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FIT Isn’t Just For Youngsters: Bill’s Body Is Proof

Bill wasn't ready to give up on living a fit lifestyle and he knew things had to change. Read on to see how Bill sculpted his body and got into the best shape of his life.

By: Over 40 Transformation Of The Week

Vital Stats

Name: Bill Dransfield

Email: bdransfield@optonline.net

Bodyspace: BillD68

Bill Dransfield Bill Dransfield

Before:

Age:
40
Height:
5'8"
Weight:
168 lbs
Body Fat:
23-25%
Waist:
34"

After:

Age:
42
Height:
5'8"
Weight:
145 lbs
Body Fat:
9%
Waist:
29"

Why I Got Started

When I turned 40 I didn't like the shape I was in, big spare tire, no muscle tone, no strength and I was just unhappy with myself. I looked at my other friends who were turning 40 and I didn't want to be like the rest of them, overweight and unhappy.

It's not game over for me and that's why I started weightlifting. I want to be the guy that people say "damn he looks amazing for his age" and now I'm feeling like that guy.

I get compliments all the time and that alone drives me to want more and to keep improving myself and to even look and feel better.

When it comes to fitness, Bill says
+ Click To Enlarge.
When it comes to fitness, Bill says "Game on!"


How I Did It

I was always the small guy in lousy shape. I tried going to the gym a number of times but never stayed with it. Getting older I didn't like the way I was looking and I really needed to do something about it.

So once again I started hitting the gym and told myself I am going to stay with it. I started eating better and taking whey and different supplements and the results started to happen. Eating right is such a huge part.

A few things I would suggest is start with 3 days a week at the gym for an hour. Don't try and kill yourself at first because you'll be in so much pain you might want to just give up before you even really get started.

Then don't try and go hard core on your diet right away. Your body will just go into shock and you want have the energy to get through the day. Start slow the first few weeks. Give up all snacks and in between meals. No soda or whole milk, lots and lots of water I can't say that enough.

Look to drink about a gallon a day, yes a gallon. Once your body begins to get use to the change then add more exercises at the gym, this will keep you there longer. Get up to an hour and a half each time you go. Push and push hard, it's worth it!

Hydrated and striated baby!
+ Click To Enlarge.
Hydrated and striated baby!


Supplements

Morning, Afternoon, & Evening/Pre Workout:
Morning & Post Workout:
Evening/Pre Workout:
Before Bed:
Diet

Meal 1:

Or

Meal 2:
Meal 3:
Meal 4:
Meal 5:
Meal 6:
Training

I do 3 on and 1 off on my days of working out. First day is a push day, second is a pull day and last day is chest. Every workout day I always incorporate an abs workout.

Honestly I'm not a big fan of cardio and I don't do much, but when I do I squeeze in about a mile run at the end of a workout. I try and keep the legs up to par because I like to run a 5K with a friend of mine ever month or so in the warmer months.

