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Body Transformation: Bigger With Age!

Most people use their age as an excuse to be lazy, but not Steve. This guy got better with age in every facet. He’s racking up bodybuilding awards in his mid-40s!
Name: Steve Alkana
Email: info@TroyGuy.com
BodySpace: TroyGuy

Steve Alkana Steve Alkana
AGE 34
HEIGHT
5'11"
WEIGHT
233 lbs
BODY FAT
33%
AGE 46
HEIGHT
5'11"
WEIGHT
163.4 lbs
BODY FAT
4.6%

Why I Got Started

Like many kids today, I grew up watching superhero shows like Superman, Spiderman and Batman, all of which had extraordinary physiques. Unlike most of the kids in my neighborhood, I was not brought up in a sports-oriented family.

Looking back, I was somewhat of an outcast when it came to sports. However, I got into fitness before the advent of most internet social media—a time when most fitness publications were in the form of books and magazines. The fitness magazines helped me realize that reaching an extraordinary physique, like the action heroes I admired as a kid, was within my reach.

After reading numerous books and articles and years of trial and error, I realized I didn't have to come from a sports background or be young to obtain an extraordinary physique. In 2000, at age 34, I entered the Body-For-Life EAS Physique Transformation Challenge. I believe there were nearly 400,000 entries. I didn't win that challenge, but I know I was close because my before and after photos were featured in my favorite fitness publication at the time, Muscle Media Magazine. I couldn't believe a guy like me, with no real sports background, was chosen to be in the magazine.

I was determined to make health and fitness a way of life. However, in 2005, I injured my cervical disk (the neck portion of my spine) and experienced the most excruciating pain of my life. Several doctors recommended surgery, but I avoided surgery like the plague and researched every method to rehab myself, including spinal decompression, epidurals, and physical therapy. I took three years off from weight training to recover and became out of shape. At age 44, I had enough. I was determined to get in the best shape of my life and prove it could be done.

I stumbled across BodySpace in a similar way I stumbled across the Body-For-Life Physique Transformation Challenge and Muscle Media Magazine. Bodybuilding.com and BodySpace was the modern day version and it opened up a whole new world of inspiration for me. In August 2010, I created a BodySpace account and posted a pictorial play-by-play of my transition for the next 12 months.

How I Accomplished My Goals

As I mentioned, at age 44, with significant experience behind me, I set out to get in the best shape of my life. After becoming a BodySpace member and reviewing other profiles, I noticed that guys with the physique I wanted were mainly young men's physique competitors. Just a few years ago, I would've never in a million years considered posting pictures of myself on the internet, let alone stepping onstage to compete with guys half my age in a bodybuilding contest. But that's precisely what I did.

After seeing the other BodySpace profiles, that was it for me. I decided that age was not going to hold me back, and in January 2012, I took the leap and entered my first NPC competition at age 46. I took all my knowledge about the process of transformation and put together a comprehensive written plan on both training and nutrition. I wrote down each day's training and prepared one week's meals in advance, weighing all my protein and carbs and measuring out every macronutrient.

I'm not suggesting you have to weigh your foods, count calories, or compete, but for me, having a very tight career schedule, a wife, and a family, I needed to be highly organized and structured to make this work. The key is that I set a self-perpetuated goal for myself. Once I set this goal, I let everyone know about my decision to compete and there was no turning back.

Setting a goal in this manner worked well for me. It gave me purpose and a clear direction. I knew where I was and where I wanted to go. Success didn't come easy. I placed seventh in my first competition at the Ironman Natural at the LA Expo. I didn't have it nailed. At the Expo, I met several people who influenced my journey moving forward, namely Darren Conroy and Steve Cook at the Bodybuilding.com booth. I later met Craig Capurso online and Chris Cormier who gave me a training session at Gold's Gym Venice Beach. The most influential person, however, was a girl I met backstage who later became my competition prep coach.

Despite what I considered a failed competition, I wanted to turn my defeats into triumphs. And that's exactly what I did. Carla Maria Cadotte was the person who guided me through my diet leading to my next competition in May 2012 where I took home three trophies at the 2012 California State Championships. I'm setting my goals high again because I entered the 2013 BodySpace Spokesmodel Search.

Thank you for letting me share my story with you. I plan to continue making progress and sharing what I learned along the way. I hope I inspire and motivate you to take action and improve.

Supplements That Helped Me Through The Journey

It's important to supplement on a calorie deficit while weight training because you won't get sufficient nutrients from whole foods. Furthermore, you'll include a high amount of daily protein which can be taxing on your liver.

The listed supplements are intended to include liver and digestive support, prostate support, stimulate natural fat burning, naturally increase the body's production of testosterone, stimulate nighttime hormone secretion, and support proper immune system function.

None of my supplements are sweetened with sucralose, but with stevia leaf extract.

