Marco Shed 34 Pounds And Cut His Body Fat To Set A Good Example For His Son!

When Marco first decided to hit the gym he struggled to accomplish his goals. But with a new diet and exercise plan he made his physique dreams a reality and set a positive example for his son. See how he did it!


Vital Stats

Name: Marco A. Lopez-Ramirez

Email: lopex7@yahoo.com

Marco A. Lopez-Ramirez Marco A. Lopez-Ramirez

Before:

Age:
29
Height:
6'2"
Weight:
217 lbs
Body Fat:
21%
Waist:
38 1/2"

After:

Age:
29
Height:
6'2"
Weight:
183 lbs
Body Fat:
5.8%
Waist:
33"


Why I Got Started

My health was starting to deteriorate and I had to keep buying bigger clothes. Then I realized I had to do something radical with my body before things got even worse. Also, I wanted to be a better example for my 9-month-old son on how he should take care of his health and his body.

I have always liked working out, but I was doing it all wrong. Many times I tried hitting the gym to get in shape, but I never made any changes to my diet. I took supplements like protein or mass bulk shakes thinking that those would build muscle and change my physique. I would do only weights and no cardiovascular training, thinking that trying to lift really heavy would make me fit. I kept disappointing myself over and over after seeing little results. It was frustrating and that led me to quit trying many times.

I Wanted To Be A Better Example For My 9-Month-Old Son
+ Click To Enlarge.
I Wanted To Be A Better Example For My 9-Month-Old Son.


How I Did It

This time around I decided to look for help from a certified personal trainer and I found that in Obi Obadike. He designed a diet and exercise plan for me that completely changed my diet and added cardio to all my workouts. I did weight training 4 days per week plus cardio 6 days per week.

At first, it was hard getting used to doing cardio every day, but after shedding a few pounds the first week alone, I realized how important it is to achieve a ripped physique. My weight training sessions were about 45 minutes long and then I would do cardio to torch fat. This way your body uses your glycogen stores first during weight lifting and then the cardio taps into your fat stores as energy allowing you to shed pounds faster.

After Shedding A Few Pounds The First Week Alone, I Realized How Important It Is To Achieve A Ripped Physique
+ Click To Enlarge.
After Shedding A Few Pounds The First Week Alone, I Realized
How Important It Is To Achieve A Ripped Physique.


Supplements


Diet

I eat about 5 times per day. Starting with Egg Whites, Oatmeal and a Protein Shake in the morning. The other meals are usually some kind of protein like chicken or Turkey, plus Veggies and Sweet Potatoes. My meals add up to a daily diet of 1800 calories.

Meal 1:

Meal 2:

Meal 3:

Meal 4:

Meal 5:


Training

All my weight-training exercises were done at 70 percent of max.

TERMS YOU'LL NEED TO KNOW
Superset - Two exercises are performed consecutively without any rest.

Day 1: Legs

  • Leg Press: 4 sets of 12 to 15 reps
  • Lying Leg Curls: 4 sets of 12 to 15 reps
  • Seated Leg Curls: 4 sets of 12 to 15 reps
  • Standing Calf Raises: 4 sets of 12 to 15 reps
  • Donkey Calf Raises: 4 sets of 12 to 15 reps
  • Cardio: 45 Minutes on Elliptical machine

Day 2: Biceps/Triceps/Abs

Superset:

Superset:

Superset:

  • Sit-ups: 4 sets of 20-25 reps
  • Medicine Ball Crunches: 4 sets of 20-25 reps
  • Kneeling Cable Crunch: 4 sets of 20-25 reps
  • Cardio: 45 Minutes on Elliptical machine

Day 3: Chest

  • Flat Bench Press: 4 sets of 12-15 reps
  • Flat Dumbbell Chest Press: 4 sets of 12-15 reps
  • Butterfly: 4 sets of 12-15 reps
  • Cardio: 45 Minutes on Elliptical machine

Day 4: Shoulders/Back/Abs

Superset:

Superset:

Superset:

  • Crunches: 4 sets of 20-25 reps
  • Sit-ups: 4 sets of 20-25 reps
  • Leg Raises: 4 sets of 20-25 reps
  • Cardio: 45 Minutes on Elliptical machine

Day 5: Cardio

Day 6: Rest

Day 7: Rest


Suggestions for Others

It is all about what you set your mind to do. If you really want to transform your life you just have to make the decision, set your goals and go for it without hesitation. Be serious about your diet and put in the effort at the gym and it will pay off. Believe me!

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