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Over 40 Transformation Of The Week - Stephen Parks!

Stephen's determination came from an existing knee and back injury. He wanted to see how far he could physically and mentally push himself. Read on to learn how he shed 22% body fat!

Before:
184 lbs

After:
175 lbs

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Vital Stats
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Name: Stephen Parks
BodySpace: http://bodyspace.bodybuilding.com/baldboy4/

Before:
Age: 43
Height: 5'10"
Weight: 184 lbs
Body Fat: 28%

After:
Age: 44
Height: 5'10"
Weight: 175 lbs
Body Fat: 6%

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Why I Got Started
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I have been athletic and competitive all of my life. I started lifting weights more seriously because of constant knee and back pain and as I started to progress in my training I realized I wanted to see if I could take this to an extreme.

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Stephen Parks' Weight Loss Progress.

I connected with the right people and the right trainer and set some rigid, serious goals. My goal was to compete in the 2008 New Brunswick Bodybuilding Championships and just look like I belong. I ended up winning one of my divisions.

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I Ended Up Winning One Of My Divisions.

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Supplements
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Diet
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Diet was the key to my success in my first competition. 16 weeks out I began a "clean-up" diet of high protein and complex carbohydrates consisting of 40% protein, 40% carbohydrates, 20% fat. Protein was in the form of egg whites, chicken, turkey and lean steak. Carbohydrates were in the form of sweet potatoes, whole wheat pasta and fruit.

As the competition came closer, the diet became rigid, more protein in the form of chicken and turkey and less carbohydrates in the form of sweet potatoes. Water intake was considerable, starting at 6 liters per day and ending at 12-to-14 liters up to the competition.

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Diet Was The Key To My Success.

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Training
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Sunday: Legs

Leg Extension - 3 X 30 - 10 Toe In, 10 Toe Out, 10 Toe Straight
Leg Curls - 3 X 10-12
Squats - 3 X 10-12
Leg Press - 3 X 20 - 10 Feet Apart/10 Feet Together
Walking Lunges With Weights - 4 Sets (30 Steps Per Set)
Calve Raises - Standing - 3 X 10-12
Calve Raises - Seated - 3 X 10-12

print Click Here For A Printable Log Of Sunday: Legs.

Monday: Chest & Triceps

Flat Bench Press - 3 X 10-12
Incline Dumbbell Press - 3 X 10-12
Decline Dumbbell Press - 3 X 10-12
Superset 1: Incline Barbell Press - 3 X 10-12
Superset 1: Incline Flies - 3 X 10-12
Superset 2: Cable Crossovers - 3 X 10-12
Superset 2: Pushups To Exhaustion
Rope Cable Pushdowns - 3 X 10-12
Skull Crushers - 3 X 10-12
Triceps Extensions - 3 X 10-12
Triceps Dips - 3 X 10-12

print Click Here For A Printable Log Of Monday: Chest & Triceps.

Tuesday: Back & Biceps

Wide Grip Pull-Ups - 3 X 10-12
Wide Grip Pulldowns - 3 X 10-12
Seated Cable Rows - 3 X 10-12
Dumbbell Bent Over Rows - 3 X 10-12
Side To Side Pull-Ups - 3 X 10-12
Reverse Flyes - 3 X 10-12
Alternate Dumbbell Curls - 3 X 10-12
Barbell Standing Curls - 3 X 10-12
EZ Bar Curls - 3 X 10-12
Hammer Curls - 3 X 10-12

print Click Here For A Printable Log Of Tuesday: Back & Biceps.

Wednesday: Shoulders & Light Legs

Smith Machine Shoulder Press - 3 X 10-12
Dumbbell Press - 3 X 10-12
Reverse Flyes - 3 X 10-12
Cable Shoulder Extensions - 3 X 10-12
Leg Extension - 3 X 30 - 10 Toe In, 10 Toe Out, 10 Toe Straight
Leg Curls - 3 X 10-12
Walking Lunges With Weights - 4 Sets (30 Steps Per Set)
Calve Raises - Standing - 3 X 10-12
Calve Raises - Seated - 3 X 10-12

print Click Here For A Printable Log Of Wednesday: Shoulders & Light Legs.

Thursday: Arms

Superset 1: Alternate Bicep Curls - 3 X 10-12
Superset 1: Tricep Cable Reverse Grip Pulldowns - 3 X 10-12
Superset 2: Rope Bicep Curls - 3 X 10-12
Superset 2: Straight Bar Pulldowns - 3 X 10-12
Superset 3: EZ Bar Curls - 3 X 10-12
Superset 3: Skull Crushers - 3 X 10-12

print Click Here For A Printable Log Of Thursday: Arms.

Suggestions For Others
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Find and listen to your trainer! No matter when times are rough and the diet seems to be overwhelming you. Stick to the plan ... always stick to the plan.

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Find And Listen To Your Trainer.

over40transformations@bodybuilding.com