By: Over 40 Transformation Of The Week

Before: 230 lbs

After: 180 lbs

Vital Stats

Name: Damian Daly
Email: damian@ncable.net.au

Before:
Age: 38
Height: 6'0"
Weight: 230 lbs

After:
Age: 45
Height: 6'0"
Weight: 180 lbs

Why I Got Started

I was very skinny as a kid, and then blew out once I hit my twenties - topping at 220 lbs at 25 years old. I started some rudimentary weight training at home while on a structured commercial diet program at that time in an attempt to get into shape.

I didn't know anything about weight training or nutrition so ended up with many niggling joint injuries and also very thin and sick at 150 lbs. My weight soon climbed back to 230 lbs.

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I Didn't Know Anything
About Weight Training.

How I Did It

At 39, after training more off than on over the years and having some heart related health problems, the decision was made to finally do something with my unfit lifestyle and learn how to eat and train correctly.

I started off with a small set of weights and a simple bench at home, and now have a well-equipped home gym. I have always trained exclusively at home. Finding Bodybuilding.com and seeing what others had been able to do was the best thing for motivation and information.

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The Decision Was Made To Finally Do
Something About My Unfit Lifestyle.

Supplements

• L-Glutamine
• Whey Protein (WPI)
• Creatine Monohydrate

Diet

7:30 AM:

• 500ml Skim Milk
• 2 Slices Whole Meal Toast With Natural Peanut Butter
• Fat Free Sliced Cheese

10:00 AM:

• Whey Protein Shake
• Whole Meal Egg & Cheese Toasted Sandwich

12:00 PM:

• 350g Low Carb Noodles Or Brown Rice
• 140g Steamed Fish
• 2 Egg Whites
• 1 Yolk

2:30 PM:

• Whey Protein Shake
• Whole Meal Egg & Cheese Toasted Sandwich

4:30 PM:

• Whey Protein Shake
• 1 Piece Fruit

6:30 PM:

• 200g Steamed Chicken Breast
• 1 Cup Green Vegetables
• 3 Egg Whites
• 200g Steamed Potato

8:30 PM:

• 6 Rice Cakes

Sunday Evening:

Whatever the rest of my family eats, but try to keep the fat and sugar levels down. If it is a roasted meat meal, I just have steamed vegetables instead of roasted. I don't eat sweets or desserts.

Click Image To Enlarge.
Damian Daly.

Training

Monday AM: Abs

• Cable Crunch - 6 X 20 Then 4 Drop Sets

Click Here For A Printable Log Of Damian Daly's Monday AM Workout.

Monday PM: Chest

• Pec Deck Flyes Or Dumbbell Pullover - 3 X 8
• Bench Press - 3 X 8
• Incline Press Or Dumbbell Flyes - 2 X 15
• Decline Press - 2 X 15
• Pec Deck - 4 Drop Sets

Click Here For A Printable Log Of Damian Daly's Monday PM Workout.

Tuesday AM: Back

• T-Bar Row Or Bent Barbell Row - 3 X 8
• Pulldowns - 3 X 15
• Cable Row Or Dumbbell Row - 3 X 15
• Barbell Shrug - 3 X 15
• Pulldowns - 4 Drop Sets

Click Here For A Printable Log Of Damian Daly's Tuesday AM Workout.

Tuesday PM: Biceps & Forearms

• Lying Cable Curl Or Barbell Preacher Curl - 3 X 8
• Barbell Reverse Curl Or Dumbbell Hammer Curl - 3 X 15
• Concentration Curl Or Incline Dumbbell Curl- 3 X 15

Click Here For A Printable Log Of Damian Daly's Tuesday PM Workout.

Wednesday: Legs

• Squat - 5 X 20
• Dumbbell Lunge - 5 X 20
• Standing Calf Raise - 5 X 15

Click Here For A Printable Log Of Damian Daly's Wednesday Workout.

Thursday: Triceps

• Close Grip Press - 3 X 8
• Pushdown - 2 X 15
• Skull Crushers - 2 X 15 Or Dips - 2 X Failure
• Reverse Pushdown - 2 X 8 Or Rope Pushdown - 2 X 8

Click Here For A Printable Log Of Damian Daly's Thursday Workout.

Friday AM: Abs

• Decline Reverse Crunch - 3 X Failure
• Twisting Crunch - 2 X 10
• Decline Crunch - 3 X 15

Click Here For A Printable Log Of Damian Daly's Friday AM Workout.

Friday PM: Shoulders

• Barbell Military Press - 4 X 15
• Bent Dumbbell Lateral - 3 X 15
• Dumbbell Side Lateral - 3 X 15

Click Here For A Printable Log Of Damian Daly's Friday PM Workout.

Saturday & Sunday: Rest

Suggestions For Others

When I started I expected to see change happen rapidly. My advice would be to think about progress in terms of years, not weeks or months. Take measurements and get someone to take photos only every 3 months and make comparisons.

If you have been training hard and eating right, you will see the good progress. Remember, the people around you won't like you if you are stuck up or have a big ego, keep it real.

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Keep It Real.

over40transformations@bodybuilding.com

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