Body Transformation: Cephas Ran His Way To A 150 Pound Fat Loss!

by Male Transformation Of The Week Oct 19, 2011

Vital Stats

Name: Cephas Bracey
Email: Cephas@SlingshotFitness.com
Bodyspace: Fitnessfreak78


Before: Age: 31 Height: 5'8" Weight: 325 lbs Body Fat: 45%	After: Age: 32 Height: 5'8" Weight: 171 lbs Body Fat: 11%

Why I Got Started

I had wanted to lose weight for a while because I was in horrible health. I couldn't perform even the smallest task without being completely out of breath. Even taking a shower was like running a mile to me. I couldn't push a lawn mower for any longer than 5 minutes without being completely exhausted.

The final straw was a tux fitting for my brother's wedding. It had been a long time since I had even put on a suit. The fitting wasn't a feel-good moment for me if you know what I mean. The manager of the store could barely get his hands around me. After that I decided I needed to make a change. I had a past back injury which I was worried about, however I completed my first workout with minimal pain.

When I saw the pictures from my brother's wedding, I was shocked at my appearance. I couldn't believe that was me! After that I was absolutely determined to lose all of the weight.

I decided I needed to make a change.

How I Did It

I took baby steps. I started out by just walking on my treadmill for 30 minutes to an hour per day. Then I started to run in short intervals. Each week I pushed myself a little harder than the last week and lengthened the running intervals of my workout.

After a few months I was running almost an entire hour and I had lost lards of fat. I waited longer than you should to begin lifting weights, but when I was around 200 pounds I decided to start doing some body-weight resistance training like push-ups.

Then I started lifting barbells and dumbbells. I concentrated on reps rather than weight. I was up to running about 5 miles 6 times per week and lifting for an hour 5 times per week at one point.

After a few months I was running almost an entire hour and I had lost tons of fat

After a few months I was running almost an entire hour and I lost lots of fat.

Supplements

With Breakfast:

Multivitamin

1 serving

With Lunch:

Flaxseed Oil

1.5 tbsp

Post Workout:

Optimum 100% Whey Protein Powder

1 scoop

Before Bed:

Dymatize Nutrition Elite Casein

1 scoop

Diet

Meal 4:

chicken breast w/ red pepper, Italian seasoning, pepper, 0 calorie cooking spray

4 oz
unsalted cut green beans

3 1/2 cups
brown rice w/ ½ tsp of rosemary and thyme

1 cup
100% whole wheat bread

2 slices
low sodium vegetable juice w/ 1 tsp cayenne pepper

1 cup
water

2 cups

Snack 1:

oatmeal w/ 8 oz of unsweetened soy milk, 1 tsp cinnamon, and 2 oz sugar free syrup or honey

1 cup
water

2 cups

Snack 2:

Dymatize Elite Casein w/ 1 cup of unsweetened soy milk, 1 tsp of turmeric, and 1 tsp nutmeg

1 scoop
strawberries

1 cup

*I cut 500 calories (mostly carbs) out of my diet on days when I am not exercising or injured.

Training

Day 1: Core/Chest/Triceps/Cardio

Warm Up:

Jogging-Treadmill
5 min light jog, 10 min basketball, 5 min stretching

Working Sets:

Stomach Vacuum
3 sets of 30, 45, 60 sec
Dumbbell Side Bend
1 set to failure, each side
Russian Twist
1 set to failure
Flat Bench Lying Leg Raise
1 set to failure
Air Bike
1 set to failure
Barbell Bench Press - Medium Grip
3 sets of 8, 8, 8, 10 reps
Pushups
3 sets of 20, 20, 22 reps
Barbell Incline Bench Press - Medium Grip
Incline Bench Barbell Press: 3 sets of 8, 8, 10 reps
Lying Triceps Press
3 sets of 8, 8, 10 reps
Decline Barbell Bench Press
3 sets of 8, 8, 10 reps
Tricep Dumbbell Kickback
3 sets of 8, 8, 10 reps
Cable Crossover
3 sets of 8, 8, 10 reps
Bench Dips
3 sets of 8, 8, 10 reps
Ab Roller
3 sets of 15, 15, 17 reps

Cardio:

Jogging-Treadmill
30 min

Stretching:

Stretching
5 min