Name: Michael Wassell
Height: 5' 10"
Weight: 285 lbs
Weight: 175 lbs
This transformation took me a little over one year.
Why I Got Started
I got started because I was sick and tired of being sick and tired. I was a slob, had low self-esteem and low energy levels. I turned into the ultimate couch potato. I felt terrible both mentally and physically. Before I started, I was taking meds for both high blood pressure (175/100) and high cholesterol (around 275).
My blood sugar levels were borderline high. Last checkup my cholesterol was 137 w/o meds, BP was 106/69 w/o meds, and blood sugar is fine. Now I feel great like a whole new person!
How I Did It
There was a great deal of information on the Internet that helped me with this transformation. I feel that these sights were invaluable for my transformation. I ate about 1600 cal per day consisting of approximately 17% of calories from fat, 33% of calories from carbs and 50% of calories from protein.
I ate three meals a day with two fresh fruit snacks in between meals. If I had bad cravings or was just plain hungry I allowed myself another fruit snack. I drank at least gallon of water a day. I worked out 4 days per week.
- Monday - chest, triceps, abs, and 30 min intense cardio.
- Tuesday - legs.
- Wednesday - back, biceps, forearms, abs and 30 min intense cardio.
- Friday - shoulders, traps, abs and 30 min intense cardio.
It took me 2-to-3 months to build up to 30 min intense cardio. I could hardly do five minutes of moderate cardio when I started. Actually, when I started I could only walk for cardio. I also tried to get some physical activity (walking, hiking, lawn work, etc.) on my days off.
The supplements I took:
- Clean food
- Plenty of water
- Whey Protein
- Multivitamin and Minerals
- Fish Oil
- Calcium Citrate w/Vitamin D, Magnesium, & Zinc
- Vitamin C w/Rose Hips
- NO pre workout
A Sample Week Of Diet
This is a typical daily diet:
- 2 scoops of Whey Protein
- 0.25 C uncooked oatmeal
- 2 C of skim milk
- 0.5 cup of frozen berry mix or frozen strawberries
- Romaine lettuce and spinach
- Sweet bell pepper
- Sun dried tomatoes in olive oil
- Marinated artichoke hearts
- Chickpeas (garbanzo beans)
- Maybe some cucumbers and/or carrots
- Mild pepper rings
- A can of tuna or salmon, or 6 oz of another lean meat
- A little shredded cheese
- w/o salad dressing
- Six oz of skinless chicken breast, fish or other lean meat
- Half a sweet potato or 0.5 C of brown rice
- A vegetable
- One medium orange
- One medium apple or other fresh fruit
Protein shake consisting of:
Salad consisting of:
Now I am eating 5 meals per day and gradually increasing my caloric intake. I am up to about 3000 calories per day.
Sample Week Of Training
- Incline Dumbbell Bench Press 4x10
- Dumbbell Flat Bench Press 3x10
- Flyes 3x10
- Dips 3x10
- Skull Crushers 4x10
- Triceps Pushdown 3x10
- Cardio 30 min.
- Squats 4x12 or Regular Deadlifts 4x12
- Stiff Legged Deadlifts 3x12
- Leg Presses or Hack Squats 3x12
- Leg Extension 3x12
- Leg Curl 3x12
- Calves 6x15
- Wide Grip Chin-ups 3x10
- Bent Over Dumbbell Rows 4x10
- Lat Pulldown 3x10
- Alternating Dumbbell Curls 3x10
- Preacher Curls 3x10
- Reverse Curls 2x10 or Reverse Wrist Curls 2x10
- Cardio 30 min.
- Dumbbell Shoulder Press 4x10
- Lateral Raises 3x10
- Front Raise 3x10
- Rear Delt Raise on Machine 3x10
- Upright Rows 3x10
- Shrugs 3x10
As soon as I could do 3-or-4 sets of 10 reps strictly, I moved up in weight.
I have very bad joints and have to keep it light. I had a torn left rotator cuff repaired, I had a left total hip replacement, left knee torn ACL repaired, and I currently have an injured right rotator cuff. I tried to do squats and deadlifts for about the first nine months but finally had to give them up because of the hip.
I can still do hack squats, leg press, leg extensions, and leg curls etc. In a little over one year my incline bench press increased about 60 pounds, military press increased about 50 pounds, my deadlifts increased about 80 pounds, bent over rows increased about 60 pounds.
Recently I had to stop all pressing movements, flys, upright rows and all shoulder raises due to an aggravated rotator cuff. I am trying to rehabilitate the rotator cuff using high rep rotator cuff exercises and avoiding movements that aggravate my rotator cuff.
Suggestions For Others
Take pictures and measurements before you start and during your transformation. I did not, but luckily my sister-in-law had taken some random photos about a month before I started my transformation. Keep it simple and try like h*ll to stick with it for at least two months.
For me, after the first two months the motivation increased dramatically and the diet and workout routine became a lot easier and almost automatic. Shortly after that I started looking forward to my workout sessions.
Log and measure everything you eat at least for the first month then you will have a good idea of serving sizes and the nutritional value of the food you are eating.