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Body Transformation: Renewed Passion

His college years were spent as a natural bodybuilder, but family and a near death experience put competitions on the back burner for decades. See how Bill found his way back to glory!
Name: Bill (J.R.) Hall
Email: wrhalljr1@yahoo.com
BodySpace: wrhalljr

Bill Hall Bill Hall
AGE 44
HEIGHT
5'6"
WEIGHT
198 lbs
BODY FAT
19%
AGE 44
HEIGHT
5'6"
WEIGHT
156 lbs
BODY FAT
5%

Why I Decided To Transform

I was always fit and athletic growing up. My primary sport was wrestling throughout high school and into college at Slippery Rock University. The problem was that I was always losing weight and was small. I wrestled at 112 pounds my senior year of high school.

After my freshman year in college, I decided to start working out and put on weight. In two years I was doing competitive natural bodybuilding and won several shows. Then I graduated, started a family, and stopped working out.

A few years ago, I almost died due to atrial fibrillation and high blood pressure and was in the hospital for a week. They prescribed all kinds of medications, but I decided to start working out again, eat right, and taking natural supplements instead.

I continued working out periodically and eating right, but had no set goals, so I stayed heavy but put on muscle mass. When I turned 43 in May of 2011, I decided to compete naturally again.

I set a goal to win and receive my pro card in the masters division of the SNBF Southern Open on July 21, 2012. I start my competition prep and diet on New Year's Day, which gave me 28 weeks to until show time.

I weighed in on New Year's at 198 pounds and 19 percent body fat. To get shredded and meet my goal of five percent body fat by competition time, I needed to lose one and a half pounds per week and weigh in at 156 pounds.

I hit my goal exactly and weighed in at 156 pounds on July 21, 2012 and took first place in the Masters Division of the SNBF Southern Open and received my pro card by sticking to my diet, supplementation, and workout plan. I never deviated from my plan or lost sight of my ultimate goal.

How I Accomplished My Goals

I read hundreds of articles on Bodybuilding.com, most of them by Layne Norton, and took what I felt were the best parts of each from the diet, supplementation, and workout. I combined them into my own personal program that I followed for seven months. I never took my eye of the ultimate prize and even had the date on my screensaver to look at every day for motivation.

I researched every single supplement that I thought would help and read every review on Bodybuilding.com. I looked at body types of other people and compared them with mine. Then I narrowed it down to what I felt was the best products for me to take naturally with no caffeine (I'm unable to take anything with caffeine because of my heart).

That made cutting fat even more difficult for me. I stuck to exact times of the day to eat each meal, workout, and to go to bed. I cooked my own food and worked out twice a day.

I used a daily journal to keep track of everything I ate and my workouts. I received bodybuilding training and advice from a local expert and trainer who guided me, helped with my posing and routines, and administered weekly deep tissue massages and stretches that were key to my recovery and growth.

Lastly, I had tremendous support from my family and friends and the assurance of Philippians 4:13 - "I can do all things through Christ who strengthens me!"

Supplements That Helped Me Through The Journey

This is where I probably differ with many within the Bodybuilding community. However, if you're a lifelong natural, you must supplement your diet with products that are proven to have benefits.

I got most of my supplements and did most of my research on those supplements through Bodybuilding.com.

Before Meal 1
With Meal 1
Before Meal 2
With Meal 2
With Meal 3
With Meal 4
Pre-Workout
Post-Workout
With Meal 5
Before Bed

Diet Plan That Guided My Transformation

Overview: Very Simple. Less than 50 grams of carbs per day, and 0 complex carbs, except for two re-feed meals on Thursday morning and Sunday night that contain 100 grams of protein and 300 grams of carbs. Other than the re-feed meals, the diet was the same seven days a week.

I'll snack three times a day as needed with peanuts, macadamia nuts, or almonds (4oz per serving).

Meal 1
Meal 2, 3, 4, and 5

Training Regimen That Kept Me On Track

Overview: Very simple and easy to follow: three days on and one day off with 30 minutes of cardio, abs, and calves every morning at 6:30 a.m.

Day 1: Quads/Hamstrings
Day 2: Chest/Back
Day 3: Shoulders/Arms

What Aspect Challenged Me The Most

Morning cardio on an empty stomach. It was key, though, as I've tried other routines in the past and nothing worked like two-a-days with morning cardio on BCAA's and glutamine only.

My Future Fitness Plans

I want to put on five pounds of lean muscle this off-season, compete in 2013 as a pro, and win my first pro competition at the SNBF Championships in Atlanta, Georgia.

Suggestions For Aspiring Transformers

Set a goal. My goal was to compete. Yours can be anything, but keep it plain, simple, and set a goal with an exact date to achieve that goal.

Don't deviate from the program you set. Once you start down the slippery slope of cheating, it's much harder to climb back up.

How Bodybuilding.com Helped Me Reach My Goals

Bodybuilding.com provided me with a gateway to track and monitor my goals and achievements through BodySpace. This was huge to keep me true to my program. The support of many friends and community members kept me going along the way.

The many great articles and guides allowed me to take bits and pieces of other successful competitors and tailor them to my body and needs.

