Name: Tim Evans
Weight: 202 lbs
Body Fat: 19.9%
Pants Size: 38"
Weight: 157 lbs
Body Fat: 4.7%
Pants Size: 30"
Why I Got Started
About 2 years ago while training for a bench press competition I suffered a totally detached pectoralis major. It required major reconstructive surgery and would never be the same.
I can no longer throw as effectively as I used to and I can no longer lift heavy weights or get a full range of motion with my right arm. This injury really hampered my life. I had pretty much given up on myself.
If I couldn't lift intensely or play sports effectively then I didn't want to do it at all. I continued teaching and training other people and I got people great success by using my knowledge and background.
I kept improving other people's lives but mine just kept getting worse. Over 2 years I had gained weight consistently, became out of shape, depressed, and I totally lost my positive "go getter" attitude. Then my life changing moment, my day to hit "rock bottom" arrived.
One day I was sitting at the kitchen table with my 2 year old daughter eating breakfast when the biggest reality check of my life occured. My beautiful daughter, the most important human being in my life looked over at me with my shirt off and said "daddy fat"!
It hit me like a ton of bricks and at that moment I decided I was done making excuses. My life had to change. Just because I can't lift heavy weights anymore or compete at the level of sports that I used to, doesn't mean that I couldn't take control of my life and get into shape. So that's exactly what I did.
I decided that I was going to start an 8-week diet and exercise program to get into the best shape of my life. I want to be a role model for my daughter, the students I teach, and the people that I train.
I don't want to just "talk the talk," I want to "walk the walk." I know everyone makes new year's resolutions they don't keep, but I was determined to make mine come true. On January 1st I took my before pictures.
I also recorded my weight, pants size, and my body fat percentage. I set myself up with a diet and supplementation program combined with an 8-week workout regimen that would be second to none.
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Over 2 Years I Had Gained Weight Consistently, Became Out Of Shape,
Depressed, And I Totally Lost My Positive "Go Getter" Attitude.
How I Did It
In 8 weeks I lost 45 pounds, dropped 5 pants sizes, and lost 15% body fat! I averaged losing 5-6 pounds per week consistently throughout the whole process.
I adjusted my calorie and supplement intake weekly as my weight would change so I always had plenty of energy and nutrients for my body to function properly.
My diet was set up to meet specific calorie deficit needs for my body weight on a daily basis so that I could lose around 5 pounds per week healthily. I ate 5 meals per day spaced out exactly 3 hours apart to keep my metabolism running efficiently all day long.
I also made sure to drink 64 ounces of water a day to stay hydrated and help my body to transport nutrients effectively. I used supplements to help me stay consistent and get nutrients I had trouble getting through foods.
Click Image To Enlarge.
I Set Myself Up With A Diet And Supplementation Program Combined
With An 8 Week Workout Regimen That Would Be Second To None.
Note: Supplement schedule and dosages are shown below in the diet section.
Meal 1: 6:00 AM
- 1 serving of oatmeal
- 2 servings of liquid egg whites
- 1/2 a banana
- 1 serving of multivitamin
- 1 serving of thermogenic
Meal 2: 9:00 AM
Meal 3: 12:00 PM
Meal 4: 3:00 PM
Meal 5: 6:00 PM
Meal 6: 7:30 PM (Post-Workout)
- 1 serving of whey protein
Monday: Chest, Shoulders, Triceps, Abs And Cardio
- Bench Press: 3 sets of 8 reps
- Incline Dumbbell Press: 3 sets of 8 reps
- Dumbbell Shoulder Press: 3 sets of 8 reps
- Side Lateral Raises: 3 sets of 8 reps
- Upright Barbell Rows: 3 sets of 8 reps
- Dips: 3 sets of 8 reps
- Triceps Pushdowns: 3 sets of 8 reps
- Crunches: 3 sets of 8 reps
- Hanging Leg Raises: 3 sets of 8 reps
- Cardio: 45 minutes of interval training
Wednesday: Back, Biceps, Legs, Calves And Cardio
- Pullups: 3 sets of 8 reps
- Seated Cable Rows: 3 sets of 8 reps
- Bent Over Barbell Rows: 3 sets of 8 reps
- Barbell Squats: 3 sets of 8 reps
- Barbell Deadlifts: 3 sets of 8 reps
- Barbell Curl: 3 sets of 8 reps
- Preacher Curls: 3 sets of 8 reps
- Standing Calf Raises: 3 sets of 8 reps
- Cardio: 30 minutes of low intensity training
Friday: Total Body Circuit
- Bench Press: 3 sets of 15 reps
- Lat Pulldowns: 3 sets of 15 reps
- Military Press: 3 sets of 15 reps
- Leg Press: 3 sets of 15 reps
- Cable Curls: 3 sets of 15 reps
- Triceps Pushdowns: 3 sets of 15 reps
- Ab Crunch Machine: 3 sets of 15 reps
One set of exercise is to be performed consecutively without any rest between. Once each exercise has been completed, you rest, then begin the circuit again.
Suggestions For Others
Take enough pride in yourself to commit 100% to your goals. You owe it to yourself, your family, and friends to make the most out of your health! It's not easy, but you can do it if you put your mind to it!