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After Paul saw a picture of himself in a swimsuit he realized he was not content with the state of his body. See how Paul motivated himself to cut his body fat in half and completely reinvigorate his fitness!
Vital Stats
Name: Paul Afek
Email: paul.afek@gmail.com
Bodyspace: middlleagedguy
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Before:
Age: 50
Height: 6'2"
Weight: 200 lbs
Body Fat: 20%
Waist: 38"
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After:
Age: 55
Height: 6'2"
Weight: 220 lbs
Body Fat: 10%
Waist: 32"
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Why I Got Started
I saw a photo taken of me at a swimming area in Tucson (the "before" photo), and it brought home to me that I had gotten out of shape, and just didn't look good. I exercised some in the past, but got lazy, and I was eating a poor diet.
How I Did It
I decided to start exercising again, but this time I did more careful research on what was the best way to proceed. I decided to start lifting weights, initially doing a 3-day split program, and I started to run on the treadmill a few times a week, getting up to 3-4 miles at a time. I also started eating a high protein and lower carbohydrate diet. As I progressed I refined my weight-lifting routine, and have actually been doing a lot less cardio. I got good results after a few months, which gave me the motivation to continue.
 Click To Enlarge.
I Got Good Results After A Few Months, Which
Gave Me The Motivation To Continue.
Supplements
Note: Supplement dosages and schedule listed below in Diet section.
Diet
Meal 1: Meal 2: Note: Post workout day smoothie is: Meal 3: Meal 4: Meal 5: I eat with my family, so the menu varies. I try to keep dinner low in carbohydrates. Ex: Meal 6:
Training
I change my training routine every 6 months to a year, when I find that I am no longer making progress. It is important to not change plans too often, but if your logbook shows lack of progress, then it is time for a change. I seem to do better with lower volume programs, but I have changed things up with occasional higher-volume workouts. I am currently doing a DC program, with somewhat higher rep ranges as recommended for us "mature" lifters. I lift 3 times per week, but I occasionally take an extra day off if I feel I haven't recovered completely.
| TERMS YOU'LL NEED TO KNOW |
Rest Pause - Do a set to failure. Rest for 5-to-10 seconds then do a few more reps with the same weight. Do this once or a few times depending on your energy levels and how far you wish to push. With this technique you can take a weight you can only do for a certain number of reps and increase that amount.
Failure - That point in an exercise at which you have so fully fatigued your working muscles that they can no longer complete an additional repetition of a movement with strict biomechanics. You should always take your post-warm-up sets at least to the point of momentary muscular failure, and frequently past that point.
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Day 1:
Note: I stretch after each exercise or pair. Day 2:
Day 3:
Day 4:
Day 5:
Day 6:
Day 7: Rest
I will continue this for 6-8 weeks, or until I stop progressing, then I take a week or so off, then start again.
Click To Enlarge.
I Lift 3 Times A Week, But I Occasionally Take An Extra Day
Off If I Feel I Haven't Recovered Completely.
Suggestions For Others
A healthy lifestyle is not difficult to achieve, but it takes consistency. I see too many people follow a diet and exercise program for a while, then lose interest and go back to their previous habits. Just stick with it! I enjoy working out and the results it produces, and I hope to continue with it!
over40transformations@bodybuilding.com
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