Name: Glenn Fairhall
Weight: 150 lbs
Body Fat: 22%
Weight: 165 lbs
Body Fat: 14%
Why I Got Started
Back in the 1980s when I was in my 20s I was a bit of a gym junky, but my exercise mainly centered around the all popular aerobics type classes at the time, I was really into it. I never did any weights, and subsequently I was REALLY lean, skinny even. Then the 1990s arrived and so did my 30s, a back injury took me out of the gym and I never returned. I took up swimming laps for a while but eventually this was not enough to keep me in shape.
10 years later I was in my early 40s and just feeling old and tired and starting to get a little fat. I couldn't rely on my youth to keep me in shape anymore, but making that commitment to do something about it wasn't easy. I had always vowed I'd never let this happen to me, and yet it had, my first "light bulb moment" arrived one day in 2004 when I was sitting at my computer at work and noticed my gut was resting on the desk in front of me. The very next day I took myself to the nearest gym and joined up. It wasn't easy at first, for the first 3 months I messed about with spin classes and some weights, not much happened, I lost a little bit of weight, but it wasn't enough. I noticed the gym environment was very different compared to the 1980s, there were lots of really fit guys and girls in muscular good shape, a lot of them my age and older. That was my second "light bulb moment." I decided I wanted to look like them and set about achieving it
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I Took Myself To The Nearest Gym And Joined Up.
How I Did It
So with that resolve, and a realistic 4 year plan to get fit and stay that way, I got serious and hired a personal trainer, Shane da Costa (www.iamfitness.com.au). I was lucky to have found a trainer that was knowledgeable, that believed in the old fashioned power of lifting weights at high intensity and complimenting that with a good diet. 6 years later (2010) I'm in the best shape of my life and can't believe I'm about to turn 50. Anyone reading this who asks "am I too old to get started?" I say "absolutely not," if I could do it, anyone can.
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I Got Serious And Hired A Personal Trainer, Shane Da Costa.
Soon after starting with Shane I began to see results, my arms were the first to respond, they jumped to 16" within months, the rest of me was slower to respond and I still carried a layer of fat that stubbornly wouldn't go away for quite a while after. However this was my life now, going to the gym 5 mornings a week, on an 8 week program, followed by a week's rest to prevent "overtraining", then repeat. I've basically done this continuously since 2004, making changes here and there but remaining as intense as possible.
Come early 2010, I'd reached a point where I thought I couldn't improve anymore. I was resigned to just maintaining, boy was I wrong. With the encouragement of my trainer I consulted a dietitian and another ex-bodybuilder, now trainer, for some tips on what I could do to kick my fitness up a notch. I've always wanted to be a little more solid, and yet defined. Turns out my diet was terrible, all along I was eating way too many carbs (rice, pasta, bread, white sugar), I needed to double my protein intake and I just wasn't eating enough calories to fuel anymore growth. This was "light bulb moment" number 3. I immediately modified my diet and almost immediately started to grow again. Initially there was some body fat increase, but as I got stronger my workouts became more intense, the fat melted away again.
After 6 months on this new program I gained another 10 pounds coming to rest at 165 pounds, after years of sitting at 155 pounds I was more than happy, even if it meant having to buy a new wardrobe. I am continuing to grow on this diet and plan to keep at it until I reach my goal of 175 pounds, which I hope to achieve by my 50th birthday, February 2012, this thought is what keeps me focused, we all need a short term as well as a long term goal, "Fit and Fifty" is now my current goal and I believe I'll make it.
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I Am Continuing To Grow And Plan To Keep At It Until I Reach My
Goal Of 175lbs, Which I Hope To Achieve By My 50th Birthday.
Finally, I'd like to acknowledge all the great folks over on the BB.com OV35 forum. There are so many inspirational people, always willing to share their great wealth of knowledge, no matter what the question. I credit much of my success to the invaluable information they have shared on workouts, diet and supplements. Anyone starting out, or even experienced trainers, will find a visit to the OV35 forum a worthwhile experience.
Note: Supplement dosages and schedule listed below in Diet section.
For years I thought my diet was good, but I never really got that big or lean. It had been suggested I wasn't eating enough, so occasionally I would increase the amount of food I was eating, but only got fat. I was just eating more of the wrong things. It wasn't until I spoke to a dietitian that I discovered the balance of approx. 55% Protein / 30% Carbs / 15% Fat that things really started to change.
One thing I've noticed that works for me is to take in most of my carbs in the first half of the day and taper them off as the day progresses, increasing the Protein toward the end of the day. This way, the carbs I'm eating are utilized throughout the day and not stored away as fat as I sleep.
However, I have one exception to this rule. When I'm due to work legs in the morning, I have a carb heavy meal the night before (eg: pasta), I have found that legs in particular require those extra carbs in reserve and my leg workouts are always more intense when I do this.
Sample Daily Meal Plan:
Meal 2: Pre Workout
Meal 3: Post Workout
Note: Drink plenty of water throughout the day to remain hydrated and prevent fluid retention
My training program actually consists of two separate programs that I run back to back. 8 weeks on one program, rest, then 8 weeks on the next. This seems to work the best for me after years of experimenting with different routines. The exercises I've listed here aren't a hard and fast plan, I do mix it up, add different exercises, or do extra if I'm up to it, but this is the structure I follow and have done so for the last two years.
| TERMS YOU'LL NEED TO KNOW
Day 1: Chest
Day 2: Back/Abs
Day 3: Cardio Day
- 20 mins Elliptical,
10 mins Row,
30 min Bike (HIIT)
Day 4: Legs/Abs
Day 5: Shoulders/Arms
Days 6 And 7: Rest
After 8 weeks of Workout 1, rest for a week.
This workout trains all body parts twice a week (except legs) for extra intensity. Cardio is less but I burn plenty of calories anyway. I take exercises from the Workout 1 routine and mix it up so I'm not always starting with the same exercise. When I do this workout I get really pumped, my body really responds to this routine.
- Day 1: Chest/Arms/Cardio
- Day 2: Back/ Shoulders/Abs
- Day 3: Legs / 30 min Cardio
- Day 4: Chest/Arms /Abs
- Day 5: Back/Shoulders/Cardio
- Days 6 And 7: Rest
After 8 weeks of Workout 2, rest for a week. Then return to Workout 1.
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My Training Program Consists Of Two Separate
Programs That I Run Back To Back.
Suggestions For Others
In addition to the points I've made above, some valuable lessons I've learned over the years are these:
- Set short term achievable goals, whether it be weight loss or muscle gain.
- If possible get at least 8 hours sleep per night, sleep is crucial for muscle repair and growth.
- If you're short on time and have to choose between either weights or cardio, opt for the weights as a preference. A good weights workout supercharges your metabolism and the calorie burning effect lasts long after the workout has finished.... Far more than cardio alone.
- If you're just starting out, and can afford it, hire a good Personal Trainer who can guide you and help you achieve the body you want.
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