Bodybuilding.com - Over 40 Transformation Of The Week - Graham Nolan!

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Did you know?
Stay focused and don't beat yourself up if you have a bad day.

As a New Year's Resolution, Graham set a personal goal for himself to see if he could attain a six pack at the age of 47. Read on to learn how he achieved this goal and much more by shedding 25 pounds and over 13% body fat!

Over 40 Transformation Of The Week - Graham Nolan!

By: Over 40 Transformation Of The Week

Before:
175 lbs

After:
150 lbs

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Vital Stats
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Name: Graham Nolan
Email: gnolan@roadrunner.com
BodySpace: beachboy47

Before:
Age: 42
Height: 5'9"
Weight: 175 lbs
Body Fat: 20%+
Waist: 33"

After:
Age: 47
Height: 5'9"
Weight: 150 lbs
Body Fat: 7.1%
Waist: 28.5"

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Why I Got Started
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I was looking to challenge myself in different, key aspects of my life so I made 3 resolutions last year: personal, professional, and spiritual. The personal resolution was to see if I could attain 6 pack abs at the age of 47.

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Graham Nolan's Body Fat Progress.

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How I Did It
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Diet is the key. The exercise is an important component, but if you don't create a caloric deficit, and stay away from fatty foods and bad carbs, you won't shed the fat covering those hard-earned muscles.

I eat six meals a day of lean protein, complex carbs and some simple carbs such as fruit. I exercise 6 days a week doing light weight resistance (I only have two 20 lbs dumbbells) and 30 minutes of cardio. I also drink at least a gallon of water a day.

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You Need To Have Your Diet On Point To
Shed The Fat Covering Those Hard-Earned Muscles.

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Supplements
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Diet
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Morning:

1 cup of shredded wheat or oatmeal
1 handful of blueberries
1 protein shake
2 cups of coffee

Mid-Morning:

3-4 oz of grilled chicken breast
1 banana

Lunch:

3-4 oz of grilled chicken breast
1 cup of brown rice
Green vegetables

Mid-Afternoon:

1 protein shake
1 low-fat yogurt

Dinner:

4-5 oz of lean meat
Brown rice or potatoes
Green vegetables

Evening:

1 protein shake or 3-4 oz of grilled chicken
1 low-fat yogurt

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Graham Nolan.

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Training
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Monday & Thursday: Shoulders & Arms

Lateral Raises: 4 sets of 15 reps
Front Dumbbell Raises: 4 sets of 15 reps
Dumbbell Shrugs: 4 sets of 15 reps
Dumbbell Shoulder Press: 4 sets of 15 reps
Incline Dumbbell Curls: 4 sets of 15 reps
Dips: 4 sets of 15 reps
Cardio: 30 minutes of low-intensity

print Click Here For A Printable Log Of Monday & Thursday: Shoulders & Arms.

Tuesday & Friday: Chest & Back

Decline Dumbbell Press: 4 sets of 15 reps
Pushups: 4 sets of 50 reps
Dips: 4 sets of 15 reps
Pullups: 4 sets of 12 reps
Chinups: 4 sets of 8-10 reps
Cardio: 30 minutes of low-intensity

print Click Here For A Printable Log Of Tuesday & Friday: Chest & Back.

Wednesday & Saturday: Legs & Abs

Dumbbell Squat: 4 sets of 15 reps
Dumbbell Lunges: 4 sets of 15 reps
Standing Calf Raises: 4 sets of 15 reps
V-Situps: 4 sets of 50 reps
Decline Crunches: 4 sets of 15 reps
Decline Reverse Crunches: 4 sets of 20 reps
Cardio: 30 minutes of low-intensity

print Click Here For A Printable Log Of Wednesday & Saturday: Legs & Abs.

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Suggestions For Others
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Set a long-term goal and smaller, shorter goals. Achieving the shorter-term goals will give you the confidence and feeling of achievement to eventually attain the long-term goal.

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Set A Long-Term Goal And
Smaller, Shorter Goals.

Stay focused and don't beat yourself up if you have a bad day. You need to give yourself permission to have that beer or hamburger, or whatever your cheat food is, as long as you get back on track the next day.

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