Darrin And Laura DeCoster Completed Their Transformation Together!

Darrin and Laura wanted to get back into shape for themselves and for their family. See how they motivated each other to lose weight and get fit for life!


Vital Stats

Names: Darrin & Laura DeCoster

Darrin DeCoster Darrin DeCoster

Before:

Age:
40
Height:
6'1"
Weight:
241 lbs
Body Fat:
25%

After:

Age:
41
Height:
6'1"
Weight:
193.6 lbs
Body Fat:
15.09%

Laura DeCoster Laura DeCoster

Before:

Age:
41
Height:
5'6"
Weight:
151.8 lbs
Body Fat:
25%

After:

Age:
41
Height:
5'6"
Weight:
130 lbs
Body Fat:
17%


Why We Got Started

We decided last August (2009) that we were sick of being overweight and out of shape and wanted to do something about it. Though over 40, we are still young enough to really do something about it and we have children to live for.

We Were Sick Of Being Overweight And Out Of Shape And Wanted To Do Something About It
+ Click To Enlarge.
We Were Sick Of Being Overweight And Out Of Shape
And Wanted To Do Something About It.


How We Did It

For monthly training programs and tailored nutrition plans I contacted Clinton Beach (http://bodyspace.bodybuilding.com/Mr.ABS/) with Beach Fitness Factory. He was a valuable resource as an on-line trainer and diet coach. Clinton can be reached via e-mail at beachfitnessfactory@gmail.com for availability and rates.

Clinton has his own fitness business called "Beach Fitness Factory." We went to him and asked for help. He agreed to work with us and we started our transformation. Our goal was to lose weight, and if a side benefit was toning up then that would be good too. Darrin was at 6-foot-1 and 241 pounds and Laura was at 5-foot-6 and 151.8 pounds. Our self-imposed deadline was June 2010 just in time for pool season. He sent us for a body fat test, gave us a diet and work out plan and off we went.

Our Goal Was To Lose Weight, And If A Side Benefit Was Toning Up Then That Would Be Good Too Our Goal Was To Lose Weight, And If A Side Benefit Was Toning Up Then That Would Be Good Too
+ Click To Enlarge.
Our Goal Was To Lose Weight, And If A Side Benefit Was
Toning Up Then That Would Be Good Too.


Supplements

Both Post Workout:


Diet


Laura's Diet:

Meal 1:

Meal 2:

Meal 3:

Meal 4:

Meal 5:

Meal 6: Optional


Darrin's Diet:

Meal 1:

Meal 2:

Meal 3:

Meal 4:

Meal 5:

Meal 6:


Training


Laura's Workout:

TERMS YOU'LL NEED TO KNOW
Superset - Two exercises are performed consecutively without any rest.

Day 1: Chest/Abs

Superset:

  • Machine Incline Press: 3 sets of 10 reps
  • Crunches: 3 sets of 30 reps

Day 2: Shoulders

  • Cardio: 45-55 minutes Steady State
  • One Arm Lateral Raise: 3 sets of 10 reps
  • Upright Row: 3 sets of 10 reps
  • Overhead Press: 3 sets of 10 reps

Day 3: Cardio

  • 6 sets of 100 yd Sprints

Day 4: Legs

  • Cardio: 45-55 minutes Steady State
  • Leg Curls: 3 sets of 15 reps
  • Walking Lunges (down & back with 15-20 lb weight): 3 sets of 10-15 steps
  • Leg Extension: 3 sets of 15 reps

Day 5: Arms

  • Cardio: 25-30 minutes High Intensity Intervals
  • Pushdowns: 3 sets of 12 reps
  • Machine Tricep Extensions: 3 sets of 10 reps
  • Machine Preacher Curls: 3 sets of 10 reps
  • Crunches: 1 set of 200 reps

Day 6: Back

  • Cardio: 30-45 minutes Steady State
  • Pullups: 6 sets of 10 reps

Day 7: Rest


Darrin's Workout:

Day 1: Chest

  • Incline Barbell Press: 4 sets of 10 reps
  • Flat Bench (Barbell): 4 sets of 6 reps
  • Butterfly or Dumbbell Flyes: 3 sets of 10 reps
  • Dumbbell Pullovers: 3 sets of 10 reps

Day 2: Abs/Back/Cardio

Superset:

  • Bent Over Rows: 4 sets of 10 reps
  • Hyperextensions or Good Mornings: 4 sets of 15 reps

Day 3: Legs

  • Leg Press: 4 sets of 10 reps
  • Leg Curls: 6 sets of 6 reps
  • Leg Extensions: 4 sets of 8 reps
  • Walking Lunges: 3 sets of 10 reps

Day 4: Cardio

  • 1 hour, usually Elliptical and Treadmill at 30 minutes each

Day 5: Shoulders

  • Dumbbell Shoulder Press: 4 sets of 8 reps
  • Lateral Dumbbell Raise: 3 sets of 10 reps
  • Dumbbell Shoulder Shrugs: 4 sets of 10 reps

Day 6: Arms

  • Overhead Rope Extensions: 3 sets of 10 reps
  • Straight Bar Pushdowns: 3 sets of 10 reps
  • Dips: 3 sets of 12 reps
  • Hammer Curls: 3 sets of 10 reps
  • Straight Bar Curls: 3 sets of 10 reps
  • Preacher Curls: 3 sets of 10 reps

Day 7: Cardio

  • High Intensity Intervals for 20-25 minutes


Suggestions for Others

  1. Be Accountable to someone or something! It is a lot easier if you have a partner to help push you to continue to your goal.
  2. Define your goal.

Darrin's goal was to get down to 200 pounds and Laura's was to get to 135 pounds and we meant it. The best thing about that was we were doing it together which was key for us, and that we had to report into Clinton via email every Wednesday and Sunday with our previous weight, current weight and the amount of time we had "left" until our goal.

This accountability was huge - there was no way we wanted to update Clinton with a weight gain and listing the amount of time was always a reminder to keep us on track.

We helped prepare each other's meals, gave each other "the look" or smack of the hand if we picked up some bad food, and at times worked out together. In ten months we had our fair share of cheat meals and missed workouts, but we did it!

We both surpassed our goals and Darrin went from 241 to 193.6 and Laura went from 151.8 to 130 pounds. The way we felt and looked was unbelievable and the "transformation" has changed our lives.

We are keeping it off and still eating clean most of the time. We know when we have a cheat meal or miss a workout how to make up for it and our accomplishments have helped Clinton too, we think.

People see us and are amazed and ask us how we did it. We explain and refer them to Clinton and tell them to look at Bodybuilding.com to see that they too can do it!

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