on stage.


The Doctors have one more surprise for Rich.









When I was a freshman in high school, my father became very ill and passed away at the end of that year. I used eating to cope with the loss of my father, and I quickly put on weight throughout high school. By the beginning of my senior year, I weighed 450 lbs.


When I decided to make a change


My high school installed new bathrooms with a full mirror, and I realized I was as wide as the mirror. I couldn’t even fit into my desk in high school. My doctor told me that if I didn’t make a change, I wouldn’t live to be 21. I started to think about all my goals and dreams: I wanted to get a degree from Oklahoma University, and I wanted to meet the woman of my dreams and have a family.


My Weight Loss Journey


So, I made a vow to my best friend that I was going to lose weight or I was going to die from being overweight. He told me that Complete Nutrition® would be able to help me out. I went into my local store and got a weight loss kit and a muscle-building stack, CTS360™ and ShredStack™, and they also helped me develop a diet to help me start taking off the pounds. Over a year and half, I lost nearly 300 lbs.


My Muscle Gain Journey


After I lost the weight, I weighed 160 lbs and decided to set a new goal: to get my muscle back. I got the Legal Limit Labs stack and two proteins (V-Core™ Vantage and Annex™) from Complete Nutrition®, and once again I set off to reach my new goals. I now weigh 250 lbs, almost pure muscle. I increased my bench press one-rep max to 460 lbs, my squat to 545 and my deadlift to 575 lbs.


Thank you, Complete Nutrition®!

I could not have changed my life forever without Complete Nutrition’s help and encouragement along the way. They send me products no matter where I am in the country so I can meet my supplementation needs.

Whether your goal is to lose a few pounds, gain some muscle, or change your whole life to a new healthy lifestyle, Complete Nutrition® can help you out with your goals, no matter how big or small they are!






WORKOUT

MONDAY

BACK
Deadlifts, 4 sets – 6-12 reps
Barbell rows, 3 sets – 10-12 reps
T-bar rows, 3 sets – 10 – 12 reps
One-arm dumbbell rows, 3 sets 10-12 reps

BICEPS
Barbell curls, 4 sets -12 reps
Seated alternating dumbbell curls, 12 reps
Preacher curls, 12 reps
Cable curls, 12 reps

SHOULDERS
Military presses, 4 sets – 10-12 reps
Seated dumbbell press, 4 sets – 12 reps
(superset with)
Front dumbbell press, 4 sets – 12 reps


TUESDAY

LEGS
Squats, 5-6 sets – 2-12 reps
Leg presses, 4 sets – 12 reps
Lunges, 2 sets – 100 yards
Stiff-leg deadlifts, 3 sets – 12 reps
Seated hamstring curls, 3 sets – 12 reps


WEDNESDAY

CHEST
Bench press, 5 sets – 12 reps
Incline barbell press, 3 sets – 12 reps
Flat bench dumbbell press, 3 sets – 12 reps
Flat bench flyes, 4 sets – 12 reps

TRICEPS
Seated cambered-bar extensions, 3 sets – 12 reps
Seated dumbbell extensions, 4 sets – 12 reps
Close-grip bench press, 4 sets – 12 reps


THURSDAY

BACK
Barbell rows, 5 sets – 10 – 12 reps
Low Pulley Rows, 4 sets – 10 – 12 reps
Lat machine pulldowns, 3 sets – 10 – 12 reps
Front lat pulldowns, 3 sets – 10 – 12 reps

BICEPS
Incline alternating dumbbell curls, 4 sets – 12 reps
Machine curls, 3 sets – 12 reps
(superset with)
Standing cable curls, 4 sets – 12 reps

SHOULDERS
Seated dumbbell press, 4 sets – 12 reps
Front lateral dumbbell raises, 3 sets – 8 – 25 reps
Machine raises, 3 sets – 8 – 25 reps


FRIDAY

LEGS
Leg extensions, 4 sets – 30 reps
Front squats, 4 sets – 12 – 15 reps
Hack squats, 3 sets – 12 reps
Standing leg curls, 3 sets – 12 – 15 reps
Lying leg curls, 4 sets – 12 reps


SATURDAY

CHEST
Incline dumbbell press, 4 sets – 12 reps
Decline barbell press, 3 sets – 12 reps
Incline dumbbell flyes, 3 sets – 12 reps
Decline dumbbell press, 3 sets – 12 reps

TRICEPS
Skullcrushers, 4 sets – 12 reps
(superset with)
Machine pressdown dips, 4 sets – 12 reps
(superset with)
Seated tricep extensions, 4 sets – 12 reps

CALVES
Donkey raises, 4 sets – 12 reps
Seated raises, 4 sets – 12 reps
Crunches, 3 sets – failure


SUNDAY

Leg day and arms. I usually just do light weight for high reps like back squat, leg press, extensions, hamstring curls standing, sitting, and laying. I do abs four times a week. I do different arm workouts every day, which is mainly how I lost my weight, along with the supplements I took.


