By: Over 40 Transformation Of The Week

Before: 271 lbs

After: 257 lbs

Vital Stats

Name: Victor Newsom
Email: victor@victornewsom.com
Bodyspace: Supervic2007

Before:
Age: 40
Height: 6'2"
Weight: 271 lbs
Body Fat: 31%
Chest: 50.5"
Arms: 16.3"
Hips: 49.5"
Waist: 46.9"
Thighs: 30.6"

After:
Age: 41
Height: 6'2"
Weight: 257 lbs
Body Fat: 8.4%
Chest: 45"
Arms: 15.8"
Hips: 42.0"
Waist: 39.0"
Thighs: 26.5"

Why I Got Started

As I hit 40, I realized that I missed the athleticism I used to have even a few years prior. I knew that once I had gotten my Black Belt in Taekwondo and changed jobs, my training habits had fallen by the wayside and it was time to make a long term commitment to change. I decided to focus on an ambition I had experienced much earlier in my life - Bodybuilding!

Click Image To Enlarge.
Victor Newsom's Body Fat Progress.

How I Did It

I started fairly gradually and used body fat as my main target initially. My initial goal was to break 20% followed by 15%, 12%, and 10%. I started out by changing my gym membership to a location that was more convenient (and therefore more usable). I started to strengthen my nutrition and get more macronutrients (protein powders) and other supplements into my diet.

My progress was really helped when my wife caught the fitness fever and began her own transformation! Since then, I added more consistency to my diet, tracked it using a spreadsheet to help me stay on track through out the day, added professional measurements for tracking and corrections (My wife's trainer, Bus Leach, was invaluable in this effort), and stayed very committed to the schedule.

Click Image To Enlarge.
I've Stayed Very Committed To The Schedule.

Once I hit 10%, I revamped training over a 4 day window, fine tuned the diet plan (again - thank you Bus), and added cardio 4 days a week to the routine.

I also used BodySpace throughout this process to help my motivation and visualization efforts. The training videos on the SuperSite were a huge influence as were the many supplements I tried over the last 2 years.

Click Image To Enlarge.
The Training Videos On The
SuperSite Were A Huge Influence.

I really believe the good information I found in the articles section, motivation from BodySpace members and videos as well as the chance to track my progress with bodyblogs, photos etc. were critical to keeping me moving forward!

Check Out Victor's Wife's Transformation Here.

Supplements

This is a full list of all the supplements that I took over the course of my entire transformation.

• MuscleTech Anabolic Halo
• MuscleTech CryoTest
• MuscleTech Leukic
• MuscleTech Creakic
• MuscleTech Hydroxycut Hardcore
• MuscleTech Cell-Tech Hardcore
• MuscleTech NaNOX9
• MuscleTech Nitro-Tech Hardcore
• Biotest Hot-Rox
• Clif Builder's Bar
• Universal Animal Pak
• Universal Animal Stak
• EAS Myoplex Original
• Gaspari Nutrition MyoFusion

RELATED PRODUCT

Universal Presents: Animal Pak Since 1984, more competitive bodybuilders have cut their teeth on the Animal Pak than any other bodybuilding supplement in history. Why? Simple. Animal Pak gets the job done. It works. First time. Last time. Every time. [ Click here to learn more. ]

Diet

This meal plan centers around a principle of level, consistent caloric intake targeted at delivering caloric percentages as follows. It also targets a caloric deficit (my maintenance goal is 3700 calories adjusted for daily exercise calorie expenditures such as cardio so my nutrition plan is set to 3348 base to help fat burn).

Meal 1:

• 1.5 cups of orange juice
• 1 bagel
• 2 servings of cottage cheese

Meal 2:

• 1 protein bar
• 2 cups of milk

Meal 3:

• 3 slices of turkey
• 1 protein shake
• Yogurt

Meal 4:

• 1 protein shake

Meal 5:

• MuscleTech Cell-Tech Hardcore

Meal 6:

• 2 scoops of MuscleTech Nitro-Tech Hardcore
• 2 cups of milk

Meal 7:

• 2 boxes of raisins
• 2 chicken breasts

Protein: 23.92%
Carbs: 61.08%
Fats: 15.00%

Click Image To Enlarge.
Victor Newsom.

Training

Day 1: Chest, Shoulders & Triceps
• Decline Bench Press: 4 sets of 4, 8, 12, 16 reps
• Machine Bench Press: 4 sets of 4, 8, 12, 16 reps
• Pec Dec: 3 sets of 10, 10, 12 reps
• Dumbbell Shoulder Press: 4 sets of 4, 8, 12, 16 reps
• Lateral Raises: 3 sets of 12 reps
• Front Barbell Raise: 3 sets of 12 reps
• Dip Machine: 4 sets of 8, 8, 8, 10 reps
• Overhead Rope Extension: 3 sets of 10, 10, 12 reps
• Treadmill: 35 minutes

Click Here For A Printable Log Of Day 1: Chest, Shoulders & Triceps.

