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Joe Kubasha changed his life by shredding 62 pounds and now he feels better than he did 20 years ago. You can do it too!
Vital Stats
Name: Joe Kubasha
Email: kubasha@sprynet.com
BodySpace: JoeKqil
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Before:
Age: 50
Height: 6'1"
Weight: 250 lbs
Waist: 43"
Arms: 16 1/4"
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After:
Age: 55
Height: 6'1"
Weight: 188 lbs
Waist: 35"
Arms: 18"
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Why I Got Started
At age 50 I was 250 lbs with a 43-inch waist. My blood pressure was high, and just eating would cause me to sweat. My strength had gone down over the years and I was actually afraid of lifting anything over 50 pounds for fear of hurting myself. I had worked out earlier in life, and decided that unless I wanted to remain miserable, and possibly have a stroke, I better start working out again.
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I Decided That Unless I Wanted To Remain Miserable
I Better Start Working Out Again.
How I Did It
I bought a bench and a weight set for the basement. At first I started slow, just doing a set of the basic exercises with very light weights about 3 times per week. About a month into it I increased the weights and started taking a protein drink after the workout. By 3 months I had totally changed my diet and increased my workout days to 4 times per week. Plus I added cardio using a bike for about 10 minutes. Not a lot, I know, but like I said I started out slowly. One of the biggest mistakes people make are they set up these difficult, long, programs for themselves and jump right into them. Soon they find that they don't have the time or really feel like it that day, so they skip the workout. After awhile they are back to their old ways and the workouts are gone. How many people do you know who start these aggressive programs only to quit after a couple of weeks? I know because I did the same thing in the past. Start slow and set something up that you can commit to. If starting out with only a 10-minute program is all you can do, just do it! As time goes on you will build things up.
At 6 months I had already lost 40 lbs. Gone were the late night lasagna dinners and after work snacks of a bag of chips and beer. My diet at the time consisted of chicken, lean beef, tuna, eggs, vegetables, protein bars and protein shakes. I increased my cardio to 20 minutes 4 times a week. In less than a year I had lost 60 pounds and my pants went from 42 and 44s to the 34s I wear today.
Eventually I bought a stronger bench, more weights, a squat rack, weight stands, and a trainer for my bike. All of this is set up in my basement with a stereo system blasting tunes! I now train with weights 5 days per week and on the sixth day do 30 minutes on the bike. I find that lifting at home is easier for me to stay committed. Instead of putting everything together in a bag, driving some place, waiting in line to use equipment, driving back home, all I have to do is walk down the steps and start hammering the iron! I never miss workouts unless something really unusual comes up, and even then I will try to make that time up on my off day. At 55 I am in better shape and stronger than I have ever been in my life and feel as good as I did at 30. When I started this I was told by several people, including a doctor, don't lift weights, you are going to hurt yourself, weights are for young people, etc ... What a bunch of crap! A lot of people my age can't even bend over to pick up a pencil! I'm deadlifting 320 and plan on increasing that! Not record breaking I know, but pretty good none the less. So instead of going downhill at 55 I'm going forward and continue to make gains in both size and strength. I'll be in even better shape at 60! I love bodybuilding and remember, you are never too old to start! I consider it an honor being a Transformation of The Week!
 
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Remember, You Are Never Too Old To Start.
Supplements
Note: Supplement dosages and schedule listed below in Diet section.
Diet
Weekdays:
Meal 1: Meal 2: Meal 3: Meal 4: Meal 5: Pre Workout Meal 6: Post Workout Meal 7:
Weekends: Meal 1: Meal 2: Meal 3: Meal 4:
I also drink Crystal Light, Red Bull, and Monster
Training
Day 1: Chest/Abs
Day 2: Legs
Day 3: Back/Abs
Day 4: Shoulders
Day 5: Arms/Abs
Day 6: Cardio
Day 7: Rest
Suggestions For Others
- Start out slow. Don't commit to something you won't or can't do.
- Listen to others, but use common sense and develop something that works for you.
- Read profiles and articles in Bodybuilding.com, buy books and magazines, become friends of Facebook bodybuilders, view videos on youtube. Do all of these to keep your interest up and motivation high.
- Don't skip workouts! I can't stress enough how important this is.
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Use Common Sense And Develop Something That Works For You.
- Diet is half of it, if not more. It is OK for an occasional cheat, but you don't need a scientist to tell you when you are doing something bad. You know it yourself! Watch that scale and measure your waist. I can't tell you how thrilled I was getting back into the 30s pant sizes again after being in 40s for a decade and a half. Get plenty of diet information on Bodybuilding.com.
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More than likely you are not going to look like that guy or girl on the cover of that magazine. Genetics and other factors play into this. But by starting a program you will look great and you will feel like a champ when friends notice and give you compliments.
- You are never too old to start. Even if you are 100, exercise is going to improve you!
over40transformations@bodybuilding.com
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