Email: coachd225@gmail.com
BodySpace: Dave0928

Before: Age: 43 Weight: 254 lbs Body Fat: 34% Waist: 44"	After: Age: 45 Weight: 178 lbs Body Fat: 10% Waist: 33"

Note: David was also featured as a Male Transformation of the Week. Check it out here!

Why I Got Started

I decided to get in shape purely for health reasons. My weight was starting to cause health problems.

Click Image To Enlarge.
I Decided To Get In Shape
Purely For Health Reasons.

How I Did It

My small town didn't have a gym at the time, so I started with the Power 90 DVD workout from BeachBody. After about 4 months of that, I got their advanced workout P90X.

I did that workout pretty much the rest of the year. I also did a lot of extra cardio in the form of running on a treadmill, and a lot of sprint intervals.

Click Image To Enlarge.
My Small Town Didn't Have A Gym At The Time, So I
Started With The Power 90 DVD Workout From BeachBody.

Supplements

• Optimum 100% Whey Protein
• BSN NO-Xplode

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

RELATED PRODUCT

Optimum Presents: 100% Whey Protein Since the beginning, Optimum Nutrition raised the standard by which all other whey protein supplements are judged. [ Click here to learn more. ]

Diet

Meal 1:

• 4 egg whites
• 1 cup of oatmeal

Meal 2:

• 6 oz of chicken breast
• 1 cup of broccoli

Meal 3:

• 1 can of tuna
• 1 small sweet potato

Meal 4:

• 6 oz of fish
• 1 cup of spinach

Meal 5: Pre-Workout

• 6 oz of lean steak
• 1 cup of broccoli
• 1 serving of BSN NO-Xplode

Meal 6: Post-Workout

• 50 grams of Optimum 100% Whey Protein

Training

Monday: Chest And Back
Sample Chest And Back Workout

• Pushups: 1 set of 12-15 reps
• Dumbbell Bench Press: 1 set of 12-15 reps
• Incline Dumbbell Press: 1 set of 12-15 reps
• Decline Dumbbell Press: 1 set of 12-15 reps
• Pullups: 1 set of 12-15 reps
• One-Arm Dumbbell Rows: 1 set of 12-15 reps
• Seated Cable Rows: 1 set of 12-15 reps
• Deadlifts: 1 set of 12-15 reps

Tuesday: Plyometrics

• Perform 1 hour of plyometric exercises.

Wednesday: Shoulders And Arms
Sample Shoulders And Arms Workout

• Military Press: 1 set of 12-15 reps
• Front Dumbbell Raises: 1 set of 12-15 reps
• Side Lateral Raises: 1 set of 12-15 reps
• Arnold Dumbbell Press: 1 set of 12-15 reps
• Barbell Curls: 1 set of 12-15 reps
• Hammer Curls: 1 set of 12-15 reps
• Seated Triceps Press: 1 set of 12-15 reps
• Triceps Pushdowns: 1 set of 12-15 reps

Thursday: Yoga

• Perform 90 minutes of yoga exercises.

Friday: Legs And Back
Sample Legs And Back Workout

• Dumbbell Lunges: 1 set of 12-15 reps
• Barbell Squats: 1 set of 12-15 reps
• Leg Extensions: 1 set of 12-15 reps
• Lying Leg Curls: 1 set of 12-15 reps
• Pullups: 1 set of 12-15 reps
• One-Arm Dumbbell Rows: 1 set of 12-15 reps
• Seated Cable Rows: 1 set of 12-15 reps
• Deadlifts: 1 set of 12-15 reps

Saturday: Kempo

• Perform 1 hour of kempo.

	Kempo: In Japanese martial arts, kempo is used to designate Chinese martial arts, (much as the term kung fu is used in English-speaking countries), some koryu jiu-jitsu styles as well as several gendai budo such as Shorinji Kempo and Nippon Kempo.

Suggestions For Others

Find a program you love and stick with it!

Click Image To Enlarge.
Find A Program You Love And Stick With It!

Share This Article: Facebook

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
Body Transformation: Rhoda Banned Bad Habits And Became Slim And Sober
Body Transformation: Joe Was Cruisin' For Some Losin'
Body Transformation: Crawling Out Of The Hole