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Joshua's heavy physique caused him to be uncomfortable. So, with a contest at work as motivation, he decided to get started with the Body For Life challenge. Read on to learn how he shed 38 pounds right here!
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Before:
208 lbs
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After:
170 lbs
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Vital Stats
Name: Joshua Ferrante
Email: joshferrante@yahoo.com
Before:
Age: 24
Height: 5'9"
Weight: 208 lbs
After:
Age: 24
Height: 5'9"
Weight: 170 lbs
Why I Got Started
The main reason I got started was because of a contest at my job. I've always been going to the gym but started getting a little more into it. The other reason I guess would be because of my health. I was heavy and it would cause me to be uncomfortable.
  Click Image To Enlarge.
I Was Heavy And It Would
Cause Me To Be Uncomfortable.
How I Did It
Body For Life is a great way to get started. It got me going and now I'm moving on to more types of workouts but Body For Life is great for getting a base start on changing your body.
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Body For Life:
Body For Life is a 12-week diet and exercise program, and also an annual physique transformation competition. It was created by Bill Phillips, a former competitive bodybuilder and the founder of EAS, a manufacturer of nutritional supplements. It has been popularised by a bestselling book of the same name.
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 Click Image To Enlarge.
I Got Started With Body For Life.
Supplements
| FEATURED PRODUCT |
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EAS Presents:
Myoplex
It takes a solid nutritional foundation to build your best body ever. Myoplex is designed to take the guesswork out of high performance nutrition, delivering the highest quality protein, carbohydrates, vitamins and minerals.
[ Click here to learn more. ] |
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Diet
5:30 AM:
8:30 AM:
11:30 AM:
2:30 PM:
5:30 PM:
8:30 PM:
Training
| READING THIS WORKOUT LOG |
Each set of reps will correspond to the set that you are currently on. For example, Barbell Bench Press: 6 sets of 12, 10, 8, 6, 12, 12 reps. Your first set will be 12 reps, the second set will be 10 reps, the third will be 8 reps and so on until you have completed all 6 sets.
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Monday: Chest, Back, Shoulders & Arms
- Barbell Bench Press: 6 sets of 12, 10, 8, 6, 12, 12 reps
- Lat Pulldown: 6 sets of 12, 10, 8, 6, 12, 12 reps
- Front Dumbbell Raises: 6 sets of 12, 10, 8, 6, 12, 12 reps
- Cable Curls: 6 sets of 12, 10, 8, 6, 12, 12 reps
- Triceps Kickbacks: 6 sets of 12, 10, 8, 6, 12, 12 reps
 Click Here For A Printable Log Of Monday: Chest, Back, Shoulders & Arms.
Tuesday: Cardio
- A combination of HITT cardio and LISS Cardio. I started with longer low intensity cardio 30-45 minutes for the first few weeks. Then after about 4 weeks I switched to high intensity cardio done mostly on the treadmill. Sprints for 60 seconds, then back down to catch my breath, then back up over the next 5 minutes to a sprint again for 60 seconds. The HITT routine lasted for about 20 minutes.
Wednesday: Legs & Abs
- Leg Press: 6 sets of 12, 10, 8, 6, 12, 12 reps
- Dumbbell Lunges: 6 sets of 12, 10, 8, 6, 12, 12 reps
- Standing Calf Raises: 6 sets of 12, 10, 8, 6, 12, 12 reps
- Oblique Crunches: 6 sets of 12, 10, 8, 6, 12, 12 reps
Click Here For A Printable Log Of Wednesday: Legs & Ab.
Thursday: Cardio
- A combination of HITT cardio and LISS Cardio. I started with longer low intensity cardio 30-45 minutes for the first few weeks. Then after about 4 weeks I switched to high intensity cardio done mostly on the treadmill. Sprints for 60 seconds, then back down to catch my breath, then back up over the next 5 minutes to a sprint again for 60 seconds. The HITT rotuine lasted for about 20 minutes.
Friday: Chest, Back, Shoulders & Arms
- Barbell Bench Press: 6 sets of 12, 10, 8, 6, 12, 12 reps
- Lat Pulldown: 6 sets of 12, 10, 8, 6, 12, 12 reps
- Front Dumbbell Raises: 6 sets of 12, 10, 8, 6, 12, 12 reps
- Cable Curls: 6 sets of 12, 10, 8, 6, 12, 12 reps
- Triceps Kickbacks: 6 sets of 12, 10, 8, 6, 12, 12 reps
Click Here For A Printable Log Of Friday: Chest, Back, Shoulders & Arms.
Saturday: Cardio
- A combination of HITT cardio and LISS Cardio. I started with longer low intensity cardio 30-45 minutes for the first few weeks. Then after about 4 weeks I switched to high intensity cardio done mostly on the treadmill. Sprints for 60 seconds, then back down to catch my breath, then back up over the next 5 minutes to a sprint again for 60 seconds. The HITT rotuine lasted for about 20 minutes.
Sunday: Rest
Once one week is done then you will do legs twice the next week then back to upper body the next week so on.
Suggestions For Others
The only thing that I can suggest for others is first make sure that you have a diet plan or else you could be wasting your time at the gym.
 Click Image To Enlarge.
Make Sure That You Have A Diet Plan Or
Else You Could Be Wasting Your Time At The Gym.
Find a workout program that works for you and get up early in the morning and get your workouts done - it really helps get you ready for the day. I know that nothing happens overnight so just keep pushing it, you will make it.
maletransformations@bodybuilding.com
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