Bodybuilding.com - Kelvin Suttles Shed 68 Pounds To Get His Mind And Body Healthy!

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Kelvin Suttles Shed 68 Pounds To Get His Mind And Body Healthy!

Kelvin was tired of the mental and physical toll being out of shape had taken on him, so he decided to start lifting weight. Read on to learn how he lost 68 pounds!

Vital Stats

Name: Kelvin Suttles
Email: kelvin.suttles@sourcemed.net
BodySpace: suttlesk

Before:
Age: 39
Height: 5'10"
Weight: 274 lbs
Body Fat: 31%
Chest: 40"
Arms: 16"
Forearms: 10.5"
Shoulders: 47.8"

After:
Age: 40
Height: 5'10"
Weight: 206 lbs
Body Fat: 16%
Chest: 50"
Arms: 17.8"
Forearms: 13.8"
Shoulders: 53.8"

Why I Got Started

I always seemed to be tired. After work I was always drawn to the couch. I stayed stressed out all the time and really wasn't a happy person.

I have three kids (ages 3, 5 and 12-years old). They all needed me on different levels and my wife (who was in her master's program for Surgical PA) was never there to help out.

Click Image To Enlarge.
I Stayed Stressed Out All The
Time And Really Wasn't A Happy Person.

How I Did It

I started going to the gym during lunch while I was at work. Pretty soon I'd lost 20 pounds and felt much better after work. I didn't go on any any sort of diet, or change my eating habits. The stress seemed to melt away after my 45-minute sessions at the gym.

I just felt better physically and mentally. This motivated me to do more. I actually got so motivated I hurt myself a couple of times doing too much weight. Slow and steady wins the race when you're 40 (at least in my case).

Click Image To Enlarge.
Slow And Steady Wins The
Race When You're 40.

Supplements

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Diet

Meal 1:
Oatmeal

Meal 2:
Protien shake
Soup
Protein bars

Meal 3:
Brown rice
Chicken breast
Broccoli

Training

Monday: Back
Lat Pulldowns: 3 sets of 10-12 reps
Close-Grip Front Pulldowns: 3 sets of 10-12 reps
Seated Cable Rows: 3 sets of 10-12 reps
Reverse Flyes: 3 sets of 10-12 reps
Pullups: 3 sets of 10-12 reps

Tuesday: Biceps
Incline Dumbbell Curls: 3 sets of 10-12 reps
Barbell Curls: 3 sets of 10-12 reps

Wednesday: Chest
Incline Dumbbell Press: 3 sets of 10-12 reps
Decline Dumbbell Press: 3 sets of 10-12 reps
Dumbbell Bench Press: 3 sets of 10-12 reps

Thursday: Triceps
Triceps Pushdown - Rope Attachment: 3 sets of 10-12 reps
Seated Triceps Press: 3 sets of 10-12 reps
Bench Dips: 3 sets of 10-12 reps

Friday: Legs
Lying Leg Curls: 3 sets of 10-12 reps
Barbell Squats: 3 sets of 10-12 reps
Leg Extensions: 3 sets of 10-12 reps
Standing Calf Raises: 3 sets of 10-12 reps

Suggestions For Others

Lifting weights shouldn't be all about quick results to make someone notice you or any other shallow reason. You have to integrate it into your life. For me it's almost like sleeping. It's just necessary. If I miss it I'm miserable.