This P.E. Teacher Decided To Practice What He Preached

Faced with health problems and a gym full of students who didn't respect him as a leader, Mynor Mendoza finally decided he had to lose weight.

At just 30 years old, Mynor Mendoza tipped the scales at 306 pounds. He was prediabetic and suffered from sciatica. He had high cholesterol and adult-onset asthma. He was hospitalized on a near-monthly basis for illnesses and injuries.

"Sometimes, I would be bedridden for days," remembers Mynor. "This forced my wife and mom to have to take care of me. I felt helpless and useless. I would lay in bed for days, wondering whether I could go on living like this."

Mynor's health problems finally scared him straight. After a visit to his doctor, he committed to taking back control of his health by regaining control of his weight.

This is Mynor's story.

Was your weight always a struggle for you?

I was actually an athlete when I was a kid, so I was fit all through high school and into college. After that, I started working, and life got in the way. At one point, I had three jobs. I was eating out for every meal and was really stressed out. That led to more weight gain. My weight started ballooning. By the time I was 21, I was probably close to 260 pounds. It crept up from there.

Before 306 lbs.
After 179 lbs.
Age: 30
Height: 6'1"
Weight: 306 lbs.
Body Fat: 48%
Age: 31
Height: 6'1"
Weight: 179 lbs.
Body Fat: 7%

Did you ever try to lose weight?

I would just go and work out at the gym, but I almost exclusively did cardio—I'd walk on the treadmill for a bit, and that'd be it. The issue is that I still wasn't eating properly. I'd get done at the gym and feel like I deserved a treat, so I'd go straight to McDonald's. It was very counterproductive. At other times, I'd try running, but I was so big I couldn't run enough to make a difference.

I was 30 years old, and a doctor told me I had such bad sciatica I was going to be disabled.
I was 30 years old, and a doctor told me I had such bad sciatica I was going to be disabled.

You work as a P.E. teacher. How did your weight affect your job?

The students would call me out all the time for asking them to do things I couldn't do. They'd say that if I wanted them to do something, I had to show them how to do it. That was really hard, because they were asking me to do things like high knees or push-ups, and I just couldn't.

What was your turning point or "aha" moment?

I was 30 years old, and a doctor told me I had such bad sciatica I was going to be disabled. I didn't want to have surgery. That was a huge wakeup call for me.

I tried a bunch of different things right off the bat. I turned my garage into a gym. I did tons of research, and bought a meal plan. I started Insanity Max 30, ran with my wife, and lifted weights.

How did you keep yourself motivated?

On the second day, I was on a jog with my wife. I was dying after about 3 minutes and had to walk the rest of the way. I felt pathetic and wanted to quit. I was embarrassed, but as I caught my breath, I realized this was the reason I got this big. I always quit. I was determined not to quit this time. That kept me going.

Why did you decide to build a home gym?

To be honest, I was embarrassed to go to a public gym. I didn't want to be the fat guy in the room. The gyms in LA have a lot of fit people, which was intimidating. I'd signed up at the YMCA and other gyms a few times before, but it was just an intimidating experience.

I also knew that if I had to drive to the gym after work, it would be easier to make excuses, like I was too tired or there was too much traffic. I couldn't make that excuse if the gym was right behind my house.

The first thing I started doing was Insanity Max 30, but I knew that if I was going to build the body I wanted, I'd have to start building muscle.
The first thing I started doing was Insanity Max 30, but I knew that if I was going to build the body I wanted, I'd have to start building muscle.

How did you build your workouts?

I looked online at Bodybuilding.com, read books, and looked at articles. The first thing I started doing was Insanity Max 30, but I knew that if I was going to build the body I wanted, I'd have to start building muscle. I learned as much as I could from reading about weight training—figuring out how many reps and sets I should do and how to target each muscle group. I ended up creating my own workouts based on my research and then used trial and error to see what worked best for my body.

What do your workouts look like now?

