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Abdon saw a picture of his 'chubby hubby' body, and it put him over the edge! He began a training program and vowed to become a 'trophy husband' to his wife. Learn more about how Abdon dropped 24 pounds and 9% body fat below!
Vital Stats
Name: Abdon S. Borges Jr. M.D.
Email: borgesjr@bellsouth.net
BodySpace: Abdon
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Before:
Age: 41
Height: 5'9"
Weight: 209 lbs
Body Fat: 20%
Waist: 37"
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After:
Age: 42
Height: 5'9"
Weight: 185 lbs
Body Fat: 11.7%
Waist: 34"
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Why I Got Started
I used to be in EXCELLENT shape in my late teens and 20s. However, marriage, a demanding career, and a growing family got in the way of my fitness habits. I also never paid too much attention to my diet, even when I was younger and looking good. So time, laziness and lack of physical discipline took its toll and I became, well, chubby.
I basically got tired of looking "chubby" and "not fit." Also, my wife has always been fit and health-conscious, and I felt that I had to look as good as she did, in order to honor her properly as a husband. I mean, I didn't want to be "that husband" who has a trophy wife, but who looks like crap himself!
The catalyst for my transformation, however, was a random picture I saw of myself which made me realize how bad I looked (at least in my eyes). That one picture essentially changed my life! Ever since I started my new healthy lifestyle I have felt better than I have physically, spiritually and emotionally in a long time!
How I Did It
First I started doing LOTS of cardio. I got up to running both outdoors and on the treadmill about 6-7 miles a day. I got thinner, but I became "skinny fat." Due to excessive running, I began to develop Achilles tendonitis, and the infamous "runner's knee" or "iliotibial band syndrome." I had to stop doing so much cardio, so I started concentrating more on weight lifting and diet.
I logged onto Bodybuilding.com and SimplyShredded on a DAILY basis to get ideas and suggestions on how to lift properly, train properly and eat properly, based on my goals. I also looked at various profiles of different individuals who had transformed their physiques and I applied some of what they did to my lifestyle.
Things were going pretty well, and I was beginning to see some decent results, but it was not until I started training with a personal trainer that I started to see some SERIOUS gains. I have since continued with the trainer, as well as with my own training, and have not looked back since!
 Click To Enlarge.
Ever Since I Started My New Healthy Lifestyle I Have Felt Better
Than I Have Physically, Spiritually And Emotionally In A Very,
Very Long Time.
Supplements
Note: Supplement dosages and schedule below in Diet Section
Diet
Meal 1:
Meal 2:
Meal 3:
Meal 4: Snack/Pre-Workout
Meal 5: Post-Workout
Meal 6:
Meal 7: Pre-Bedtime Snack
Training
| TERMS YOU'LL NEED TO KNOW |
Failure - That point in an exercise at which you have so fully fatigued your working muscles that they can no longer complete an additional repetition of a movement with strict biomechanics. You should always take your post-warm-up sets at least to the point of momentary muscular failure, and frequently past that point.
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Day 1: Personal Training/ Full Body Workout
Day 2: Chest/Triceps
Day 3: Personal Trainer/ Full Body Workout
Day 4: Back/Biceps
Day 5: Shoulders
Day 6: Legs
Day 7: Rest
I train abs between sets, on the days I don't train with my personal trainer, and I vary the exercises, but I always work upper and lower abs, obliques and lower back.
I prefer HIIT cardio on the treadmill, and I do cardio on the days I don't train with my personal trainer, except leg day.
The above weight training routine is an example of what I do. However I must say that I change the exercises every week. I still train the above muscle groups on their corresponding days, but I will try to never do the same exercises 2 weeks in a row for any muscle group.
Also, I train every set to Failure. If on set 1, I do 10 reps, it's because there is no way that I could do an 11th rep. Also, each rep is done with maximum contraction and intensity.
Suggestions For Others
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TRAIN HARD, keep your goal focused and burned into your mind.
- FIND a picture of someone about your age, height and body type (i.e. mesomorph) who is in the kind of shape you want to be in. Bodybuilding.com has loads of profiles to peruse and choose from. Copy and paste that person's pic to your desktop, and see it every day. Visualize your face on that body. If that person did it, so can you! You must believe it!
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TAKE a full body picture in underwear in the same spot or area of your house every week, and analyze and scrutinize it meticulously ... compare the pics side by side week to week ... take front, left, right and rear views. See what areas are progressing and which ones are not, and work the areas that need work even harder (but don't neglect anything).
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EAT clean, pre-package and prepare all your meals for the week, and place them in Tupperware or individual bags. This makes the diet a "no brainer" and makes it easier to follow.
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REFER often to Bodybuilding.com! Every time I log on I see a profile or a story that inspires me to keep going strong.
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NEVER ever give up, and always challenge yourself. It's the only way to grow physically, and mentally!
 
Click To Enlarge.
Train Hard, Keep Your Goal Focused And Burned Into Your Mind.
over40transformations@bodybuilding.com
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