By: Male Transformation Of The Week

Name: David Brown
Age: 40
Weight (before): 245 lbs
Weight (after): 190 lbs

Before Weight: 245

After Weight: 190

(Click To Enlarge)

Why I Got Started

In February of this year I picked up a Flex magazine and saw they were having a transformation contest. That was my motivation initially along with the fact that I was turning 40 in June and wanted to see if I could dedicate myself 100 percent to my ultimate goal.

How I Did It

The main thing for me was my food intake. I've had sales jobs for many years where I worked late and rewarded myself with late night meals (cheeseburgers, fries sodas, etc.). After several years of eating horrible, I ballooned to almost 250lbs. of solid cellulite. I heard someone say a body is made at the kitchen table more than in the gym. For me this has been the case. (You are what you eat!)

I know for some people they have cheat days. I'm happy for them, but I have made the commitment to eat clean all the time. (Maybe I'm a little paranoid about getting fat again.) Since February of this year I haven't had a cheeseburger, french fries or a soda.

Here's an average day of food:

7:00 a.m. - 1 cup oatmeal, 10 egg whites (2 whole eggs), fruit
8:00 a.m. - workout
9:00 a.m. - post workout drink
10:00 a.m. - fish, brocolli, and rice
12:00 p.m. - protein bar
2:00 p.m. - lettuce, 2 cans of tuna
6:00 p.m. - chicken, beans
8:00 p.m. - protein shake
10:00 p.m. - 10 egg whites (2 whole eggs)

Vitamins: multi, flax seed oil, b-6, gingko biloba, saw palmetto, glutamine, magnesium and zinc.

Supplements: For my protein, creatine, nitric oxide I use NxCare products.

Thermogenic: Rev XP

Workout Routine:

Monday - Chest
• Decline - 4 sets of 12
• Incline - 4 sets of 12
• Flat - 4 sets of 12
• Pec Dec Flies - 4 sets of 12

Click here for printable workout log!

Tuesday - Legs

• Leg Ext. - 2 sets of 15 warm up
• Squats - 3 sets of 20
• Walking Lunges - 3 sets of 14
• Calves - 8 sets of 15
• Leg Curls - 2 sets of 12

Click here for printable workout log!

Wednesday - Back

• Pulldowns - 4 sets of 12
• Pullups - 4 sets of 8
• One Arm Rows - 4 sets of 12

Click here for printable workout log!

Thursday - Shoulders

• Front and Side Laterals - 4 sets of 12
• One Arm Military Press - 4 sets of 12

Click here for printable workout log!

Friday - Arms

• Hammer Curls - 4 sets of 12
• Incline Dumbbell Curls - 4 sets of 12
• Machine Curls - 4 sets of 12
• Skullcrushers Pushdowns - 4 sets of 12
• Close Grip Bench - 4 sets of 12
• Dips - 4 sets of 10

Click here for printable workout log!

Cardio - In February I started out doing around 45 minutes a day (jogging, eliptical), 6 months later I now only do 20 minutes of cardio 3 times a week.

You Could Be Our Next Transformation Of The Week!

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

Female Transformation Of The Week. Through with giving excuses, these ladies have given themselves the bodies they always wanted!

Male Transformation Of The Week
maletransformations@bodybuilding.com

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