Male Transformation Of The Week - Alastair Milton!

Alastair could no longer accept the way his life was heading and decided to change it. Read on to learn how he shed over 80 pounds!
Before Before:
260 lbs
After After:
179 lbs

Vital Stats

Name: Alastair Milton

Age: 28
Height: 6ft
Weight: 260 pounds (118kg)
Body Fat: Approx 35%
Waist: 118cm

Age: 30
Height: 6ft
Weight: 179 pounds (81kg)
Body Fat: Approx 15%
Waist: 86cm

Why I Got Started

I could no longer accept the way my life was heading and decided to change it.

How I Did It

  • Cleaned up my diet.
  • Weighed and recorded everything I ate.
  • Ate 6-7 smaller meals per day to maintain metabolism.
  • Made sure I ate a calorie deficit every day.
  • Weight training 3 times per week.
  • Walked or cycled for 30 minutes 2-3 times per week.
  • Took the stairs instead.

I am hoping to get to around 8% body fat by July, then start a clean bulk and try to add another 20 pounds of muscle.


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My training was designed to preserve as much muscle as possible during my cut. If you are in a constant calorie deficit you will find it hard to gain muscle, preserving what muscle I had was my goal. Unfortunately I have a neurological disorder that severely limits my ability to exercise. Because of this I used an abbreviated training program consisting of major compound lifts to minimize the time I spent in the gym.

Preserving What Muscle I Had Was My Goal.
+ Click To Enlarge.
Preserving What Muscle I Had Was My Goal.

This is a simple routine that works the whole body without having to do a whole bunch of unnecessary exercises. I do 3-4 sets between 8-12 reps for each exercise but go to failure on the last set. I split my workout into 2 programs which I alternate.

Suggestions For Others

Get started today! Not tomorrow or next week, stop making excuses. Anyone can do this, all you need is the right knowledge and to want it bad enough. Losing weight was by far the hardest thing I have ever done but failure was never an option for me. Losing weight requires hard work and constant perseverance but don't get discouraged by small setbacks.

Below are the most important tips I can give you to help you lose weight:

  • Have a plan, research what you need to do first.
  • Weight loss occurs when you burn more energy (calories) than you eat.
  • Eat a calorie deficit. Eating less food is much easier than burning off extra calories in the gym.
  • Try to eat around 40% protein, 40% carbs & 20% fats.
  • Have patience, it took you years to get overweight, it's not coming off in 3 weeks.
  • If you eat bad food one day, don't panic just eat better the rest of the week.
  • Eat smaller meals more often instead of 3 large meals.
  • Have a cheat day every week or two or you will go insane (just don't go overboard).
  • Train with as heavy weights as you can, light weights do nothing (even women).
  • If you don't do weights, you will end up losing weight but a lot of that weight will be muscle and you will end up with a higher body fat % than if you did.
  • Don't overtrain, if you do too much too soon you will most likely give up.
  • Don't let others get in the way of you reaching your goals.
  • Use this website! It contains the answers to any questions you may have.

If you are serious about weight training, I highly recommend investing in a Power Rack. If you are unfamiliar with them, a Power Rack is essentially a cage style gym with adjustable safety bars that enables you to work out with heavy free weights without a spotter.

The safety bars let you train to failure by catching the barbell if you fail a set. Without these bars you can severely injure yourself or at very least get into some tricky situations occasionally.

My first gym did not have these bars but I soon realized their benefit and bought one that did. Most power racks also have a cable attachment available which is great for the slightly less experienced.

power racks.
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My Power Rack.

I hope this information can help inspire someone else to change their life for the better. The way you will feel at the end is worth every second of training.

Good luck