Name: Rick Stock

Email: rgs9559@yahoo.com

Bodyspace: rgs9559

Before: Age: 49 Height: 5'7" Weight: 248 lbs Body Fat: 30% Biceps: 13" Waist: 42"	After: Age: 51 Height: 5'7" Weight: 185 lbs Body Fat: 16% Biceps: 15" Waist: 36"

I had been using the treadmill regularly for about a year and a half before I started lifting. In January of 2009 I was diagnosed with a tumor in my chest. They could not biopsy it because it was too close to my heart. I had it removed in March 2009 and thank god it was benign.

I decided I would get in better shape and take care of myself. Began riding bike, using the treadmill and educating myself on fitness, which brought me here!

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I decided then that I would get in better shape and take care of myself.

Lifting weights at least 4 times per week, HIIT on the treadmill at least 3 times per week, riding my bike 12 miles at least once per week. I also walked my dog 3 miles everyday.

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I walked my dog 3 miles everyday.

With Breakfast:

• Fiber: 5.8g

Twice Daily:

• Multivitamin: 1 tab

Three Times Daily:

• Fish Oil: 1200mg
• L-Glutamine: 500mg

Pre Workout:

• Gaspari SuperPump Max: 1 serving

Morning, Pre Workout, Post Workout:

• Creatine: 2500mg
• Optimum Nutrition BCAA: 2000mg

Pre Workout, Post Workout, Afternoon Snack:

• Optimum Nutrition 100% Whey Protein: 32g

Before Bed:

• Optimum Nutrition 100% Casein: 24g

Occasionally With Cheat Meals:

• BSN Cheaters Relief: 3 caps before, 3 caps after

I try to get around 2000-2500 calories a day on average. I change up my snacks using fat free yogurt, almonds, and Special K bars.

A normal week day goes like this:

Meal 1:

• 3 cups Coffee
• 8 oz Orange Juice
• 28g plain instant Oatmeal

Pre Workout:

• 32g Optimum Nutrition 100% Whey Protein

Post Workout:

• 32g Optimum Nutrition 100% Whey Protein

Morning Snack:

• 1 oz Walnuts

Meal 2:

• 1 Healthy Choice Steamers entree (various)
• 8 oz 1% Milk

Afternoon Snack:

• 5.3 oz Fage Total O% Greek Yogurt

Or

• 32g Optimum Nutrition 100% Whey Protein

Meal 3:

• 5 oz boneless skinless Chicken Breast
• ½ cup Spinach, frozen, chopped w/o salt
• 1 serving Garden Salad

Late Snack:

• 1 oz Walnuts
• 24g Optimum Nutrition 100% Casein
• 8 oz 1% Milk

I recently just finished a 6-week mass-building workout program. This was the first time I did anything this intense, but it worked great. I do all my training in my basement, I have never been to a gym.

My cardio is high intensity training on the treadmill - walk 2 minutes at 4 miles per hour, run for 1 minute at 8 or more mph.

Day 1: Legs/Back/Abs

• AM Cardio: 24 min HIIT on Treadmill
• Barbell Squat: 4 sets of 12 reps
• Barbell Deadlift: 3 sets of 12 reps
• Lying Leg Curls: 4 sets of 15 reps
• Calf Raises with Bands: 4 sets of 20 reps
• Sit-ups: 3 sets of 15 reps

Day 2: Chest/Triceps

• Barbell Incline Bench Press: 4 sets of 12 reps
• Dumbbell Bench Press: 3 sets of 12 reps
• Triceps Pushdown: 3 sets of 15 reps
• Bench Dips: 4 sets of 15 reps
• Seated Dumbbell Triceps Extension: 3 sets of 15 reps, each arm

Day 3: Back/Arms

• Wide-Grip Lat Pulldown: 5 sets of 15 reps
• Barbell Bent Over Row: 5 sets of 12 reps
• Barbell Shrug: 5 sets of 12 reps
• Bent Over Two Dumbbell Row: 3 sets of 15 reps
• Standing Dumbbell Triceps Extension: 3 sets of 15 reps
• Barbell Curl: 5 sets of 12 reps
• Seated Dumbbell Curl: 3 sets of 12 reps
• Reverse Barbell Curl: 3 sets of 12 reps

Day 4: Repeat Day 2's Workout/AM Cardio

• 24 min HIIT on Treadmill

Day 5: Repeat Day 1's Workout

Day 6: AM Cardio

• 24 min HIIT on Treadmill

Day 7: Rest

Log everything. I use a program called Weight By Date Pro to keep track of my diet and workouts. It helps you see your progress.

You don't need an expensive gym membership to get started, actually I think you get motivated by yourself first and then maybe later go to a gym for the extra help you may need.

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