Body Transformation: 50 Never Looked So Good!

21 orthopedic surgeries hampered Daniel for 30 years. His weight fluctuated uncontrollably and he felt defeated. At age 50, the stars aligned and he lost 124 pounds!

Name: Daniel Ekblad
Email: Principledan@gmail.com
BodySpace: principledan

Daniel Ekblad Daniel Ekblad
AGE 48
HEIGHT
6'3"
WEIGHT
306 lbs
BODY FAT
35%
AGE 50
HEIGHT
6'3"
WEIGHT
182 lbs
BODY FAT
4%

Post To Fitboard

Why I Decided to Transform

I'm an overeater and needed to lose weight and get in shape to save my life. In April 2011, I made a decision to change nearly everything about my lifestyle. I decided to make a lifestyle change for three reasons:

  1. To be healthy again
  2. So my feet would feel better
  3. To see my kids grow up (my biggest motivation)

My weight fluctuated from 240 to more than 300 pounds throughout the years. Since age 18, I've had 21 orthopedic surgeries (13 on my left knee, two on my lower back, one on my neck, both shoulders, my elbow, finger, and most recently my feet, which caused the most pain and weight gain). I gained and lost a couple hundred pounds during the past 30 years.

Many of my problems came from injuries that caused me to stop working out and fall into destructive eating habits. I wanted this to be the last time I regained weight. On April 1, 2011, I weighed 306 pounds.

How I Accomplished My Goals

I had a membership at the local Gold's Gym and decided that instead of using it 1-2 times per week I would go 6-7 times per week. I talked with a few fitness gurus, bought vitamins, and built diet and workout plans.

To kickstart my diet, I did a 7-day cleanse with a 5-day "fast" where I only drank lean shakes. After two weeks of working out on the cleanse, I lost 19 pounds.

I became motivated and decided to completely change my lifestyle, which is exactly what I did. I learned to eat correctly and used my gym membership to work out a couple times per day instead of a couple times per week. The results came fast and I started to see results.


Supplements that Helped Me Through the Journey
Pre-workout
Diet Plan that Guided My Transformation

My meal plan stays mostly the same throughout the year. I vary the portion sizes when I train for a competition.

Meal 1
  • Egg Whites

    Egg Whites

    8

  • Ezekiel Bread

    Ezekiel Bread

    2 slices

Meal 2
  • Chicken Breast

    Chicken Breast

    4-8 oz

  • brown rice

    Brown Rice

    1/2

  • broccoli

    Broccoli

    1 cup

Meal 3
  • Chicken Breast

    Chicken Breast

    4-8 oz

  • brown rice

    Brown Rice

    1/2

  • broccoli

    Broccoli

    1 cup

Meal 5
  • Chicken Breast

    Chicken Breast

    4-8 oz

  • sweet potato

    Sweet Potato

    1

  • Vegetables

    Vegetables

    1 serving

Meal 6: Before Bed
Training Regimen that Kept Me On Track

Every morning I do 40-60 minutes of cardio to start the day.

Day 1: Chest/Triceps
  • Flat Bench Cable Flyes Flat Bench Cable Flyes

    Flat Bench Cable Flyes

    6 sets of 15 reps
  • Dips - Chest Version Dips - Chest Version

    Dips - Chest Version

    2 sets of 10 reps
  • Incline Dumbbell Flyes Incline Dumbbell Flyes

    Incline Dumbbell Flyes

    3 sets of 12-15 reps
  • Incline Dumbbell Press Incline Dumbbell Press

    Incline Dumbbell Press

    3 sets of 12-15 reps
  • Smith Machine Decline Press Smith Machine Decline Press

    Smith Machine Decline Press

    3 sets of 10-12 reps
  • Triceps Pushdown - Rope Attachment Triceps Pushdown - Rope Attachment

    Triceps Pushdown - Rope Attachment

    3 sets of 12-15 reps
  • Lying Triceps Press Lying Triceps Press

    Lying Triceps Press

    3 sets of 12-15 reps
Day 2: Shoulders/Biceps
  • Standing Low-Pulley Deltoid Raise Standing Low-Pulley Deltoid Raise

    Standing Low-Pulley Deltoid Raise

    4 sets of 15 reps
  • Front Cable Raise Front Cable Raise

    Front Cable Raise

    4 sets of 15 reps
  • Standing One-Arm Cable Curl Standing One-Arm Cable Curl

    Standing One-Arm Cable Curl

    4 sets of 15 reps (each arm)
  • Side Lateral Raise Side Lateral Raise

    Side Lateral Raise

    2 sets of 10-12 reps
  • Smith Machine Overhead Shoulder Press Smith Machine Overhead Shoulder Press

