Transformation: Dylan Dobosz Bulks and Builds!
Before: I was dieting myself down for my first bodybuilding competition at the age of 17. I had only trained in my garage for several years prior, learning from videos I’ve seen of the pros. Everything was trail and error with my own body.
After: A year after I was medically discharged from the US Air Force due to a severe injured. In that time I was also in a car accident which tore my pectoral muscle from the bone.
What Was Your Life Like Before Your Transformation?
Before my transformation, I spent years recovering from a severe cycle of eating disorders that almost claimed my life. I’m from a broken home where all I knew was abuse. I had to make it on my own. Nothing was ever handed to me in life, I had to push myself in every aspect of
I found fitness shortly after getting treatment for my eating disorder. I loved the way these mass monsters looked and I bounced from one extreme of being thin to another, getting as big as I possibly can. I also suffered from severe depression and anxiety so weight training was my outlet instead of self-destructive behavior. It was a new kind of pain that I can control but get benefit and satisfaction from.
What Were Your Major Struggles or Challenges?
My major struggle was just learning to let go of my need to be lean and actually eat how I needed to to gain weight. My first show, my metabolism was so shot that I was dieting on 1200 calories, and over 2 hours of cardio a day.
A year later I was dieting down and growing into my show (60 pounds heavier and leaner) on 3,200 calories and less than 20 minutes of HIIT cardio a week. After I got injured in the military, I had to rehabilitate my entire body just to function properly and I still have very restricted range of motion in my shoulders.
Then came injuries like pec and bicep tears, low points with depression and getting the fire back to want to be the best me I can be. The rebuild process began.
What Was Your Workout and Cardio Plan During Your Transformation?
Cardio is minimal, I have built up my metabolism to the point where I haven’t needed it outside of my weekend hikes and walking my dog.
Training wise, I stick to a very “bro” split. It’s always worked best for me and although I’m open minded to training and have tried many programs, high intensity with heavy weight and low reps, combined with pre-exhaustion of the target muscle groups and time under tension have
given me the most benefits.
I train each body part once a week followed by a feeder workout with my lagging body parts the night after I train them. I generally stick to 2 isolation movements and 2 compound movements followed by a final burnout set for each muscle group.
My favorites have always been pressed with Hammer strength since they do not agitate my
shoulder/chest injuries and I have a great stretch and contraction, forcing blood into the muscle and having complete control of the movement.
My chest day typically looks like:
- Warm up: Pec dec flies 15-20 reps x4
- Incline press: 5-8 reps x 4 (pyramid up in weight)
- Flat press: 8-10 reps (until failure) x 4
- Cable flies: 15-20 reps x 4 (squeeze and slow negative)
- Push-ups on bench superset w/dips leaned forward
What Was Your Eating Plan During Your Transformation?
I reverse dieted from a show into my off-season and gradually added food as my weight stabled out. I’d add one meal with the same macros every week and add a scoop of whey protein and increase to two scoops w/ carbs and continuously do this every time my weight slowed. I built
myself up to 110g fat, 500g carbs and 270g protein from keto, 35g fat and 140g protein into my first show.
Currently I’ve been instinctively eating and giving myself a mental break as I was recovering from personal life issues and had other priorities that needed to be squared away but I’ve tightened up since prep for the 2016 CT Powerhouse Classic and Jay Cutler Boston.
Detail Your Supplement Plan During Your Transformation
- Whey protein (used as meals w/ carbs and fats and almost always MTS Whey)
- Pre-workout of choice (MTS Clash/Kill It/Nitraflex)
- NO Booster (MTS Vasky/TLM Bloodbath/Neuroval)
- Karbolyn 50g pre-workout
- Intra-workout: 50g Karbolyn, 1 scoop All Day You May/Machine Fuel, 5g creative monohydrate
I also use sleep supplements, multivitamin, organ care, probiotics, digestive enzymes, etc.
What Were Your Major Accomplishments or Milestones?
My major accomplishment was stepping on stage when everyone talked down upon me for having the dream I could do it.
Detail Your 3 Biggest Mistakes
- Not eating enough.
- Letting negative influences cloud my judgment.
- Not having enough balance in life.
3 Biggest Things You Learned During Your Transformation?
- How to control my emotions.
- To trust my body over my mind.
- Realizing that bodybuilding isn’t the only thing in my life that’s important but to still make time for it after my priorities are taken care of first.
Final Words of Advice for Others Looking to Make a Change?
JUST GO FOR IT. Take a chance. Don’t listen to others, at least try and don’t get discouraged, just take things one week at a time. Instead of one big goal, set a small goal every month to reach and keep going. Those small steps will eventually make up a marathon.
There’s more to life than fitness, make it a part of your life to improve every other aspect of your life, don’t let it consume your whole life.