Bodybuilding.com - Male Transformation Of The Week - Cody Bearden.

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We have many stories about amazing transformations and how people changed their lives for the better!

I got tired of being talked about from the people who would whisper about what a freak I was and how much my joins hurt. See what I did and how I was motivated to lose over 265 lbs and almost 30 pant sizes!

Male Transformation Of The Week - Cody Bearden.

By: Cody Bearden

Before:
6-20-05
462 lbs

After:
9-4-06
197 lbs

Vital Stats

Name: Cody Bearden - BodySpace
Email: fates_child03@yahoo.com

Starting Stats:

June 20, 2005
Height: 6'2"
Weight: 462 lbs
Pant Size: 62
Shirt Size: 5XL

Current Stats:

September 4, 2006
Height: 6'2
Weight: 197 lbs
Pant Size: 34
Shirt Size: Medium

Current weight loss total is 265 Lbs. and now I am working on putting on more lean muscle mass.

Why I Decided To Change My Body!

I got tired of all the looks that people give you and all the comments that are made in hushed voices about you. I finally had enough of feeling like I was nothing but an overly large piece of garbage.

I would really like to get the opportunity to thank some of the people who always said negative things about me back then to show them what someone can do when the motivation is right.

Click Image To Enlarge.
Cody Bearden Before His Transformation.

On June 20 2005, I made a decision that has changed me forever. I had just turned 20 years old and I was sitting at a morbidly obese 462lbs. For the majority of my life I used being fat as a defensive mechanism to keep people from coming to know the true me.

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I was scared of who I may become because of some bad experiences growing up and things my father had done. Then I woke up and decided I was tired of being this fat guy who was so afraid of himself that he never had a chance to live up to his full potential.

Click Image To Enlarge.
I Was Tired Of Being The Fat Guy.

For the last 15 months I've dedicated myself to living a healthier lifestyle and learning proper nutrition and training to get myself into optimum shape. Currently I am working on putting on more lean muscle mass while losing the extra fat I still have on my gut.

How I Did It

The two most important things so far leading to my success have been raw determination and will power. I cut all refined sugars and foods out of my including: cokes, white bread, chips, crackers basically anything that has been processed is not for me any longer.

Click Image To Enlarge.
Raw Determination & Will Power Led To My Success.

The only sugar I ingest comes from fruit and dextrose for my post workout shake. I eat a very clean diet. The vast majority of the foods I eat are Organic or Natural. I stay away from excess salt intake and I do not consume any product with trans fat in it or the words "high fructose corn syrup" or "partially hydrogenated oil." Which you would be surprised how many things that includes.

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Diet

The big key in my opinion to successful changing you eating habits is to keep it simple. If you find good foods that are nutritious and enjoy eating then have them in healthy portions.

Typical Meal Plan:

Meal 1:

8 ounces skim milk
1.5 scoops ON 100% Whey Protein
3/4 cup dry oatmeal made with water
2 Tbsp wheat germ with cinnamon and milled flax seed
Cinnamon in oatmeal for taste
1 small to medium size piece of fruit (Apple, Banana, Peach or a Nectarine) or a cup of berries (Blackberries, Blueberries, Raspberries or Strawberries)

Meal 2:

5 egg whites
1 whole egg
3/4 cup dry oatmeal made with water
Cinnamon in oatmeal for taste
1 cup berries (Blackberries, Blueberries, Raspberries or Strawberries) or 1 small piece of fruit

Meal 3:

6-8 ounces either boneless skinless chicken breast, lean cut of beef like Top Round or 93-95% lean ground beef
1/2 cup dry brown rice or whole wheat couscous
1/2 cup - 1 cup green leafy vegetable

Meal 4: Preworkout meal

6 ounces Lean meat
1/4 cup brown rice or whole wheat couscous
1/2 cup kidney beans or black beans

PWO Shake:

40grams dextrose
40grams maltodextrin
40 grams On 100% whey protein

Meal 5: 45 mins - 1 hour after PWO shake

6 ounces lean meat i.e. chicken breast, turkey breast or lean beef
1-2 cups green vegetable (Spinach, Green Beans, Broccoli, or Brussel Sprouts)

Evening Snack (if Hungry before Bed)

1 cup FF cottage cheese or
1 cup Fit and Trim yogurt

Workout Plan

Monday: Tricep/Bicep Day:

Triceps:

Tricep Pulldown 4 sets of 6-10 reps
Tricep Pushdown 4 sets of 6-10 reps
Skull Crushers 3 sets of 8-12 reps
Overhead Extensions 3 sets of 8-10 reps
Close Grip Bench Press 2 sets of 10 reps

Biceps:

Bicep Curls 4 sets 6-10 reps
Concentration Curls 3 sets 6-8 reps
Standing High Arm curls 3 sets 8-10 reps
Incline Alternating Curls 3 sets 8-10 reps
Hammer Curls 3 sets 6-10 reps

print Click Here For A Printable Log Of Monday.

Tuesday: Leg Day:

Squats 4 sets 8-10 reps
Standing Calf Raises 4 sets 10-20 reps
Leg Extensions 3 sets 10-12 reps
Leg Presses 4 sets 15 reps
Leg curls 3 sets 10-12 reps

Abs:

Weighted Crunches 3 sets of 25 reps each
30 mins of cardio

print Click Here For A Printable Log Of Tuesday.

Wednesday: Off Day

Thursday: Back:

T-Bar Row 3 sets 6-10 reps
Front Lat Pulldown 4 sets 8-12 reps
Behind Neck Lat Pulldown 3 sets 8-10 reps
Low Rows 3 sets 8-12 reps
Assisted Pull ups 3 sets 6 reps

Abs:

Weighted crunches 3 sets of 25 reps
30 mins of cardio

print Click Here For A Printable Log Of Thursday.

Friday: Shoulders:

Seated Side Lat raise 3 sets 8-10 reps
Standing Military Press (Front) 4 sets 6-10 reps
Standing Military Press (Behind head) 2 sets 8-10 reps
Shoulder Press 3 sets 8-10 reps
Front Dumbbell Raise 3 sets 8-10 reps

print Click Here For A Printable Log Of Friday.

Saturday: Off

Sunday: Chest:

Flat Bench Press 4 sets 6 reps
Decline Press 3 sets 6 reps
Incline Press 3 sets 6 reps
Flat Bench Flye 3 sets 6-10 reps
Incline Flye 3 sets 6-10 reps

print Click Here For A Printable Log Of Sunday.

My Suggestions To Others

In my opinion to really be able to succeed at losing weight and keeping it off you have to make it the number one priority in your life. Patience is a very important part of the ability to stay with a change of lifestyle.

Eating properly and working out is not something that you will see instantaneous results from but being consistent will yield you a lifetime of results. Try to not focus on too many things at one time. Set goals that are for short periods of time and that are realistic.