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Chris just purchased his own gym franchise and wanted to set a good example for his customers. See how he embraced a fitter lifestyle, transformed his body, and competed on stage!
Vital Stats
Name: Chris Call
Email: ccall@agloan.com
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Before:
Age: 47
Height: 5'11"
Weight: 197 lbs
Body Fat: 25%
Waist: 36"
Hips: 35"
Thighs: 20"
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After:
Age: 50
Height: 5'11"
Weight: 175 lbs
Body Fat: 7.7%
Waist: 32"
Hips: 32"
Thighs: 22.75"
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Why I Got Started
The short answer is that I bought a gym and had to set the example for my members! I was always fairly active and had a moderate exercise routine, but it wasn't until my wife and I acquired an Anytime Fitness franchise in 2007 that I began to take bodybuilding seriously. I didn't want to be an absent owner - I wanted to know, and personally interact with, all of my members, so it was important for me to look the part. If I was going to help others lose weight and develop a better body, I figured I had better do it myself first. I was tired of having that dumpy, middle-aged paunch and looking 10 years older than I felt. I was fortunate to hire an excellent trainer (Ace Baldwin, California's 2008 Natural Bodybuilding Champion) and he inspired me to focus my training on making significant changes to my physique. He introduced me to the world of bodybuilding and I found that having examples like him around kept me motivated to emulate what they had accomplished.
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I Bought A Gym And Had To Set The Example For My Members.
How I Did It
I had to change my whole approach to training and eating. I was used to meandering around the gym for an hour, picking exercises that struck my fancy, doing sets that didn't really challenge me and then going home to a snack-laden diet. Now I began focusing on individual body parts during each workout session using each session to work only a specific set of muscles. I'd superset the muscles and then give them a full week to recover while I moved on to different muscle groups. I kept my cardio routine going six days per week (which eventually allowed me to run several half-marathons in under 2 hours). Exercise became a purposeful and endorphin-elevating activity for me instead of the obligatory chore it had been in the past. In addition, I kept a diet journal religiously for 12 weeks, noting every calorie, carb, protein and fat gram. I began eating six small meals per day that were high in protein and limited my complex carbs such as oatmeal or brown rice to the early part of the day. The journal really opened my eyes to how poor my eating habits had been! I can't stress the importance of a detailed food journal enough, at least during the initial transformation stage.
Initially, my overall body weight dropped only modestly but I shifted a large amount of that weight from fat to muscle. Clothes fit better, the belt had to go in another notch or two and people began telling me that I was looking good. I sustained a healthy, muscular level for two years before kicking it up another notch to compete in my first bodybuilding competition. The weight continued to drop as my training became even more intense and the muscle definition became more pronounced. Although I've come a long way, I'm planning to get better still!
 
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Clothes Fit Better, The Belt Had To Go In Another Notch Or Two
And People Began Telling Me That I Was Looking Good.
Supplements
Diet
Meal 1:
Meal 2:
Meal 3: Post Workout
Meal 4:
Meal 5:
Meal 6:
Training
| TERMS YOU'LL NEED TO KNOW |
Drop Set - Also known as strip sets, drop sets involve the immediate reduction of weight between sets with no rest. This will thoroughly burn out a muscle.
Failure - That point in an exercise at which you have so fully fatigued your working muscles that they can no longer complete an additional repetition of a movement with strict biomechanics. You should always take your post-warm-up sets at least to the point of momentary muscular failure, and frequently past that point.
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Day 1: Chest/Abs
- Incline Bench Press: 3 sets of 15, 10, 8 reps, 1 drop set to failure
- Flat Bench Dumbbell Press: 3 sets of increasing weight and decreasing reps (reps of 15, 10, 8), 1 drop set to failure
- Butterfly: 3 sets of 15, 10, 8 reps, 1 drop set to failure
- Pushups: 3 sets to failure
- Decline Weighted Crunch: 3 sets of 30 reps
- Flutter Kick: 3 sets of 1 minute each
- Cardio: 30 minutes of Interval Training (vary between Treadmill, Elliptical and Bike)
Day 2: Legs
Day 3: Back
- Pullups: 100 done in as many sets as required
- Bent Row with Dumbbells: 3 add sets of 15, 10, 8 reps, 1 drop set to failure
- Hyperextension: 3 sets of 12 - 15 reps
- Seated Pullover: 3 add sets of 15, 10, 8 reps, 1 drop set to failure
- Seated Lat Pulldown: 3 add sets of 15, 10, 8 reps, 1 drop set to failure
- Cardio: 30 minutes of Interval Training (vary between Treadmill, Elliptical and Bike)
Day 4: Cardio
- Cardio: 30 minutes Steady State
Day 5: Arms/Abs
- Barbell Curls: 3 sets of 15, 10, 8 reps, 1 drop set to failure
- Tricep Extension: 3 sets of 15, 10, 8 reps, 1 drop set to failure
- Hammer Curls: 3 sets of 15, 10, 8 reps, 1 drop set to failure
- Skull Crushers: 3 sets of 15, 10, 8 reps, 1 drop set to failure
- Cable Rope Extension: 3 sets of 15, 10, 8 reps, 1 drop set to failure
- Ab Crunch: 3 sets of 15, 10, 8 reps, 1 drop set to failure
- Cardio: 30 minutes of Interval Training (vary between Treadmill, Elliptical and Bike)
Day 6: Shoulders
- Seated Dumbbell Press: 3 sets of 15, 10, 8 reps, 1 drop set to failure
- Lateral Raise (Machine): 3 sets of 15, 10, 8 reps, 1 drop set to failure
- Standing Dumbbell Raise: 3 sets of 15, 10, 8 reps, 1 drop set to failure
- Rear Delt: 3 sets of 15, 10, 8 reps, 1 drop set to failure
- Shoulder Shrug: 3 sets of 10 reps
- Cardio: 30 minutes of Interval Training (vary between Treadmill, Elliptical and Bike)
Day 7: Rest
Suggestions for Others
Don't make excuses and never give up! As a gym owner, I've heard every possible reason why people can't work out. It's all a matter of priorities - you do what is important to you. There is nothing more important than your health, so make it a priority. Once you've turned the corner on getting in shape, don't relax. Keep working hard to maintain or even improve upon what you've accomplished. Far too many people lose some weight only to regain it again by relaxing their standards. The satisfaction that comes from a healthy, muscular body far exceeds that gained by an extra piece of dessert!
over40transformations@bodybuilding.com
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