|
Jerry knew it was time to change his body and with a little push he began his transformation. Read on to see how he was able to change his lifestyle and shed 73 pounds.
Vital Stats
Name: Jerry Chapman
Email: berry_11@hotmail.com
Bodyspace: rallyredevo
|
|
|
Before:
Age: 24
Height: 6'1"
Weight: 265 lbs
Body Fat: 35%
|
After:
Age: 25
Height: 6'1"
Weight: 192 lbs
Body Fat: 13.6%
|
Why I Got Started
My story starts off with a contest at my work to see who could lose the most weight for a prize of $550. I saw this as an opportunity to change my life in a positive way before my weight and health became an issue. I was starting to become short of breath while doing easy activities, so I took the opportunity to not only win money but lose some weight.
 Click To Enlarge.
I Saw This As An Opportunity To Change My Life In A Positive Way.
How I Did It
I did a lot of research on the internet searching for diets and exercise programs. I was still not keen on the whole working out thing, so I found the Atkins Diet. This diet gave me the option to lose weight fast and not have to workout. I stuck to the diet to the T, only consuming 1 to 2 carbs a day for 3 ½ months, losing 55 pounds. After seeing the amazing changes my body made I was not going to let it go to waste. This is when I decided to hit the gym, and with a modified version of the Atkins diet plus the weights I took myself from 265 pounds to my lowest weight of 187 pounds.
Click To Enlarge.
I Did A Lot Of Research On The Internet Searching
For Diets And Exercise Programs.
Supplements
The following supplements are taken the same way Monday thru Sunday.
5:30am -
6:30am -
9:30am -
10:30am -
12:45pm-
2:00pm-
7:00pm-
Diet
Monday, Wednesday and Friday:
Meal 1:
Meal 2:
Meal 3:
Meal 4:
Pre Workout:
Post Workout:
Meal 5:
Before Bed:
Tuesday and Thursday:
Meal 1:
Meal 2:
Meal 3:
Meal 4:
Pre Workout:
Post Workout:
Meal 5:
Before Bed:
Saturday and Sunday:
Meal 1:
Meal 2:
Meal 3:
Meal 4:
Pre Workout:
Post Workout:
Meal 5:
Before Bed:
Training
| TERMS YOU'LL NEED TO KNOW |
Superset - Two exercises are performed consecutively without any rest.
|
|
Day 1: Chest/Back
Superset:
Superset:
Superset:
- Cardio: 25 min intervals
- P90x Chest and Back + Ab Ripper X
Day 2: Cardio/P90x
Day 3: Shoulders/Arms
Superset:
Superset:
- P90x Shoulders and Arms + Ab Ripper X
Day 4: Cardio/P90x
- Cardio: 25 min intervals
- P90x Yoga X
Day 5: Legs
- Squat (45 sec rests): 4 sets of 15, 12, 10, 8 reps
- Walking Lunge (45 sec rests): 3 sets of 12, 10, 10 reps each leg
- Leg Extensions (45 sec rests): 3 drop sets of 15, 12, 10 reps
- Romanian Deadlift (45 sec rests): 3 sets of 12, 10, 10 reps
- Lying Leg Curl (45 sec rests): 2 sets of 12, 10 reps
- Standing Calf Raises (45 sec rests): 3 sets of 15 reps
- P90x Legs And Back + Ab Ripper X
Day 6: Cardio/P90x
- 25 min Cardio interval
- P90x Kenpo X
Day 7: P90x
Suggestions for Others
My suggestion is to never give up on your goals. I am a prime example that with hard work and dedication you can change your body into something you're proud of. Also, no one should have an excuse that they don't have time or the energy to work out. I get up at 1:15 a.m, work for 10 hours then workout for 2 to 2 1/2 hours then go to my second job for 3 hours a night.
maletransformations@bodybuilding.com
Recommend this article to a friend by e-mail here!
 Back To Male Transformation Of The Week's Main Page
Back To The Articles Main Page.
Related Articles
Ty Dinh Shed 27 Pounds And 6% Body Fat To Get Ripped For Competition!
Matt Hollingsworth Took A Dive Into Bodybuilding And Lost 100 Lbs!
Josh Bolinger Packed On 30 Pounds Of Lean Muscle And Will Never Be 'Too-Skinny' Again!
|
|
Discounts & Deals - Sign Up!
(5 characters minimum)