Day 2: Back, Biceps & Abs

• Pullups: 4 sets of 8, 8, 8, 10 reps
• Bent Over Barbell Rows: 3 sets of 8, 8, 10 reps
• Seated Cable Rows: 3 sets of 10, 10, 12 reps
• Close-Grip Pulldown: 3 sets of 10, 10, 12 reps
• Barbell Curl: 3 sets of 8, 8, 10 reps
• Preacher Curl: 3 sets of 8, 8, 10 reps
• Concentration Curl: 3 sets of 10, 10, 12 reps
• Hanging Leg Raises: 3 sets of 10, 10, 12 reps
• Reverse Crunches: 3 sets of 10, 10, 12 reps
• Decline Crunches: 3 sets of 20 reps
• Crunches: 3 sets of 20 reps

Click Here For A Printable Log Of Day 2: Back, Biceps & Abs.

Day 3: Cardio

• Treadmill: 30 minutes
• Park: 35 minutes of interval training

Day 4: Chest, Shoulders, Triceps & Abs

• Incline Dumbbell Press: 4 sets of 4, 8, 12, 16 reps
• Dumbbell Bench Press: 4 sets of 4, 8, 12, 16 reps
• Incline Dumbbell Flyes: 3 sets of 10, 10, 12 reps
• Machine Bench Press: 4 sets of 4, 8, 12, 16 reps
• Rear Delt Raises: 3 sets of 10, 10, 12 reps
• Lateral Raises: 3 sets of 10, 10, 12 reps
• Close-Grip Bench Press: 4 sets of 8, 8, 8, 10 reps
• Triceps Pushdown: 3 sets of 10, 10, 12 reps
• Hanging Leg Raises: 3 sets of 10, 10, 12 reps
• Reverse Crunches: 3 sets of 10, 10, 12 reps
• Decline Crunches: 3 sets of 20 reps
• Crunches: 3 sets of 20 reps

Click Here For A Printable Log Of Day 4: Chest, Shoulders, Triceps & Abs.

Day 5: Legs & Biceps

• Leg Press: 4 sets of 8, 8, 8, 10 reps
• Smith Machine Squat: 3 sets of 10, 10, 12 reps
• Dumbbell Lunges: 3 sets of 10, 10, 12 reps
• Leg Extensions: 3 sets of 10, 10, 12 reps
• Leg Curls: 3 sets of 8, 8, 10 reps
• Calf Press On Leg Press Machine: 4 sets of 12 reps
• Incline Dumbbell Curl: 3 sets of 8, 8, 10 reps
• One-Arm Preacher Curl: 3 sets of 8, 8, 10 reps
• Cable Curls: 3 sets of 10, 10, 12 reps
• Treadmill: 30 minutes

Click Here For A Printable Log Of Day 5: Legs & Biceps.

Day 6: Abs

• Hanging Leg Raises: 3 sets of 10, 10, 12 reps
• Reverse Crunches: 3 sets of 10, 10, 12 reps
• Decline Crunches: 3 sets of 20 reps
• Crunches: 3 sets of 20 reps
• Treadmill: 30 minutes

Click Here For A Printable Log Of Day 6: Abs.

Day 7: Rest

Suggestions For Others

Follow your passion! I believe this regardless of the direction. Mine has taken me to bodybuilding but it could be art, music, science, whatever! It is energizing to get up a 5:00 AM to do cardio but only because I am pursuing a goal I am passionate about. If I was not - it would not happen.

By focusing my goals around my passion, I seem to have enough time for everything that needs to happen and be happy with how I am spending the limited time available to me in my daily life. By being positive, focused, happy and energized, I am a better father, husband, friend, executive - you name it.

Click Image To Enlarge.
Follow Your Passion!

My only regret is not starting this journey sooner! There is plenty of advice, support, and tools here for everyone to be successful as long they have the passion!

Check Out Victor's Wife's Transformation Here.

over40transformations@bodybuilding.com

Recommend this article to a friend by e-mail here!

Back To Over 40 Transformation Of The Week's Main Page

Back To The Articles Main Page.

Related Articles
Over 40 Transformation Of The Week - Christopher Gordon!
Female Trainsformation Of The Week - Melita Jagic!
Over 40 Transformation Of The Week - Melanie Spencer

BSN Syntha-6 An Ultra-Premium Sustained Release Protein Powder! Learn More!