Male Transformation Of The Week - Mike Bambic

When Mike showed up to his high school reunion 130 pounds heavier than when he graduated, he decided it was time to make a change. He started with his diet and added exercise to his everyday activities and lost 80 pounds. Learn how he did it...
Before Before:
310 lbs
After After:
235 lbs

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Vital Stats
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Name: Mike Bambic
Email: mbambic@bambinator.com

Before: October 1, 2006
Weight: 310 lbs
Body Fat: 40%
Waist: 58"
Hips: 52"

After: October 25, 2007
Weight: 235 lbs
Body Fat: 17%
Waist: 36"
Hips: 39"

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Why I Got Started
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I started for a variety of reasons. After going to my 20-year high school reunion, only 1 person recognized me as I graduated at 6-foot-4 165 pounds and showed up at 310 pounds.

I want to make sure I can be around for my kids. My blood pressure was terrible, cholesterol was 240-plus and my blood sugar was all over the place. I also wanted to be a better father now. I never wanted to play outside with my kids and coaching wrestling or baseball consisted of yelling orders.

Mike
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I Want To Make Sure I
Can Be Around For My Kids.

If I did participate it was so embarrassing to me and I would hurt for days, often weeks, after any kind of physical activity.

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How I Did It
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I started by doing some basic things, removed white bread and white flour from my diet and replaced it with whole wheat/whole grain products. I have never been a soda drinker or a coffee person but I switched to water only and at least 1.5 gallons per day.

I was doing cardio at least once or twice per day but at the beginning 3.5 miles per hour at a 4-6% incline was brutal for me. I gradually moved up to high intensity intervals and continue to push myself as hard as I can every week.

Mike
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I Continue To Push Myself
As Hard As I Can Every Week.

After a couple of months I realized I was going to lose muscle mass too and as I educated myself I realized that weightlifting was going to be important and introduced that into my routine as well.

I've been lucky enough to have a gym on site at work and use it every day. Counting calories also became important as I wanted to build muscle and watch my macro split.

Mike
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I Continue To Push Myself
As Hard As I Can Every Week.

I still have some residual chest and belly fat, I'm looking at continuing to work on that and then build some good mass. My goal is to be 245 at 10% BF by my 45th birthday (hopefully sooner). My 40th birthday is coming in May and I want to have a showing 6 pack for that.

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Supplements
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Glucosamine/msm/chondroitin is important as I've fractured both knee caps when I was young. Creatine for building muscle and recovery. Vitex to help keep hormones balanced.

I also take ZMA which helps me get a deeper sleep. I've dabbled with a few others but those are my main supplements.

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Diet
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Mike
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Mike Bambic.

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Training
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Right now I'm doing a split day training session Monday, Tuesday, Thursday and Friday. Also wrestling season has just started so an hour a day I coach and participate in practice.

I'm on the 2nd of 5 parts prescribed by BodyHard in the over 40 section consisting of 8-12 medium weight, 4-6 heavy weight and 15-20 for 2 sets of light weight. I vary my exercises always but the breakdown is:

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Suggestions For Others
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The biggest thing is to remove the white flour and high glycemic index carbs from your intake as well as the empty calories from soda etc. Make sure you not only do cardio but lift weights.

Mike
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Mike Bambic.

My suggestion is weights first and cardio second. Also stick to a 45-60 minute max weight routine and then do a 15-20 minute high intensity interval cardio session after.



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