Randy knew he needed to make a dramatic change after viewing his vacation pictures and realizing he was in poor shape. Read on to learn how he shed 45 pounds and began competing!
Vital Stats
Name: Randy Dodge
BodySpace: randyallen
Before:
Age: 44
Height: 6'0"
Weight: 240
lbs
Body Fat: 30%
Waist: 38"
Belly: 46"
Arms: 16.5"
Chest: 42"
After:
Age: 45
Height: 6'0"
Weight: 195 lbs
Body Fat: 7%
Waist: 32"
Belly: 33"
Arms: 17 3/4"
Chest: 45"
Why I Got Started
Looking at some vacation pictures from August of 2008 where I was 240 pounds and over 30% body fat after an expensive and stressful breakup in June of 2009, I realized I needed a drastic change. Three days before my 45th birthday at a body weight of 215 pounds and 18% body fat I resolved to push my body to the limits with cardio, weight training, and proper nutrition to be in my best shape at 45 and stay there the rest of my life.
   Click Image To Enlarge.
I Resolved To Be In The Best Shape
Of My Life At Age 45 And Stay There.
How I Did It
I stopped all sweets, cheat meals, increasing my protein to 250-300 grams and ate all organic fruits, vegetables and meat. I increased my cardio to 6 days a week and slowly increasing the time from 30 minutes to 90. Initially I did my cardio outside riding my mountain bike followed immediately by jogging. Then as the days shortened I did my cardio inside right after weights using the stepper, then recumbent bike, then treadmill with interval training. I kept my weight training to 3 times per week but with more intensity. I added three days of ab training on non-weight training days working up to 1110 reps with 9 exercises. I did not miss a single workout with weights, abs or cardio.
  Click Image To Enlarge.
I Did Not Miss A Single Workout
With Weights, Abs, Or Cardio.
Supplements
| RELATED PRODUCT |
 |
Gaspari Nutrition Presents:
SizeOn
Scientifically and logically designed to vastly overpower your anaerobic and aerobic potential, advanced training athletes and fitness enthusiasts who use SizeOn as directed will push their performance to new levels never experienced before.
[ Click here to learn more. ] |
|
Diet
Meal 1: Meal 2: Meal 3: Meal 4: Meal 5: Post-Workout Meal 6: Meal 7:
Training
Suggestions For Others
Be consistent with all aspects of training weights, cardio and diet. Do not miss a workout even if you have to make it up. Stick to the diet but it is okay to have one cheat meal a week as long as you do not go overboard with that meal. Do not let the scale fool you but go by a tape measure, body fat measurements and what others are saying. Get a good support group like BodySpace and a good gym family for encouragement. Take weekly progress pictures even when you do not see the progress. My friends on BodySpace commenting on my progress pictures was one of the biggest motivational aspects of my whole program. Fitness became a lifestyle for me in the process so now it is easy to stick to all the healthy diet changes and exercise routine. God gave me one body and I am going to take care of it to the best of my ability while encouraging others to reach their full potential.
  Click Image To Enlarge.Take Weekly Progress Pictures Even
When You Do Not See The Progress.
over40transformations@bodybuilding.com
Recommend this article to a friend by e-mail here!
 Back To Over 40 Transformation Of The Week's Main Page
Back To The Articles Main Page.
Related Articles
Body Transformation: Julie Conquered 16 Weeks Of Boot Camp
Body Transformation: 108 Pounds Down, One Step At A Time
Body Transformation: Greg Was Ready To Prove His Critics Wrong
|
Discounts & Deals - Sign Up!
(5 characters minimum)