Richard tried to eat healthy his whole life, but when health problems began to take their toll he knew it was time for change. Learn more.
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Before:
145 lbs
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After:
122 lbs
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Vital Stats
Name: Richard Blackah
Email: richard@bodyfatlosspro.com
BodySpace: Blackah
Website: www.bodyfatlosspro.com
Before:
Age: 39
Height: 5'5"
Weight: 145 lbs
Body Fat: 16%
Waist: 31.5"
After:
Age: 39
Height: 5'5"
Weight: 122 lbs
Body Fat: 8%
Waist: 25.5"
Why I Got Started
Despite eating well for most of my life and making sporadic efforts to keep myself in shape, at age 39 I was overweight, out of shape and beginning to have health problems. High blood pressure, skin issues, low energy levels and mood swings were all beginning to take their toll. Also, my two children were beginning to grow up and I just wasn't physically able to be the Dad I knew I could be.
It was in March 2008 that I came across the transformation pages on Bodybuilding.com. Reading the stories of what people had been through to get themselves into shape was truly inspirational. It was at that time I realized that it wasn't too late for me to make a major change in my life. I had no idea if I could do it, but I knew it was definitely worth a shot!
 Click To Enlarge.
I Realized That It Wasn't Too Late
To Make A Major Change In My Life.
How I Did It
I did a lot of research, thinking and planning, and finally developed a diet plan and training routine that could fit around my life and family. Due to work commitments I was only able to train at home and only first thing in the morning. Also, at that time I had little in the form of training equipment, just one pair of adjustable dumbbells found in the garage. Despite this I was able to put together an entire weekly routine that lasted me for the first two months of my cut. Of course I made a lot of mistakes in those early days but found myself driven on by the rapid progress I was making in overall body fat loss and strength gain.
When I knew I was taking this seriously I upgraded all my training equipment to include a basic exercise bench with leg attachments, fly and additional plates.
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From that point forward I couldn't quite believe how quickly my body changed. I had always been a bit fat ever since I was a teenager and had always wanted that "shredded look." I just never thought it was possible for me!
My first goal was to achieve a body fat level of 10%. Well I smashed through that after just 10 weeks and had to set myself a new goal of 8%. Two months later I achieved this and had the beginnings of a physique to be proud of.
The whole process from start to finish took just 4 months.
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The Whole Process From Start
To Finish Took Just 4 Months.
One year on and I continue to follow my strict diet and training routines. I now get up at 6:30 a.m., 6-or-7 days per week, so I can get all my training done before my two children wake up and kick the day into gear. I then update my online journal to help me keep track of my progress whilst having my first protein shake.
My main personal objective from this point forward is to continue to make gains in strength, endurance and muscle mass whilst keeping my body fat level between 8% and 10%.
I've found the whole transformation process to be one of the most self rewarding things that I have ever done, so much so that I've since set up my own website called Blackah Fitness, to help encourage other people to do the same.
Supplements
When I first started I took no additional supplements! I guess I wasn't totally convinced that this was going to work and was reluctant to invest in anything that I thought could be wasted. Once I'd started to see some results, and having done some more research on Bodybuilding.com, I quickly introduced whey protein powder into my diet.
I now know that this was one of the key turning points for me. There is simply no other product that can give you the protein you need with such low levels of animal fat. In addition, protein shakes act as a great meal replacement and really help fill you up!
I also take a daily multi-vitamin to ensure my restricted diet had the full balance of vitamins. I've also added Extra Virgin Olive Oil to my diet for its high vegetable fat content.
Diet
7:15 AM - Breakfast:
10:30 AM - Snack:
1:00 PM - Lunch:
3:00 PM - Snack:
5:30 PM - Snack:
8:00 PM - Evening Meal:
10:00 PM - Snack:
Training
Suggestions For Others
Most people seem to struggle with the cutting phase of their transformation. Cutting back on calories whilst training is difficult for everyone! If this is a problem for you, the best advice I can give is to write down your short and long terms goals and plan these around an unshakable routine that you know you can stick to six or even seven days per week.
Your routine should have your training and diet as a priority, with your work, family and other social commitments taking a temporary back seat.
You then need to make your family and friends aware of your plans and ask for their support! If you make it clear to them just how important it is and that it's only until you achieve your goal, you shouldn't have too much trouble winning them over.
Click To Enlarge.
You Need To Make Your Family And Friends Aware
Of Your Plans And Ask For Their Support!
If you struggle with food addiction and have planned a cheat meal into your weekly routine, be very careful. Food can be just as addictive as alcohol or tobacco, and cheat meals can often turn into cheat days, cheat weeks and then ... you're back to square one! The longer you can steer clear of your most craved food, the easier it will be for you to stay away from it. For example; I crave chocolate ... so I never eat chocolate when I'm cutting. I know that if I get the taste for it I just won't be able to stop!
I would also advocate making a note of your weight every day, taking body measurements once a week and a photograph at least once a month. Nothing will motivate you more than being able to see your daily, weekly and monthly progress!
Finally I would recommend starting your own BodySpace on Bodybuilding.com and using their online forum for additional motivation and support.
maletransformations@bodybuilding.com
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