Over 40 Transformation Of The Week - Carl Cassani!

Tired of always being heavy, Carl became determined to shed the fat and live a healthy lifestyle. Now, he's dropped almost 60 pounds. Learn how he did it right here ...
Before Before:
256 lbs
After After:
201 lbs

Vital Stats

Name: Carl Cassani
Email: carl.cassani@sun.com
BodySpace: clcassani

Weight: 256 lbs
Body Fat: 29%
Waist: 48"

Weight: 201 lbs
Body Fat: 13%
Waist: 36"

Why I Got Started

You just get tired of being heavy. Period. I told myself for years "the first September I don't need to drive my kids to school, I am going to do something for me, I'm going to lose weight. I'm going to take my commute time and put it to work-outs."

No matter what I went to see a Doctor about, it always came down to my weight: "If you could just lose some weight." The first time I had my cholesterol checked they called me and asked me to come in again, my numbers were literally "off the charts."

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Carl Cassani's Progress.

They couldn't calculate my cholesterol and it still took me 3-4 years to start a workout program, what was I waiting for?

How I Did It

Wouldn't you know it that in the August before my first "commute free" September I met my personal trainer (Jackie Christiansen, Dillon, CO, www.FitnessByJackie.com) at the local pool and I was off and running.

I was 259 pounds, 6-foot-1, three years earlier my top weight was 277 lbs. It had taken me three years to lose the first 18 pounds. Working with my Personal Trainer it took me 10 months to lose an additional 58 pounds to finally reach 201 pounds!

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Carl Cassani.


I take all the standard supplements, multivitamins, antioxidants, and vitamin C & E. I take fish oil two times a day, CLA inconsistently and Chromium Picolinate to reduce insulin spikes. I drink Gold Standard Whey and Micellar Casein.

I have recently started a new vitamin program. I found this company that makes a "Custom Multivitamin" for people. Through a urine test they perform a metabolic test which analyzed my sulfates, nitrates and Lipid Peroxides. After nine months on their vitamins you get re-tested and the results are remarkable. It greatly reduced the toxins in my body.

I had never heard of such a program. I am saving so much money and I feel great. They also have 5 other tests: an Allergy, Digest, Estrogen, Osteo and a Stress test. Please send me an e-mail if you would like more information. I highly recommend their program!

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Carl Cassani.


They say that most people eat the same 15 foods and as bodybuilders we need to expand our food choices. I'd probably fall into the "15 food" group because I follow a structured food program.

When I wake-up I take L-Carnitine and a hit of Gatorade to stop catabolism, then I always eat 1 cup of oatmeal, 1 scoop of whey protein mixed in the oatmeal and six egg whites. When I'm cutting I do cardio on an empty stomach and then take L-Carnitine and Gatorade.

Mid-morning (pre or post workout) I'll drink two scoops of whey protein, mixed with one banana, 1 teaspoon flax seed, and either blueberries or strawberries. I add one scoop of creatine, on workout days I take Nitrix NO and Scivation Xtend. I add one teaspoon of sugar to my whey, post workout on heavy lifting days for quick uptake of protein (I melt it with hot water then mix it in).

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Carl Cassani.

I drink half of a small bottle of cranberry juice pre-workout and then finish it after my workout. During my workout I drink one Gatorade with 1 scoop of whey in it. I buy gallons of fresh drinking water and I drink one a day. I have a special counter in my home-gym where I can hit it often.

Lunch is always 7 oz chicken breast, usually 3-4 cups of broccoli, and 1 cup of sweetpotato. When I'm hard-gaining I add 1 cup brown rice. I add variety to my meals by maybe adding a spice to the chicken and I add various stir fry's to my broccoli, I rotate my vegetables with asparagus or green beans. Sometimes I'll have some salad with no dressing.

My mid-day snack is usually 1 cup of Light and Fit vanilla yogurt with one cup of a granola cereal mixed together or an apple with a handful of nuts. I may eat 3 large carrots or 8 celery sticks.

For dinner I eat what my wife cooks which is clean. I'll pick and choose what is clean or grab a chicken breast. What's really important regarding food is planning.

I pretty much stick with no desert. I have not had one piece of Halloween candy for two years. I drink maybe 3 drinks a week, a vodka tonic on Friday night and maybe two beers Saturday night and I'm still a lot of fun! I shop for my food once a week. I cook eight chicken breasts once or twice a week. I prepare 6-8 tupperware containers once or twice a week (my high school son likes chicken breasts as well).

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Carl Cassani.

I always have food in my car; at the beginning of the week I prepare a "car cooler." I have tupperware with 1/3 cup of nuts and an apple, a couple of bananas, a Gatorade bottle of water and maybe a packet of beef jerky (protein). If it's an extended trip I bring protein or an MRP with me.

Before bed I always drink 1 scoop of casein with water. If I need a mental health type of dessert, I'll mix the casein with ice and make it thick kind-of-chopped ice treat; it seems to satisfy me during my moment of weakness. I may eat a handful of nuts if I'm short my 1/3 allotment. I also take 2g of L-Arginine.


arrow Monday: Legs

    I don't like doing legs so I usually do them at the beginning of my week. I'll either superset quads/ham or, based on time constraints, I'll do quads only, and then later in the day do hams only.

