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 By: Michael Wassell
Name: Michael Wassell
Before:
After: This transformation took me a little over one year.
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!!!
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 a 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 a week.
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.
  Click To Enlarge. Michael Wassell.
The supplements I took:
This is a typical daily diet:
Breakfast:
Lunch:
Dinner: Snack: Now I am eating 5 meals a day and gradually increasing my caloric intake. I am up to about 3000 calories a day.
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 lbs, military press increased about 50 lbs, my deadlifts increased about 80 lbs, bent over rows increased about 60 lbs. 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 rehabilitee the rotator cuff using high rep rotator cuff exercises and avoiding movements that aggravate my rotator cuff. Rotator Cuff:
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.
 Click To Enlarge. Michael Wassell. Log and measure everything you eat at least for the first month then you will have a very good idea of serving sizes and the nutritional value of the food you are eating.
Michael Wassell Recommend this article to a friend by e-mail here! Visitor Reviews Of This Article!
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