Bodybuilding.com - Over 40 Transformation Of The Week - Mark Prunty Lost 36 Pounds And Packed On Some Serious Muscle!

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Did you know?
A sensible diet including supplements was key to my success.

As the economy slowed, Mark found that it was time to put his extra efforts into the gym and shed some extra weight. Read on to learn how he lost 36 pounds and gained a good amount of strength at the same time!

Over 40 Transformation Of The Week - Mark Prunty Lost 36 Pounds And Packed On Some Serious Muscle!

By: Over 40 Transformation Of The Week

Before:
261 lbs

After:
225 lbs

Vital Stats

Name: Mark Prunty
Email: maptransporter@yahoo.com
BodySpace: relivin

Before:
Age: 46
Height: 5'9"
Weight: 261 lbs

After:
Age: 47
Height: 5'9"
Weight: 225 lbs

Why I Got Started

After 21 years of neglect, I hit 260 pounds. My business slowed with the economy and I didn't have an excuse not to work out anymore.

How I Did It

I used the same high intensity workouts that built a good foundation for me at age 24. A sensible diet including supplements was key to my success.

Click Image To Enlarge.
A Sensible Diet Including
Supplements Was Key To My Success.

Supplements

Diet

Meal 1:

Meal 2: Pre-Workout

Meal 3: Post-Workout

Meal 4:

Meal 5:

Meal 6:

Meal 7:

Casein Protein

Training

Monday: Back

Lat Pulldown: 3 sets of 8-10 reps
Deadlift: 3 sets of 8-10 reps
One-Arm Dumbbell Row: 3 sets of 8-10 reps
Bent Over Barbell Rows: 3 sets of 8-10 reps
Seated Cable Rows: 3 sets of 8-10 reps
Behind The Neck Pulldown: 3 sets of 8-10 reps

Tuesday: Biceps And Shoulders

Incline Dumbbell Curls: 3 sets of 8-10 reps
Barbell Curls: 3 sets of 8-10 reps
Dumbbell Shrugs: 3 sets of 8-10 reps
Rear Delt Raises: 3 sets of 8-10 reps

Wednesday: Legs

Leg Press: 3 sets of 8-10 reps
Leg Extensions: 3 sets of 8-10 reps
Lying Leg Curls: 3 sets of 8-10 reps
Barbell Squats: 3 sets of 8-10 reps

Thursday: Chest

Incline Dumbbell Flyes: 3 sets of 8-10 reps
Dumbbell Bench Press: 3 sets of 8-10 reps
Smith Machine Incline Bench Press: 3 sets of 8-10 reps
Dips: 3 sets of 8-10 reps
Cable Crossovers: 3 sets of 8-10 reps

Friday: Triceps And Shoulders

Skullcrushers: 3 sets of 8-10 reps
Triceps Pushdowns: 3 sets of 8-10 reps
Front Dumbbell Raises: 3 sets of 8-10 reps
Lateral Raises: 3 sets of 8-10 reps

Suggestions For Others

Train with proper form, technique, and high intensity. Remember, a positive attitude and belief in your ultimate success is the key to meeting your goals. Perservere at all costs.