    If I do quads only it's squats first, then I move to split squats, then leg extensions.

    If I want to mix it up I'll do squats, split squats, deadlifts, then calves. Then as a finishing drill I always do walking lunges, three times to failure. Some times I'll do leg extensions with one leg or I'll do leg presses.

arrow Tuesday: Cardio/Abs

    Again I like a lot of variety. I may add 10 minutes of abs to my lifting days or I think of abs as a body part that needs it's own seperate session so I'll rotate through 3-4 abs drills. I always do three sets of four drills. I love working abs so I do a little of everything.

arrow Wednesday: Arms

    I'll mix-up what body part I work, but for biceps and triceps I've been doing this workout I found on YouTube. I love it and am getting great results; it's entitled Killer Home Arm Workout.


Killer Home Arm Workout!

Here is a killer arm workout you can do at home with just a set of dumbbells to help get those huge guns, I'm sore for days after doing this workout.

arrow Thursday: Cardio/Abs

    Again I like a lot of variety. I may add 10 minutes of abs to my lifting days or I think of abs as a body part that needs it's own seperate session so I'll rotate through 3-4 abs drills. I always do three sets of four drills. I love working abs so I do a little of everything.

arrow Friday: Back/Shoulder

arrow Saturday: Cardio/Lagging Body Parts

    I swim almost every weekend Jan to August. I may go swim either Saturday morning or Sunday morning or I'll re-lift whatever body part I did on Wednesday. I need to work on my chest and shoulders so I may re-do those body parts.

    When I start getting tired of swimming I always end my swim workout by completing triceps dips on the side of the pool: one set, swim a lap, second set, then swim - for 3-or-4 sets, dips are always to failure. I take a sauna and hot tub every time I swim.

arrow Sunday: Rest

    I usually rest or active rest with hiking, swimming or landscaping. I workout at home so on Saturday and Sunday when I go to the local Recreation Center I'll pop into the gym and use either the Smith machine or I like doing cable crossovers for chest definition.

    I may change everything around as well; some week's I'll start with chest first because that's what I feel like, sometimes I don't like doing legs first because I find it mentally hard to get through cardio the rest of the week.

    At 5:30 p.m. I may go run steps; I don't like to jog but I like running steps, go figure. I may warm-up by jumping rope for 2-3 minutes. It's all about fun and variety!

Suggestions For Others

Do everything your personal trainer tells you to do. My trainer is Jackie Christiansen (www.FitnessByJackie.com). She would tell me things, I'd research it, go back, ask some questions, clarify the rationale and then implement it.

Make a lot of small changes. The first thing I did was visualized myself on a treadmill. I had not even started my program, but at 6 a.m. when I was tossing and turning in bed I could hear the sound of my feet hitting the treadmill.

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Carl Cassani.

When I started to do the treadmill I could only do 10 minutes, I was dead. I said Carl it's OK, start with that. Next day, I did my first 10 minutes. Three or four hours later I'd do another 10 minutes. To this day when I do cardio - it's not cardio for 30 minutes, it's three 10 minute segments.

Then I started walking steps in my office building during the winters to get some cardio in. Every couple of hours, up and down the steps for 6-to-8 flights, just to get my heart rate up.

When I first started working with Jackie Christiansen I only liked to do one form of cardio - walking outside. What was I supposed to do in the winter time, wait for Spring? I needed to get outside of my box and think and learn.

At the end of 10 months of working with Jackie I had made a list of all the versions of cardio I had learned and I had 15! I set up a bulletin board in my basement and made charts of my calories per meal, my different ab splits that I like to do and my list of my 15 cardio exercises. When I need something fresh for abs or cardio I go to my bulletin board.

Now I walk steps, I run steps, I jump rope, I swim once a week 8 months a year, I do kickboxing tapes, boxing tapes, cardio tapes, circuit training, plyometrics, whatever - just move.

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Carl Cassani.

Since loosing the weight, I'm off five cholesterol medicines, my seasonal allergies are gone, my hand print at my Bank (Safety Deposit Box) decreased and my neck size decreased by two inches. I have glaucoma and I used to take two drops, one at night and one in the morning, now I only need one at night. My total money spent with my personal trainer was a bit over $2,000. My total savings on medicines is $1,600 per year, that's a savings of $16,000 in ten years!

I don't have to hide behind a mustache, I wear my hair short now - I don't have to hide behind anything. My waist decreased from 48-to-36 inches. I still wear my 48" belt as a "badge of honor." It goes almost all the way around, but I like wearing it, maybe mentally I'm still a heavy person.

My advice would be to start with small steps - eliminate soda, order vegetables rather then fries, always take the steps, park your car obnoxiously far away and walk. Read. I read a minimum of one magazine per week and I usually read them in one sitting. Lift weights, eat clean, and get your cardio in - it will happen, it did for me.

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