Bodybuilding.com - Transformation Of The Week - Paul Bradley!

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Did you know?
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 is known as failure.

After spending most of my life being overweight (294 Lbs.), I decided it was time to make a change and loose the idea that I was a naturally big person. See how I made my transformation.

Transformation Of The Week - Paul Bradley!

By: Paul Bradley

Before:
Height: 5'9"
Weight: 294lbs
BF: over 30%

After:
Weight: 198lbs
BF: 12-14%

Why You Got Started?

I have always been overweight even as a young child. Food was very important to me and I liked sweets and fast food. I never did much exercise, as my family was not really inclined that way and I grew up believing that I was naturally a big person and I could never change that.

My weight really shot up when I got into a steady relationship about 6 years ago. Because I had found my perfect partner I thought I could be even lazier! I ran a pub for about a year which didn't help as my diet consisted mostly of beer and crisps. I got a new job working in an office and one of the perks was a discounted gym membership.

12 Months Ago With My Girlfriend & A Friend.

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I joined my local gym (Reps, Worthing) who were very helpful and offered advice and encouragement. I was fed up with looking in the mirror and seeing someone unattractive in it. I had been kidding myself. I didn't want to be fat I wanted to be muscular and fit.

How You Did It?

I didn't know much about training so a friend of mine who had trained on and off for years showed me the basics.

I started off with cardio on the x trainer every day and circuit training 5 times a week. I began to get strong quite quickly and I enjoyed the weights so after a couple of weeks I split my routine into body parts so I could concentrate on developing muscle groups individually.

Circuit Training!
'Circuit training' is an excellent way to simultaneously build strength and stamina. Full workout circuit included!
[ Click here to learn more. ]

I increased the cardio to 45 mins per day and walked and ran during the day whenever possible. My diet was low carb which worked very well for the first 2 months but then my body became used to it and I stopped losing weight.

I researched diet more and began a weigh lifters bulking diet which worked wonders for me. I was increasing muscle and losing fat! Diet has remained the same ever since. I allow one cheat day per week but I am very strict with my diet and training.

Sometimes I don't feel like eating the right things or going to the gym but I force myself knowing that I will feel great afterwards. I train on my own so I am not relying on anyone else to motivate me. The goal I have set myself is to look good and get stronger.

Sometimes I Just Don't Like
Eating The Right Things.

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What Supplements Did You Take?

I use whey protein from Reflex and Garnell nutrition. For a post workout drink I mix the whey with Now Foods Dextrose (2g of dextrose for every gram of protein in the shake) this prevents breakdown of muscle after workout.

At night I use anabolic muscle milk which contains slow digesting proteins to keep my body anabolic while I am sleeping. I drink a lot of green tea which I believe aided my fat loss.

Give Us A Sample Week Of Your Diet.

Meal 1 - 45 mins after cardio 6 egg whites one yolk scrambled with low carb ketchup. 1/2 bowl of oats with 1 scoop of whey protein.
Meal 2 - protein and veg (protein is tuna steak, lean beef, chicken breast or turkey). I avoid anything with high sugar (peas and tomatoes for example).
Meal 3 - as meal 2
Meal 4 - as meal 2
Workout
Meal 5 - PWO shake with whey and dextrose
Meal 6 - Protein and carbs (normally half cup of brown rice)
Meal 7 - as meal 2
Meal 8 - shake before bed of whey and micellar casein to aid anabolic function throughout the night.

Sample Week Of Training

Mon - Chest & Tris.

Click Here For A Printable Log Of Mon - Chest & Tris.

Tues - Legs.

Click Here For A Printable Log Of Tues - Legs.

Weds - Back & Biceps.

Click Here For A Printable Log Of Weds - Back & Biceps.

Thursday - Calves

seated

standing calf raise

Click Here For A Printable Log Of Thursday - Calves.

Friday - Shoulders

Click Here For A Printable Log Of Friday - Shoulders.

Sat/Sun - Off apart from cardio.

Cardio is done every day for 30 minutes in the morning on an empty stomach. I do 200 crunches every evening for abs.

Every couple of weeks I go for max bench and max squat. Max bench is 160 kilos. and max squat is 220 kilos.

Note: 1 KILO = 2.2 POUNDS.

Suggestions For Others

Do as much research as possible. Nothing worked for me until my diet was worked out properly. I found out how many calories I needed per day and gradually altered my diet until I was losing fat and packing on muscle.

Click To Enlarge.

It's no good thinking you have a good diet you must put the time in to work it out. Same goes for training. If you want to see results be strict and set yourself a new goal every week!

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