Bodybuilding.com - Over 40 Transformation Of The Week - Rob Fuhrmann!

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Did you know?
Every time I didn't get enough water I gained weight.

Rob was tired of getting exhausted from doing the simple day-to-day activities. So once he turned 40, he made the decision to get in shape. With the help of a BodySpace member, he dropped almost 100 lbs. Learn how he did it right here!

Over 40 Transformation Of The Week - Rob Fuhrmann!

By: Over 40 Transformation Of The Week

Before:
282 lbs

After:
184 lbs

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Vital Stats
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Name: Rob Fuhrmann
BodySpace: MEDICO6
Age: 40

Before: September 2007
Weight: 282 lbs
Pant Size: 40"
Shirt Size: XXL
Blood Pressure: 162/98
Cholesterol: 210
Body Fat: 35-40%

After: April 2008
Weight: 184 lbs
Pant Size: 29"
Shirt Size: M
Blood Pressure: 128/74
Cholesterol: 160
Body Fat: 7%

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Why I Got Started
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I got started because I realized that it hurt to tie my shoes. My head would pound, it was hard to breathe and I would get dizzy when I stood up. The second reason was that I was turning 40 years old so it scared me to think I was 40 headed for a heart attack!

Click Image To Enlarge.
Rob Fuhrmann's Progress.

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How I Did It
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First and foremost, I must give a lot of credit to my trainer Angela Courduff (AngelaC on BodySpace). Without her knowledge and guidance I could have never done it! I changed my diet to a high protein, low carb and low fat diet along with daily weight training and cardio. Most important, I was strict with my diet and worked out as hard as I could push myself.

Click Image To Enlarge.
I Worked Out As Hard
As I Could Push Myself.

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Supplements
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Diet
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dot First 11 Weeks dot

7:30 AM

8 egg whites
1 cup oatmeal

9:30 AM

8 egg whites
1 yolk

12:00 PM

8 egg whites
1 yolk

2:30 PM

8 egg whites
1 cup oatmeal

4:45 PM

Isopure Zero Carb Drink

8:00 PM

8oz. chicken
1 cup brown rice
1 bowl of salad
Balsalmic dressing/1 ½ cups broccoli

dot Next 3 months dot

7:30 AM

10 egg whites
3 yolks
1 cup oatmeal

9:30 AM

8 oz Talapia
1 bowl spinach

12:00 PM

8 oz Talapia
1 bowl spinach

2:30 PM

Isopure Zero Carb Drink
1 cup oatmeal

5:00 PM

Isopure Zero Carb Drink

7:00 PM

8 oz Chicken Breast
1 bowl spinach

9:00 PM

6 egg whites

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Training
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Monday: Chest

Dumbbell Bench Press: 5 x 8
Cable Crossovers: Drop Sets
Dumbbell Flyes: 3 x 8
Bench Press: 1 x 10, 3 x 6, 3 x 3, 1 x 8
Dumbbell Bench Press: 5 x 15
Cable Crossovers: 7 x 8
Incline Dumbbell Press: 5 x 8
Close-Grip Bench Press: 5 x 6
Push-Ups: 100 reps

Click Here For A Printable Log Of Monday: Chest.

Tuesday: Back

Lat Pulldown: Drop Sets (3 x 8, 6 x 6)
Bent Over Barbell Row: 6 x 8
Close-Grip Pulldown: 6 x 8

Click Here For A Printable Log Of Tuesday: Back.

Wednesday: Abs

Click Here For A Printable Log Of Wednesday: Abs.

Thrusday: Arms

Triceps Pushdowns: Drop Sets (1 x 15, 2 x 10, 3 x 8)
Barbell Curls: 1 x 3, 1 x 8
Preacher Curls: 4 x 10
Skull Crushers: 4 x 10

Click Here For A Printable Log Of Thrusday: Arms.

Friday: Legs

Barbell Squats: 2 x 10, 1 x 8, 1 x 6
Leg Extensions: 8 x 8
Leg Press: 6 x 8

Click Here For A Printable Log Of Friday: Legs.

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Suggestions For Others
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A few things I had to learn was you have to eat to lose weight. Don't get me wrong, you can't eat pizza every meal, it has to be the right foods.

Secondly you need lots of water to flush that fat out. Every time I didn't get enough water I gained weight. Finally, and in my case most importantly, set goals. I realized I had stopped setting goals and that's why I got so far out of shape!

Click Image To Enlarge.
You Have To Eat To Lose Weight.

Also talk to a certified trainer. My trainer is the best; she's on BodySpace at AngelaC. And for those of you who have a question for me I'm on here at medico6. I'd be glad to try to help anyone who needs it!

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