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Transformation Of The Week - Thomas Mort.

Thomas' positive attitude propelled him through an amazing transformation. 'I knew I could do it ... When all was said and done, I did just as good as I had envisioned and planned. I am happy and excited to be back in the game of life full swing!'

By: Male Transformation Of The Week

Before Before:
19-20% BF
After After:
9% BF


Vital Stats

Name: Thomas Mort
Location: Boise, Idaho, USA
Email: temort@hotmail.com
Height: 5'10"
Weight Before: 180 lbs
Bodyfat % Before: 19-20%
Bodyfat % After: 9%
Bodyfat Lost: 19 lbs.
Lean Muscle gained: 11 lbs.
Timeframe: 12 weeks


Why I Got Started

I grew up a tall skinny kid with not much muscle. When I graduated high school, I weighed 145 pounds at 5-foot-10. I stayed pretty fit in college, then upon graduating things just got out of hand. The next thing I knew, I was fat and extremely out of shape from a desk job everyday with no exercise whatsoever.

Before Before
Click Image To Enlarge.
January 9, 2006.

I guess I just got tired of being out of shape and feeling tired all the time. I hated how I looked in the mirror. I would have a hard time waking up in the morning and get home after work and plop right down on the couch and watch television. How fun is that?

Before Before
Click Image To Enlarge.
January 29, 2006.

I basically was feeling pretty depressed and knew I had to make a change. This depression was affecting my work, family life, physical and mental health. I am not one who likes to find happiness in a pill, so I decided to use exercise to rid my depression.

A few years ago, I entered a BFL transformation contest and did pretty well.

Before
Click Image To Enlarge.
February 5, 2006.

I wanted to get back to how I felt after that previous transformation. I knew I could do it and I knew I could do it better this time around. When all was said and done, I did just about as good as I had envisioned and planned. I am happy and excited to be back in the game of life full swing!

Before
Click Image To Enlarge.
February 12, 2006.


How I Did It

Ever since I can remember I tried all kinds of different workout programs to put on muscle and get the results I wanted. After being inspired by the Body For Life program I started to get excited and dusted off my Body For Life.

Before Before Before
Click Image To Enlarge.
Week 8.

This time around I really wanted to make an exciting and dramatic transformation! I started my own workout log and it worked really well.

After getting my logs started and pictures taken, I did some research on finding a quality trainer to reach my goals. I ended up getting lucky enough to have two extremely knowledgable and successful people, Chuck Rudolph and Derek "The Beast" Charlebois, help me fine tune and tweak my workouts and diet based on my goals, and lifestyle.

Before Before
Click Image To Enlarge.
Week 11.


What Supplements I Took

  1. Multi-Vitamin - I took one in the morning and one at night, before bed.
  2. Whey Protein Isolate - 1 serving during workouts and 2 servings as my protein source for two of my meals.
  3. Creatine Monohydrate - I took 5 grams post workout.
  4. L-Glutamine - 5 grams twice per day on training days.
  5. Branched Chain Amino Acids (BCAA's) - I took Xtend during my workouts mixed with a scoop of WPI. I started sipping on this about 15 mins. Before my workouts and continued drinking until my workouts were finished.
  6. Sesamin and Fish Oil capsules were taken for Omega 3 and healthy fat sources each meal.
  7. DuraBlast, Aclean, Multi and Vitamin B12 were taken before workouts.


Sample Week Of My Diet

Meal 1:

  • 6 egg whites
  • 1 whole egg
  • 1 cup spinach
  • 4 tsp peanut butter
  • 1 grapefruit

Meal 2:

  • 1.25 scoop Whey Protien Powder + 5g Glutamine
  • 2 tbsp peanut butter
  • 1.5 cups steamed Broccoli or asparagus or green beans

Meal 3:

  • 5 oz Chicken or halibut or Sirloin fillet or Tuna (albacore packed/canned in water) or LEAN turkey breast
  • 1.5 cups steamed Broccoli or asparagus or green beans
  • 2 tbsp peanut butter or 18 almonds

Meal 4:

