Vital Stats

Name: Gary Sewell
Email: sewellgojr2@msn.com
BodySpace: sewellgojr

Before:
Age: 38
Height: 5'11"
Weight: 252 lbs
Body Fat: 33%

After:
Age: 42
Height: 5'11"
Weight: 175 lbs
Body Fat: 3.2%

Why I Got Started

It took me almost two years to lose the weight; I've spent the last couple of years trying to build muscle and size. What interested me was that I had been overweight for many years and I remembered when I was younger and I could do many things that were fun, but being overweight prevented me from doing some of the things I love.

I was also tired of not being able to do the simple things in life without being fatigued afterward. Now that I have accomplished this transformation it makes me feel good when I do things I love, such as hiking, and doing some family actives, like going on vacation.

I have learned many things from this sport, such as nutrition. When I first started lifting weights I had not seen a change in my appearance. However, when I started to ask questions about why I was not losing weight one of my now close friends told me that if what I was eating is not healthy I was not going to lose any weight.

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I Have Learned Many Things
From This Sport, Such As Nutrition.

Also I learned how to lift weights correctly; when lifting, if you are not careful and you do not know what you are doing, it is easy to get hurt.

Another important thing I learned from this sport is what it takes to prepare for bodybuilding competition. There are many things such as a strict diet, less lifting, and the adrenaline rush you get from the night before and how to handle it. I have benefited so much from this sport and many other people could too.

Inspiration is hard to find these days. However, when some people come up to me and ask for advice, or tell me that I have inspired them, it is one of the greatest feelings that I have ever felt.

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I Have Benefited So Much From This
Sport And Many Other People Could Too.

Another great feeling was when I was on stage last week. I was on the other side of the country and people I've never met before were coming up to me and complimenting me on how good they thought I looked on stage.

How I Did It

At my heaviest point I was weighing 280 pounds but when I started working out in January of 2006 I was weighed 252 pounds and 33% was body fat; very little changed until I had met Kevin and Denise James in the summer of 2006.

Kevin and Denise gave me the best advice that changed me forever. The advice was if your nutrition isn't there you're wasting your time in the gym and ever since then I have changed my diet. After that the weight and body fat started dropping. In November 2006 I started working with a personal trainer at Gold's Gym in Arlington, Washington.

After two months of working with a personal trainer I noticed they were holding a transformation contest at the gym so I entered the contest weighing 212 pounds and 15.1% body fat; at the end of the 12 weeks I was at 192 pounds and 10% body fat.

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If Your Nutrition Isn't There, You're
Wasting Your Time In The Gym.

Around the time I had finished the body transformation contest Kevin and Denise told me about getting me on stage at the 2007 INBF Washington State Natural Bodybuilding & Figure Contest. The day of the competition I weighed 169 pounds and 5% body fat.

At the age of 40 I competed in my first bodybuilding show, I loved it. Then in 2008 competed in two shows for the INBF; so far in 2009 I've competed in one bodybuilding show in Falls Church, VA (The Natural North American) where after my fourth competition I won the novice overall.

Now I'm currently getting ready for one more this year in Arlington, Washington where I'll be competing in the open class middle weight class for the first time.

Supplements

• Optimum Glutamine Powder
• BSN NO-Xplode
• Nature's Best Zero Carb Isopure
• Optimum Whey Protein
• Optimum BCAA
• Optimum Creatine

Diet

Meal 1:
• 2 servings of Optimum Whey Protein

Meal 2:

• 2 servings of oatmeal
• 1 serving of peanut butter
• 1.5 cups of egg whites
• 1 serving of picante sauce

Meal 3:

• 4 ounces of turkey breast
• 90 grams of green beans
• 3/4 cup of brown rice

Meal 4:

• 4 ounces chicken breast
• 3 ounces of broccoli
• 5.2 ounces of strawberries
• 5.1 ounces of yams

Meal 5:

• 4 ounces of turkey breast
• 3 ounces of broccoli
• 1 serving of yogurt
• 5.2 ounces of strawberries

Meal 6:

• 2 servings of Optimum Whey Protein

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Gary Sewell.

Training

Day 1: Arms
• Cable Curls: 3 sets of 15 reps
• Single Arm Cable Curls: 3 sets of 15 reps
• Preacher Curls: 3 sets of 15 reps
• Alternating Dumbbell Curls: 4 sets of 10 reps
• Concentration Curls: 3 sets of 15 reps
• High Cable Curls: 3 sets of 15 reps
• Machine Curls: 3 sets of 15 reps
• Rope Cable Hammer Curls: 3 sets of 15 reps
• Triceps Pushdowns: 3 sets of 12 reps
• Dumbbell Kickbacks: 3 sets of 12 reps
• Cable Overhead Extensions: 3 sets of 12 reps
• Cable Lying Triceps Extensions: 3 sets of 12 reps

Day 2: Back

• Pullups: 3 sets of 15 reps
• Lat Pulldown: 3 sets of 12 reps
• Seated Cable Rows: 3 sets of 12 reps
• Close Grip Pulldown: 3 sets of 12 reps
• Barbell Pullovers: 3 sets of 12 reps
• Lying Leg Raises: 3 sets of 12 reps
• Stiff Legged Deadlifts: 3 sets of 12 reps
• Hyperextensions: 3 sets of 20 reps

Day 3: Chest

• Dumbbell Bench Press: 2 sets of 12 reps
• Bench Press: 8 sets of 12 reps
• Incline Bench Press: 4 sets of 10 reps
• Decline Dumbbell Press: 4 sets of 10 reps
• Dumbbell Flyes: 4 sets of 10 reps

Superset:

• Cable Crossovers: 3 sets of 15 reps
• Cable Pressdown: 3 sets of 15 reps

Day 4: Legs

• Leg Extensions: 4 sets of 15 reps
• Smith Machine Squats: 5 sets of 12 reps
• Hack Squats: 7 sets of 12 reps
• Dumbbell Lunges: 4 sets of 12 reps
• Lying Leg Curls: 4 sets of 12 reps
• Seated Leg Curl: 4 sets of 12 reps
• Standing Leg Curl: 7 sets of 12 reps
• Thigh Abductor: 4 sets of 10 reps
• Standing Calf Raises: 4 sets of 25 reps

Day 5: Shoulders

• Arnold Press: 3 sets of 15 reps
• Machine Military Press: 4 sets of 10 reps
• Lateral Raises: 4 sets of 10 reps
• Rear Delt Raises: 4 sets of 10 reps
• Upright Cable Rows: 4 sets of 10 reps
• Lateral Raises: 4 sets of 10 reps

Suggestions For Others

The biggest advice I could give anyone trying to transform their body is nutrition is key! If you have questions you should ask people on BodySpace, they are always willing to give advice. Always train hard because if a person wants it bad enough they can do it!

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Always Train Hard Because If A Person
Wants It Bad Enough They Can Do It!

over40transformations@bodybuilding.com

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