Over 40 Transformation Of The Week - Norm Novak!

Two years ago, Norm's buddies bet that he wouldn't be able to shed 50 pounds by his 50th birthday. So with hard work and dedication, he not only won the bet, but continued to exercise and dropped 95 pounds. Read on to learn more!
Before Before:
285 lbs
After After:
190 lbs

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Vital Stats
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Name: Norm Novak
Email: Tigerpaw@cpinternet.com
BodySpace: Diamonddog07

Before:
Age: 50
Weight: 285 lbs
Body Fat: 45%

After:
Age: 51
Weight: 190 lbs
Body Fat: 8%

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Why I Got Started
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After seeing my pictures you will see why I decided to make a change in my body. It all started on December 28, 2006. I weighed 285 pounds and had 45% body fat! A couple of my buddies made me a bet that I could not lose 50 pounds by March 31, 2007, my 50th birthday. So I took their bet and started working out December 28, 2006.

By January 31, 2007, I lost 30 28. 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 per 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.

Norm
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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 pounds 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.

Norm
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At The 2008 Heartland Natural.

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How I Did It
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In August I joined Fitness 19 in Coon Rapids, Minn. I started working out there and had some help from a few of their trainers. At the time, I weighed in at 230 pounds and my body fat was 23%. I worked out hard and put on 10 pounds 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, Minn., Christine Bongiovanni with "On Track Training."

Norm
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At The 2008 Heartland Natural.

I got together with Christine around the first 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 pounds and had body fat around the 16% mark.

We trained 3 days per 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 per 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.

Norm
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At The 2008 Heartland Natural.

I did the Heartland Natural Bodybuilding, Figure and Fitness show on April 5, 2008. I weighed in at 190 pounds 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 28, 2006, through April 5, 2008, I went from 285 pounds down to my show weight of 190 pounds. I lost a total of 105 pounds in 17 months!

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Supplements
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Diet
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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.

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Training
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Monday, Wednesday and Fridays were with my trainer Christine Bongiovanni "On Track Training".

    Saturday: Cardio

    • AM Low Intensity Cardio: 1 Hour

    Sunday: Off

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Suggestions For Others
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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.

Norm
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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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