  • 5 oz Chicken or halibut or Sirloin fillet or Tuna (albacore packed/canned in water) or LEAN turkey breast
  • 1.5 cups steamed Broccoli or asparagus or green beans
  • 2 tbsp peanut butter or 18 almonds

Meal 5:

  • 1.25 scoop Whey Protein Powder + 5g Glutamine
  • 1.5 cups steamed Broccoli or asparagus or green beans
  • 2 tbsp peanut butter or 18 almonds

Meal 6:

  • 5 oz Chicken or halibut or Sirloin fillet or Tuna (albacore packed/canned in water) or LEAN turkey breast
  • 1 cup steamed Broccoli or asparagus or green beans or1 cup lettuce, ¼ cup tomato and ¼ cup cucumber
  • 2 oz avocado, 2 tbsp REDUCED FAT DRESSING
  • 1 grapefruit

Meal 7:

  • 5 oz Chicken or halibut or Sirloin fillet or Tuna (albacore packed/canned in water) or LEAN turkey breast
  • 1 cup steamed Broccoli or asparagus or green beans 2 oz avocado, 2 tbsp REDUCED FAT DRESSING

Every 21st meal was carb meal. LAST MEAL and it replaced Meal 7

  1. 1 cup fresh cut green beans in water = 10g carbs
  2. ¾ cup oatmeal (measured dry then add water and microwave) 45g carbs
    2 tbsp raisins = 15g carbs
    1 tbsp honey = 15g carbs
    4-6 packets splenda for sweetening
    2 tbsp peanut butter or almond butter = 15g fat
  3. 7.5 oz yam or sweet potato = 45g carbs
    2 tbsp peanut butter or almond butter = 15g fat
    4-6 packets splenda for sweetening

I followed this diet 7 days per week. I would say the weekends weren't followed to a 'T,' as my schedule wasn't set and harder to stay on track exactly. It is a strict diet and not easy but gives super results.


Sample Week Of Training

I was doing a 5-day split, Monday thru Saturday each day at 6 a.m. on an empty stomach. My weight workouts lasted between 35-50 minutes. I did low impact cardio for 30 minutes immediately following my weight workouts to prome faster recovery time and of course obtain the fat burning benefits.

arrow Monday - Chest & Abs

arrow Tuesday - Legs arrow Wednesday - Back arrow Friday - Arms arrow Saturday - Shoulders & Calves

after
Click Image To Enlarge.
Thomas Mort.


Suggestions For Others

  1. Plan:
    Decide what you kind of results you want and by when. Then make a realistic plan to get it done. The biggest advice I have is to develop some obtainable goals and a plan to accomplish them. Keep a log of all of this: Your Goals, Plan, Workouts, Diet and just general thoughts. This can be done in a notebook or online. A couple great online resources for inspiration are and journals are: bodybuilding.com, bodyforlifers.com, bodyforlife-tracker.com and bodyforlife.com. I constantly visited these sites, sometimes for hours a night, for an abundance of knowledge, encouragement and inspiration.
  2. Diet 80%:
    Get a solid diet/meal plan in order. 80% of your success will come from your diet. The saying of "Abs are built in the kitchen, not in the gym," is 100% true.
  3. Workout/Exercise 19%:
    A basic workout plan is 19% of the battle. For people just starting out, I recommend the Body For Life workout plans AND diet principles. They are basic, easy to follow and give great results. As you become more advanced, you can "tweak" things from there. Keep your body guessing by changing up your workouts thru reps, sets, exercise order, etc.
  4. Supplements 1%:
    There is no shortcut here, no magic pill. This is a list of supplements that I have found effective for myself.

There are literally hundreds more supplements available. This is just a small list I have found to be pretty solid.

In conclusion, I would just like to tell anybody out there who is wondering, "Can I do this? Can I get great results?" Yes you can! Just put your mind to it and you can do it!

after
Click Image To Enlarge.
You Can Do It!


You Could Be Our Next Transformation Of The Week!

Male
Male Transformation Of The Week.

No longer content to sit on the sidelines of life these guys have gone from wimp to pimp!
Female
Female Transformation Of The Week.

Through with giving excuses, these ladies have given themselves the bodies they always wanted!


Transformation Of The Week - Thomas Mort.
maletransformations@bodybuilding.com

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