Over 40 Transformation Of The Week - Rick Voss!

Rick's knee troubles caused him to re-evaluate his current physique. Once he finally decided to shed the extra weight, he became hooked on bodybuilding. Read on to learn how he shed 28 pounds!
Before Before:
200 lbs
After After:
172 lbs

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Vital Stats
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Name: Rick Voss
Email: rvoss524@comcast.net
BodySpace: 100percentbeef

Before:
Height: 5'8"
Weight: 200 lbs

After:
Height: 5'8"
Weight: 172 lbs

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Why I Got Started
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In 2007 I weighted over 200 pounds. I was squeezing into my size 36-inch pants, had a middle age gut which I thought went with being middle age, and then my life changed. The osteoarthritis in my knees began to deteriorate and I had trouble walking from the parking lot to my office, approximately 1/2 mile walk.

One day, I stopped mid-way on my route, and just about broke down, envisioning needing a walker. I finally went to see my doctor who, after looking at my X-rays, recommended a knee replacement.

Rick Voss
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I Just About Broke Down.

In addition to having difficulty walking, I was taking 2 ibuprofen daily, and icing my knees to stop the throbbing when I tried to sleep. I was ready to have my doctor cut out my knee because it hurt so much, thinking anything would be better than that constant pain.

Before agreeing to the knee replacement, I asked my doctor about "alternative" measures. He recommended that I lose weight, take 600 mg of glucosamine sulfate and 600 mg omega-3 fish oil times a day, and begin doing light exercise. Little by little I realized I didn't need to take ibuprofen anymore.

I joined Bodybuilding.com, and began meeting with a fitness trainer who worked up a resistance and cardio exercise program for me. I did about 30-40 minutes on the elliptical machine, I stopped doing the treadmill as that only inflamed my knees even more, and I began following the German Volume Training method for about 6 months, and began to see results that I liked.

Rick Voss
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I Began To See Results.

I alternated my workouts with the stationary upright cycle. I did this for about a year, and was pretty pleased by the results. Then I decided to take the plunge and work with pro bodybuilder Bill Davey. I met with Bill once per week primarily focusing on balanced nutrition and restricting calories.

With the help of the Bodybugg I got my body fat down to about 11.2% and began hardcore bodybuilding. After bodybuilding intensively for a year I entered my first two competitions. I placed 5th at the NPC Delaware State/Open Men's Middleweight (2008), Wilmington, DE, and placed 2nd at the OCB Mid-Atlantic Natural Classic, Master's Over 50, (2008), Burlington, NJ.

Rick Voss
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I Was Pleased With The Results.

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Supplements
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Diet
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Basically, my nutrition plan is based on 60% carbs, 40% protein, and 10% fats. The carbs are mostly oatmeal, brown rice, whole wheat bread and pasta, fibrous green veggies, non-fat cottage cheese, and potatoes (yams and red). I also eat 1 grapefruit every day, and a couple of tangerines.

I also like to include blackberries, raspberries and blueberries (with fat-free yogurt). The protein is mostly from chicken, fish, ground buffalo/bison and eggs. Fats are mostly from nuts and olive oil. I have to admit I also eat about 40 grams of high (60-70%) cocoa dark chocolate a couple times per week. I'll also drink a glass of dry red wine once a week or so.

When bulking, I eat about 6-8 ounces of protein at main meals; this is reduced to 2-4 ounces when cutting. I eat three whole food meals and three mini-meals of whey protein supplements or protein bars.

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Training
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Suggestions For Others
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The most important thing I learned about bodybuilding is the value of working with a pro trainer. I worked with Bill Davey and Brian Chamberlain (NPC Pros), and am now working with Joe Franco (OCB Pro) who is helping me prepare for the next season.

Rick Voss
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Rick Voss.

Working with pros has helped me avoid making critical mistakes in training and have provided incredible support and encouragement along the way.