By: Over 40 Transformation Of The Week

Before: 247 lbs

After: 208 lbs

Vital Stats

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

Why I Got Started

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 a 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.

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

How I Did It

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.

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I Decided To Train Mainly For Strength.

Supplements

• Whey Protein Isolate
• Gaspari Nutrition SuperPump250
• MuscleTech Anator P-70
• Creatine Monohydrate
• Multivitamin
• Glutamine
• Vitamin B Complex
• CLA
• L-Carnitine
• Nutrex Lipo 6 (during phase 2 of plan)
• ZMA (during phase 2)

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Gaspari Nutrition Presents: SuperPump250 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. [ Click here to learn more. ]

Diet

Meal 1:
• 100 grams of protein powder
• 10 grams of creatine
• 10 grams of glutamine
• 1/2 cup of oatmeal
• 2 cups of black coffee

Meal 2:

• 8 oz of lean steak
• 1/2 cup of vegetables
• 1 tbs of olive oil
• 12 oz of green tea

Meal 3:

• 8 oz of chicken
• 8 oz of brown rice
• 1/2 cup of vegetables
• 1 tbs of olive oil
• 12 oz of green tea

Meal 4:

• 8 oz of chicken
• 1/3 cup of almonds
• 12 oz of green tea
• 1/2 cup of oatmeal

Meal 5:

• 8 oz of chicken
• 12 oz of green tea

Meal 6:

• 100 grams of protein powder
• 10 grams of creatine
• 10 grams of glutamine

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.

Training

Monday: Legs
• Leg Extensions: 3 sets of 6-8 reps
• Leg Press: 3 sets of 6-8 reps
• Squats: 3 sets of 6-8 reps
• Seated Leg Curls: 3 sets of 6-8 reps
• Lying Leg Curls: 3 sets of 6-8 reps
• Stiff-Legged Deadlift: 3 sets of 6-8 reps

Tuesday: Chest

• Incline Bench Press: 3 sets of 6-8 reps
• Bench Press: 3 sets of 6-8 reps
• Incline Dumbbell Flyes: 3 sets of 6-8 reps
• Pec Dec Flyes: 3 sets of 6-8 reps
• Standing Calf Raises: 3 sets of 6-8 reps
• Seated Calf Raises: 3 sets of 6-8 reps

Wednesday: Back

• Lat Pulldowns: 3 sets of 6-8 reps
• Bent Over Reverse Barbell Rows: 3 sets of 6-8 reps
• One-Arm Dumbbell Rows: 3 sets of 6-8 reps
• Seated Cable Rows: 3 sets of 6-8 reps
• Reverse Crunches: 3 sets of 6-8 reps
• Crunches: 3 sets of 6-8 reps

Thursday: Shoulders

• Dummbell Press: 3 sets of 6-8 reps
• Lateral Raises: 3 sets of 6-8 reps
• Rear Delt Raises: 3 sets of 6-8 reps
• Upright Barbell Rows: 3 sets of 6-8 reps
• Barbell Shrugs: 3 sets of 6-8 reps
• Standing Calf Raises: 3 sets of 6-8 reps
• Seated Calf Raises: 3 sets of 6-8 reps

Friday: Arms

• Barbell Curls: 3 sets of 6-8 reps
• Seated Dumbbell Curls: 3 sets of 6-8 reps
• Hammer Curls: 3 sets of 6-8 reps
• Triceps Pushdowns: 3 sets of 6-8 reps
• Close-Grip Bench Press: 3 sets of 6-8 reps
• Seated Triceps Press: 3 sets of 6-8 reps
• Reverse Crunches: 3 sets of 6-8 reps
• Crunches: 3 sets of 6-8 reps

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 a day.

Suggestions For Others

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.

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

over40transformations@bodybuilding.com

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