Bodybuilding.com - Over 40 Transformation Of The Week - James Howell, Jr.

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Did you know?
You need a vision of what you want to achieve and how you're going to get there.

Pushing 40 years old, James realized that his skinny physique wasn't exactly what he had envisioned as his dream body. So he decided to do something about it. Read on to learn how he packed on 50 pounds of solid mass right here!

Over 40 Transformation Of The Week - James Howell, Jr.

By: Over 40 Transformation Of The Week

Before:
135 lbs

After:
185 lbs

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Vital Stats
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Name: James Howell, Jr. (Nickname: Ricky)
Email: jrhowell07@yahoo.com
BodySpace: kratoscomm

Before:
Age: 38
Height: 5'10"
Weight: 135 lbs
Chest: 38"
Arms: 14"
Waist: 29"
Neck: 14.5"

After:
Age: 40
Height: 5'10"
Weight: 185 lbs
Chest: 42"
Arms: 17"
Waist: 33"
Neck: 16"

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Why I Got Started
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I have always been skinny. I decided about 2 years ago at the age of 38 that I really wanted to change my body and my life. I was getting close to 40 and I knew that I needed to take better care of myself. I found a 24 hour gym and made a personal commitment to transform my body.

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I Have Always Been Skinny.

I didn't realize that working out would help me get through a tough period in my life. My 11 year marriage ended in divorce and I became a single dad with custody of my son and daughter in March 2007. Weight training really helped me to deal with the stress and pressure that I was feeling.

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James Howell's Weight Progress.

As I began to see my body change my self image improved and I realized that I had the power to change my life for the better. Weight training is more than just lifting weights, but now a vital part of my life.

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Weight Training Is Now A Vital Part Of My Life.

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How I Did It
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I really wanted to change my body and become the man that I knew I could be physically and spiritually. I began searching on the internet for information on how to gain weight. During my search I discovered Bodybuilding.com. The site gave me everything I needed to transform my body.

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I Wanted To Become The Man I Knew
I Could Be Physically And Spiritually.

The site is filled with informative articles, workout plans, tips on nutrition, BodySpace, and of course the best prices and selection of quality supplements. I began to understand my body type, different workout plans and exercises, diet, and the proper use of supplements.

RELATED ARTICLE

[ Click here to learn more. ]

What's Your Body Type?
What body type are you? How can you tell? Take our simple test and know! Learn how to train for your body type and what the differences are.

Author:
Paul Becker

With this information I felt armed and ready to hit the gym. I focused on lifting heavy weights, compound exercises, and giving my body time to rest. I would workout 4 days a week Monday, Tuesday, Thursday, and Friday. My initial gains came while doing an upper body routine one day and a lower body routine the next with no cardio.

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I Felt Armed And Ready To Hit The Gym.

Later, I changed my routine to focus on individual body parts each day Monday through Friday still with no cardio. Also, I paid more attention to my diet and began to eat 6 meals a day instead of the traditional three. I added a weight gainer to help increase my daily calorie intake.

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I Changed My Routine To
Focus On Individual Body Parts.

Lastly, I discovered that it wasn't necessary for me to stay in the gym all day. One hour or a little more of high intensity weight training was enough to stimulate muscle growth.

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James Howell's Supplements
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Taken During Transformation:

Currently Taking:

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James Howell's Diet Plan
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Meal 1:

Meal 2:

Handfull Of Almonds
4 Oz Cup Of Vanilla Yogurt
4 Oz Cup Of Pineapple/Small Cluster Of Red Grapes

Meal 3:

Meal 4:

Weight Gainer Shake

Meal 5:

Meal 6:

Peanut Butter/Turkey Sandwich

Even at 40 years old I have a high metabolism and I can drop weight quickly. I try to eat every 3 hours. I don't want my body to ever feel hungry.

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James Howell's Training Program
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Monday: Chest

Barbell Flat Bench Press: 5 sets x 6-10 reps
Barbell Incline Bench Press: 3 sets x 6-10 reps
Butterfly Machine: 3 sets x 10 reps
Push-Ups With Feet Elevated: 3 sets x failure
Dips: 3 sets x 15-20 reps

print Click Here For A Printable Log Of Monday: Chest.

Tuesday: Legs & Abs

Smith Machine Squat: 4 sets x 10 reps
Lying Leg Curl: 3 sets x 10 reps
Seated Calf Raise: 3 sets x 20 reps
Leg Press: 4 sets x 10 reps
Thigh Adductor: 3 sets x 15 reps
Leg Extensions: 3 sets x 10 reps
Abs Crunch Machine: 3 sets x 20 reps
Exercise Ball Crunch: 3 sets x 20 reps

print Click Here For A Printable Log Of Tuesday: Legs & Abs.

Wednesday: Back

Pullups: 3 sets x 10 reps
Bent Over Barbell Row: 4 sets x 10 reps
Seated Cable Row: 3 sets x 10 reps
Wide-Grip Lat Pulldown: 3 sets x 10 reps
V-Bar Pulldown: 3 sets x 10 reps
One Arm Dumbbell Row: 3 sets x 10 reps
Hyperextensions: 3 sets x 12-15 reps

print Click Here For A Printable Log Of Wednesday: Back.

Thursday: Biceps & Triceps

Close-Grip EZ Bar Curl: 3 sets x 10 reps
Alternate Hammer Curl: 3 sets x 10 reps
Machine Preacher Curl: 3 sets x 10 reps
Concentration Curl: 3 sets x 12-15 reps
Standing Dumbbell Triceps Extension: 3 sets x 10 reps
Triceps Pushdown: 3 sets x 10 reps
Dips: 3 sets x failure

print Click Here For A Printable Log Of Thursday: Biceps & Triceps.

Friday: Shoulders, Lats & Abs

Barbell Shoulder Press: 3 sets x 10 reps
Upright Barbell Row: 3 sets x 10 reps
Dumbbell Shrug: 3 sets x 10 reps
Front Dumbbell Raise: 3 sets x 10 reps
Power Partials: 3 sets x 10 reps
Decline Crunch: 3 sets x 15 reps
Decline Oblique Crunch: 3 sets x 15 reps
Knee/Hip Raise: 3 sets x 10-15 reps

print Click Here For A Printable Log Of Friday: Shoulders, Lats & Abs.

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James Howell, Jr.

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Suggestions For Others
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The older I get the more I realize that you need a plan for your life and your body. You need a vision of what you want to achieve and how you're going to get there. I recommend reading, observing, and asking questions from others on what goal you're trying to achieve.

WHAT'S YOUR GOAL?

What Is Your Goal?

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Click Below To Learn More About Goal Setting.

[ Goal Setting ]

If you're new to weight training or it's been awhile since you set foot in a gym don't be intimidated by men or women who are more advanced in their development than you. Everyone starts from somewhere. The most important thing is to get started on your transformation.

It doesn't matter if you're young or old, have an athletic background or not, you can change your body and your life. One of my favorite Bible scriptures is Romans 8:37 which says that "we are more than conquerors." Challenges, disappointments, and failures are a part of life, but you have to believe in your heart that you're a winner.

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You Have To Believe In
Your Heart That You're A Winner.

Transformation doesn't happen in the physical, but in the mind first. The physical changes are just the results of what you believe in your mind and heart. So, whether you're 15, 25 or 40 plus years old you can reach your goal. Just take the time to create a plan for your body, work through the plan consistently, and the transformation that you desire will happen.

over40transformations@bodybuilding.com