With Meal 1
Pre-workout: Weight Training
Pre-workout: Cardio
With Meal 2
With Meal 3
With Meal 4
With Meal 5
With Meal 6
Diet Plan That Guided My Transformation

This particular meal plan corresponds to my diet and photo taken on April 21, 2012 (see progress photos on my BodySpace page). My nutritionist continued lowering my calories (slowly) thereafter for a cutting phase in preparation of an upcoming competition. I used the diet on this particular date as my example because my energy level was still good during this part of my cutting phase.

My diet consists of two high-carb days per week and five low-carb days. The two samples below are a low-carb day and a high-carb day.

Low-Carb Day
  • Calories: 2,112
  • Protein: 207g
  • Carbs: 96g
  • Fat: 75g
  • Sodium: 2,355mg
Meal 2
Meal 3
Meal 4
Meal 5

High-Carb Day
  • Calories: 2,196
  • Protein: 198g
  • Carbs: 162g
  • Fat: 62g
  • Sodium: 2,823mg
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5

For a detailed day-by-day diet sheet leading to the day of my competition, leave me your email address or contact me through BodySpace.

Training Regimen That Kept Me On Track

Here's what I've been doing since February 2012. It really helped improve my symmetry. I usually split up my cardio from my weight training. I train in the morning and do cardio at night, usually alternating between treadmill and StairMaster three times per week for about 40 minutes. At 10 weeks pre-competition, I gradually increase to four days a week with two one-hour day sessions, and two high-intensity interval training days for about 25 minutes each session.

I always warm-up with light cardio for 5-10 minutes prior to weight training. All listed exercises can be best viewed on Bodybuilding.com's exercise database. Hint: get the app and bring your cell phone to the gym.

Below is a one-week sample of my favorite workout. If you want my full four-week program that shocks your body each week, please see my BodySpace or email me for an easy to use spreadsheet of my plan.

Day 1: Chest/Abs
Day 2: Back
Day 3: Rest
Day 4: Shoulders/Abs
Day 5: Arms
Day 6: Legs
Day 7: Rest

Suggestions For Aspiring Transformers
  • Set a goal and don't be afraid to step out of your comfort zone. This is about change. Keep yourself motivated by challenging yourself.
  • Plan your training and meals in advance.
  • If things aren't working, write your plan down. Measure or weigh your food and write down your training and adjust accordingly. Email me for an easy to use diet sheet that calculates macronutrients and a training plan that focuses on symmetry.
  • Focus 90 percent of your efforts on diet and cardio and 10 percent on weight training.
  • Know there's a scientific method to the madness and don't think for a minute that you aren't capable of achieving an extraordinary physique.
  • Your meal plan should maximize energy levels so your training is effective.
  • Science proves that frequent eating (six meals per day) keeps energy levels up.
  • Watch out for the bro-science and stick to real world application of physique development. The "old school" is "the school". Read Burn the Fat Feed the Muscle by Tom Venuto.
  • Don't fall into the "calorie-is-a-calorie" trap. What you eat is important. Stick with a healthy diet of low-glycemic index carbohydrates, healthier oils, and protein sources.
  • Never have two high-carb days in a row. Plan your high-carb days when you train larger muscle groups like legs and back.
  • If you want to compete, get a professional coach.
What Keeps Me Going/Accomplishments
  • In 2001, I appeared in Muscle Media Magazine featuring my transformation.
  • 2012 California State Championships - 1st Place Master Men's Physique 45+, 2nd Place Master Men's Physique 35+, 5th Place Open (against 25 year olds)
  • In July 2012, Bodybuilding.com featured me in "We 'Mirin Vol. 6 - 15 Must See Elite Physiques".
  • On September 25, 2012, I reached 100 inspirational adds on BodySpace.
Thank You
  • To my competition prep coach and master nutritionist, Carla Maria Cadotte.
  • To my personal trainer, Scott Zeller.
  • To legendary bodybuilder, Chris Cormier, who helped me with pre-contest posing.
  • To the many members who added me to their most inspirational list on BodySpace.
  • To my hundreds of friends on BodySpace.
  • To the hundreds of individuals who provide positive comments and ratings on my gallery photos.
  • To the hundreds of individuals providing very positive feedback regarding my transformation.
  • To everyone who inspires me to keep going.

You Could Be Our Next Transformation Of The Week


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Male Transformations.

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Female Transformations.

Done with giving excuses, these ladies have given themselves the bodies they always wanted!

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Teen Transformations.

These amazing teenagers have made changes in their lives that most adults only dream about!
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Over 40 Transformations.

Age is no excuse for these over 40 women & men who have decided to feel and look young again!


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Showing 1 - 25 of 76 Comments

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antonious06

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antonious06

Amazing!! im 24 but i want to have the same physique you have and your almost twice my age! do you really take all those supplemets for meal 1 and 2 and etc???

