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.

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.

Supplements

• Universal Animal Pak
• Universal Animal Flex
• Whey Protein
• Casein Protein
• Creatine Monohydrate
• EFA's

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

RELATED PRODUCT

Universal Presents: Animal Pak The #1 selling training pak in the world for 23 consecutive years. Since 1984, more competitive bodybuilders have cut their teeth on the Animal Pak than any other bodybuilding supplement in history. [ Click here to learn more. ]

Diet

Meal 1:

• 1 cup of oats
• 1 serving of whey protein
• 1 serving of Universal Animal Pak
• 1 serving of Universal Animal Flex
• 1 serving of EFA's

Meal 2:

• 2 slices of gluten free bread
• 1 can of tuna
• 1 whole egg
• 1 egg white

Meal 3:

• 4 oz of chicken breast
• 1 small sweet potato
• 1 cup of vegetables

Meal 4:

• 1 turkey burger
• 1/2 cup of spinach
• 1 serving of creatine

Meal 5: Post-Workout

• 2 scoops of whey protein

Meal 6:

• 4 oz of lean steak
• 1 small potato

Training

Day 1: Chest And Obliques

• Dips: 4 sets of 6-10 reps
• Incline Dumbbell Press: 4 sets of 6-10 reps
• Decline Bench Press: 4 sets of 6-10 reps
• Butterfly: 4 sets of 6-10 reps
• Side Bends: 4 sets of 20 reps
• Barbell Twists: 4 sets of 20 reps

Day 2: Shoulders And Abs

• Military Press: 4 sets of 6-10 reps
• Front Dumbbell Raises: 4 sets of 6-10 reps
• Side Lateral Raises: 4 sets of 6-10 reps
• Reverse Flyes: 4 sets of 6-10 reps
• Reverse Crunches: 4 sets of 20 reps
• Crunches: 4 sets of 20 reps

Day 3: Legs

• Barbell Squats: 4 sets of 6-10 reps
• Leg Press: 4 sets of 6-10 reps
• Leg Extensions: 4 sets of 6-10 reps
• Lying Leg Curls: 4 sets of 6-10 reps
• Seated Calf Raises: 4 sets of 12 reps
• Standing Calf Raises: 4 sets of 12 reps

Day 4: Arms And Abs

• Dumbbell Curls: 4 sets of 6-10 reps
• Close-Grip EZ Bar Curls: 4 sets of 6-10 reps
• Barbell Curls: 4 sets of 6-10 reps
• Bench Dips: 4 sets of 6-10 reps
• Triceps Pushdowns: 4 sets of 6-10 reps
• Reverse Crunches: 4 sets of 20 reps
• Crunches: 4 sets of 20 reps

Day 5: Back And Obliques

• Lat Pulldowns: 4 sets of 6-10 reps
• Seated Cable Rows: 4 sets of 6-10 reps
• Deadlift: 4 sets of 6-10 reps
• Upright Barbell Rows: 4 sets of 6-10 reps
• Dumbbell Shrugs: 3 sets to failure
• Reverse Crunches: 4 sets of 20 reps
• Crunches: 4 sets of 20 reps

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.

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

over40transformations@bodybuilding.com

Recommend this article to a friend by e-mail here!

Back To Over 40 Transformation Of The Week's Main Page

Back To The Articles Main Page.

Related Articles
Over 40 Transformation Of The Week - Mike Packham!
Over 40 Transformation Of The Week - Jens!
Over 40 Transformation Of The Week - Christopher Gordon!