Rick Messer Used His Discipline And Dedication To Shed 67.2 Pounds!

Rick knew he needed a change if he wanted to have a long future with his children. Read on to learn how he got motivated and shed 67.2 pounds right here!
Before Before:
292 lbs
After After:
224.8 lbs


Vital Stats

Name: Rick Messer
BodySpace:
flabouy

Before:
Age: 48
Height:
6'2"
Weight:
292 lbs
Body Fat:
40%+
Waist: 49"

After:
Age:
49
Height:
6'2"
Weight:
224.8 lbs
Body Fat:
10.5%
Waist: 36"


Why I Got Started

On Christmas day 2008, I woke up ready to celebrate with friends and family. As I prepared to go to a family gathering at the in-laws,' I bent down to tie my shoes and lost my breathe while tying the first set of laces.

I sat down to tie the second shoe and then had to rest afterward. I realized at that moment I was going to die if I did not do something about it. I watched my children play all day and realized the future with them I would be giving up if I did not do something about my weight.

I remembered watching my father go from a strong man around the farm handling cattle, fencing, hay cuttings and general hard work to a shell of a man after he retired.

Christmas day 2008 I realized I was following down the same path and allowing my body to take control. I am a Marine.

I learned long ago how to use discipline and dedication to stand against all odds. The one thing I lacked was the desire. I now had the desire and it was time to go to battle.

It Was Time To Go To Battle. It Was Time To Go To Battle.
Enlarge Click Image To Enlarge.
It Was Time To Go To Battle.


How I Did It

At first, I was the typical crash dieter. I simply quit eating. I had a Bowflex at home and a treadmill, so I started "working out." That lasted two weeks I started getting headaches from not eating, so I started eating again and started reading.

Then I found Bodybuilding.com. I started taking note of what people were doing that were providing results. I started reading about diets. I hired an online trainer and from January through March I dropped my first 25 pounds but hit a wall in my training.

It was at that point I found my answer. I came across a BodyGroup that consisted of a group of people who were intensely focused on both the diet and the training aspect of transforming one's body.

This group of guys had Med's, RD's, BS's in Biochemistry, CPA's, ACE certifications, and all other kinds of alpha-numerics after their names. Being a man of science, I begin to read their books on diet and training that they had on their site, for free I might add.

They explained the science behind nutrition and how the body reacts to feedings. In layman's terms that I could understand, they explained why eating 6-or-7 meals a day was important, why the macro breakdown during the day impacted fat loss, and most importantly, invited me to sign up for their plan and get a free tailored training plan and diet worked up specifically for my needs. All for free.

I was skeptical at first, but everything I had read and witnessed on their site made sense. So I contacted Derek at Scivation for my custom training plan. The next day I got a response with a questionnaire.

It asked that I fill it out and send before pictures for evaluation. A week later I received an email with a full training plan, custom diet based on my current weight and goals, and a suggested supplement plan.

It included a spreadsheet for weekly progress measurements. I joined a local gym and the rest is history. This plan worked. The weekly measurements and progress pictures allowed Derek to tweak my diet as needed on a weekly basis.

The training routine pushed me to work my body. I work out 5 days per week in the gym at 4:30 a.m. without fail. The diet forced me to use discipline to control my insulin levels throughout the day so the fat burning regimen could do it's magic.

My goal was to be in 220's by my 49th birthday in July. We met that goal at 12% body fat. I went on a short lean bulk phase with strength training for 12 weeks and then went back on a cut diet to the end of the year.

The Training Routine Pushed Me To Work My Body.
Enlarge Click Image To Enlarge.
The Training Routine Pushed
Me To Work My Body.

On Christmas Eve 2009, exactly one year from the date I realized I needed to do something about my weight, I stepped on the scale and it read 224.5 pounds. I had a 36" waist and a body fat percentage of 10.5%. And I realized, I had only just started.

The gym has become my second home. The place I can go take care of the daily stress, test my will, and get rid of my vanity. Most people these days walk around seeking approval of others, street cred if you will.

They morph and formulate their opinions and actions based on being part of the cool kid club. They need the acceptance. I never played well with others so this was never a problem with me, but what I began to realize on this particular journey, is I had also lost something along the way: respect.

If nothing else, my year in the gym has been worth all the effort because it gave back to me the only respect that matters… Self respect.


Supplements

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Diet

Meal 1: Pre-Workout

Intra-Workout:

Meal 2: Post-Workout

Meal 3:

Meal 4:

Meal 5:

Meal 6:

Meal 7:

Pre-Sleep:

Meal 8:


Training

Scivation Antagonistic:

  • Week 1: 2 sets of 6-10 reps
  • Week 2: 3 sets of 6-10 reps
  • Week 3: 4 sets of 6-10 reps
  • Week 4: 5 sets of 6-10 reps
  • Week 5: Repeat starting back at week 1 (Rest time between sets: 60 seconds)

Monday: Back And Chest

Superset:

Superset:

Superset:

Tuesday: Cardio

  • HIIT: 15 sets of 15 seconds high intensity, 45 seconds low intensity
  • Low Intensity: 15 minutes

Wednesday: Biceps And Triceps

Superset:

Superset:

Superset:

Thursday: Cardio

  • HIIT: 15 sets of 15 seconds high intensity, 45 seconds low intensity
  • Low Intensity: 15 minutes

Friday: Legs

Superset:

Superset:

Saturday: Delts, Traps And Core

Superset:

Superset:

Superset:

Superset:

Superset:


Suggestions For Others

If you are gym stupid like I am, you need someone to guide you through getting started. My recommendation is to give the guys over at Scivation a chance. They are bodybuilders first, and trainers second.

They know what works and what doesn't. They are the complete package. Diet. Training. Supplements. At nearly 50-years old, my joints hurt terribly most days until I adjusted form and started taking Animal Flex.

Their assistance will help prevent injury by adjusting any improper form when lifting weights over time. They will show you the quickest line between who you are and who you want to be. Did I mention it is free?

This is a mental game. I find that every day I have 101 excuses why I should not train that day. The wife. The kids. The 70-hour work weeks. The holidays. I am sick. My joints hurt. They are all obstacles between you and your goals.

It is weakness that will allow those excuses to bear fruit. It is the same weakness that puts the belly fat around your waist to hold you back. It is that same weakness that reaches for that Ben and Jerry's. It is that same weakness that you look in the mirror and despise.

This Is A Very Mental Game.
Enlarge Click Image To Enlarge.
This Is A Very Mental Game.

I am no longer its slave. The knurled bar calms my anxieties. When my calloused hands wrap around that steel bar, it is like a switch being thrown inside of me. All my troubles and outside distractions melt away.

My mind becomes focused on the task at hand and I work. I work until I have nothing left to give. I work to exhaustion, I work to muscle fatigue, I work until the iron gives me the respect I deserve, and nothing more.

When asked how I made the gains I have made to date, that is my only answer. I desire it. I work at it. I am no longer a slave. I have found my dignity and respect in an unlikely place. I pay my dues every single day.

No one can do this for you. No credit card company can buy this for you. No trainer can make it any easier than what it is, they can just lead the way by example. This is work, pure and simple. But it is a rewarding work.

Get a training plan, get a trainer, and get a diet. For me, the diet was 80% of my current success. This coming year I suspect the training will be 80% along with a clean diet. Beyond that, you only need three things: Desire, dedication and discipline. Semper Fi.