Steven Mott
WPM's Transformation of the Month - November 2011
Interviewed by: Mike Hall
Steven Mott will be 25 years old this month and he is a Type 1 Diabetic. He was diagnosed on his 15th birthday (great birthday gift; we know). He has had diabetes for about 10 years now but, it is what changed Steven's life in a positive way. "Being diagnosed really turned my life around and saved my life. I was forced to take care of myself. I see it as a blessing in disguise. Diabetes is really what helped to turn me into who and what I am today", says Steven.
Steven started this transformation at 195 pounds, and then dropped down to 125 pounds. He now weighs 175 pounds because he states he added about 50 pounds of muscle to his frame so far.
"...When I first started trying to lose weight, I was 195 pounds. I was miserable. I was severely depressed, I hated myself, I hated how I looked, and I was too shy to talk to girls. Ha-ha. So as my body started to change I started gaining confidence, started feeling better about myself and how I looked. I am a lot happier and confident in myself"
WP: Hey Steven! Great transformation! What percent of body fat did you begin with?
Thanks! I am not sure, I am only 5'5" and at my heaviest I was 195 pounds! It had to have been 40% at least!
WP: What percent of body fat do you have at the present?
Right now, I am around 9%. I just started prepping for my first bodybuilding show, so I will be working my way down to 4% or so! It is a process.
WP: Good luck in your first bodybuilding show. Did you decide to go with a Personal Trainer, self knowledge, or a gym?
When I first started I had no idea what I was doing. I just did cardio and some machines. Through reading information online and in magazines, I have learned a lot about exercise, diet and nutrition.
WP: Did you have a support group helping you or did you do this alone?
I am blessed with such a great support system. My family was there for me and still is. They support me in all that I do and could not be more proud. I also received a lot of support from my friends on Bodyspace. They help encourage and inspire me.
WP: What made you decide you were ready to transform?
When I was 18, I was 195 pounds, which was extremely overweight. I was very unhealthy and it was affecting me in a negative way. My doctor wanted to put me on blood pressure and cholesterol medications. I did not want to start that at such a young age. All of the men in my family have terrible hearts. I, then, decided I would take control of MY life and take care of myself. That is where the healthy eating and exercising started; now it is a lifestyle, and kind of an obsession.
WP: What was the biggest challenge you faced while going through your transformation?
My biggest challenge has been Diabetes. Diabetes makes it very difficult to lose weight. The body is always changing, especially while dieting, so it required constant adjustments to my insulin levels and my diet. It can be quite frustrating.
WP: Did you take any type of supplements during this time? If so, which ones did you take?
I stick to the basics. I used Allmax Nutrition's Isoflex, Aminocore, and Micronized Creapure. Allmax also has R-ALA, which helps with my diabetes big time! Of course, I take a multi-vitamin. I also take fish oil.
WP: What program did you follow and explain how it worked for you.
Over the years I have found low volume HIIT training works best for me. I used to train like all of the magazines said. I did not know any better. I made okay gains, but nothing special. A few years ago I met IFBB Pro Phil Hernon, who lives near me. I was at his gym, he was watching me train and he goes:
"Why are you training like that?"
I said, "I learned how to work out from magazines."
Phil told me to drop the volume down, just 3 sets per body part and focus on compound and power movements. He also said to focus on getting stronger each time I stepped foot in the gym.
I took Phil's advice and BOOM my muscles started blowing up, especially my chest. That made me happy, because I was flat chested now I have a nice, thick, powerful chest.
WP: Awesome story. What type of effects has your transformation caused?
A big effect my transformation has made on me is my moods. I used to be very depressed and did not care about myself. If you knew me back then and saw me today, you would not even recognize me. I am a lot more happy and confident.
My transformation has also made a HUGE impact on my health. My diabetes is under amazing control. I mentioned my blood pressure and cholesterol problems when I was 18 earlier, I never took the medications. I just ate right and exercised. Now my blood pressure and cholesterol levels are awesome. My doctor told me that she has never seen levels this good in any of her patients.
