Vital Stats
Name: Bill Dransfield
Email: bdransfield@optonline.net
Bodyspace: BillD68
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Before:
Age: 40
Height: 5'8"
Weight: 168 lbs
Body Fat: 23-25%
Waist: 34"
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After:
Age: 42
Height: 5'8"
Weight: 145 lbs
Body Fat: 9%
Waist: 29"
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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.
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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!
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Hydrated and striated baby!
Supplements
Diet
Or
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.
Exercises
V-Bar Pulldown
4 add sets of 10 reps, 3 add sets of 8 reps, 1 add set of 5 reps
Exercises
Barbell Shrug
4 add sets of 10 reps, 4 add sets of 8 reps, 2 add sets of 3-5 reps
Exercises
Cable Crossover
2 add sets of 10 reps, 4 add sets of 8 reps, 2 add sets of 3-5 reps
* 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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