The New Mr. Clean -- The Clean Eating Plan For 50lbs Of Fat Loss!

Mike lost 50 pounds in just 4 months. Read on to see how he changed his attitude about fitness and made the committment to get healthy.

Vital Stats

Name: Mike Burkhalter

Email: mburkhalter13@aol.com

Mike Burkhalter Mike Burkhalter

Before:

Age:
44
Height:
6'1"
Weight:
217 lbs
Body Fat:
24%
Waist:
38 3/4"

After:

Age:
44
Height:
6'1"
Weight:
167 lbs
Body Fat:
6.5%
Waist:
29 1/4"

Why I Got Started

I had gone through a difficult period in my life that began in late 2006. By spring of 2010, I gained a substantial amount of weight and my health and self-confidence were at an all-time low. I used food and alcohol to try to get me through some tough times instead of making good choices.

Over 40 Transformations: Mike Burkhalter
Watch The Video - 8:19



When I got on the scale in March of 2010 and it read 220 I knew it was time to make a change. At 44-years of age, I realized it was only going to continue to get harder and escalate if I didn't do something about it. I had two friends who had gone through the transformation process with Micah and HitchFit, so I called him and asked for his help.

The only weight gain in this photo is the kettlebell.
+ Click To Enlarge.
The only weight gain in this photo is the kettlebell.


How I Did It

In June of 2010, I began my transformation with Micah. I was hesitant and completely embarrassed when I began, but Micah was so incredibly supportive and encouraging. That first day I couldn't even do 5 push-ups.

We worked out together 2 times per week for an hour at a time. Those workouts were something I never experienced before. He taught me about intensity and constantly changing things up. We never did the same workout twice in those months. I also did a considerable amount of cardio during that time to burn the fat and change my metabolism.

I tried to burn an additional 3500 calories a week spread out over 5-6 days. My diet was something I really let slip, so with Micah's help I learned a new way of eating and how to make much better choices. The days of pizza and beer were replaced with grilled chicken and fish, veggies and protein. I began to feel so much better in a short amount of time that it kept me motivated to get to that next level.

A proper diet keeps those calories a-burnin'! A proper diet keeps those calories a-burnin'!
+ Click To Enlarge.
A proper diet keeps those calories a-burnin'!


Supplements

The only supplement that I took the entire time during my transformation was Quattro chocolate protein powder by Magnum. I would try to eat 3-4 small meals per day and then supplement those meals with 2-3 protein shakes per day.

My transformation with Micah ended in October but I still take the Quattro on a daily basis after I lift and between meals. I used the change of lifestyle and foods to help me with my supplements, supplements alone were not going to get me there, but rather my changes in everyday choices, hard work and eating right.

Morning:
3 Times Daily:
Post Workout & Before Bed:
Before Bed:

Diet

My diet needed a major overhaul. When I started with Micah, he gave me some guidelines to follow. Breakfast for me used to be a bowl of cereal at best. From day 1 of my transformation I began to eat 4 slices of lean turkey bacon, 4 egg whites and 1 whole egg, scrambled and 1/2 cup of oatmeal.

I am still eating that same breakfast everyday and it is such an important start to my day. When I am travelling and not able to eat like this in the morning, there is a noticeable difference in how I feel.

Lunch for me is 6-8 oz. of lean turkey or chicken breast, a serving of quinoa/brown rice and a small salad with no dressing. Dinner is grilled/baked chicken or fish, roasted or steamed veggies and salad. I supplement those meals with the protein shakes trying to eat every 2-3 hours especially when I'm lifting.

I started realizing that food needed to be looked at as fuel, I kept my diet balanced and I kept myself full all day long. This kept me with tons of energy and made me strong in the gym.

Meal 1: 7AM
Meal 2: 930AM
Meal 3: 12PM
Meal 4: 3PM
Meal 5: 530PM (Post Workout)
Meal 6: 7PM
Meal 7: 10PM

Training

Every day was different for me. We would always mix things up to confuse the muscles by using techniques such as drop sets, supersets, tempo training, rest-pause reps and negatives.