MEALS

A Typical Day of Meals and Workouts



_______________________

Weight Loss
_______________________

To lose weight, I ate six small meals every day. In the morning I had eggs and egg whites, then had 8oz of chicken, tilapia, or red meat, plus a cup of rice and broccoli. My post-workout meal was a 40g protein shake using Annex™ or V-Core™ Vantage. When I first started to lose weight, I eased into it. I cut back on portion sizes for everything I ate, and gradually reduced my soda intake until eventually I wasn’t drinking any at all.

In the gym, I did a mile per day on the elliptical and eventually set a goal to shave time off my mile. I also started lifting and did football workouts to get in a groove with working out again, and then I did circuit workouts and bodyweight workouts until I lost enough weight to start running. Eventually I ran up to seven miles per day.



_______________________

Building Muscle
_______________________

Now, I’m training for my first bodybuilding competition. Here’s what my meals look like every day and what my weekly workout schedule is.


AS SOON AS I WAKE UP:
22oz Water
3g Omega’s & Multi


WORKOUT:
Fasted cardio
(3.0 speed at the highest incline - 30 min)


MEAL 1:
6 Slices of Bacon
4 Whole Eggs
1/2 Cup Egg Whites
_______________________
575 calories



MEAL 2:
6oz Ground Beef
1oz Cheddar Cheese
1 cup Asparagus
_______________________
550 calories



MEAL 3:
6oz Ground Beef
1oz Cheddar Cheese
1 cup Asparagus
_______________________
550 calories



MEAL 4:
7oz Chicken Breast
(Pre-Workout)
1 cup White Rice
_______________________
679 calories



WORKOUT:
Weight lifting (see left for days of the week)


MEAL 5:
Lean Whey Protein Shake
(Post-Workout) 2 Servings (48g Protein)
_______________________
234 calories



MEAL 6:
7oz Bison or Red Meat
1 Large Sweet Potato
_______________________
431 calories

TOTAL BUILDING MUSCLE CALORIES
________________________________
3,019 calories





What supplements did you take to reach your goals, and what do you take now to maintain your healthy lifestyle?

I took CTS360™ and ShredStack™ to lose weight, Legal Limit Labs, Annex™, and V-Core™ Vantage to put on muscle, and now I take V-Core™ Vantage, Rezzerect™, Nitric Oxid3™, TONE™, Fiber Pure, and Annex™ to fuel and recover from my workouts.



What kept you on track and what keeps you on track today?

I had all these dreams and goals of going to Oklahoma University, getting a degree, finding the woman of my dreams, starting a family, and living a better life than I had growing up.



What’s your goal today or what are you working towards?

I am now training for my first bodybuilding show.



What’s your favorite workout?

I love to lift heavy weights, especially with my girlfriend.








Four years ago when Rich Branscum walked into Complete Nutrition® West Des Moines, he had the determination, bravery, and drive to achieve his goals of becoming leaner and living a healthier lifestyle. Rich just needed the knowledge and guidance to execute his plan. Our team at Complete Nutrition® was more than happy to help him put together a game plan. Dan Zimmerman at Complete Nutrition® assisted Rich by providing him a personalized nutrition plan, a basic exercise program, and a thorough supplement regimen.

He used lean protein smoothies like V-Core™ Vantage, along with a high-quality multivitamin like Multi Pure to curb his appetite, boost his metabolism, and help his recovery. In his initial workouts, Rich focused on improving his heart health and increasing his endurance. He also used metabolism boosters like the ShredStack™ to increase his metabolic rate and to suppress his urges to over-indulge. With Rich’s new lifestyle plan, his habits began to change and soon he was lean, full of energy, and much happier.

After losing over 300 lbs, Rich’s goal transitioned from weight loss to lean muscle gain. We devised a new game plan, with a new personalized diet, exercise and supplement strategy. After implementing a new weight lifting program Rich gained almost 90 lbs of lean muscle.

Dan Zimmerman
Complete Nutrition Consultant




 

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† Results may vary. Healthy weight loss is approx. 1-2 pounds per week. Check with your physician before beginning a supplement program.