Tim Cooper Shed 44.6 Pounds With Hard Work And Determination!

Tim realized he needed a change after noticing he packed on a lot of fat in 2008. Read on to learn how he decided to finally make a transformation and shed 44.6 pounds!
Before Before:
241.4 lbs
After After:
196.4 lbs

Vital Stats

Name: Tim Cooper

241.4 lbs
Body Fat: 20.3%
Chest: 49"
Arms: 17 3/4"
Waist: 38 1/4"
Legs: 26 3/4"
Calves: 17 3/8"
Shoulders: 54 1/2"
Neck: 17 3/4"

196.4 lbs
Body Fat: 6.3%
Chest: 44"
Arms: 16 1/2"
Waist: 33 7/8"
Legs: 24 1/4"
Calves: 16 1/4"
Shoulders: 49 1/2"
Neck: 16 3/4"

Why I Got Started

I had done a cut-down the first part of 2008 with good results. But over the remainder of 2008 I pretty much put all the weight back on, plus some.

I guess it is a psychological thing to see the scale moving up from week to week, even if it is fat. Once I started pushing 240 pounds I knew it was time for another cut down. This time I am determined to not gain the body fat back.

This Time I Am Determined To Not Gain The Body Fat Back.
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This Time I Am Determined To
Not Gain The Body Fat Back.

How I Did It

I have been following Team Scivation's forum thread for a while. I had used their Cut Diet for my 2008 cut down. For this one I decided to use the CHA diet. I felt that this one would be a better fit for me.

I started on the CHA 3000. This was a little too many calories and I actually gained weight for the first few weeks. From there I just began cutting out 75-100 calories a week until I saw the weight loss I was after. I would continue this for the next 11 months.

Tim Cooper.
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Tim Cooper.


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Meal 1:

Meal 2:

Meal 3:

Meal 4:

Meal 5:

Meal 6:

Meal 7:

I had one cheat meal per week. This was on Saturday and included pretty much anything I wanted. I stuck with this basic meal plan for the entire 11 months (minus 2 weeks of family vacation). When I hit a stall in weight loss I would reduce calories by 75-100.

Tim Cooper.
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Tim Cooper.


At the beginning of my cut down I performed 3 days of weights and 4 days of cardio. Cardio was done at 6:30 a.m. for 40 minutes on a treadmill in my garage. Weight training is done around 1 p.m., also in my garage.

The weight training stayed at 3 days a week for the entire 11 months. Cardio was slowly increased as weight loss stalled. The most I did was 1 hour per day, 6 days per week. During the last month I cut back to 45 minutes, 5 days per week as I felt my body was getting tired.

Monday: Delts, Triceps And Quads

Tuesday: Cardio

Wednesday: Biceps, Calves, Hamstrings And Rear Delts

Thursday: Cardio

Friday: Chest And Back

Saturday And Sunday: Off

My goal for my entire cut was to lose about 1 pound per week. I kept the volume of my weight training to a minimum while trying to keep my strength. Abs were on all weight training days.

Suggestions For Others

My one suggestion for others would be to stay focused on why you lift weights - to build muscle, not fat. If the scale is moving up 1-2 pounds per week, the odds are that it is not all muscle. After having done a few cut downs over the years, it is not worth the effort.

It takes away a lot of time from building muscle. There is no need to be contest ready all the time unless that is what you desire. Some fat is good but for me, being over 20% body fat just doesn't cut it.

Stay Focused On Why You Lift Weights.
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Stay Focused On Why You Lift Weights.