Day 1/Day 5: Triceps/Shoulders/Abs
Exercises
V-Bar Pulldown V-Bar PulldownV-Bar Pulldown
4 add sets of 10 reps, 3 add sets of 8 reps, 1 add set of 5 reps
Barbell Shoulder Press Barbell Shoulder PressBarbell Shoulder Press
4 add sets of 10 reps, 3 add sets of 8 reps, 1 add set of 5 reps
Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps ExtensionCable Rope Overhead Triceps Extension
2 add sets of 10 reps, 6 add sets of 8 reps, 2 add sets of 3-5 reps
Reverse Grip Triceps Pushdown Reverse Grip Triceps PushdownReverse Grip Triceps Pushdown
4 add sets of 10 reps, 3 add sets of 8 reps, 1 add set of 5 reps
wide grip, 2 cables
Machine Shoulder (Military) Press Machine Shoulder (Military) PressMachine Shoulder (Military) Press
2 add sets of 10 reps, 6 add sets of 8 reps, 2 add sets of 3-5 reps
Front Plate Raise Front Plate RaiseFront Plate Raise
4-5 sets of 8 reps
Cable One Arm Tricep Extension Cable One Arm Tricep ExtensionCable One Arm Tricep Extension
6 add sets of 10 reps
Standing Low-Pulley Deltoid Raise Standing Low-Pulley Deltoid RaiseStanding Low-Pulley Deltoid Raise
4-5 add sets of 10 reps
Upright Barbell Row Upright Barbell RowUpright Barbell Row
4-5 add sets of 10 reps
Cable Crunch Cable CrunchCable Crunch
7 add sets of 20 reps
Hanging Leg Raise Hanging Leg RaiseHanging Leg Raise
4 sets of 15 reps
Day 2/Day 6: Lats/Biceps/Traps/Abs
Exercises
Elevated Cable Rows Elevated Cable RowsElevated Cable Rows
2 add sets of 10 reps, 6 add sets of 8 reps, 2 add sets of 3-5 reps
Close-Grip EZ Bar Curl Close-Grip EZ Bar CurlClose-Grip EZ Bar Curl
6 add sets of 8 reps, 2 add sets of 3-5 reps
Wide-Grip Lat Pulldown Wide-Grip Lat PulldownWide-Grip Lat Pulldown
6 add sets of 8 reps, 2 add sets of 3-5 reps
Machine Preacher Curls Machine Preacher CurlsMachine Preacher Curls
6 add sets of 8 reps, 2 add sets of 3-5 reps
Cable Hammer Curls - Rope Attachment Cable Hammer Curls - Rope AttachmentCable Hammer Curls - Rope Attachment
6 add sets of 8 reps, 2 add sets of 3-5 reps
Straight-Arm Pulldown Straight-Arm PulldownStraight-Arm Pulldown
4 add sets of 10 reps, 2 add sets of 8 reps
Standing One-Arm Cable Curl Standing One-Arm Cable CurlStanding One-Arm Cable Curl*
6 add sets of 8 reps, 2 add sets of 3-5 reps
Barbell Shrug Barbell ShrugBarbell Shrug
4 add sets of 10 reps, 4 add sets of 8 reps, 2 add sets of 3-5 reps
Cable Crunch Cable CrunchCable Crunch
7 add sets of 20 reps
Hanging Leg Raise Hanging Leg RaiseHanging Leg Raise
4 sets of 15 reps
Day 3/Day 7: Chest/Abs
Exercises
Incline Dumbbell Press Incline Dumbbell PressIncline Dumbbell Press
2 add sets of 10 reps, 4 add sets of 8 reps, 2 add sets of 3-5 reps
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium GripBarbell Bench Press - Medium Grip
2 add sets of 10 reps, 4 add sets of 8 reps, 2 add sets of 3-5 reps
Cable Crossover Cable CrossoverCable Crossover
2 add sets of 10 reps, 4 add sets of 8 reps, 2 add sets of 3-5 reps
Smith Machine Bench Press Smith Machine Bench PressSmith Machine Bench Press
2 add sets of 10 reps, 4 add sets of 8 reps, 2 add sets of 3-5 reps
Decline Barbell Bench Press Decline Barbell Bench PressDecline Barbell Bench Press
2 add sets of 10 reps, 4 add sets of 8 reps, 2 add sets of 3-5 reps
Cable Crunch Cable CrunchCable Crunch
7 add sets of 20 reps
Hanging Leg Raise Hanging Leg RaiseHanging Leg Raise
4 sets of 15 reps
Day 4: Rest

* Instead of having the pulley low I have it shoulder high and use both at the same time on each side.

Suggestions for Others

I am not the biggest or strongest guy and nor will I ever be, but inside I feel great about myself and the way I look. Don't give up, I know it's easy to say, but inside you need to keep up your own motivation and drive to see those results.

Once the results start coming you'll push harder each time you hit that gym. You owe yourself and your body.

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Fitter After Forty -- Forget Game-Over! It's The Game-On Program!
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