Gerard Laraque Lost 26 Pounds Of Fat And Took Advantage Of A Once In A Lifetime Opportunity!

After being offered a supplement sponsorship with MuscleTech, Gerard knew he needed to get into the best shape of his life. Read on to learn how he shed 26 pounds and 18.5% body fat!
Before Before:
186.6 lbs
After After:
160 lbs


Vital Stats

Name: Gerard A. Laraque
Email: tigeot2@aol.com
BodySpace: gerard1

Before:
Age: 44
Height: 5'9"
Weight: 186.6 lbs
Body Fat: 25%
Waist: 37"

After:
Age: 44
Height: 5'9"
Weight: 160 lbs
Body Fat: 6.5%
Waist: 28"

Note: Gerard has also been featured as Bodybuilding.com's Over 40 Amateur Of The Week! Check out his profile here.


Why I Got Started

I initially started this transformation because I was offered a supplement sponsorship by Iovate Health Sciences Inc. (owner of MuscleTech). In order to receive this sponsorship I had to complete in a physique transformation and compete in a bodybuilding show.

I had no plans on competing anytime soon because I am currently in college full-time, work full-time and married with children (whew). However, I decided to take advantage of this once in a lifetime opportunity after discussing it over with my wife.

I Decided To Take Advantage Of This Once In A Lifetime Opportunity.
Enlarge Click Image To Enlarge.
I Decided To Take Advantage Of This
Once In A Lifetime Opportunity.


How I Did It

I have been competing in bodybuilding competitions since 2002, so I know how to get in shape. This transformation was difficult because it was my first time preparing for a show while attending school.

Since I pick my son up from school, the only time I can go to the gym is in the morning and my time there is limited. I had to figure out how I was going to fit in the extra cardio that would be necessary to get ripped.

I ended up buying an elliptical machine and started getting up at 2:50 a.m. Monday through Friday to do cardio. I would do anywhere from 20-to-60 minutes of cardio before I went to the gym and 20 minutes after my workout.

This Transformation Was Difficult Because It Was My First Time Preparing For A Show While Attending School.
Enlarge Click Image To Enlarge.
This Transformation Was Difficult Because It Was My First
Time Preparing For A Show While Attending School.

The first few weeks were the hardest because it took me awhile to balance family, work, school and bodybuilding. However, I was able to get it done with the support of family and friends.


Supplements

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Diet

I did a carb cycling diet throughout my transformation. My protein sources were chicken, lean sirloin, eggs, fish, lean ground beef, ground turkey and whey protein. I consumed six solid meals and two protein shakes or protein pudding per day.

The protein pudding consists of 1-to-2 scoops of Nitro-Tech Hardcore with a small amount of cold water mixed in (add water until you achieve the consistency you desire). I do not count calories but below is a sample of how I cycled my carbohydrates (keep in mind that the ratios changed as the diet progressed):

Protein intake was about 230g-300g per day and fat was about 30-to-80g depending on the stage of the diet. I added 1/2 to 1 table spoon of MCT (Medium Chain Triglycerides) to meals that only contained veggies for carbs.

Gerard Laraque.
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Gerard Laraque.


Training

During my transformation most exercises were performed for 4 sets with 12-16 reps. Toward the end of my transformation I let my energy and strength levels dictate how I trained on that day.

Cardio was done six days per week (Monday - Saturday) for 40-to-80 minutes per day and was broken up into two sessions.

    Monday: Legs

    Tuesday: Chest

    Wednesday: Back

    Thursday: Shoulders And Traps

    Friday: Arms And Abs

Gerard Laraque.
Enlarge Click Image To Enlarge.
Gerard Laraque.


Suggestions For Others

Make the decision to change and stick to it. Also, stay clear of negative people with nothing positive to say about your bodybuilding endeavors.

If you compete, try not to get to heavy in the offseason (like I did). This is especially important for the over 40 bodybuilder because it's that much harder for us to get lean.

Stay Clear Of Negative People With Nothing Positive To Say About Your Bodybuilding Endeavors.
Enlarge Click Image To Enlarge.
Stay Clear Of Negative People With Nothing Positive
To Say About Your Bodybuilding Endeavors.