Name: Pat O'Brien
Weight: 135 lbs
Body Fat: 28%
Weight: 120 lbs
Body Fat: 13%
How I Did It
At age 38 I had my body fat tested in a NYC gym while visiting my sister. It was 28% and I was disgusted. I have been a serious runner and athlete my whole life so I was completely shocked. I thought aerobics were suppose to keep you lean.
I decided to do something about it immediately. I was also determined to reach 40-years old looking great, trim and fit! I initially sought out help from bodybuilders because they know best how to lower body fat!
I am now 2 years into my transformation and have a 6-pack and love it! My current goal is to continue to train, build more muscle and compete in a drug-free bodybuilding competition sometime in the future.
I still run 5 times per week anywhere from 20-30 miles, but I now also weightlift 4-5 times per week with heavy weights (something women were taught not to do in the past). I train several body parts at a time when in the gym. I bench press 105 pounds for 3 sets of 10 reps! I also use the instinctive training principle.
If I don't, I'll eat whole grain cereal, organic skim milk, whey, fruit and drink fruit juices. I believe this keeps my body more balanced and healthy, plus I am not a meat lover. However, my diet is always non-fat and unprocessed most of the time - with a few exceptions.
I practice natural medicine for a living (helping people with medical disorders using nutrition/diet and herbal medicine) so I try to personally practice what I teach my own clients. The key to staying healthy is to consume what works best for you genetically.
I am also a big believer in listening to your body. I have a new book available: Natural Medicine: What You Need To Know To Make It Work For You, that teaches people how to use natural medicine like practitioners do, how to choose diet, herbs, and supplements for health issues, and avoid major mistakes and myths.
- Nonfat vanilla whey shake
- Cherries/apple slices
- 7 scrambled egg whites/21 grams tuna
- 1/2 scoop whey
- 1-2 pieces of chocolate
Monday: Legs & Abs
Tuesday: Shoulders & Back
Wednesday: Biceps & Triceps
Thursday: Chest & Abs
Friday: Legs & Chest
Sunday: Back & Triceps