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Male Transformation Of The Week - Martyn Knowles!

Martyn wasn't content with living his life as the chubby kid, so he decided to focus on dropping the weight and getting healthy. Read on to learn how he shed and incredible 111 pounds and 12 inches off his waist!

Before:
298 lbs

After:
187 lbs

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Vital Stats
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Name: Martyn Knowles
Email: evil-z@live.com.au
BodySpace: mdude1

Before:
Age: 21
Height: 184 cm (6'0")
Weight: 135 kg (298 lbs)
Waist: 117 cm (46")

After:
Age: 22
Height: 184 cm (6'0")
Weight: 85 kg (187 lbs)
Waist: 87 cm (34")

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Why I Got Started
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I had always been the chubby kid and I figured it was just the way I was always going to be. One morning I woke up and realized I didn't have to be that kind of person anymore. I could change my life and live without limitations.

I would be able to go anywhere, do anything, fit into any clothes, and, for the first time in my life, have confidence. From that point on, getting fit and healthy was my only goal.

Click Image To Enlarge.
I Could Change My Life And
Live Without Limitations.

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How I Did It
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In December, 2007, I changed my diet and began training. I learned about basic nutrition and exercised as hard as I could every day. It took about 7 months to finally accomplish my goal.

I lost a total of 52 kg (114 lbs) and 30 cm (12") off of my waist. I felt like a new man. Then, in 2009, the second part of my transformation began. I focused on building muscle and sculpting my body.

Click Image To Enlarge.
I Felt Like A New Man.

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Supplements
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Diet
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My diet consists of smaller meals spread throughout the day, including morning oatmeal, fruit and vegetables, tuna, turkey and lean meats. I also make sure to have plenty of protein and water.

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Training
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During my weight loss phase, I was active every day. I rode my exercise bike for 45 minutes each day and played basketball several times a week. Currently, I workout out 4 days per week, training each body part only once or twice per week.

Monday & Thursday:

Bench Press: 5 sets of 12, 10, 10, 8, 6 reps
Dumbbell Flyes: 3 sets of 12, 10, 10 reps
Barbell Curls: 3 sets of 12, 10, 10 reps
Concentration Curls: 3 sets of 12, 10, 10 reps
Close-Grip Bench Press: 3 sets of 12, 10, 10 reps
Skullcrushers: 3 sets of 12, 10, 10 reps
Military Press: 3 sets of 12, 10, 10 reps
Dumbbell Shrugs: 4 sets of 12, 10, 10, 8 reps

print Click Here For A Printable Log Of Monday & Thursday.

Tuesday & Friday:

Bent Over Barbell Rows: 5 sets of 12, 10, 10, 8, 6 reps
Lat Pulldown: 3 sets of 12, 10, 10 reps
Side Lateral Raises: 3 sets of 12, 10, 10 reps
Dumbbell Lunges: 4 sets of 12, 10, 10, 8 reps
Barbell Squats: 4 sets of 12, 10, 10, 8 reps
Leg Extensions: 4 sets of 12, 10, 10, 8 reps
Lying Leg Curls: 4 sets of 12, 10, 10, 8 reps

print Click Here For A Printable Log Of Tuesday & Friday.

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Suggestions For Others
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There is no secret. You eat healthy, you work hard, you set goals and you will accomplish them. Why put it off until January 1st? Why put it off until next week? Start now, it's the best thing you will do. My only regret is I didn't do it years earlier!