Bodybuilding.com - Tek Yuni Shed 9% Body Fat And Packed On Slabs Of Muscle!

24/7 Customer Service 1-877-991-3411
Contact Us
Need Help?
View Cart

Tek Yuni Shed 9% Body Fat And Packed On Slabs Of Muscle!

By the time Tek was 44-years old, he was so weak and frail that he couldn't even lift a light suitcase. Read on to learn how he changed everything and pack on some serious muscle!

Before:
126 lbs

After:
124 lbs

Vital Stats

Name: Tek Yuni
BodySpace: oldbutfit

Before:
Age: 44
Height: 5'6"
Weight: 124 lbs
Body Fat: 16%
Chest: 33"
Arms: 11"
Waist: 33"

After:
Age: 67
Height: 5'6"
Weight: 124 lbs
Body Fat: 7%
Chest: 39"
Arms: 15"
Waist: 28.5"

Why I Got Started

By the age of 44 I was skinny fat and had become so frail that I couldn't even lift a light suitcase. So I decided to take up weight training.

Click Image To Enlarge.
I Decided To Take Up Weight Training.

dot
How I Did It
dot

I joined a gym. At first I tried to bulk up but ended up with more fat than muscle so I decided to gradually build up muscle while keeping body fat relatively low.

The process has been at a snail pace, still on going, but I am happy that I have made significant changes over the years. Unfortunately, 15-years ago I severely injured both my knees from doing excessively heavy squats and can now only do light workouts for my chicken legs.

Click Image To Enlarge.
I Am Very Happy That I Have Made
Significant Changes Over The Years.

dot
Supplements
dot

Diet

Meal 1:
Oats
Egg whites
Whole-wheat bread
Meal 2:
Chicken breast
Brown rice
Meal 3:
Nuts
Fruit juice
Meal 4:
Salad
Balsamic vinegar
Salmon, turkey, or lean beef
Meal 5:
Apple or kiwi

Click Image To Enlarge.
Tek Yuni.

dot
Training
dot

Monday: Chest And Back
Incline Bench Press: 4 sets of 10-12 reps
Barbell Bench Press: 4 sets of 10-12 reps
Barbell Pullovers: 4 sets of 10-12 reps
Cable Flyes: 3 sets of 10-12 reps
Lat Pulldowns: 3 sets of 10-12 reps
Close-Grip Pulldowns: 3 sets of 10-12 reps
Straight-Arm Pulldowns: 4 sets of 10-12 reps

Tuesday: Abs
Sit Ups: 2 sets of 50 reps
Lying Leg Raises: 2 sets of 50 reps
Crunches: 2 sets of 50 reps
Oblique Crunches: 2 sets of 50 reps

Wednesday: Abs
Sit Ups: 2 sets of 50 reps
Lying Leg Raises: 2 sets of 50 reps
Crunches: 2 sets of 50 reps
Oblique Crunches: 2 sets of 50 reps

Thursday: Shoulders And Arms
Military Press: 4 sets of 10-12 reps
Reverse Flyes: 2 sets of 10-12 reps
Lateral Raises: 2 sets of 10-12 reps
Front Dumbbell Raises: 2 sets of 10-12 reps
Dumbbell Shrugs: 4 sets of 10-12 reps
Barbell Curls: 4 sets of 10-12 reps
Hammer Curls: 3 sets of 10-12 reps
Incline Dumbbell Curls: 2 sets of 10-12 reps
Seated Triceps Press: 4 sets of 10-12 reps
Triceps Pushdowns: 4 sets of 10-12 reps
Reverse-Grip Pushdowns: 2 sets of 10-12 reps

Friday: Abs
Sit Ups: 2 sets of 50 reps
Lying Leg Raises: 2 sets of 50 reps
Crunches: 2 sets of 50 reps
Oblique Crunches: 2 sets of 50 reps

Saturday: Legs
Barbell Squats: 4 sets of 10-12 reps
Leg Press: 4 sets of 10-12 reps
Leg Extensions: 2 sets of 10-12 reps
Leg Curls: 4 sets of 10-12 reps

Sunday: Abs
Sit Ups: 2 sets of 50 reps
Lying Leg Raises: 2 sets of 50 reps
Crunches: 2 sets of 50 reps
Oblique Crunches: 2 sets of 50 reps

I do 45 minutes of HIIT 3 times per week on training days and 45 minutes of interval training on rest days.

dot
Suggestions For Others
dot

It's never too late to start working out. Being an oldie, you should exercise great caution and common sense to avoid injuries. You should also set realistic goals. Young guys in their 20s will take no time to build muscle whereas an oldie will show gradual progress, so be patient!

It is far better to be lean and muscular than to be bulky, not just for appearance, but also for obvious health benefits. And last but not least, in my opinion, consistency is the key to success.