Bob Tankersley Shed 70 Pounds And Quit Smoking!

After his wife announced she was pregnant, Bob knew it was time for a change. Find out how he got healthy by losing 70 pounds and quitting smoking and drinking!


Vital Stats

Name: Bob Tankersley
Email:
bob.tankersley42@yahoo.com
BodySpace:
bobbyt321

Before:
Age:
42
Height:
5'7"
Weight:
230 lbs
Body Fat: 30%

After:
Age:
42
Height:
5'7"
Weight:
160 lbs
Body Fat: 14%


Why I Got Started

I had been smoking and drinking too much for the last 20 years. On January 1, 2009, I quit smoking and drastically cut back on drinking. Then two days after my 42nd birthday my wife "off-the-cuff" mentioned going on diets together - that was all I needed to hear.

Shortly thereafter she told me she was pregnant with our second child. I knew I wanted to be around to see my children graduate college.

I Knew That I Wanted To Be Around To See My Children Graduate College. I Knew That I Wanted To Be Around To See My Children Graduate College.
Enlarge Click Image To Enlarge.
I Knew That I Wanted To Be Around To
See My Children Graduate College.


How I Did It

I started with exercising 4-5 times per week and eating "better" which basically meant cutting out fast foods and heavily processed "ready-to-eat" meals. Once I did this I started seeing changes in my physique.

My pants were getting bigger, my breathing was getting easier and compliments were coming more frequent. I went down and joined a gym and subsequently joined BodySpace. I started researching nutrition and training.

The more I learned, the more I loved it and the cleaner I ate and also trained that much harder. By the time I had lost 50 pounds I was creating my own macronutrient specific menus that varied from training to non-training days that left no room for error or uncertainties.

The More I Learned, The More I Loved It.
The More I Learned, The More I Loved It.


Supplements

Note: Supplement schedule and dosages are shown below in the diet section.

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Diet

Meal 1:

Meal 2:

Meal 3:

Meal 4:

Meal 5: Post-Workout

Meal 6:


Training

Day 1: Chest And Obliques

Day 2: Shoulders And Abs

Day 3: Legs

Day 4: Arms And Abs

Day 5: Back And Obliques

Day 6: Rest

Day 7: Rest


Suggestions For Others

Stay 100% committed. Partial effort results in partial results. Bodybuilding.com is chock full of awesome information on nutrition, training, motivation, and more. Don't rely heavily on the scales - measuring tapes and clothing tell no lies.

Partial Effort Results In Partial Results.
Enlarge Click Image To Enlarge.
Partial Effort Results In Partial Results.