While driving to work one day, Bradley caught a glimpse of himself in the mirror and saw past the reflection. He began to fully understand how his unhealthy lifestyle was taking a toll on his body. Read on to learn how he shed 210 pounds of fat!
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Before:
425 lbs
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After:
215 lbs
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Vital Stats
Name: Bradley Davis
Email: phatboycali1@gmail.com
BodySpace: braddavis2004
Before:
Age: 22
Height: 5'11"
Weight: 425 lbs
Body Fat: 60%
Waist: 68"
After:
Age: 22
Height: 5'11"
Weight: 215 lbs
Body Fat: 13%
Waist: 36"
Why I Got Started
I was driving to work, and I caught a glance of my face in my rear view mirror. I don't know what it was, but I finally realized I was extremely unhealthy, and all at once I started to tear up.
I was ashamed of how much I let myself go. It was like a switch went off in my head. From that moment until now, I have lived with an entirely different mentality - a healthy mentality.
  Click Image To Enlarge.It Was Like A Switch Went Off In My Head.
How I Did It
I started off not knowing much about fitness. Instead of eating fast food, I ate PowerBars and fruit. Eventually I started packing my own food, mostly fruit, non-fat yogurts and chicken breasts.
As I started loosing weight, I kept researching performance nutrition and fitness. I learned about caloric deficit, macronutrient ratios and different ways to manipulate your metabolic rate. I made a meal plan based on 6 meals per day, and revised it as I dropped weight, about every 50 pounds.
 Click Image To Enlarge.
I Learned About Caloric Deficit, Macronutrient Ratios
And Different Ways To Manipulate Your Metabolic Rate.
I made sure to do 60 minutes of cardio every single day. It didn't matter how late it was, what I did that day or if I was sick - I literally planned my life around my daily hour cardio session. 10 months later, after 60 minutes of cardio every day, eating healthy and lifting 3 days per week, I lost 210 pounds.
Now im focused on bulking up. Still eating 100% clean, but lifting hard 5 days per week. I'm still addicted to cardio though, 6 days per week.
 Click Image To Enlarge.
I Literally Planned My Life
Around My Daily Hour Cardio Session.
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Diet
Meal 1:
Meal 2:
Meal 3:
Meal 4:
Meal 5:
Meal 6:
Tons of water throughout the day, at least 2 gallons.
 Click Image To Enlarge.
Bradley Davis.
Training
Monday:
- Elliptical: 60 Minutes - 145 BPM
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BPM:
Your heart rate measure in beats per minute.
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Tuesday:
Wednesday:
Thursday:
Friday:
- Elliptical: 60 Minutes - 145 BPM
Saturday:
- Elliptical: 60 Minutes - 145 BPM
Sunday:
- Elliptical: 60 Minutes - 145 BPM
Because my legs were so beat-up all the time from all the cardio, I didn't do any serious lifting for legs. However, I do incorporate leg exercises now that my training has advanced such as squats, lunges, leg press and leg curls.
Suggestions For Others
When it came down to it, I wanted to quit a million times. You just have to tell yourself to fight through it, make up your mind to do something and just do it. I told my body "I know it hurts, deal with it. We're not stopping - you can quit on me if you want, but we're not stopping."
Click Image To Enlarge.
Make Up Your Mind To Do
Something And Just Do It.
After a while, your body catches up with your dedication, and at that point you're just a machine. Put your mind to it, commit, and you can achieve anything.
maletransformations@bodybuilding.com
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