Bodybuilding.com - Male Transformation Of The Week - Randy Robitaille Shed 54 Pounds!

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Set goals and never give up until you reach them!

Randy decided to take a year off from competing, but it soon became apparent that he had let his weight get out of control. Read on to learn how he gained his focus back and shed 54 pounds right here!

Male Transformation Of The Week - Randy Robitaille Shed 54 Pounds!

By: Male Transformation Of The Week

Before:
224 lbs

After:
170 lbs

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Vital Stats
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Name: Randy Robitaille
Email: RSR1919@hotmail.com
BodySpace: RUBICON19

Before:
Age: 37
Height: 5'9"
Weight: 224 lbs

After:
Age: 38
Height: 5'9"
Weight: 170 lbs

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Why I Got Started
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I decided it was time to get back into shape and compete again. I took a year off. I had a size at all cost attitude. Off season turned into open season. Although the strength gains were fun, I could not stand the way I felt.

My fat pants were a size 36! Now my waist is about 29 and everything fits just fine. I can say that I will never go back.

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I Could Not Stand
The Way I Felt.

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How I Did It
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I started slowly dieting on Thanksgiving 2008. From there I set my sights on a competition in April as a half way point goal. I had a few clients doing this show, so I figured I would jump in.

This would give me enough drive to get almost in shape. I used this show as a platform to set me up for the show I really wanted to do, which was the OCB Yankee Classic on July 25, 2009. I continued to diet, do extra cardio, and train hard. I made it just in time.

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I Made It Just In Time.

I was happy with my placing - 2nd novice medium, and 3rd Open short. This was great considering the competition that showed up that day. What a tough show. Now I am planning to compete in October at the Granite State open and I plan to bring it!

I can now focus more on my weight training and a little less on cardio. Hopefully I will bring a much better package to the stage in the fall!

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I Was Happy With My Placing.

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Supplements
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Diet
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dot Example Day Carb Hater's Anonymous Diet: dot

Meal 1:

5 whole eggs
1/2 cup of egg whites

Meal 2:

8 oz of chicken
2 tbs of almond butter

Meal 3:

8 oz of lean ground beef
1/4 cup of cashews
2 tbs of salsa

Meal 4:

8 oz of turkey cutlets
1 tbs of almond butter

Meal 5:

2 scoops of whey protein
2 tbs of natural peanut butter

Meal 6:

8 oz of swordfish
1 tbs of olive oil
Asparagus

Carb refeed once a week.

What Is A Carb Refeed?
This refers to a process used in Ketogenic type diets. After a week of strictly limiting the intake of carbs, you will load back up over the weekend to restore muscle glycogen levels. Usually you will take in 10-12 grams of carbs per kilogram of bodyweight in a 24 hour period.

dot Example Day Cut Diet: dot

Meal 1:

Meal 2:

2 scoops of whey protein
2 tbs of natural peanut butter

Meal 3:

8 oz of chicken
1 cup of lettuce
2 tbs of almond butter

Meal 4:

8 oz of lean beef
1 cup of lettuce
1/4 cup of almonds

Meal 5:

2 scoops of whey protein
2 tbs of natural peanut butter

Meal 6:

8 oz of fish
4-6 oz of asparagus
1 tbs of olive oil

Carb refeed every 18th meal. Last meal of the day.

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Randy Robitaille.

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Training
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I like to train heavy with low volume, focusing on progressive overload. My cardio was a mix between HIIT and LISS cardio depending on the day and mood. I can say that I did a lot of cardio, some days up to 3 hours towards the end. I do prefer HIIT cardio though. More bang for your buck.

What Is LISS Cardio?
LISS stands for Low Intensity Steady State. This type of cardio is characterized by a continual pace and heart rate throughout the duration of the cardio session. This typically burns more calories; however, since the heart rate isn't raised as high as in HIIT, the sessions are typically longer. This can sometimes result in muscle loss.