WP: Do you believe that people can 'spot reduce'?
No, I do not believe you can. We all have trouble areas; it would be great if we could. All you can do is just work harder. Make that problem area a strong point.
WP: Did it ever come a time that you came to a standstill in your progress?
Absolutely! Before I met Phil, I was always stalling in my progress. I would get discouraged and switch to a different routine in a different magazine. The changes in my routine would work short-term, and then my progression would come to a halt. And I would make more changes and it would do the same thing. It was a learning process.
WP: What did you do differently to overcome it?
I started focusing on getting stronger each time, just by little bits at a time. And by finding a training style that works for me. I have not hit plateau in forever! Even if you are adding just little 2.5 pound plates to the bar every week, it makes a difference. Think of it this way, in 12 weeks you just added 60 pound to your exercise.
WP: How long did it take for your complete transformation?
My transformation will never be complete. I truly do not think that any of us will be happy with how we look. There will always be something we can improve on or change. Even when I am on stage at my show at 4% body fat, I will still feel I could look better. From where I started to where I am now has taken me 4 or 5 years.
WP: Can you give me an example of your current workout?
I currently am training DC style. DC is a low volume, rest-paused program.
Let's take bench press for example. You have a set rep range of 11 - 15 reps. After warming up you use a weight that you will fail around 6 to 8 reps. After hitting failure, you rack the weight and take 12 to 15 deep breaths, then go again. This time you may only get 3 or 4 reps to failure. Then rack the weight and take your 15 breaths. Then give it one last shot, the last attempt is the hardest and you will likely only get 1 or 2 reps. So by the end of the set, you just took your 6 rep max and pushed it for 11 reps or more!
Movements like squats, rows and dead lifts are too dangerous to rest-pause, so you just do a straight set of 6 to 12 reps.
For quads you have your heavy set, then a WIDOWMAKER set after that. This set is supposed to kill your muscles! Take heavy weight and rep it for AT LEAST 20 reps! It takes everything out of you!
DC is all compound lifts. You pick three exercises per body part, and you rotate through them on a Monday/Wednesday/Friday split. The body parts are grouped like this:
Chest/Shoulders/Triceps/Back Width/Back Thickness
Biceps/Forearms/Calves/Hams/Quads (in that order!)
WORKOUT A
Chest
1 - Incline Press
2 - Dips (Chest Emphasis)
3 - Hammer Strength Flat Press
Shoulders
1 - Behind the head Smith Press
2 - Upright Rows
3 - Hammer Strength Shoulder Press
Triceps
1 - Reverse Grip Smith Bench
2 - Decline Close Grip Bench Press
3 - Dips (Triceps Emphasis)
Back Width
1 - Pull Ups
2 - Reverse Grip Pull-downs
3 - V Handel Pull ups (use the cable row attachment and use it for pull ups
Back Thickness
1 - Barbell Rows
2 - Deadlifts
3 - Reverse Grip Rows
WORKOUT B
Biceps
1 - Barbell Curls
2 - DB Curls
3 - Preacher Curls
Forearms
1 - Pinwheel Curls
2 - Seated Hammer Curls
3 - Reverse Grip Cable Curls
Calves
1 - Seated Calve Raises
2 - Standing Calve Raises
3 - Smith Calve Raises
Hamstrings
1 - Seated Leg Curls
2 - Stiff Leg Deadlifts
3 - Lying Leg Curls
Quads
1 - Squats
2 - Smith Squats
3 - Front Squats
So, you rotate though those exercises. For example with WORKOUT A, one day I would do all of the A-1 workouts, and the next time I would do A-2.
I suggest you Google it, there is A LOT to DC training to try and explain! Ha-ha! Get strong and get big, that is what it does!