Day 1: Chest/Triceps/Shoulders
Exercises
Pushups Pushups Pushups
1 set of 25-50 reps
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip
5 sets of 12, 10, 8, 6, 4 reps
Incline Dumbbell Press Incline Dumbbell Press Incline Dumbbell Press
5 sets of 12 reps
Dumbbell Flyes Dumbbell Flyes Dumbbell Flyes
5 sets of 12 reps
Lying Triceps Press Lying Triceps Press Lying Triceps Press
5 sets of 15, 12, 10, 8, 6 reps
Tate Press Tate Press Tate Press
4 sets of 15 reps
Bench Dips Bench Dips Bench Dips
3 sets of 20 reps
Cardio
Jogging-Treadmill Jogging-Treadmill Jogging-Treadmill
500 calories burned
Day 2: Legs
Exercises
Leg Press Leg Press Leg Press
5 sets of 20, 15, 12, 10, 6 reps
Dumbbell Lunges Dumbbell Lunges Dumbbell Lunges
3 sets of 20 reps, per leg
Smith Machine Squat Smith Machine Squat Smith Machine Squat
4 sets of 12, 10, 8, 6 reps
Seated Leg Curl Seated Leg Curl Seated Leg Curl
4 sets of 15 reps
Leg Extensions Leg Extensions Leg Extensions
4 sets of 15 reps
Dumbbell Seated One-Leg Calf Raise Dumbbell Seated One-Leg Calf Raise Dumbbell Seated One-Leg Calf Raise
3 sets of 25 reps, each leg
Standing Toe Touches Standing Toe Touches Standing Toe Touches
3 sets of 100 reps
Day 3: Cardio only
Cardio
Jogging-Treadmill Jogging-Treadmill Jogging-Treadmill
1000 calories burned

Day 4: Back/Biceps
Exercises
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown
5 sets of 20, 15, 12, 8, 6 reps
Seated Cable Rows Seated Cable Rows Seated Cable Rows
5 sets of 20, 5, 12, 8, 6 reps
Low Pulley Row To Neck Low Pulley Row To Neck Low Pulley Row To Neck
3 sets of 12 reps
Bent Over Barbell Row Bent Over Barbell Row Bent Over Barbell Row
3 sets of 8 reps
Preacher Curl Preacher Curl Preacher Curl
4 sets of 15 reps
Incline Dumbbell Curl Incline Dumbbell Curl Incline Dumbbell Curl
4 sets of 15 reps, each arm
Hammer Curls Hammer Curls Hammer Curls
4 sets of 15 reps, each arm
Concentration Curls Concentration Curls Concentration Curls
4 sets of 15 reps, each arm
Cardio
Jogging-Treadmill Jogging-Treadmill Jogging-Treadmill
500 calories burned
Day 5: Shoulders/Calves/Forearms
Exercises
Standing Military Press Standing Military Press Standing Military Press
3 sets 12, 10, 8 reps
Arnold Dumbbell Press Arnold Dumbbell Press Arnold Dumbbell Press
3 sets of 20 reps
Seated Calf Raise Seated Calf Raise Seated Calf Raise
3 sets of 100 reps
Standing Calf Raises Standing Calf Raises Standing Calf Raises
3 sets of 100 reps
Palms-Up Barbell Wrist Curl Over A Bench Palms-Up Barbell Wrist Curl Over A Bench Palms-Up Barbell Wrist Curl Over A Bench
3 sets of 50 reps, each
(straight bar, front and back)
Cardio
Jogging-Treadmill Jogging-Treadmill Jogging-Treadmill
500 calories burned
Day 6: Cardio Only
Cardio
Jogging-Treadmill Jogging-Treadmill Jogging-Treadmill
1000 calories burned

Day 7: Cardio Only
Cardio
Jogging-Treadmill Jogging-Treadmill Jogging-Treadmill
1000 calories burned

Suggestions for Others

Believe in yourself and give it everything you have. You won't regret it. If you are having trouble on your own, find someone that is qualified to help you and that does it the right way.

No gimmicks or shortcuts - just all natural, hard work in the gym and good choices with your diet.

Hitch Fit Personal Training:
For more information on Hitch Fit or personal training with Micah LaCerte visit www.HitchFit.com for online weight loss programs available worldwide, or if you live in Kansas City and are interested in one on one personal training visit www.HitchFitGym.com.

Visit Micah's personal website at http://www.micahlacerte.net or write to mmlacerte@yahoo.com.

Photographic Credit:
After pictures are courtesy of David Bickley. www.DavidBickley.com

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