Busy doesn't even begin to describe daily life for Doug Boitnott. Between running a cattle farm and raising his teenage daughter, it was hard to find the time to take care of himself. Add to that foot surgery for plantar fasciitis, and he had plenty of excuses to let fitness fall by the wayside. Unable to train like he had before, he saw his weight creep up.

Once he was healed, Doug knew it was time to get to work. Nothing in his transformation process was revolutionary; he relied on a simple meal plan, streamlined supplement stack, and basic lifts. His magic formula? Motivation and hard work.

Doug says transforming doesn't have to be rocket science. You just have to find what drives you and show up, day after day.

This is Doug's story.

Doug Boitnott Before

Age: 38, Height: 6'3", Weight: 336 lbs., Body Fat: 50+%

Doug Boitnott After

Age: 40, Height: 6'3", Weight: 200 lbs., Body Fat: 11%

What Made You Decide to Transform?

In 2013, I had surgery on my foot and gained a significant amount of weight. When my brother got engaged the next year, I made the decision to lose the weight by the time I stood next to him as his best man in November of 2015. Not only did I hit my target weight, I surpassed my goal by 15 pounds!

Now I have a much more active lifestyle and the weight loss has made physical activities so much more comfortable. Running around and playing with my daughter is no longer a chore!

Doug Boitnott transformation

How Did You Get Yourself Back On Track?

For the first few months I started out slowly with just walking and then jogging on the treadmill. Eventually I incorporated more of the strength training that I did back in my 20s. Each week I would increase the intensity of the cardio and weights.

Some days I was not as motivated, but quitting was never an option for me. Once I started seeing the positive results, I felt the drive and inspiration to keep improving myself. Some of that inspiration came from a high school friend I reconnected with. Seeing how she lived a healthy lifestyle and was a great example for her kids lead me to want to do the same.

What Supplements Helped You?

What Diet Plan Guided Your Transformation?

I try to eat every three hours, and base my meals around my protein intake. The following meal plan puts me around 1900 calories for the day.

Meal 1 Protein shake (with added Creatine)
Protein Powder (whey)
2 scoops
Banana (frozen)
1/2
Spinach (frozen)
1/2 cup
Peanut Butter
2 tsp
Oats
1/4 cup
Almond Milk
6 oz.
Water
6 oz.
Eggs (not part of shake)
2 hard-boiled
Meal 2
Protein Bar (Quest)
1
Almonds
1/2 cup
Meal 3
Deli Turkey
4 slices
Wrap (low-carb whole-grain)
1
Spinach
1 handful
Avocado
1/4
Cheese
1 slice
Meal 4
Chicken (or fish, beef, or pork)
6-8 oz.
Broccoli (with Parmesan cheese)
2 cups
Protein Powder (mixed with black coffee and ice in a shaker cup)
1 scoop
Meal 5
Tuna
5 oz.
Cottage Cheese
1/4 cup
Avocado
1/4
Meal 6
Protein Bar (Quest)
1

What Training Regimen Kept You On Track?

I work out in my basement, so I typically use a 12-week training program centered around my home equipment. For the first 12 weeks I strength train seven days a week, working each muscle group twice. For the next 12 weeks I do weights every other day and cardio on the days in between.

Doug Boitnott transformation

I also train abs on Monday, Wednesday, Friday, and Saturday by performing 6 sets of various exercises.

Day 1: Chest/Triceps
1
Triset
2 sets
Barbell Incline Bench Press Medium-Grip
20-30 light reps (20 sec. rest)
Barbell Bench Press - Medium Grip
20-30 heavy reps (20 sec. rest)
Incline Dumbbell Flyes
10-12 medium reps (1 min. rest)
2
Triset
2 sets
Barbell Bench Press - Medium Grip
20-30 light reps (20 sec. rest)
Barbell Incline Bench Press Medium-Grip
4-6 heavy reps (20 sec. rest)
Dumbbell Flyes
10-12 medium reps (1 min. rest)
3
Triset
2 sets
Decline Barbell Bench Press
20-30 light reps (20 sec. rest)
Decline Barbell Bench Press
4-6 heavy reps (20 sec. rest)
Cable Crossover
or Standing Cable Fly
6-8 heavy reps (1 min. rest)
4
Triset
6 sets
Dips - Triceps Version
10-12 reps (with added weight, 20 sec. rest)
Cable Incline Triceps Extension
6-8 heavy reps (20 sec. rest)
Triceps Pushdown
6-8 heavy reps (1 min. rest)
Day 2: Cardio
1
Jogging-Treadmill
or outdoors
2 miles
2
HIIT
6 sets. 3 min. rest between sets.
Battling Ropes
30 sec.
Box Jump (Multiple Response)
30 sec.
Rope Jumping
30 sec.
Day 3: Biceps/Back
1
Triset
6 sets
EZ-Bar Curl
25-30 light reps (20 sec. rest)
Dumbbell Bicep Curl
6-8 heavy reps (20 sec. rest)
Hammer Curls
6-8 heavy reps (1 min. rest)
2
Triset
6 sets
Barbell Deadlift
10-12 medium reps (20 sec. rest)
Wide-Grip Lat Pulldown
6-8 heavy reps (20 sec. rest)
Reverse Flyes
10-12 medium reps (1 min. rest)
Day 4: Cardio
1
Jogging-Treadmill
or outdoors
2 miles
2
Bicycling
10 miles
3
Walking, Treadmill
30 minutes (walk, jog, sprint intervals)
Day 5: Shoulders/Legs
1
Triset
6 sets
Standing Military Press
6-8 heavy reps (20 sec. rest)
Barbell Shrug
10-12 heavy reps (20 sec. rest)
Front Dumbbell Raise
10-12 medium reps (1 min. rest)
2
Triset
6 sets
Barbell Squat
8-10 heavy reps (20 sec. rest)
Standing Calf Raises
6-8 heavy reps (20 sec. rest)
Leg Extensions
10-12 heavy reps (1 min. rest)
Day 6: Extra day, based on goals

Example:        

  • Chest movement of choice: 6 sets to failure of light weight
  • Biceps movement of choice: 6 sets to failure of light weight
Day 7: Rest

What Challenged You Most?

This might not come as a shock, but the things that challenged me the most were making the time for meal prep and adjusting my schedule to fit my workouts in. I try to devote Sunday to cooking and preparing my meals for the following week. As for my workouts, if I have to wake up two hours earlier than usual in order to train, then that is what I'm willing to do!

What Are Your Future Fitness Plans?

I simply plan on continuing to stay healthy and set a good example for my daughter. I also try to help those around me with training and nutrition advice.

Doug Boitnott transformation

What Suggestions Do You Have for Others Who Want to Transform Their Bodies?

I would have to say that there are two major variables in any fitness journey. The first is being motivated to make a lifestyle change. The second is consistency in your daily routine. You don't have to eat like a rabbit or become a gym rat, you simply have to stay motivated and be consistent. It's that easy.

How Did Bodybuilding.com Help You Reach Your Goals?

I go to Bodybuilding.com for all of my supplements, protein powders, and workout gear. I also check out the many articles on healthy meal plans and workout routines. The site is very informative and motivational.

About the Author

Erin Chancer

Erin Chancer

Busy doesn't even begin to describe daily life for Doug Boitnott...

View all articles by this author

Meal Plan Fat Loss Workout Home Workout Transformation

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