Michael Watson Cut 19 Pounds And 11 Percent Body Fat To Stay Youthful And Strong In His 40s!

Michael's high school life was all about fitness and running, and somehow he lost his way in his adult life. Find out how he got back into the best shape of his life and cut 11 % body fat below!

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Vital Stats
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Name: Michael Watson

Email: mtwatson@live.ca

BodySpace: mike9watson

Michael Watson Michael Watson

Before:

Age:
39
Height:
5'10 1/2"
Weight:
198 lbs
Body Fat:
15%
Waist:
34 3/4"
Hips:
41 1/2"
Thighs:
26"

After:

Age:
43
Height:
5'10 1/2"
Weight:
181 lbs
Body Fat:
6%
Waist:
31 3/4"
Hips:
38 1/2"
Thighs:
25"

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Why I Got Started
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At 34-years of age (9 years ago) I did not like the guy looking back at me in the mirror. Somehow I had become middle-aged on the outside but I still felt young on the inside. So I started a weight loss and strength training program. I had no idea what I was doing - my high school background was running. I was not very consistent with weight loss but I initially lost 25 pounds and started growing stronger and then bigger.

After about 2 years, I plateaued in my strength and size gains. I figured that was as good as an "old guy" could get. But I was committed to maintaining my health and I kept up a regular program but never considered bodybuilding at that time. I have 4 children and I knew I would have to stay in shape if I wanted to plays sports and do things with them.

About 4 years ago a co-worker (Brian Westgate or bwestgat on BodySpace) joined my office and we became training partners. We worked out together for 2 years before he moved to another job. We kept in touch regularly and were still training partners - just 1000 kms apart. After Brian, I was fortunate to meet another new co-worker (Mark Pedersen) who had competed in bodybuilding in New Zealand and he encouraged me to enter a competition.

Instead of jumping right into a contest, I tried preparing for a contest but the "contest" was only a personal photo shoot to capture my progress. I was very proud of how well I did and then I decided to really compete in the BC Northern Classic as a "once in a lifetime experience" and my friend Brian decided to do it with me. I was so excited the day my BC Amateur Bodybuilding Association Membership Card arrived. I was really going to do it - on stage, in front of real people!

And I did it. I finished in 1st place in the men's masters division in June 2009. It was an experience that Brian and I will always remember. We both made rookie mistakes, especially with tanning (hint you can never be too dark). But in spite of some mistakes, we both stepped on stage with our best physiques ever and we were proud of ourselves.

I Was Committed To Maintaining My Health And I Kept Up A Regular Program
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I Was Committed To Maintaining My Health And I Kept Up
A Regular Program.

In September 2009, I started to train/coach teens as a volunteer at the local high school. I would help some teens with programs to develop basic strength for sports but one young man, Theoren Peniuk, had developed the bug for bodybuilding. Later in the fall, he decided that he wanted to compete in a natural contest and I said that I'd train with him.

We became training partners and I have never worked so hard. We worked out together week after week making progress in strength and size and pushing each other to be our best. So my "once in a lifetime" experience became the foundation for a bigger competition. We went to the Western Canadian Natural Bodybuilding and Fitness Show in Kelowna, BC and we both came in first place. I won the Masters Division and he won the Junior Men's Division on May 22, 2010.

We took a few days off and have gained a few pounds but we are back in the gym training for next year. I don't know how far I can go but I have plans to be bigger and more ripped next year. With a solid plan, and my awesome training partner to push me, I might surprise myself (again).

My Training Partner and I Worked Out Together Week After Week Making Progress In Strength And Size And Pushed Each Other To Be Our Best
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My Training Partner and I Worked Out Together Week After Week Making Progress In Strength And Size And Pushed Each Other To Be Our Best.

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How I Did It
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I started with a very poor diet (like skipping meals), running and weight training on a home-gym system that was purchased by my office. I was totally illiterate regarding nutrition and proper training techniques. But, I was losing weight and I loved how I was feeling so I started to educate myself through popular fitness magazines.

I learned basic concepts like reps and sets, nutrition for growth, the need for rest, and how to lift properly. I also started keeping a journal - nothing fancy, just one notebook for my training and one for my body measurements. I am glad to have that journal to see how much progress I've made.

My real progress began when I found training partners with similar goals. These training partners helped me to set goals, workout with intensity and purpose, and have fun in the gym each day. I started to monitor weight lifted, body part size and body fat using a 7-point caliper method. At the age of 40 I started setting new personal bests and now at nearly 44 I am stronger and leaner than ever before.

At The Age Of 40 I Started Setting New Personal Bests And Now At Nearly 44 I Am Stronger And Leaner Than Ever Before
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At The Age Of 40 I Started Setting New Personal Bests And Now At Nearly
44 I Am Stronger And Leaner Than Ever Before.

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Supplements
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Note: Supplement dosages and schedule listed below in Diet section.

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Diet
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Meal 1:

Meal 2:

Meal 3:

Meal 4: Pre Workout

Meal 5: Post Workout

Meal 6:

Meal 7:

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

Pyramids - Increasing the weight with each new set while decreasing the number of reps. The weight is then reduced and the reps increased.

Failure - That point in an exercise at which you have so fully fatigued your working muscles that they can no longer complete an additional repetition of a movement with strict biomechanics. You should always take your post-warm-up sets at least to the point of momentary muscular failure, and frequently past that point.

Day 1: Chest

Day 2: Back

Day 3: Shoulders

Superset:

Day 4: Legs

Superset:

Day 5: Arms

Superset:

Superset:

Day 6 And 7: Rest

Abs and Calves are worked between sets on any/all training days between sets or between exercises depending on time and muscle recovery.

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Suggestions For Others
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I suggest the following 3 things if you want to compete or to transform your body:

  • Set clear goals with time limits. Your goal may be a bodybuilding contest, a school reunion or to have a body like a fitness model. What matters is that it is YOUR goal and YOU have to want it. And you should break this goal down into smaller pieces or milestones that will get you to your final goal.
  • Find a workout partner who has a similar goal. All the best bodybuilders have used one, or more, training partners to push themselves to be their best. A partner should energize you, be there to support you, and make bodybuilding more fun. Because you need someone to laugh with when you are too sore to walk, or too exhausted to face cardio alone at 6 a.m!
  • A diet that feeds your body the correct amount of macronutrients (carbohydrates, proteins and fats). As the saying goes: "You are what you eat".
What Matters Is That It Is Your Goal And You Have To Want It What Matters Is That It Is Your Goal And You Have To Want It
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What Matters Is That It Is Your Goal And You Have To Want It.

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