The Man In The Mirror — The 3-Step Plan To Fitness Accountability

Mark was not happy with the person he saw in the mirror and was determined to make a change. Read on to see the steps that Mark took toward changing his body and life.

Vital Stats

Name: Mark (James) Bechard

Email: flex4u69@yahoo.com

Bodyspace: metallicafan4u6

Mark (James) Bechard Mark (James) Bechard

Before:

Age:
35
Height:
5'9"
Weight:
270 lbs
Body Fat:
28.5%
Waist:
42"

After:

Age:
39
Height:
5'9"
Weight:
184 lbs
Body Fat:
10.1%
Waist:
34"

Why I Got Started

I decided it was time for a change. I have always been overweight and spent a lot of time in and out of the gym but was never serious about it. I was just not happy with who I was and what I looked like, which led to other issues like depression.

So three things had to happen, first I had to get serious about making my change.

Second I joined BodySpace so I could hold myself more accountable by tracking what I did.

Third for extra support I hired an online trainer and coach … one that is well known throughout the website, Mr. Steve Poynter.

It was like it was all meant to be, I started and progress was immediate. I have never looked back and never want to.

Mark loves testing his FLEXibility.
+ Click To Enlarge.
Mark loves testing his FLEXibility.


How I Did It

I did ALL of my change through hard work, dedication and being smarter about the diet choices. I made a plan to go to the gym daily and small goals to start with for each month.

I lifted weights like I never lifted before and got more into the cardio portion of the workouts like never before. After the first bit of weight was dropped I started running, something I have never done before.

That really started to burn the calories and fuel the weight loss even more. Once I started to see real physical change I was addicted and had to push harder for more.

Even with all of the changes I have gone through to this point, I am not done. This is just the beginning.

This fit addict won't be kicking his habit anytime soon. This fit addict won't be kicking his habit anytime soon.
+ Click To Enlarge.
This fit addict won't be kicking his habit anytime soon.


Supplements


Once Daily:
Daily In Each Protein Shake:
3 Times Daily With Larger Meals:
Pre Workout Lifting Day / Pre Workout Cardio Days:
Post Workout:
Early Evening Lifting Days Only:

Diet


Meal 1: 7am
Meal 2: Post Workout 10:00-10:30am
Meal 3: 1pm
Meal 4: 3:30pm
Meal 5: 6:30pm

All meals with bottle of water - minimum of 80 oz water daily.

