Vital Stats

Before
Weight: 198 lbs.
Body Fat: 23.6%

After
Weight: 173 lbs.
Body Fat: 7.3%

How I Did It

My main reason to change is that I have a strong family history of heart disease and I will not accept that I have to follow the same path - I had to lose weight and keep it off!

It was time to clean up the neglect in my life.

I was ready to change ...

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I Was Ready To Change.

I knew I was capable of better - all it took was some weights, a bench and inspiration.

When I accepted the fact that I was tired of being obese I made the decision to change my poor habits. I had no idea how impassioned I would become over the ensuing weeks. There I was, just another person settling for good enough and grappling with the malaise of ordinary thinking.

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Habits: Your Month-Long Guide To Change. Here is a four week strategy plan I've put together that you can use to pick up or break a habit. It will ease you in and make you feel more comfortable. Read on and learn more about this strategy! [ Click here to learn more. ]

The descent into the abyss of mediocrity over time was subtle; I felt stalked. I was enduring life, not living it.

I changed because I was more afraid of an uninspired life than I was of the rigors connected with making a radical change.

What began as a change to the outside, ended in the change ON THE INSIDE.

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Daniel Chavez.

Lost 41 pounds of fat.
Gained 10 pounds of muscle.

My Workout

I used double-split aerobic schedule. And for the first 10 weeks, I used a typical four-day split once per week with weights. During the last two weeks, I increased the intensity with a 3-day split twice a week, back to back. I alternated between exercises for calves and abs each day. And I kept each workout under an hour. Throughout the course, Sunday was my rest day, except for maybe a nice walk outside.

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I Knew I Was Capable Of Better.

If you want to change, stop socializing in the gym and get serious about training. I look around the gym and see that most people train like I used to, with no heart. Stop doing that and workout with intensity!

Weekly Workout Routine

Every day except Sunday
Get up at 4:30 a.m., go to bed by 10:30 p.m.

Cardio: At 5:30 a.m. for 45 minutes, treadmill walk. Speed: 3 to 3.3mph. Incline: 6 to 10%.
Heart Rate: 130-to-150 beats per minute (bpm)

Weight Training: At noon for 60-to-75 minutes (including shower)

Cardio: At 9 p.m. for 30 minutes, Nordic Trak or stationary bike.
Heart Rate: 120-to-130 bpm.

Monday: Legs

• Leg Extension: 4 sets with reps of 20, 15, 12 and 8
• Leg Press: 5 sets with reps of 20, 15, 12 and 30
• Hack Squat: 3 sets with reps of 15, 12 and 10
• Leg Curls: 5 sets with reps of 20, 15, 12, 8 and 20
• Stiff-Leg Deadlift: 3 sets with reps of 20, 15, and 10
• Crunch: 4 sets of 25 (squeeze the muscle)
• Knee Ups: 4 sets of 20 (no swinging)

Click Here For A Printable Log Of Monday.

Tuesday: Chest & Biceps

• Incline Smith Machine: 5 sets with reps of 20, 15, 10, 6 and 20
• Flat Smith Machine: 4 sets with reps of 15, 10, 6 and 20
• Superset: 1 set dumbbell press, one set cable fly, two minutes rest, repeat
• Dumbbell Incline Press: 3 sets of 10 to 12 reps
• Incline Cable Fly: 3 sets of 10 to 12 reps
• Standing Barbell Curl: 3 sets of 10 reps
• Cable Preacher Curl: 3 sets of 10 reps
• Decline Dumbbell Alt. Curl: 3 sets of 12 reps (Shown Standing)
• Drop Sets for Calves: 3 sets of 10 reps: 300 pounds, 200 pounds, 100 pounds (no rest)
• Leg Press Calf Raise: 3 sets of 10 reps
• Standing Calf Raise: 3 sets of 10 reps

Click Here For A Printable Log Of Tuesday.

Wednesday: Cardio & Abs

• Crunch: 4 sets of 25 (squeeze the muscle)
• Knee Ups: 4 sets of 20 (no swinging)

Click Here For A Printable Log Of Wednesday.

Thursday: Back

• Wide Grip Chins: 5 sets of 10 reps (Cybex until strong enough for body weight)
• Barbell Row: 3 sets with reps of 15, 10, 8 and 20
• Machine Rev Grip Row: 3 sets with reps of 15, 10 and 8
• Dumbbell One-Arm Row: 3 sets of 10
• Seated Rhomboid Row: 3 sets of 10
• Drop Sets for Calves: 3 sets of 10 reps: 300 pounds, 200 pounds, 100 pounds (no rest)
• Leg Press Calf Raise: 3 sets of 10 reps
• Standing Calf Raise: 3 sets of 10 reps

Click Here For A Printable Log Of Thursday.

Friday: Delts, Traps & Triceps

• Seated Machine Press: 5 sets with reps of 20, 15, 10, 8 and 15
• Superset: 1 set reverse fly, one set seated lateral raise, rest, repeat
• Bent over Reverse Fly: 3 sets of 10
• Seated Lateral Raise: 3 sets of 10
• Superset: 1 set shrug, one set dumbbell front raise, rest, repeat
• Barbell Shrugs: 3 sets of 10
• Alt. Dumbbell Front Raise: 3 sets of 10
• Decline Tricep Ext: 3 sets of 10
• Rev. Grip Cable Pulldown: 3 sets of 10
• Rope Cable Pulldown: 3 sets of 10
• Crunch: 4 sets of 25 (squeeze the muscle)
• Knee Ups: 4 sets of 20 (no swinging)

Click Here For A Printable Log Of Friday.

Saturday: Relax

Sunday: Relax & Eat...

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Daniel Chavez.

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!

Daniel Chavez
danielchavez1@mac.com

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