Nov 8, 2012 6:12pm | report
 
TroyGuy

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TroyGuy

Yes, except that the Myogenics Aftershock is a mistake. I'm not sure why that was added to any of the meals. I know it looks like a lot of supplements, but this is exactly what I did to get to what is shown on my latest photos.

Nov 8, 2012 7:03pm | report
plentz

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plentz

Congrats Troy! You did it!

Nov 8, 2012 6:13pm | report
 
TroyGuy

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TroyGuy

Thanks Diego....it was a long journey!

Nov 8, 2012 7:08pm | report
frankum

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frankum

Alright... at 23 I'm jelly. Nice job bro(grandpa... dad.... uncle...whatever)

Nov 8, 2012 7:06pm | report
 
TroyGuy

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TroyGuy

Don't push it....I am a dad, but not a grandpa!

Nov 8, 2012 11:25pm | report
PrinceOftheCty

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PrinceOftheCty

I feel like i've seen this article before

Nov 8, 2012 10:07pm | report
 
TroyGuy

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TroyGuy

Not possible. I wrote this from scratch.

Nov 8, 2012 10:23pm | report
sjbruni

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sjbruni

Yo Troy,

Amazing man! ? Your pics say your 6'1 but your body stats say 5'11. Which are you. I'm sure for us shorter guys, we would have to restrict a couple hundred calories from that diet if your 6'1 or do more cardio. Anyway, congrats man!

Article Rated:
Nov 8, 2012 11:08pm | report
 
TroyGuy

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TroyGuy

Meet me half way, say 6'. My last comp they measured me at 5'11.5 though. I think I lose about an inch in height from having dehydrated heals on my feet, hahaha.

Nov 8, 2012 11:20pm | report
superfit88

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superfit88

Great job! you are very inspiring!
hey can i mail you to get that easy diet sheet, to
calculate food portons ecc ??

Nov 9, 2012 4:23am | report
 
TroyGuy

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TroyGuy

Of course. Please do.

Nov 9, 2012 4:42am | report
javiermoredo

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javiermoredo

I want to be like that at that age!!! Awesome work!! Congrats!

Nov 9, 2012 4:34am | report
 
TroyGuy

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TroyGuy

Thanks man!

Nov 9, 2012 11:54am | report
Heroboy107

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Heroboy107

1. 12 Years of transforming is too much if you really started from age of 34
and 2 . Toooo Much Supplements am not big believer in supplements , but it's ok to have whey twice or casein but not all of that !

Nov 9, 2012 4:59am | report
 
TroyGuy

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TroyGuy

Nope, per my story, I started my BodySpace account in late 2010, with a failing neck and all. I preach that there is no substitute for whole foods. Take a look at my blogs in my profile. However, if you really understand the supplements chosen, you will see that most are proven herbal supplements, fish oils and digestive sups that do not contain stimulants. The one exception is my pre-workout sup I use has caffiene only because I can not find a pre-workout that has no caffiene and not sweetened with sucralose. I am very particular about what supplements I use and there is usually a "healthy" reason for them.

Nov 9, 2012 5:30am | report
kiestonreece

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kiestonreece

Somebody said "12 years of a transformation is too long".........really buddy???? You take the fast approach? Getting those results that are hard to maintain?? Congratulate this man on TAKING HIS TIME and knowing that there is NO FAST LANE TO SUCCESS!! SPEED KILLS!!

On my behalf, congrats sir! You are kicking tail!! Those are a lot of supplements, but whatever works for you; and as long as you're succeeding, that's what matters. Keep on trucking!!

Nov 9, 2012 6:24am | report
 
TroyGuy

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TroyGuy

Thanks man. Speaking of superhero's, you are huge. Funny that your profile description BlackSuperman. That's cool.

Nov 9, 2012 10:15am | report
kiestonreece

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kiestonreece

LOL!! Thanks sir!

Nov 9, 2012 10:34am | report
kpc1971

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kpc1971

This is is my first comment/ post on anything. I just wanted to say awesome work. I love reading the over 40 transformations and you are definately an inspiration. I have my own goals I am working toward and use these stories as motivation. Ignore the supplement hater, if it works for you, then go for it. I think 4.4% BF compared to 24% BF is proof in the puddin.

Nov 9, 2012 6:49am | report
 
TroyGuy

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TroyGuy

Thanks man and congrats on your first post!

Nov 9, 2012 10:11am | report
jmaxeden

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jmaxeden

Congrats! Look awesome man. Inspirational

Nov 9, 2012 7:20am | report
 
bdub17

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bdub17

Excellent job brother!!!!!!!

Nov 9, 2012 8:43am | report
 
sledfreak99

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sledfreak99

Wow that's awsm dude! Congrats on everything, this was really inspiring! Good Job

Nov 9, 2012 10:10am | report
 
TroyGuy

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TroyGuy


@jmaxeden , bdub17 and sledfreak99 thank you all for this great feedback!!

Nov 9, 2012 10:20am | report
Showing 1 - 25 of 76 Comments

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