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Cliff had a start and stop relationship with weight training for many years. After deciding he needed to be in shape to be the best dad to his daughter, he found motivation! Find out how Cliff dropped 41 pounds to achieve his goal!
Vital Stats
Name: Cliff Lowitz
Email: c_lowitz@yahoo.com
BodySpace: Mountain_Goat
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Before:
Age: 46
Height: 6'2"
Weight: 246 lbs
Body Fat: 18%
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After:
Age: 46
Height: 6'2"
Weight: 205 lbs
Body Fat: 6%
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Why I Got Started
I started weight training while in the Air Force. I began around 1984 with a home weight bench about 150 pounds of plates and a cheap exercise bike. I didn't have a specific plan around training and just did what I saw in books and magazines. I stopped and started many times over the years.
After my daughter was born in 2001 I weighed nearly 250 pounds. I then decided I needed to make a lifestyle change and training needed to be part of my daily life. I joined a hardcore gym and began training a single body part each day. I found this worked best for me. I continue to train hard 5-6 days per week. My biggest motivator is that I want to dance at my daughter's wedding and play with my grandchildren someday.
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I Joined A Hardcore Gym And Began Training A Single Body Part Each Day.
How I Did It
I trained for years to just gain muscle and try to stay as lean as I could. I took some supplements to enhance my training and I liked the results that I started to see. I split with my daughter's mom in 2009. I then began dating a lady who I met on Bodybuilding.com and she had competed in figure. She talked me into competing in a bodybuilding contest.
My goal was to compete in the Northern Colorado Bodybuilding Championship in April 2010. I started with a body weight of 246 pounds . This was the highest in weight I had been for many, many years. I began to train for the contest in December 2009. I started restricting my carb intake and I bought a quality treadmill for my home.
I did early morning slow cardio at a 3 mph pace for 45 minutes. I kept carbs low to moderate throughout my contest prep and added a second cardio session going into the last 6 weeks. I competed in my very first show and my only goal was to NOT come in dead last. I reached my goal and I am now training to compete in a smaller contest March 2011 and I'm in it to win it!
 
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I Started Restricting My Carb Intake And I Bought
A Quality Treadmill For My Home.
Supplements
Note: Supplement dosages and schedule listed below in Diet section.
Diet
My training diet is fairly boring. I do best when I don't need to think too much about it. I am OK with eating that exact same thing every day.
Moderate Carb Days:
Meal 1: Meal 2: Meal 3: Meal 4: Meal 5: Meal 6: Meal 7:
Low Carb Days:
Meal 1: Meal 2: Meal 3: Meal 4: Meal 5: Meal 6: Meal 7:
Training
Day 1: Chest
- Incline Dumbbell Press: 4 sets of 12, 11, 10, 9 reps
- Barbell Bench Press: 4 sets of 11, 10, 9, 8 reps
- Weighted Dips: 4 sets of 12, 11, 10, 9 reps
- Incline Dumbbell Flyes: 4 sets of 12, 11, 10, 9 reps
- Cable Crossovers: 4 sets of 12, 11, 10, 9 reps
Day 2: Quads
- Squats: 4 sets of 11, 10, 9, 8 reps
- Leg Press: 4 sets of 12, 10, 9, 8 reps
- Hack Squat: 4 sets of 11, 10, 9, 8 reps
- Leg Extensions: 4 sets of 13, 12, 11, 10 reps
Day 3: Back
- Seated Cable Rows: 4 sets of 11, 10, 9, 8 reps
- Deadlifts: 4 sets of 10, 9, 8, 7 reps
- T-Bar Rows: 4 sets of 11, 10, 9, 8 reps
- One-Arm Dumbbell Rows: 4 sets 10, 9, 8, 7 reps
- Wide-Grip Lat Pulldowns: 4 sets 12, 11, 10, 9 reps
Day 4: Arms/Biceps
- Preacher Curls: 4 sets of 12, 11, 10, 9 reps
- Standing EZ Bar Curls: 4 sets of 10, 9, 8, 7 reps
- Seated Incline Dumbbell Curls: 4 sets of 12, 11, 10, 9 reps
- Dumbbell Hammer Curls: 4 sets of 10, 9, 8, 7 reps
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Triceps Pushdowns: 4 sets of 12, 11, 10, 9 reps
- Close-Grip Bench Press: 4 sets of 10, 9, 8, 7 reps
- Dumbbell Overhead Extensions: 4 sets of 12, 11, 10, 9 reps
- Dumbbell Straight Arm Kickbacks: 4 sets of 12, 11, 10, 9 reps
Day 5: Shoulders
- Shoulder Press: 4 sets of 10, 9, 8, 7 reps
- One Arm Dumbbell Side Laterals: 4 sets of 11, 10, 9, 8 reps
- Bent-Over Rear Delt Raise: 4 sets of 12, 11, 10, 9 reps
- Dumbbell Front Raises: 3 sets of 12, 11, 10 reps
- Smith Shrugs: 4 sets of 10, 9, 8, 7 reps
Day 6: Hamstrings
- Lying Leg Curls: 4 sets of 12, 11, 10, 9 reps
- Stiff Leg Deadlifts: 4 sets of 10, 9, 8, 7 reps
- Seated Leg Curls: 4 sets of 12, 11, 10, 9 reps
- Standing Leg Curls: 4 sets of 14, 13, 12, 11 reps
Day 7: Rest
Suggestions For Others
Pick a goal and work toward it. I loved having a competition to train for. Be willing to work hard! If this was easy, everyone would do it! Diet is over 75% of it. Write down everything you eat for 3 days. I think you will be surprised. Surround yourself with supportive people.
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I Loved Having A Competition To Train For.
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