Male Transformation Of The Week - Michael Wassell.

Michael got started because he was sick and tired of being sick and tired. He was a slob, with low energy levels and wanted change. Learn right here how he went from 285 pounds and 46% body fat to 175 pounds and only 8% body fat!

Before Before:
285 lbs
After After:
175 lbs

Vital Stats

Name: Michael Wassell
Age: 46
Height: 5' 10"

Weight: 285 lbs
BF%: 46%
Waist: 46"

Weight: 175 lbs
BF%: 8%
Waist: 32"

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!

Cholesterol: Good Or Bad? Cholesterol: Good Or Bad?
Keeping cholesterol levels under control will enhance overall health, and prolong ones training efforts. This article aims to demystify the many, often confusing, aspects of cholesterol metabolism.
[ Click here to learn more. ]

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.

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:

A Sample Week Of Diet

This is a typical daily diet:


      Protein shake consisting of:
      • 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


      Salad consisting of:
      • 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

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

-> Monday:

-> Tuesday:

-> Wednesday:

-> Friday:

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.

+ Click To Enlarge.
Michael Wassell.

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.

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!