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

• Whey Protein
• Casein Protein
• Amino Acids
• Glutamine
• Nitric Oxide
• Multivitamin

Diet

Meal 1:
• Watermelon
• Whey Protein

Meal 2: Pre-Workout

• Oats
• Blueberries
• Skim Milk

Meal 3: Post-Workout

• Whey Protein
• Egg Whites
• Banana
• Skim Milk

Meal 4:

• Lean Beef
• Vegetables
• Pasta

Meal 5:

• Non-Fat Cottage Cheese
• Apple

Meal 6:

• Lean Beef
• Vegetables

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.

Click Image To Enlarge.
Train With Proper Form,
Technique, And High Intensity.

over40transformations@bodybuilding.com

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