Monday
1
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

2
Triceps Pushdown - Rope Attachment Triceps Pushdown - Rope Attachment

3

Barbell Curl

6 sets of 12 reps
Barbell Curl Barbell Curl

4
Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl

5

One-Arm Dumbbell Row

6 sets of 20 reps
One-Arm Dumbbell Row One-Arm Dumbbell Row

6
Barbell Incline Bench Press Medium-Grip Barbell Incline Bench Press Medium-Grip

7

Alternate Hammer Curl

6 sets of 12 reps
Alternate Hammer Curl Alternate Hammer Curl

8

Tricep Dumbbell Kickback

6 sets of 20 reps
Tricep Dumbbell Kickback Tricep Dumbbell Kickback

9
Hammer Grip Incline DB Bench Press Hammer Grip Incline DB Bench Press

10

Dips - Chest Version

6 sets of 8 to 10 reps
Dips - Chest Version Dips - Chest Version

11

Pullups

6 sets of 6 reps
Pullups Pullups

12

T-Bar Row

6 sets of 10 reps
T-Bar Row T-Bar Row

Tuesday
1

Barbell Squat

6 sets of 12-20 reps
Barbell Squat Barbell Squat

2

Standing Barbell Calf Raise

6 sets of at 10-20 reps
Standing Barbell Calf Raise Standing Barbell Calf Raise

3

Leg Extensions

6 sets of 12-20 reps
Leg Extensions Leg Extensions

4

Dumbbell Lunges

6 sets of 16 reps
Dumbbell Lunges Dumbbell Lunges

5

Lying Leg Curls

6 sets of 8 reps
Lying Leg Curls Lying Leg Curls

6

Sumo Deadlift

6 sets of 10 reps
Sumo Deadlift Sumo Deadlift

7

Kettlebell Sumo Squat

6 sets of 6 reps
Kettlebell Sumo Squat Kettlebell Sumo Squat

Wednesday
1

Side Lateral Raise

6 sets of 12 reps
Side Lateral Raise Side Lateral Raise

2

Dumbbell Shoulder Press

6 sets of 8 reps
Dumbbell Shoulder Press Dumbbell Shoulder Press

3

Barbell Shrug

6 sets of 10 reps
Barbell Shrug Barbell Shrug

4

Front Dumbbell Raise

6 sets of 12 reps
Front Dumbbell Raise Front Dumbbell Raise

5

Upright Barbell Row

6 sets of 10 reps
Upright Barbell Row Upright Barbell Row

6

Dumbbell Rear Delt Row

3 sets of 8 reps
Dumbbell Rear Delt Row Dumbbell Rear Delt Row

7

Dumbbell Shrug

6 sets of 10 reps
Dumbbell Shrug Dumbbell Shrug

8

Wide-Grip Lat Pulldown

6 sets of 10 reps
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

9

Standing Military Press

6 sets of 10 reps
Standing Military Press Standing Military Press

10

Seated Cable Rows

6 sets of 10 reps
Seated Cable Rows Seated Cable Rows

11

Straight-Arm Pulldown

6 sets of 6 reps
Straight-Arm Pulldown Straight-Arm Pulldown

12

EZ-Bar Skullcrusher

6 sets of 6 reps
EZ-Bar Skullcrusher EZ-Bar Skullcrusher

13

Hanging Leg Raise

6 sets of 10 reps
Hanging Leg Raise Hanging Leg Raise

14
One-Arm High-Pulley Cable Side Bends One-Arm High-Pulley Cable Side Bends

15

Dumbbell Side Bend

6 sets of 20 reps
Dumbbell Side Bend Dumbbell Side Bend

Thursday
1
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

2
Rope Straight-Arm Pulldown Rope Straight-Arm Pulldown

3

Barbell Curl

6 sets of 12 reps
Barbell Curl Barbell Curl

4

Alternate Hammer Curl

6 sets of 12 reps
Alternate Hammer Curl Alternate Hammer Curl

5

One-Arm Dumbbell Row

6 sets of 20 reps
One-Arm Dumbbell Row One-Arm Dumbbell Row

6
Barbell Incline Bench Press Medium-Grip Barbell Incline Bench Press Medium-Grip

7
Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl

8

Tricep Dumbbell Kickback

6 sets of 20 reps
Tricep Dumbbell Kickback Tricep Dumbbell Kickback

9
Hammer Grip Incline DB Bench Press Hammer Grip Incline DB Bench Press

10

Dips - Chest Version

6 sets of 8 to 10 reps
Dips - Chest Version Dips - Chest Version

11

Pullups

6 sets of 6 reps
Pullups Pullups

12

T-Bar Row

6 sets of 10 reps
T-Bar Row T-Bar Row

Friday
1

Barbell Squat

6 sets of 12-20 reps
Barbell Squat Barbell Squat

2

Standing Barbell Calf Raise

6 sets of at 10-20 reps
Standing Barbell Calf Raise Standing Barbell Calf Raise

3

Leg Extensions

6 sets of 12-20 reps
Leg Extensions Leg Extensions

4

Dumbbell Lunges

6 sets of 16 reps
Dumbbell Lunges Dumbbell Lunges

5

Lying Leg Curls

