Bodybuilding.com - Over 40 Transformation Of The Week - John Maldonado!

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I highly recommend a trainer to help guide you in the right direction.

When John's wife told him that she wanted to have a child, he took a second look at his life and realized that his physique didn't make him happy. Read on to learn how he changed everything and dropped 80 pounds right here!

Over 40 Transformation Of The Week - John Maldonado!

By: Over 40 Transformation Of The Week

Before:
237.4 lbs

After:
156.6 lbs

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Vital Stats
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Name: John Maldonado
Email: flyboyjustice@aol.com
BodySpace: flyboyjustice

Before:
Age: 41
Height: 5'7"
Weight: 237.4 lbs
Body Fat: 37.4%
Waist: 47.5"
Chest: 49.5"

After:
Age: 42
Height: 5'7"
Weight: 156.6 lbs
Body Fat: 7.1%
Waist: 33.5"
Chest: 43"

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Why I Got Started
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I decided to change my life and healthy the day my wife told me that she wanted to have a child. I was 41 at the time and it completely shocked me. There was no way I was mentally or physically ready for this, but how could I say no to my wife?

I have always been overweight but I never realized it until I started using BodySpace. I posted my before pictures and it floored me how bad I looked and felt about myself.

Click Image To Enlarge.
John Maldonado's Weight Loss Progress.

I wrote myself a letter about how I felt physically and how my wife wanted a child. To this day, I still have that letter in my wallet.

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How I Did It
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Over the years I have always lifted weights and had physical jobs so I was already pretty strong. I bought a ton of supplements and wasted thousands of dollars on the wrong products. I started to do research on Bodybuilding.com about training and nutrition. It wasn't until I came across Stevep78 on BodySpace that things really started to change.

Click Image To Enlarge.
Things Really Started To Change.

I started taking his tips and applying them to my training. He told me everything to do and I followed his advice to a "t". We did this transformation together. I went from just wanting to loose weight to becoming a bodybuilder. Thank you Bodybuilding.com, BodySpace, all the BodyGroups I belong to, and my wife, who I love.

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Supplements
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Diet
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I work full time at UPS, so my calorie intake was high. For 4 days, I kept my calories at about 3,800, then 2,700 for the next 3 days. I drank a gallon of water each day.

My carbs mostly consisted of sweet potatoes, vegetables, and steamed brown rice. My protein was from fish and chicken. Fats were usually natural peanut butter and almonds.

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Training
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Day 1: Chest & Biceps

Bench Press: 3 sets of 8, 6, 4 reps
Incline Bench Press: 3 sets of 8, 6, 4 reps
Pec Dec: 2 sets of 10, 8 reps
Barbell Curl: 3 sets of 8, 6, 4 reps
Preacher Curls: 3 sets of 8, 6, 4 reps
Incline Alternate Dumbbell Curls: 2 sets of 10, 8 reps

Day 2: Cardio & Abs

Cardio: 30 minutes HIIT
Abs: 3-4 exercises

Day 3: Back & Calves

Lat Pulldowns: 3 sets of 8, 6, 4 reps
Bent Over Barbell Rows: 3 sets of 8, 6, 4 reps
Seated Cable Rows: 2 sets of 10, 8 reps
Seated Calf Raises: 5 sets of 8 reps

Day 4: Cardio & Abs

Cardio: 30 minutes HIIT
Abs: 3-4 exercises

Day 5: Shoulders & Triceps

Smith Machine Shoulder Press: 3 sets of 8, 6, 4 reps
Dumbbell Shrugs: 3 sets of 8, 6, 4 reps
Front Dumbbell Raises: 2 sets of 10, 8 reps
Close-Grip Bench Press: 3 sets of 8, 6, 4 reps
Skullcrushers: 3 sets of 8, 6, 4 reps
Triceps Pushdown: 2 sets of 10, 8 reps

Day 6: Cardio & Abs

Cardio: 30 minutes HIIT
Abs: 3-4 exercises

Day 7: Legs

Squats: 5 sets of 10 reps
Lying Leg Curl: 3 sets of 8, 6, 4 reps
Seated Leg Curl: 3 sets of 8, 6, 4 reps
Hack Squat: 3 sets of 10 reps

Click To Enlarge.
John Maldonado.

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Suggestions For Others
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Just take it one day at a time. If you fall off the diet one or two days, don't stress over it, just get right back on. I highly recommend a trainer to help guide you in the right direction.