Male Transformation Of The Week - Joshua Ferrante!

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!
Before Before:
208 lbs
After After:
170 lbs

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Vital Stats
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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

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Why I Got Started
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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.

I Was Heavy And It Would Cause Me To Be Uncomfortable.
Enlarge Click Image To Enlarge.
I Was Heavy And It Would
Cause Me To Be Uncomfortable.

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How I Did It
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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.

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.

I Got Started With Body For Life.
Enlarge Click Image To Enlarge.
I Got Started With Body For Life.

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Supplements
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FEATURED PRODUCT
Myoplex 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
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Training
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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.

    Monday: Chest, Back, Shoulders & Arms

    print 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

    print 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

    print 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.

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Suggestions For Others
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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.

Make Sure That You Have A Diet Plan Or Else You Could Be Wasting Your Time At The Gym.
Enlarge 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.