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 By: Matt Cates
 Vital Stats
Name: Matt Cates
I have always been an overweight kid. I have also been a strong kid, so I never truly recognized the need for a sound diet. My junior year of college football, I ruptured my lower bicep tendon straight off the bone. This injury was devastating and unheard of for a person of my age. I would endure 6 months of rehab and would only be able to lift 5lbs. during this entire time. This injury caused me to stop lifting, miss an entire football season, and I also lost my girlfriend of over 2 years during this period because of my negative attitude. So I decided it was time to have a huge change in my life. I did not want to sit around and get fatter and feel sorry for myself. So I changed my whole attitude and train of thought and started doing cardio and eating a strict diet. I needed to lose the fat because it made me insecure along with always giving me a negative attitude.
This whole process lasted about 5-6 months - take into consideration I could not use my left arm. The first 3 months were dedicated solely to cardio. I did cardio 5-6 times per week at about 40-45 minutes each time. I would change the mode of cardio almost everyday to always challenge my body. After those 3 months I started to hit the weight room hard about 5 times per week after the initial rehab and the ok from my doctor. What I did was treated my body like a machine. Nothing bad would enter it and I would run it for as long and hard as I could on the proper fuel that I was giving it. Sounds weird, but that's the best way to describe it.
7am: NO-Explode 8am: Workout with weights 9:30am: 2 Serving Protein Shake w/ whole bagel 12pm: 5 oz. turkey, 2/3 cup of brown rice 3pm: 8 egg whites, parmesan cheese, 1 cup oatmeal 4pm: Boxing workout 6pm: 3 slices of turkey, equals 33 grams of protein, 2 slices of low carb whole wheat bread, low fat swiss cheese 8pm: 30 minutes of low intensity walking 9pm: 1 cup of low fat cottage cheese, 1 slice of low carb whole wheat bread
Incline Dumbbell Press: 4 Sets, 12 reps Flat Flyes: 3 Sets, 12 Reps Machine Press: 3 Sets, 12 reps Pullovers: 3 Sets, 12 Reps
Bent-over Rows: 4 Sets, 12 reps Deadlifts: 3 Sets, 6-8 Reps Close-Grip Pulldowns: 3 Sets, 12 Reps Dumbbell Rows: 3 Sets, 12 Reps
Walking Lunges w/135lbs: 3 Sets, 30-40 yards Leg Extensions: 3 Sets, 12 Reps Leg Curls: 3 Sets, 12 Reps Standing Calf Raises: 5 Sets, 20 reps
Side Raises: 4 Sets, 12 Reps Bent Lateral Raises: 4 Sets, 12 Reps Superset Front Raises w/ Upright Rows: 3 Sets, 10 reps Dumbbell Shrugs: 4 Sets, 15-20 reps
Dumbbell Curls 4 Sets, 12 Reps Reverse Cable Pushdowns supersetted w/ Hammer Curls 3 Sets, 12 Reps One-Arm overhead Extensions supersetted w/ Concentration Curls 3 Sets, 12 Reps
This workout would change periodically, I never really did the same exercises twice in a row from week to week, and I would also change things up like supersetting chest and back.
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