WP: I think you did a great job explaining it. Can you break down your daily diet into a sample diet for us?
I use a dieting technique called Intermittent Fasting. I fast for 16 hours and take in all of my calories for the day in an 8 hour period, around my workouts. LeanGains.com has more information on it.
For me, it is perfect. I work in sales so I am on the road all day. With this diet I can go to all of my appointments and not have to worry about eating. My blood sugar insanely stable, and there is no insulin during the fasting time, so my body is primed for fat loss. Out of all the dieting techniques out there, this really seems to help get the fat off the easiest for me.
The greatest part is, I am dieting and losing weight. When you have to fit 1,500+ calories into one meal (Post workout) there are days I can barely finish the meal because I am so full! Sure beats eating 6 or 7 300 to 500 calories meals!
WP: What have you accomplished since your transformation?
Since I made my transformation, I have become certified as a personal trainer. I have become VERY in touch with my body. This really helps me to maintain my diabetes. I can correct troubles in my blood sugar and keep progressing in the gym, which helps me progress in my physique.
WP: What would you like to say to motivate others to transform their lives?
This is YOUR life! YOU and YOU ALONE are responsible for it. You are responsible for how you look, what you eat, how you feel, and your health. So, put down the candy bar and get off the couch. Take control of YOUR LIFE. Show yourself what you never thought was possible because it is possible. I can promise you that 12 weeks from now, you will see a whole new you; not only physically, but mentally and emotionally. Take control.
WP: What are your strengths and weaknesses in your physique? How are you attempting to correct them?
My strengths, I would say, are my legs and my back for sure. My legs overpower the rest of my body. So as I am prepping for my show, I have cut leg training way back to bring my upper body up even more to create a better balance to my physique.
As far as weakness, I would have to say my arms. Everything on my body seems to grow decently, with the exception of my arms. My friends who have big arms want my legs, I want their arms. I am working them insanely hard, focusing on getting stronger. I am giving the muscle no excuses but to GROW!
WP: What problems have you had as far as staying motivated and disciplined to stick with your workouts?
I have no motivation or discipline issues when it comes to working out. I just downright LOVE training. If I could do it as a job and do it every day, I would. I have the keys to a local gym, so if Christmas falls on a day where I train, well guess what?! I am in the gym on Christmas squatting!
WP: What problems did you have to overcome in order to stay on track with your fitness program?
The big problem I had to overcome was Diabetes. I had to learn to control my disease though how I ate and being active. What once held me back, I am now using as an advantage to make gains.
WP: What keeps fitness interesting to you?
What keeps it interesting is always seeing my body change and always getting stronger. I love seeing how far I can take myself. I set small goals, when I beat them I set bigger ones. That constant challenge drives me. I do not compete on stage yet, but for the past couple of years I have been competing against no one but myself. I am my biggest critic. If I do not progress in an exercise it literally pisses me off and ruins my day!
WP: How have you, mentally and physically, changed over the years?
When I first started trying to lose weight, I was 195 pounds. I was miserable. I was severely depressed, I hated myself, I hated how I looked, and I was too shy to talk to girls. Ha-ha. So as my body started to change I started gaining confidence, started feeling better about myself and how I looked. I am a lot happier and confident in myself.
Physically, I went from a obese 195 pounds at 5'5" to 125 pounds but still "skinny fat", to the now 175 pounds muscular leaner physique I developed. I love how I am beginning to look and I love seeing my body progress.
WP: Any shout outs?
I would like to give a shout out to my girlfriend, Pamela. We have been together for years and I really started getting into training just before we met. She would always wait for me while I trained and is always helping me. She supports me in everything I do and is honest when it comes to my progress.
I would also like to give a shout out to my good friend Torrey. We met in the gym and we have been helping each other out over the years with diet, training, and motivation. He actually competed for the first time a few months ago in the Men's Physique Division. He won as well! Here is his bodyspace: bodyspace.com/usmcgiancursio/.
