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Name: Norm Novak
Before:
After:
After seeing my pictures you will see why I decided to make a change in my body. It all started on Dec. 28th of 2006. I weighed 285 lbs and had 45% body fat! A couple of my buddies made me a bet that I could not lose 50 lbs by March 31st of 2007, my 50th birthday. So I took their bet and started working out on the 28th of December 2006. By January 31st of 2007 I had lost 30 lbs. After that though, the weight was not coming off as easy. I started doing more cardio and bumped up my lifting and worked out 7 days a week. I didn't have a personal trainer, but did have a friend who worked at a supplement store and helped me with a few supplements. I also cut my food intake way down. I was trying to eat foods like fish, chicken, turkey, brown rice, oatmeal, and egg whites. But I still ate some bad foods in-between due to working out side in the landscaping business and during the winter having to plow snow at odd times of the night and stay awake.
  Click Image To Enlarge.6 Weeks Out From The 2008 Heartland Natural. I was drinking lots of water, no pop, booze, or beer. I made it. On March 31st I weighed 230 lbs and had gotten my body fat down to around 30%. I thought it was a little high. Over the summer I kept the weight off and worked outside, but did not lose any more weight! A few of my friends saw me and said you always wanted to be a bodybuilder when you were younger, but couldn't do it because of your kids and being married at the time. I told them I had tried it. Three different trainers all took my money and it never worked out, so I lost interest.
 Click Image To Enlarge.At The 2008 Heartland Natural.
In August I joined Fitness 19 in Coon Rapids, MN. I started working out there and had some help from a few of their trainers. At the time, I weighed in at 230 lbs and my body fat was 23%. I worked out hard and put on 10 lbs of muscle by Nov. 6th and lost 4% body fat. Around that time I saw another friend of mine who is a bodybuilder and he told me that he thought my protein and carbs were off, that my protein was too low. I was eating around 150 to 175 grams of protein, 100 grams of carbs, and 40 grams of fat. My friend suggested a trainer at The Gym in Plymouth, MN, Christine Bongiovanni with "On Track Training".
 Click Image To Enlarge.At The 2008 Heartland Natural. I got together with Christine around the 1st week of February and she also said my protein, carbs and fat were off. I asked if she could take me on and train me for a show. I started with Christine on February 21, 2008, I weighed 208 lbs and had body fat around the 16% mark. We trained 3 days a week and she set me up on a diet of 4 day at 0 Carbs, then one day 25 grams, then back to 0 carbs for 4 more days, then 100 grams for one day and back down to 0 carbs for 4 days again. I also trained by myself the other 4 days a week at Fitness 19. I was doing cardio twice a day, 6 days a week; 1 low intensity for 40 to 50 minutes trying to get my heart rate 120 to 130 and 1 high intensity 30 minutes with a goal heart rate of 136 to 140. I continued this through the end of March until the week before the show.
 Click Image To Enlarge.At The 2008 Heartland Natural. I did the Heartland Natural Bodybuilding, Figure and Fitness show on April 5th 2008. I weighed in at 190 lbs and body fat under 10%. It was my first show ever and I took 2nd place in the Open Novice against 2 other young guys and 4th place in Masters 50+ against 8 other competitors. So from December 28th of 2006 through April 5th, 2008 I went from 285 lbs down to my show weight of 190 lbs. I lost a total of 105 lbs in 17 months!
Meal 2: Meal 3: Meal 4: Meal 5: Meal 6: I also rotated between chicken breast, ground turkey and tilapia. On the days I got to have 25 grams of carbs I ate 1/2 cup oats. On the day I got to eat 100 grams of carbs I added rice cakes, oats, sweet potatoes, or brown rice. My days of 100 grams of carbs were about one day a week.
Monday, Wednesday and Fridays were with my trainer Christine Bongiovanni "On Track Training".
Sunday: Off
My saying is "The Person who says it cannot be done shouldn't interrupt the one who's doing it". When it comes down to training you have to "train hard and stay focused" per Christine Bongiovanni "On Track Training". You also cannot let that subconscious mind take over.
 Click Image To Enlarge.Train Hard & Stay Focused. Because if you do it will throw you off course totally! You have to stay focused at all times and work hard, mind to muscle and diet! The rewards are great, your life will change and you will feel fantastic! 
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