Bodybuilding.com - Xavier Beckford - Male Transformation Of The Week

Xavier was in his last year of high school when he realized just how overweight he had become. See how his dramatic changes allowed him to lose almost 100 lbs and gain a love for exercising!

Male Transformation Of The Week - Xavier Beckford.

By: Xavier Beckford

Before:
284 lbs

After:
195 lbs

Vital Stats

Name: Xavier Beckford
Email: Ottisboy77@aol.com
Age: 19
Weight (before): 284 lbs
Weight (after): 195 lbs

Why I Got Started

It was my last year in high school - my gym teacher made the whole class choose a goal that we had to accomplish by the end of the school year. The first weigh-in, I weighed an astonishing 284 lbs... I knew I was in big trouble. So, I started exercising and eating 5-6 times a day and every weigh-in, I lost weight.

By the final weigh-in, I weighed in at 230 lbs for graduation. From then on I just fell in love with exercising and took it to the next level. About a year later I really got into to weight training because I lost too much muscle mass and I didn't like the way I looked.

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How I Did It

First, I accepted the fact that I was overweight and I had to do something about it. Then I started eating 5-6 times a day and doing cardio 3-5 times a week and weight trained 3 days a week. But, the main thing that made me successful was being CONSISTENT with everything I was doing.

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Consistency Made Me Successful.

Supplements

Sample Of My Diet

7:00 am - Thermogenic and Glutamine.
7:30 am - 7 egg whites, 1 yolk, whole wheat bagel with fat-free cream cheese.
10:00 am - 1 packet of oatmeal with 12 oz of skim milk with the scoop of whey protein.
12:30 pm (pre-workout) - 4 oz of whole wheat pasta with 6 oz of chicken breast.
2:30 pm (post-workout) - 1 plain bagel with peanut butter and jelly with a protein shake.
5:00 pm - lean turkey burger with 2 slices of whole wheat bread.
7:30 pm - protein bar.
10:00 pm (before bed) - 5 grams of glutamine.

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Xavier Beckford.

Workout Routine

Sunday - Chest

Incline dumbbell press: 3 sets of 6-8 reps
Flat dumbbell press: 3 sets of 6-8 reps
Decline dumbbell press: 3 sets of 6-8 reps
Dumbbell flyes: 4 sets of 10-12 reps (each angle)

print Click Here For A Printable Log Of Sunday.

Monday - Legs & Back

Barbell squats: 4 sets of 8-10 reps
Leg extensions: 3 sets of 10-12 reps
Leg curls: 3 sets of 10-12 reps
Dumbbell calf raises: 3 sets of 15-20 reps
One-arm dumbbell row: 3 sets of 10-12 reps
Deadlift: 3 sets of 6-8 reps
Pullups: 3 sets of 8-10 reps
Cable Rows: 2 sets of 12-15 reps

print Click Here For A Printable Log Of Monday.

Tuesday - Shoulders

Dumbbell shoulder press: 3 sets of 8-10 reps
Standing side raises: 3 sets of 10-12 reps
Barbell front raise: 3 sets of 10-12 reps
Bent-over rear delt raise: 3 sets of 12-15 reps
Barbell upright rows: 2 sets of 10-12 reps

print Click Here For A Printable Log Of Tuesday.

Wednesday - Biceps & Triceps

EZ bar curls: 3 sets of 8-10 reps
Hammer curls: 2 sets of 10-12 reps
Preacher curls: 2 sets of 10-12 reps
Tricep dips: 3 sets of 8-10 reps
Skull crushers: 2 sets of 10-12 reps
EZ bar tricep curls: 2 sets of 10-12 reps

print Click Here For A Printable Log Of Wednesday.

Cardio:

I perform cardio first thing in the morning on an empty stomach 3-5 times a week. Maybe a second session after my last meal.

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Xavier's Cardio Session Helped Bring His Down To 195 lbs.

Suggestions For Others

Losing body fat takes time. Always stay around positive people who will support you in your decisions. This is not a diet, it's a LIFESTYLE. So be patient, and consistent and you will achieve.