Name: Richard Macleery
Weight: 270 lbs
Body Fat: 42%
Weight: 180 lbs
Body Fat: 15%
Why I Got Started
I couldn't climb the stairs in my own home without losing my breath. One day I was gardening in my yard, and 4 neighbors came over to help me because they feared I was going to have a heart attack.
Then, in October 2008 I went to my doctor for a routine visit when he informed me that I was killing myself in quick fashion. At that time I was on high blood pressure medication, high cholesterol, and was suffering from pre-diabetic symptoms. Now, exactly one year later I have a clean bill of health.
How I Did It
At first, I tried every magic pill on the market (I gained more weight). Then I started walking 10-15 minutes per night until I was wiped out. Now I run up to 8 miles on Tuesday and Thursday.
I work out 4-5 days per week. I dropped red meat, whole milk, and simple carbs from my diet. I incorporated negative calorie foods into my diet, drink 2 gallons of water a day, never eat anything fried, and cut out all soda.
| Negative Calories:
Negative calories refer to the state where more calories are expended to digest the food item than the item itself.
Meal 4: Pre-Workout
Meal 5: Post-Workout
|READING THIS WORKOUT LOG|
Monday, Wednesday, And Friday:
- Warm Up: 30 minutes on treadmill or 45 minutes on stationary bike
- Bench Press: 4 sets of 10, 8, 6, 15 reps
- Pushups: 4 sets of 20 reps
- Barbell Curls: 4 sets of 10, 8, 6, 15 reps
- Seated Cable Rows: 4 sets of 10, 8, 6, 15 reps
- Lat Pulldowns: 4 sets of 10, 8, 6, 15 reps
- Leg Extensions: 4 sets of 10, 8, 6, 15 reps
- Barbell Squats: 3 sets of 20 reps
- Seated Calf Raises: 4 sets to failure
- Sit-Ups: 3 sets of 20 reps
- Cardio: 1 hour and 30 minutes on treadmill or stationary bike
Tuesday, And Thursday:
Suggestions For Others
Get all the junk food out of your house. Fill up on negative calorie foods. Read Bodybuilding.com; there's a treasure trove of information on this site. Educate yourself about your body, become an expert on you. Count your calories, keep a food diary if need be.
Remember it's a numbers game; you have to burn more calories than you consume. Always remember, it's not as important what you do in the gym as how you do it. Proper form means you can keep working out; improper form leads to injury which is time away from the gym.
Don't get down on yourself when you have a less than average day, we all have those days (and a half hearted workout is better than no workout at all). This is a lifestyle not a diet. After the first month it will become habit. Always remember, you're worth the effort! None of these exercises or foods are written in stone.
This lifestyle is a living, breathing, constantly changing thing. If an exercise doesn't work for you, pick another. If a food item doesn't work for you, pick another. A big motivator for my transformation is my wife, the way she looks at me now. I wouldn't trade that feeling for the world.
Our love life has new vigor, and our relationship has strengthened immensely. Not to mention she has dropped 45 pounds through all of this also. We work out together every night, and after 23 years together she still amazes me daily. I'd like to say I did all this for myself, but I really did it for her at first.
No matter your reason for doing it, just do it. Figure the rest out as you go. One of my biggest motivators has been the over 40 transformations. I told my wife about 8 months ago that I was impressed with some of the stories on Bodybuilding.com, and that someday my story would be up there as well.