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Body Transformation: 108 Pounds Down, One Step At A Time
Vital Stats
Name: Eli Sapharti
Email: elisapharti@gmail.com
Website: www.fatboyfitman.com
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Before:
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After: |
Why I Got Started
I was not this heavy all my life, but as my life descended into a downward spiral and my 18-year marriage began to dissolve, I turned to food. In March of 2008, I made an accounting of my life and realized I was headed for death because of my weight AND my cigarette smoking.
One day while traveling on business, I looked in the mirror after showering in the hotel and couldn't believe I had let myself get that way. I literally said to myself ... "How the hell did you let yourself get like this?"
That evening I lay in bed thinking I had to do something and I had to do it right.
"I am not a crook! I built this body with honest work."
How I Did It
Around March of 2008, shortly before the end of my marriage, I had what many would call an epiphany. One day I looked at myself in the mirror and couldn't believe how unhealthy and just plain fat I allowed myself to get. At that moment I knew I had to do something to change this.
As I thought about past attempts to lose weight I realized that the "quick fixes" and fad diets I had tried, although successful in the short-term, were not going to work if I wanted to make life-long changes. That is when I decided to try a different approach and came up with the principles of ONE STEP AT A TIME = SUCCESS!
Eli set fire to fat and cleaned up his dirty diet.
Small, consistent changes allowed me to achieve the body I have today, 180 pounds with 10% body fat. I am also an avid runner, having finished my last 10K in 47:48 and my last 5K in 23:10, both being my personal best times.
My drive and passion today is in helping inspire, motivate and teach others how to achieve fitness success too.
Male Tansformations: Eli Sapharti
Watch The Video - 3:47
Supplements
When I first started my health and fitness journey, I didn't take any supplements at all, but as delved deeper into getting knowledge about fitness and nutrition I learned that certain supplements are important.
I take all my supplements in the AM with the exception of my protein.
Upon Waking:
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Testosterone booster
3 caps
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CLA and Omega-3 blend
4 caps
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Multivitamin
2 tabs
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Vitamin B-12
5000mcg
2-3 Times Daily:
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Whey Protein
2 scoops
Diet
Let me start by saying that the word diet has a negative connotation to me and I am sure to many of you as well. Many people continually ask me if I am still on a diet. I was never on a "diet". I simply transformed my unhealthy eating habits to life-long healthy eating habits.
Proper nutrition plays a key role in losing body fat and gaining muscle. Like the saying goes ... "You can't work out a bad diet."
Meal 1:
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dry oatmeal cooked in 1 cup water
½ cup
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low-fat cottage cheese
½ cup
Meal 2:
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whey protein w/ 12 oz water
2 scoops
Meal 3:
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grilled chicken breast
6-8 oz
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brown rice
¼ cup
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black beans
½ cup
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fresh salsa
4 tbsp
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lettuce
1 handful
Meal 4:
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whey protein w/ 12 oz water
2 scoops
Meal 5:
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grilled chicken breast
6-8 oz
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salad w/ lettuce, tomatoes, green beans, chick peas, red peppers, low-fat goat cheese, 6 tbsp low fat dressing
1 large serving
Training
My training routine changes up a lot, but I will list here how I am currently training.
Day 1: Chest/Biceps/Cardio
Superset:
Barbell Incline Bench Press - Medium Grip
3 sets of 12-10-8 reps
Barbell Curl
3 sets of 10-8-6 reps
Superset:
Decline Barbell Bench Press
3 sets of 12-10-8 reps
Hammer Curls
3 sets of 12-10-8 reps
Superset:
Butterfly
3 sets of 10-8-6 reps
Dumbbell Alternate Bicep Curl
3 sets of 10-8-6 reps
Cardio:
Jogging-Treadmill
45 minutes Interval cardio
Day 2: Ab Circuit/Cardio
I do the following exercises one after the other for the reps specified. Once I finish the first circuit, I rest 2 minutes and start 2nd circuit, rest 2 minutes and do 3rd circuit.
Ab Circuit: Repeat 3x, 2 min rest
Crunches
50 reps
Jackknife Sit-Up w/ Medicine Ball
20 reps
Reverse Crunch
20 reps
Air Bike
50 reps
Cardio:
Trail Running/Walking
45 min
Day 3: Legs/Cardio
Barbell Squat
3 sets of 12-10-8 reps
Leg Extensions
3 sets of 15-12-10 reps
Seated Leg Curl
3 sets of 12-10-8 reps
Standing Calf Raises
3 sets of 20 reps
Cardio:
Elliptical Trainer
20 min
Day 4: Shoulders/Cardio
Dumbbell Shoulder Press
3 sets of 12-10-8 reps
Side Lateral Raise
3 sets of 12-10-8 reps
Front Dumbbell Raise
3 sets of 12-10-8 reps
Barbell Shrug
3 sets of 12
Reverse Machine Flyes
3 sets of 12-10-8 reps
Cardio:
Stairmaster
45 min intervals
Day 5: Ab Circuit/Cardio
Same as Day 2
Day 6: Back/Triceps
Superset:
Wide-Grip Lat Pulldown
3 sets of 10-8-6 reps
Seated Triceps Press
3 sets of 12-10-8 reps
Superset:
Seated Cable Rows
3 sets of 12-10-8 reps
Triceps Pushdown
3 sets of 12-10-8 reps
Superset:
Bent-Arm Barbell Pullover
3 sets of 12-10-8 reps
Reverse Grip Triceps Pushdown
3 Sets of 12-10-8 reps
Superset:
Wide-Grip Pullups
3 sets of 10 reps
Dips - Triceps Version
3 sets of 12 reps
Cardio:
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Stairmaster
30 min intervals
Day 7: Cardio Only
Suggestions for Others
The best suggestion I give to everyone who asks me how I was able to transform so dramatically from FAT Boy to FIT Man is that ONE STEP AT A TIME = SUCCESS! Be consistent. Be patient.
If you educate yourself and put in the work consistently, the results will be automatic.
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4 Comments
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- Body Stats
- ht: 5'11"
- wt: 180 lbs
- bf: 6.4%
EggSuckingLeech
Well done Eli! Congrats on your transformation. Looks like you are really enjoying your new physical form!
- Body Stats
- ht: 5'9"
- wt: 195.6 lbs
- bf: 13.7%
czapor
Eli, great work!!! Is this menu what you used to lose the weight or is this what you eat now? as you can see I need some help, so here goes... I'm using your story as inspiration, thanks for sharing!
- Body Stats
- ht: 5'9"
- wt: 280.2 lbs
- Body Stats
- ht: 5'7"
- wt: 140 lbs
- bf: 23.2%
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