6 sets of 8 reps
Lying Leg Curls Lying Leg Curls

6

Sumo Deadlift

6 sets of 10 reps
Sumo Deadlift Sumo Deadlift

7

Kettlebell Sumo Squat

6 sets of 6 reps
Kettlebell Sumo Squat Kettlebell Sumo Squat

Saturday
1

Side Lateral Raise

6 sets of 12 reps
Side Lateral Raise Side Lateral Raise

2

Dumbbell Shoulder Press

6 sets of 8 reps
Dumbbell Shoulder Press Dumbbell Shoulder Press

3

Barbell Shrug

6 sets of 10 reps
Barbell Shrug Barbell Shrug

4

Front Dumbbell Raise

6 sets of 12 reps
Front Dumbbell Raise Front Dumbbell Raise

5

Upright Barbell Row

6 sets of 10 reps
Upright Barbell Row Upright Barbell Row

6
Seated Bent-Over Rear Delt Raise Seated Bent-Over Rear Delt Raise

7

Dumbbell Shrug

6 sets of 10 reps
Dumbbell Shrug Dumbbell Shrug

8

Wide-Grip Lat Pulldown

6 sets of 10 reps
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

9

Standing Military Press

6 sets of 10 reps
Standing Military Press Standing Military Press

10

Seated Cable Rows

6 sets of 10 reps
Seated Cable Rows Seated Cable Rows

11

Straight-Arm Pulldown

6 sets of 6 reps
Straight-Arm Pulldown Straight-Arm Pulldown

12

EZ-Bar Skullcrusher

6 sets of 6 reps
EZ-Bar Skullcrusher EZ-Bar Skullcrusher

13
Flat Bench Lying Leg Raise Flat Bench Lying Leg Raise

14
One-Arm High-Pulley Cable Side Bends One-Arm High-Pulley Cable Side Bends

15

Dumbbell Side Bend

6 sets of 20 reps
Dumbbell Side Bend Dumbbell Side Bend

Sunday: rest

How did you find your first meal plan?

My meal plan was something that I purchased online. It was really basic—lots of chicken and vegetables. After using the meal plan for a while, I started reading up on meal plans and realized it isn't too complicated to build your own. Now I do my own meal preps following IIFYM—if it fits your macros.

What does your meal plan look like now?

Meal 1
oats

Oats 1 cup


egg whites

egg whites 1 cup


truvia

truvia to taste


olive oil

olive oil 1/2 tbsp


Meal 2

whey protein 1 scoop


cashews

cashews 1/2 cup


Meal 3
chicken

chicken 6 oz


white rice

white rice 1 cup


broccoli

broccoli 1/3 cup


Meal 4

whey protein 1 scoop


cashews

cashews 1/2 cup


Meal 5
chicken

chicken 6 oz


white rice

white rice 1/2 cup


broccoli

vegetables 1/2 cup


Ingredients
eggs

eggs 3


egg whites

egg whites 3


How did Bodybuilding.com affect your transformation?

I ended up deciding to enter a competition. There were some articles on Bodybuilding.com that were really helpful leading up to that: "5 Mistakes Beginners Make During Contest Prep" and "A Guide For Beginner's Contest Prep."

How did your competition go?

I competed in the transformation category and won. When I stepped onstage, I got a standing ovation. I'd never done anything like that in my life. The feeling was unexplainable. I was so proud of myself for the first time in a long time that I cried on stage.

I was so proud of myself for the first time in a long time that I cried on stage.
I was so proud of myself for the first time in a long time that I cried on stage.

Do your students treat you differently now that you're in better shape?

Now that I'm able to be a role model and lead, a lot of my kids have noticed. Some of them have been with me from sixth to eighth grade. They've seen me on every step of my journey and, in some cases, joined me. I've had kids who've started losing weight tell me that I motivated and inspired them to do it.

Mynor's Favorite Gym Tracks

Kid Cudi
"Pursuit of Happiness"
Survivor
"Eye of the Tiger"
Linkin Park
"Faint"
Sublime
"Date Rape"
Kid Cudi
"Pursuit of Happiness"
Survivor
"Eye of the Tiger"
Linkin Park
"Faint"
Sublime
"Date Rape"


We Want Your Story!

Have you transformed your body by burning fat or building muscle? We want to tell your story. Send your before and after photos, plus a brief paragraph about your experience, to transformations@bodybuilding.com for a chance to be featured on Bodybuilding.com!