Name: Mark Lee
Body Fat: 17%
Upper Arm: 17"
Upper Leg: 23"
Body Fat: 8%
Upper Arm: 16.5"
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.
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.
- MuscleTech NaNOX9
- Nature's Best Zero Carb Isopure
- Optimum 100% Casein Protein
- MuscleTech IntraVol
- Optimum Platinum Hydrowhey
Meal 1: Pre-Workout
Meal 2: Post-Workout
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.
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.