Male Transformation Of The Week - Michael Koch.

During Michael's amazing transformation he managed to lose almost 200 pounds. See some of the steps he took and how he went against his family's wishes and lost even more weight. Check it out!
Before Before:
360 lbs
After After:
215 lbs


Vital Stats

Name: Michael Koch
Email: Captainhowie175@yahoo.com
Age: 23
BodySpace Username: Captainhowie175

Before
Height: 73"
Weight: 360 Lbs
Bodyfat: 42%

Now
Height: 73'
Weight: 215lbs
Bodyfat: 6.8%

At my heaviest I weighed in at 360 pounds, my blood pressure was through the roof, I was totally inactive, and I drank a 12 pack of Coke a day.


Why The Change?

Well the first and most important reason that I decided it was time for a complete change was my blood pressure was through the roof and every so often I was having chest pains. That was reason enough to change completely by itself. But then there are the superficial reasons that come along with it.

I knew if I could lose weight and get into shape, the girls would come around. And I also knew acceptance would be easier to get everywhere I went, I was right. So I did it.

Before
Click Image To Enlarge.
Michael Koch.


What Got Me Started?

Well at first I had no idea what a calorie was, but I decide to start slow at first, Taco Bell before bed was not only expensive, it was totally unnecessary. So I stopped eating after dinner. I also cut out all of the sugary soda. As I learned more about nutrition I just cut out soda all together.

Then I cut out fast food all together. That ended up being a 3-month process. At this point I still didn't really know what a calorie really was. I was eating 4 meals per day, it was November now and I started in July 2003. I had only been at it for 5 months and I weighed in at 290 pounds. Jumping on the scale that day was all the motivation I needed, besides everyone that I saw was telling me how good I looked, so I could never turn back to my old ways again.


How Long Did It Take?

Overall, this transformation is never going to be finished. I ended after getting to 190 pounds by January 2005. It took a little over a year to get to this point, I quit my office job and started a shipping/receiving job, so I could be on my feet all day. That helped a lot too. But I had this new body and nothing cool to do with it.

After
Click Image To Enlarge.
I Had This Cool New Body.

Against my family's wishes, I joined the army. I figured they would whip me in good shape! Boy did they! One thing I will advise against is trying to watch your calorie intake in basic training!

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I came home after 6 months weighing in at 170 pounds. That was too skinny. My body fat had to be under 5%. November 2005, I discovered the art of bodybuilding. I had ran all the muscle off of my body, and I was actually being made fun of because people thought I had an eating disorder.

I learned as much as I could about nutrition, and lifting. Needless to say, in a very short amount of time I learned a lot! I was lifting on a regular basis paired with great nutrition and I was gaining lean mass! At first It came on quick almost 15 pounds per month. Well its 10 months later and I weigh in at 215 now. I feel great, and my bench has more than doubled. I have also tripled my deadlift and tripled my squats.


Full Week's Training

I burned so much muscle off in the army I couldn't even do 1 pullup! (I add 60 pounds now to hit 8) So I decided that training biceps and back 2 times per week would do. I do a 5-day routine.

After
Click Image To Enlarge.
Michael Koch: Biceps Training.

Monday - Chest, Triceps:

Tuesday - Biceps, Back:

Wednesday - Rest

Thursday - Legs:

Friday - Shoulders, Abs:

Saturday - Biceps, Back:

    This workout is almost the same as Tuesday, I do mix it up though.

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Nutrition

To lose the weight I just mainly tried to eat clean, 4-to-5 meals per day, and plenty of protein.

Cutting The Weight:

    Meal 1

    • 3 eggs
    • 2 slices of whole wheat bread or half cup (uncooked) oats
    • 1 grapefruit
    • 1 cup of coffee
    • Multi-vitamin
    • Water

    Snack

    • Nuts, seeds

    Lunch

    • 6oz chicken
    • sweet potato
    • Spinach salad
    • Water

    Snack

    • Can of tuna in water
    • 2 Slices of whole wheat bread
    • 1 slice of fat free cheese
    • Fruit

    Dinner

    • 8 oz fish
    • 1/2 cup brown rice
    • 1 cup of veggies
    • Salad
    • Water

My Diet Since November '05:

    Meal 1

    • 1 cup of oats
    • 1/4 cup walnuts
    • 6 egg whites 2 whole
    • Fruit
    • Multi-vitamin
    • Water

    Cytogainer

    Pre-workout

    Workout

    • Water

    Post workout

    • Cytogainer shake

    Lunch

    • 8oz chicken breast
    • Fat free refried beans
    • Spinach salad
    • 2 tablespoons olive oil
    • Water

    Snack

    • Cup of fruit yogurt
    • 2 oz peanuts
    • 1 cup skim milk
    • Water

    Dinner

    • 6 oz 97% lean hamburger
    • 2 slices whole wheat bread
    • 1 cup mixed veggies
    • Water

    Pre-bed

    • 1 lb fat free cottage cheese
    • 2 tablespoons natural peanut butter
    • 1 cup Fiber 1 cereal
    • Water


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