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Did you know?
If you don't change your diet you're never going to see major results.

Corky's job had caused him to pack on the pounds over two long years. Once he came to the realization that things needed to change, he got his diet in check and hit the gym. Read on to learn how he lost 73 pounds!

Over 40 Transformation Of The Week - Corky Gainsford!

By: Over 40 Transformation Of The Week

Before:
236 lbs

After:
163 lbs

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Vital Stats
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Name: Corky Gainsford
Email: CorkyG@sellen.com

Before:
Age: 55
Weight: 236
Body Fat: 28%

After:
Age: 56
Weight: 163
Body Fat: 6.3%

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Why I Got Started
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I couldn't believe how much weight I had put on in just a couple of years. I had a job that had me working 7 days a week, 14 hours a day. That lasted two years and in that time I think I had put on about 25 pounds. There needed to be a change.

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How I Did It
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Strict diet, consistent training, and cardio.

Click Image To Enlarge.
I Transformed My Body With Strict
Diet, Consistent Training & Cardio.

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Corky Gainsford's Supplement Plan
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Corky Gainsford's Diet
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3:30 AM:

Syntha-6

6:30 AM:

10 egg whites
1 whole egg
1 cup of oatmeal
3 slices turkey bacon (1-2 times per week)

9:30 AM:

10 egg whites
1 whole egg
1 cup of oatmeal
3 slices turkey bacon (1-2 times per week)

12:30 PM:

8-10 oz of lean meat
1 cup of brown rice
1 cup of vegetables

3:30 PM: Pre-Workout

Syntrax Nectar
2 slices multi-grain bread

5:30 PM: Post-Workout

6:30 PM:

8-10 oz of lean meat
1 cup of vegetables

8:30 PM:

Optimum 100% Casein

Off season, cheat meals are alright a couple times a week. During pre-contest, I cheat a few times during the first 14 weeks, but I keep a strict diet the last 4 weeks leading up to the contest.

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I Keep A Strict Diet The Last
4 Weeks Leading Up To A Contest.

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Corky Gainsford's Training Program
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Monday: Chest

print Click Here For A Printable Log Of Monday: Chest.

Tuesday: Back

Seated Cable Rows: 4 x 10-12
Lat Pulldowns: 4 x 10-12
Bent Over Barbell Rows: 4 x 10-12
Straight Arm Pulldown: 4 x 10-12
Teach Cycling Class: 1 Hour

print Click Here For A Printable Log Of Tuesday: Back.

Wednesday: Legs

Leg Extensions: 4 x 15
Lying Leg Curls: 4 x 10-12
Squats: 4 x 15
Leg Press: 5 x 30, 25, 20, 15, 10
Seated Calf Raises: 4 x 20

print Click Here For A Printable Log Of Wednesday: Legs.

Thursday: Shoulders

Seated Bent Over Rear Delt Raises: 4 x 10-12
Seated Machine Presses: 4 x 10-12
Upright Rows: 4 x 10-12
Dumbbell Shrugs: 4 x 10-12
Teach Cycling Class: 1 Hour

print Click Here For A Printable Log Of Thursday: Shoulders.

Friday: Arms

Cable Curls: 4 x 10-12 Superset With
Cable Rope Overhead Tricep Extension: 4 x 10-12
Hammer Curls: 4 x 10-12
Triceps Pushdowns: 4 x 10-12
Dumbbell Curls: 4 x 10-12
Seated Triceps Press: 4 x 10-12

print Click Here For A Printable Log Of Friday: Arms.

Saturday & Sunday: Rest

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Suggestions For Others
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No matter how much you work out, if you don't change your diet you're never going to see major results. We've all lifted weight at one time or another, but those who have made significant changes in their bodies are the ones who have changed their diet.

Click Image To Enlarge.
Change Your Diet To See Major Results.

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