Lastly, the Bodybuilding.com Store made it much easier for me to order everything I needed and have it delivered to my doorstep. It's definitely a one stop shop for me.

You Could Be Our Next Transformation Of The Week


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Have you made a dramatic change either by gaining muscle of by losing all the weight you have been hoping for?

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Jaii44

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Jaii44

That's all you need. Hard work and Dedication to succeed.

Sep 20, 2012 5:42pm | report
 
20fourseven

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20fourseven

and lots of supplements

Sep 21, 2012 2:01pm | report
Rdennis47

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Rdennis47

Looking good man!

Sep 20, 2012 7:21pm | report
 
100%beef

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100%beef

Awesome conditioning bro. True inspiration. I attended a year at Slippery Rock!

Sep 20, 2012 10:30pm | report
 
wrhalljr

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wrhalljr

My time at the Rock was great...thanks for the compliment...

Sep 21, 2012 9:45am | report
deepak4ualys

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deepak4ualys

Thanks for this nice article. best wishes for your next goal!

Sep 21, 2012 12:11am | report
 
pupacila

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pupacila

So many freakin pills :|

Sep 21, 2012 12:54am | report
 
wrhalljr

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wrhalljr

I do say that this is where I differ with most of the bodybuilding community...it is a lot, but I feel that it works for me...thanks.

Sep 21, 2012 9:49am | report
transformerchad

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transformerchad

NO carbs ??

Sep 21, 2012 1:06am | report
 
wrhalljr

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wrhalljr

0 except for what naturally occurs in veggies and nuts plus two re-feeds a week and 4 tsp of dextrose post workout...I read a lot of positives and negatives of Keto and tried a lot of different things but this ended up working the best for my body..thanks

Sep 21, 2012 11:05am | report
Bronzechristian

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Bronzechristian

I'm 37, and hope to be where you are when I am 40. You are definitely an inspiration! Keep up the great work.

Sep 21, 2012 4:14am | report
 
LukeHall7

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LukeHall7

Goes to show age doesn't matter.

Article Rated:
Sep 21, 2012 6:23am | report
 
robdobbie

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robdobbie

You did that in a year? Well done, I'm sure it was all natural :)

Sep 21, 2012 7:25am | report
 
wrhalljr

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wrhalljr

Never, ever touched a drug period...can't even take caffeine because of my heart issues! Thanks for the great compliment though...

Sep 21, 2012 9:44am | report
fadawn

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fadawn

Sick!! Hella wide in that after pic.

Sep 21, 2012 8:06am | report
 
workoutordie

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workoutordie

5% body fat is out of this world. total respect sir!

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Sep 21, 2012 8:07am | report
 
Dhodin2

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Dhodin2

Outstanding....highly motivating and inspirational article. Congrats and press on!

Sep 21, 2012 9:56am | report
 
gracielou

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gracielou

Great transformation!!

Sep 21, 2012 10:45am | report
 
Holly444

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Holly444

Amazing physique! But even more amazing is that you did it on 0 carbs! Even with refeeds----that'll test your dedication for sure! Good work

Sep 21, 2012 12:40pm | report
 
Chadwick891

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Chadwick891

Inspiring me to take a similar challenge!

Sep 21, 2012 5:06pm | report
 
NorthDragon

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NorthDragon

Awesome transformation, and congrats on your Pro card! One thing however: since you are very confident with your starting bf% and very thoughtfull on your competition prep, I'm surprised that you set your goal to lose 12lb of lean mass in the process. Masters only has 1 class in SNBF, so you could have stepped on stage at 168 and already be 7lb ahead of your actual goal for next year. Still, you reached your goal on point. Well done!

Sep 21, 2012 11:25pm | report
 
wrhalljr

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wrhalljr

Thanks for the response and congrats, it is very much appreciated. I was not really that confident in my starting BF% as that was done at the gym with just calipers, however my ending BF was done using the BodPod which is pretty accurate. I did factor in about 5 pounds in water weight loss the last 2 days which turned out to be 6 pounds, but as you point out I believe I may have lost about 5 to 6 pounds of lean mass in the process which I expected to lose a little. Strength stayed fairly consistent though... Thanks again...

Sep 22, 2012 7:30am | report
sugarbear7

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sugarbear7

Excellent work, man! Inspiring.

Sep 22, 2012 9:12pm | report
 
wrhalljr

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wrhalljr

Thanks to everyone for their positive comments and messages...and a special thanks to bodybuilding.com for promoting positive transformations for others to read and implement into their daily lives! A healthy natural body, a loving God, a great family, and supportive friends all lead to a more enjoyable life experience and I hope to inspire as many people as possible to enjoy life as I do.

Article Rated:
Sep 26, 2012 8:10am | report
 
marclutz

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marclutz

Hi, awesome transformation. I am really interested in what your refeed's consisted of. You said:

"except for two re-feed meals on Thursday morning and Sunday night that contain 100 grams of protein and 300 grams of carbs."

Was that in one meal? or was that your Macro ration for the entire day?

Great Job!!!

Sep 28, 2012 12:49am | report
 
Showing 1 - 25 of 34 Comments

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