WP: What were you like in high school?
In high school I was the fat, quiet, shy kid. I was social with my friends, but with girls no way. Ha-ha. I cannot say the same now. I am a completely different person.
WP: If I were to open your fridge and kitchen cabinets, what would I find in them?
You would find chicken, grass fed beef, eggs, egg whites, walnuts, coconut, apples, blueberries, pineapple, Ezekiel Bread, 90% dark organic chocolate, and water. In the cupboard you would find oats, brown rice, and extra virgin olive oil; all health foods,
"IF YOU CAN'T KILL IT, GRILL IT, PICK IT, OR GROW IT, DON'T EAT IT!"
Well, my girlfriend lives with me, so you will also see a freezer full of vegetarian foods and cupboards full of tortilla chips, goldfish crackers, granola bars, and her (occasional) sweets. It is torture sometimes, but I have will power.
WP: If I were to walk into your house and have a look around, what type of fitness equipment would I find?
None! Ha-ha. I just moved into a new apartment, so I had to sell my treadmill. My gym is just down the street from my house, so that is good.
WP: What are your hobbies outside of fitness?
I play guitar, I actually went to school for music and music recording.
WP: Where are you going from here? What are your future goals for your career, this industry, and your physique?
From here, I want to get my feet wet on the competitive bodybuilding stage. I want to start doing a lot of shows. I would like to do some fitness modeling and team up with a supplement company.
As far as my career, I want to continue to keep growing my sales base. This is my first sales job and I am with an AWESOME company. I like it a lot.
For my physique, I want to build the physique of my idols: making my weak points strong points, and my strong points even stronger.
WP: How do you make time for yourself? How do you relax and hide from the stress of the world?
The gym is where I relieve my stress. But if I am not training, I like just being at home with my girlfriend watching TV.
WP: Here is a place for a special shout out. I know you wanted to give one.
I want to give ALLMAX Nutrition a plug. I have been working with ALLMAX for 3+ years now as a forum rep. They are an amazing company. Me being diabetic, I like knowing what I put in my body and that it is a quality product.
Allmax does not use any proprietary blends. There is no need to hide behind a label, when you make a kick ass product! They cover all your supplement needs, from pre-workouts, to Creatine, to Aminos and BCAA drinks, to multi-vitamins and more.
If another company gave me an offer to work with them, I would have to decline. I love Allmax and the changes the products have helped me achieve with my physique.
WP: Tell me about your family. In addition, tell me about your girlfriend.
Pam is my girlfriend. We will have been together for 5 years in March! We are polar opposites, but it works. I have all sorts of meat in the house, she is a vegetarian. I could be at the gym all day because I love it; she is over it within an hour. We complement each other well. She is very supportive. She even keeps a scrapbook of all of my accomplishments and progress pictures!
My parents are also very supportive. They help me out if I need anything, they are very proud of what I have accomplished and what I will continue to accomplish. I have two younger brothers, Jeff who is 21 and Logan who is 11. Logan looks up to me big time. When I lived at home he would use a small dumbbell set we had, my pull-up bar and treadmill. He would pose down with me to all the time. Ha-ha.
WP: How do you feel you have improved you and your life?
I am happier than ever now. My transformation gave me the confidence that I needed. I found an awesome girl, I have an awesome job, I work with an amazing supplement company; life is great. I thank God for all he has given me. Diabetes may have seemed like a terrible thing when I was 15, but I see it as a blessing in disguise. It saved my life and helped me find the gym.
WP: The interview is coming to a close now. Is there anything that you would like to add prior the end of the interview?
I just would like to say I am honored that I was chosen to be Transformation of the Month. I do not know who nominated me for this, but if you are reading this, THANK YOU! It means so much that people see the hard work I put into my body.
WP: We are delighted to have you featured as our Transformation of the Month. Thank you for taking the time out to hold this interview with us. We wish you the best of luck in the future.
