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Body Transformation: Getting Fit By 40 - The David McGee Way
Vital Stats
Name: David McGee
Email: strength4life@ymail.com
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Before:
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After: |
Why I Got Started
I am a 40-year-old male with a history of clinical obesity. For the last 5 years I have suffered with high cholesterol, high blood pressure, sleep apnea and bouts of depression. I had reached the point in my life that I could not walk to the mailbox without being physically exerted.
My wife would always warn my rough housing teenage boys to be "careful" with Dad because of his health risk. Two years ago during one of my lowest points in life, I said to my wife that I didn't like the person I had become.
wo years ago during one of my lowest points in life, I said to my wife that I didn't like the person I had become.
How I Did It
I have engaged myself in a clean, healthy life style. Although my family is my first and foremost responsibility, weight training and health and fitness have become a regimen in my life. As of today, I have lost a total of 83 pounds and have been able to transform my obesity into solid muscle.
The first 10 pounds I lost was from giving up sodas, I now drink nothing but water, coffee or iced tea. The diet restriction (I like to call it my lifestyle change) was simple. I was to eat high protein, low carb, low fat meals 6 times per day. My training consisted of 4-5 days per week of weight training and cardio.
As of today, I have lost a total of 83 pounds and have been able to transform my obesity into solid muscle.
Supplements
Morning, Afternoon, & Evening:
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Optimum Nutrition 100% Whey Protein
2 scoops
Upon Waking & Afternoon (8 wks on, 8 wks off)
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USPLabs OxyElite Pro
2 / 1 caps
Morning & Post Workout:
Once Daily:
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Multivitamin
1 serving
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Flaxseed oil
2 tsp
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Fish oil
500mg
Pre Workout:
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USPLabs Jack3d
1 scoop
Post Workout:
Diet
Meal 1:
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egg whites
6
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instant oatmeal
1 cup
-
coffee
2 cups
Snack:
-
Optimum Nutrition 100% Whey Protein
2 scoops
Meal 2:
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tuna fish in water
1 can
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glass water
1 large
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broccoli / sweet potato
1 cup
Snack:
-
Optimum Nutrition 100% Whey Protein
2 scoops
Meal 3:
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boneless chicken breast
1 grilled
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brown rice
1 serving
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broccoli
1 serving
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glass water
1 large
Before Bed:
-
Optimum Nutrition 100% Whey Protein
2 scoops
Training
Day 1: Full Body 1
Crunches
3 sets of 25 reps
Hyperextensions (Back Extensions)
3 sets of 15 reps
Dumbbell Bench Press
3 sets of 8-10 reps
Leg Press
3 sets of 10-15 reps
Lying Leg Curls
3 sets of 10-15 reps
Leg Extensions
3 sets of 10-15 reps
Seated Leg Curl
3 sets of 10-15 reps
Standing Calf Raises
3 sets of 20-25 reps
Seated Calf Raise
3 sets of 20-25 reps
Day 2: Full Body 2
Exercises:
Knee/Hip Raise On Parallel Bars
3 sets of 10-15 reps
Triceps Pushdown
3 sets of 25 reps
Incline Dumbbell Press
3 sets of 8-10 reps
Lying T-Bar Row
3 sets of 8-10 reps
Cable Crossover
3 sets of 8-10 reps
Close-Grip Front Lat Pulldown
3 sets of 8-10 reps
Barbell Curl
3 sets of 8-10 reps
Barbell Shoulder Press
3 sets of 8-10 reps
Cardio:
Jogging-Treadmill
30 min
Day 3: Rest
Day 4: Full Body 1
Same As Day 1
Day 5: Full Body 2
Same As Day 2 with:
Superset:
Barbell Bench Press - Medium Grip
4 sets of 10, 10, 8, 6 reps-
Lying T-Bar Row
4 sets of 10, 10, 8, 6 reps
Superset:
-
Incline Dumbbell Press
4 sets of 10, 10, 8, 6 reps 
Alternating Renegade Row
4 sets of 10, 10, 8, 6 reps
Superset:
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Cable Crossover
4 sets of 10 reps 
Seated Cable Rows
4 sets of 10 reps
Day 6: Rest
Day 7: Rest
Suggestions for Others
Believe in the Revolution principle- Webster's dictionary defines a revolution as a radical change. The below steps will help you take charge of your revolution.
- Drink one glass of "I don't give a rip" every morning. This means you cannot please everyone. Live life to its fullest.
- Spend quality alone time with God and develop a relationship with Him…not religion.
- Never Surrender- Never Retreat. Your weight gain did not happen overnight…neither will your results.
- Surround yourself with like minded people. Do not be consumed with negativity or procrastination.
- Results will enable you to obtain a healthy mind, body and spirit.
You Could Be Our Next Transformation Of The Week
 Male Transformations. No longer content to sit on the sidelines of life these guys have gone from wimp to pimp! |  Female Transformations. Done with giving excuses, these ladies have given themselves the bodies they always wanted! |
 Teen Transformations. These amazing teenagers have made changes in their lives that most adults only dream about! |  Over 40 Transformations. Age is no excuse for these over 40 women & men who have decided to feel and look young again! |
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- Body Stats
- ht: 6'0"
- wt: 246 lbs
- bf: 25.9%
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