Over 40 Transformation Of The Week - Nathan Palmer Lost 40 Pounds And Began Competing!

Nathan didn't like what he saw in the mirror, so he set his sights on a competition and got started down the road to fitness. Read on to learn how he shed 40 pounds and stepped up on stage!
Before Before:
247 lbs
After After:
208 lbs

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Vital Stats
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Name: Nathan Palmer
Email: napom99@yahoo.com
BodySpace: napom

Before: September 1, 2008
Age: 46
Height: 6'0"
Weight: 247 lbs
Body Fat: 25%
Waist: 38

After: June 20, 2009
Age: 47
Height: 6'0"
Weight: 208.8 lbs
Body Fat: 7%
Waist: 34

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Why I Got Started
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I decided to get in the best shape possible with the hopes of competing and placing in some local and regional shows. After all, the mirror tells all and I didn't like what I saw or how I felt.

I laid out a plan that started with building muscle and increasing strength. Then I concentrated on show dates and how I could diet down in order to be in contest condition. Working out 5 days per week coupled with two 1-hour cardio sessions 7 days was really tough!

But the results were worth it to me. There are plenty of people out there with better physiques, but I am proud of my accomplishment. I am proof that if you set goals and work toward them with a plan and determination you can succeed.

I train for self satisfaction and enjoyment and hope that I can inspire people to get into better physical condition and health regardless of their fitness level or age.

I Train For Self Satisfaction And Enjoyment.
Enlarge Click Image To Enlarge.
I Train For Self Satisfaction And Enjoyment.

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How I Did It
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I decided to train mainly for strength, concentrating on improving my lagging muscle groups from September 2008 to February 2008, along with a high protein diet and recovery supplements.

I then changed my training with increased reps and sets along with cardio sessions from March to June 2009 and with a more controlled, carb restricted diet. This second phase made the most difference in how my body looked.

I Decided To Train Mainly For Strength.
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I Decided To Train Mainly For Strength.

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Supplements
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RELATED PRODUCT
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Subjects completed two trials, in random order, separated by one-week: 1) workout only, 2) same workout with SuperPump250. During the SuperPump trial, subjects ingested one serving of the supplement 30 minutes before starting the workout.
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Diet
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My meal plan stayed close to same during phase 2 with the exception of I gradually reduced carbs and cut out protien shakes and creatine during last few weeks. No or limited condiments and dressing, no white bread or dairy, and I took in 1 gallon of water a day.

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Training
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    Monday: Legs

    Tuesday: Chest

    Wednesday: Back

    Thursday: Shoulders

    Friday: Arms

In the early phase I would do 20 minutes of cardio 3 times a week and then as I worked through my plan I continually increased it to reach the fat loss I needed. The last 4 weeks of phase 2 I was doing 60 minute cardio sessions 2 times per day.

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Suggestions For Others
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I prefer basic movements that train each side/head of the muscle group using heavy enough weight to push yourself hard.

I really believe, regardless of your fitness goal, that diet and the foods you eat are the largest part of the plan. Set a goal, make a plan and be determined and committed to stick it out to the end.

Set A Goal, Make A Plan And Be Determined And Committed To Stick It Out To The End.
Enlarge Click Image To Enlarge.
Set A Goal, Make A Plan And Be Determined
And Committed To Stick It Out To The End.