Training


Day 1: Legs/Core
Exercises
Wide Stance Barbell Squat Wide Stance Barbell Squat Wide Stance Barbell Squat
4 sets of 12, 10, 8, 12 reps
Hack Squat Hack Squat Hack Squat
4 sets of 12, 10, 8, 15 reps
Leg Press Leg Press Leg Press
4 sets of 12, 10, 8, 12 reps
Leg Extensions Leg Extensions Leg Extensions
4 sets of 10, 10, 8, 6 reps
Standing Calf Raises Standing Calf Raises Standing Calf Raises
4 sets of 15, 15, 12, 10 reps
Barbell Deadlift Barbell Deadlift Barbell Deadlift
4 sets of 12, 10, 8, 12 reps
Lying Leg Curls Lying Leg Curls Lying Leg Curls
4 sets of 10, 9, 8, 6 reps
Hanging Leg Raise Hanging Leg Raise Hanging Leg Raise
6 sets of 18 reps
Day 2: Chest/Core
Exercises
Pushups Pushups Pushups
4 sets of 15 reps
Incline Dumbbell Press Incline Dumbbell Press Incline Dumbbell Press
4 sets of 12, 12, 10, 8 reps
Cable Crossover Cable Crossover Cable Crossover
4 sets of 12, 12, 10, 15 reps
Dips - Chest Version Dips - Chest Version Dips - Chest Version
4 sets of 12 reps
Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension
4 sets of 12, 10, 8, 7 reps
Decline Crunch Decline Crunch Decline Crunch
6 sets of 20 reps
Hanging Leg Raise Hanging Leg Raise Hanging Leg Raise
6 sets of 18 reps
Day 3: Cardio/Core
Cardio
Stairmaster Stairmaster Stairmaster
30 min
Bicycling, Stationary Bicycling, Stationary Bicycling, Stationary
20 min
6.5 miles
Walking, Treadmill Walking, Treadmill Walking, Treadmill
15 min
4 mph pace
Exercises
Exercise Ball Crunch Exercise Ball Crunch Exercise Ball Crunch
6 sets of 20 reps
Oblique Crunches Oblique Crunches Oblique Crunches
6 sets of 15 reps, each side
Day 4: Hamstrings/Back/Shoulders
Exercises
Dumbbell Lunges Dumbbell Lunges Dumbbell Lunges
4 sets of 12 steps, each leg
Barbell Deadlift Barbell Deadlift Barbell Deadlift
4 sets of 12, 10, 8, 6 reps
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown
4 sets of 12, 10, 9, 8 reps
One-Arm Dumbbell Row One-Arm Dumbbell Row One-Arm Dumbbell Row
4 sets of 12, 12, 10, 10 reps
Upright Cable Row Upright Cable Row Upright Cable Row
4 sets of 12 reps
Barbell Shrug Barbell Shrug Barbell Shrug
4 sets of 12 reps
Smith Machine Upright Row Smith Machine Upright Row Smith Machine Upright Row
4 sets of 10, 10, 8, 7 reps
Day 5: Shoulders/Biceps/Core
Exercises
Dumbbell Shoulder Press Dumbbell Shoulder Press Dumbbell Shoulder Press
4 sets of 10, 10, 8, 10 reps
Standing Low-Pulley Deltoid Raise Standing Low-Pulley Deltoid Raise Standing Low-Pulley Deltoid Raise
4 sets of 12, 10, 8, 7 reps
Dumbbell Bicep Curl Dumbbell Bicep Curl Dumbbell Bicep Curl
6 sets of 12, 10, 8, 6, 9, 10 reps
Close-Grip EZ Bar Curl Close-Grip EZ Bar Curl Close-Grip EZ Bar Curl
4 sets of 10, 8, 8, 10 reps
Bent-Knee Hip Raise Bent-Knee Hip Raise Bent-Knee Hip Raise
6 sets of 15 reps
Decline Crunch Decline Crunch Decline Crunch
6 sets of 20 reps
Day 6: Rest

Day 7: Cardio/Core
Exercises
Running, Treadmill Running, Treadmill Running, Treadmill
5 mile
incline of 1.5%
Stairmaster Stairmaster Stairmaster
30 min
75 steps per minute
Bicycling, Stationary Bicycling, Stationary Bicycling, Stationary
20 min
6.5 miles
Decline Crunch Decline Crunch Decline Crunch
6 sets of 20 reps
Oblique Crunches Oblique Crunches Oblique Crunches
6 sets of 12 reps
Hanging Leg Raise Hanging Leg Raise Hanging Leg Raise
6 sets of 18 reps

Suggestions for Others

  • Stay true to yourself.
  • Set realistic goals.
  • Stay motivated and stay positive.
  • Forget the scale - clothes and mirrors never lie.
  • Get a plan and stick to it.
  • Keep yourself accountable for what you do and your diet plan.
  • Keep your friends updated on what you are doing so they can help you keep on track as well.
  • Find what works for you.
  • Diet fads don't work, gadgets you see on TV are crap so avoid wasting your money on them.
  • Get a gym membership and use it.
  • Push yourself hard each and every day, that is what this is all about.

Special thanks

Steve Poynter at fitnesspoynters.com for helping out with diet and training tips and guides. Also to Team Poynter on Facebook for support and nutrition ideas.

I also what to thank my photographer for the great pictures and dealing with me during each photo shoot - Ashley from Ashley Maas Photography. This is a journey that one cannot face alone so thank you all!

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