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Mark Lee Shed 29 Pounds Of Fat And Got Ripped!

Mark knew he wanted to get into the best shape of his life before he turned 50, so he began learning as much as he could about training, nutrition and supplementation. Find out how he lost 29 pounds right here!

Vital Stats

Name: Mark Lee
BodySpace: mozzilee

Before:
Age: 49
Height: 5'10"
Weight: 202
Body Fat: 17%
Waist: 35"
Chest: 45.5"
Shoulders: 49.5"
Upper Arm: 17"
Calf: 15.75"
Upper Leg: 23"

After:
Age: 50
Height: 5'10"
Weight: 173
Body Fat: 8%
Waist: 30.5"
Chest: 45"
Shoulders: 49.5"
Upper Arm: 16.5"
Calf: 16"
Upper Leg: 22.5"

Why I Got Started

As we get older, staying in shape needs to become a priority. I had always worked out to a certain degree all of my life, being in what I would consider above average shape. As I was nearing my 50th birthday I made it my goal to be in the best shape of my life.

With an intense weight training program, a well planned high protein, low calorie diet and the right supplements, I completed my goal! I have tried many times in the past to get into top shape with no success, but this time it was different.

This time I decided to educate myself on all aspects of bodybuilding. I read many magazines and books (sometimes two or three times). I became a sponge for information. I ran across an ad in one of the magazines for Bodybuilding.com. What a great resource center for the beginner as well as the experiences bodybuilder.

Click Image To Enlarge.
I Decided To Educate Myself On
All Aspects Of Bodybuilding.

How I Did It

Knowledge is power, so I made learning about all aspects of bodybuilding my top priority. I figured if I was going to spend a lot of time in the gym I was going to get the most out of that time.

Every workout I did was high intensity, so I knew that the recovery was just as important as putting in the effort at the gym. The biggest difference this time was changing my eating habits and taking the right supplements along with high intensity workouts.

I was gaining lean muscle as I was losing weight. I lost a total of 29 pounds; my starting weight was 202 with my current weight being 173. My waist measurement went from 35 inches to 30.5 inches.

I am planning on continuing to add lean muscle and compete in a bodybuilding contest in the near future. It is amazing how much better and confident I feel every day. I work out first thing in the morning, four days per week.

I would have to say on my days off, I feel like I am missing something. I treat every workout as an appointment that I will not break for any reason and everything else is scheduled around them.

I have continued to maintain my eating and training habits since my big '50' and can't see stopping or slowing down.

Click Image To Enlarge.
It Is Amazing How Much Better
And Confident I Feel Every Day.

Supplements

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Diet

Meal 1: Pre-Workout
1/3 cup of oatmeal
1 protein shake
Meal 2: Post-Workout
1 protein shake
4 oz of turkey
Meal 3:
4 oz of salmon
4 oz broccoli
Meal 4:
1 protein shake
1 oz of almonds
Meal 5:
4 oz of grilled chicken
Vegetables
Brown rice
Meal 6:
1 casein protein shake

I drink water throughout the day. Believe it or not I was never hungry on this diet. I have turned my body into a food incinerator by eating a number of small meals.

I try to give my body the fuel it needs when it needs it. It is amazing how much better I feel by not overeating.

Training

Sunday And Wednesday: Push
Incline Bench Press: 4 warm-up sets
Dumbbell Bench Press: 3 sets of 10 reps
Cable Crossovers: 3 sets of 10 reps
Pushups: 3 sets of 10 reps
Dips: 3 sets to failure
Standing Calf Raises: 6 sets to failure
Seated Calf Raises: 3 sets to failure
Military Press: 3 sets of 10 reps
Dumbbell Shoulder Press: 3 sets of 10 reps
Front Plate Raises: 3 sets of 10 reps
Rear Delt Raises: 3 sets of 10 reps
Close-Grip Bench Press: 3 sets of 10 reps
Bench Dips: 3 sets of 10 reps
Triceps Pushdowns: 3 sets of 10 reps
Dumbbell Kickbacks: 3 sets of 10 reps
Crunches: 3 sets of 20 reps
Cable Crunches: 3 sets of 20 reps
Exercise Ball Crunches: 3 sets of 20 reps

Tuesday And Friday: Pull
Barbell Squats: 5 warm-up sets
Stiff-Legged Deadlifts: 3 sets of 10 reps
Barbell Lunges: 3 sets of 10 reps
Bent Over Barbell Rows: 3 sets of 10 reps
Seated Cable Rows: 3 sets of 10 reps
Lat Pulldowns: 3 sets of 10 reps
One-Arm Dumbbell Rows: 3 sets of 10 reps
Smith Machine Shrugs: 3 sets of 10 reps
Dumbbell Shrugs: 3 sets of 10 reps
Barbell Curls: 3 sets of 10 reps
Incline Dumbbell Curls: 3 sets of 10 reps
Concentration Curls: 3 sets of 10 reps
Lying Leg Lifts: 5 sets of 20 reps
Hanging Leg Raises: 5 sets of 20 reps
Oblique Crunches: 3 sets of 30 reps
Side Bends: 3 sets of 15 reps

I keep my intensity level high with minimal rest between sets and concentrate on the muscle that I am working.

Suggestions For Others

Whether you are a newbie or been training for years, arm yourself with as much information as you can get your hands on. If you are reading this you have taken a big step in your success. Visit all of the areas of Bodybuilding.com, there is a wealth of valuable information available at your finger tips.

If you are trying to figure out what supplements to take, check out the product reviews. If you want a new exercise for any body parts, just put that body part in search and you will have many to choose from.

Become part of BodySpace. I have been working out off and on for over 30 years and there is nothing more motivating than seeing results. Good luck to all!