Weight: 240 lbs
Body Fat: 30%
Calves: 18 1/4"
Height: 5'8 3/4"
Weight: 187 lbs
Body Fat: 14
Chest: 41 3/4"
Waist: 34 7/8"
Thighs: 23 3/8"
Calves: 16 1/2"
Why I Got Started
My father passed away at 44 from health problems, and had a poor quality of life from his mid 30's on. Even though I had no significant health problems, I knew I was tempting fate by carrying 50-60 pounds of extra weight around.
My chiropractor is a bodybuilder, and he told me in the summer of 2005 that if I didn't do something soon, it would be too late. He also saw through the layers of fat and told me I had perfect symmetry to be a bodybuilder. Of course, I did not believe him, but I did start lifting with him twice per week.
How I Did It
In one word, persistence. I learned so much from being a member of the Over 35 Forum, because there are so many veteran bodybuilders who have patience and the heart to help others.
I did not transform overnight because I would give up too easily. I lost much of the fat a couple of times, only to gain a lot of it back. But friends on the forums always pulled for me and helped me get back on track.
I realized that quick weight loss and miracle diets were not the answer, and that sticking to a sensible diet of restricted calories for a long period, coupled with dedication in the weight room were the keys to transforming my body.
Eating clean 80-90% of the time, if done for long enough, will yield great results. My lesson is that almost any program within reason will help you succeed if you give it 100% and stick to it for a long enough time. I plan to compete in August 2010 in the Lenda Murray NPC Classic, which will be my first show.
Click Image To Enlarge.
Almost Any Program Within Reason Will Help You Succeed If
You Give It 100% And Stick To It For A Long Enough Time.
I do take quite a few supplements, some of which are for health, not just bodybuilding. Some of these are for cardiovascular health.
- Whey Protein
- Krill Oil
- Saw Palmetto
- Cellucor D4 Thermal Shock
- Amino Acids
- Green Tea Extract
- Vitamin D3
Meal 2: Post-Workout
I train 5 days per week most of the time, and do 4 sets of 4-5 exercises each day. Rep ranges from 6-10.
- Monday: Legs
- Tuesday: Chest
- Wednesday: Back
- Thursday: Shoulders
- Friday: Arms
- Saturday And Sunday: Off
I do cardio 5 days a week most of the time after lifting, 30-45 minutes at moderate heart rate.
Suggestions For Others
Research all phases of the transformation before you begin. Diet is the key, not the training. Then commit to it 100% for a long time, meaning up to a full year. Do not fall into the trap of expecting miracles.
It took a long time for you to get heavy, it is best to lose it slowly and keep it off, than it is to crash diet, only to rebound quickly because it's not sustainable. Make minor adjustments to keep things progressing, but never do as I did several times, and give up when you hit a wall.
Be persistent and fight for every inch of fat you can lose. Supplements are a key component of the puzzle as well, but make sure you research and figure out which ones work for you. Ask people you trust on the forums about their experiences, and learn from them. If I can do it, anyone can do it! Never give up!