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Tim Evans Shed 45 Pounds To Become A Healthy Role Model For His Daughter!

After an injury while training for a bench press competition, Tim began packing on the pounds and became overweight and out of shape. Read on to learn how he got his motivation back and shed 45 pounds to become a healthy role model!

Vital Stats

Name: Tim Evans
Email: totalfitnesstrainer@yahoo.com

Before:
Age: 32
Height: 5'10"
Weight: 202 lbs
Body Fat: 19.9%
Pants Size: 38"

After:
Age: 32
Height: 5'10"
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.

Over 2 Years I Had Gained Weight Consistently, Became Out Of Shape, Depressed, And I Totally Lost My Positive

Click Image To Enlarge.
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.

I Set Myself Up With A Diet And Supplementation Program Combined With An 8 Week Workout Regimen That Would Be Second To None.

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.

Supplements

Note: Supplement schedule and dosages are shown below in the diet section.

Diet

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
1 protein bar

Meal 3: 12:00 PM
1 serving of brown rice
4 oz of grilled chicken breast
1 cup of asparagus
1 serving of thermogenic

Meal 4: 3:00 PM
1 MRP
1 cup of raspberries

Meal 5: 6:00 PM
1 serving of fish
1/2 cup of salsa
1 large salad

Meal 6: 7:30 PM (Post-Workout)
1 serving of whey protein

Training

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

Circuit:
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.

Saturday: Cardio
Cardio: 1 hour of interval training

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!