    Smith Machine Overhead Shoulder Press

    3 sets of 12-15 reps
  • Smith Machine Shrug Smith Machine Shrug

    Smith Machine Shrug

    3 sets of 15 reps
  • Standing Biceps Cable Curl Standing Biceps Cable Curl

    Standing Biceps Cable Curl

    3 sets of 10 reps
Day 3: Back
  • Pullups Pullups

    Pullups

    3 sets of 10 reps
  • Close-Grip Front Lat Pulldown Close-Grip Front Lat Pulldown

    Close-Grip Front Lat Pulldown

    3 sets of 12-15 reps
  • Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

    Wide-Grip Lat Pulldown

    3 sets of 12-15 reps
  • Rowing, Stationary Rowing, Stationary

    Rowing, Stationary

    3 sets of 10-12 reps
  • Straight-Arm Pulldown Straight-Arm Pulldown

    Straight-Arm Pulldown

    3 sets of 15 reps
Day 4: Legs
    • One-Legged Cable Kickback One-Legged Cable Kickback

      One-Legged Cable Kickback

      3 sets of 15 reps

Superset

    • Leg Press Leg Press

      Leg Press

      3 sets of 12-15 reps
    • Standing Calf Raises Standing Calf Raises

      Standing Calf Raises

      3 sets of 15 reps

Resume regular sets

  • Leg Extensions Leg Extensions

    Leg Extensions

    3 sets of 10-12 reps
  • Seated Leg Curl Seated Leg Curl

    Seated Leg Curl

    3 sets of 10-12 reps
  • Hack Squat Hack Squat

    Hack Squat

    3 sets of 10-12 reps
  • Barbell Lunge Barbell Lunge

    Barbell Lunge (Using smith machine)

    3 sets of 10-12 reps (each leg)
  • Dumbbell Lunges Dumbbell Lunges

    Walking Dumbbell Lunges

    2 sets of 20-30 reps
Day 5: Arms
  • Standing Biceps Cable Curl Standing Biceps Cable Curl

    Standing Biceps Cable Curl

    5 sets of 15 reps
  • Triceps Pushdown Triceps Pushdown

    Triceps Pushdown

    5 sets of 12-15 reps
  • Side Lateral Raise Side Lateral Raise

    Side Lateral Raise

    5 sets of 15 reps
Day 6: Full Body
  • Jogging-Treadmill Jogging-Treadmill

    Jogging-Treadmill

    30 min
  • Standing One-Arm Cable Curl Standing One-Arm Cable Curl

    Standing One-Arm Cable Curl

    4 sets of 15 reps (each arm)
  • Side Lateral Raise Side Lateral Raise

    Side Lateral Raise

    2 sets of 10-12 reps
  • Flat Bench Cable Flyes Flat Bench Cable Flyes

    Flat Bench Cable Flyes

    6 sets of 15 reps
  • Dips - Chest Version Dips - Chest Version

    Dips - Chest Version

    2 sets of 10 reps
  • Triceps Pushdown Triceps Pushdown

    Triceps Pushdown

    5 sets of 12-15 reps
  • Hack Squat Hack Squat

    Hack Squat

    3 sets of 10-12 reps
  • Barbell Lunge Barbell Lunge

    Barbell Lunge (Using smith machine)

    3 sets of 10-12 reps (each leg)
  • Pullups Pullups

    Pullups

    3 sets of 10 reps
  • Close-Grip Front Lat Pulldown Close-Grip Front Lat Pulldown

    Close-Grip Front Lat Pulldown

    3 sets of 12-15 reps
Day 7: Rest

What Aspect Challenged Me the Most

Finding the time to balance home, work, and other life commitments was hard, but once I decided this was the lifestyle I wanted to pursue I learned to make time.

My Future Fitness Plans

On November 10, 2011, I started my blog called I AM AN OVER EATER. The blog was started to help anyone looking for a place to talk about losing weight and getting in shape. I also started the blog for me as a way to hold myself accountable for my actions and health. It has kept me on track. On the blog, we help each other achieve and maintain a healthier lifestyle. In its five months of existence, more than 2,300 people have visited my blog.

Through the blog, I created a weight loss challenge called "JAM Into A Healthier You - The Chippewa Valley Challenge!" It incorporates overall lifestyle change for the community. More than 200 people joined the challenge in its first year. The 2013 challenge became a huge community event and more than 535 people joined.

On September 29, 2012, I competed in my first physique show and placed fourth. It's in my blood now, so I'm preparing for two shows. I'm going to work hard during the summer to increase my size. I plan to compete in October with long-term goals for March 2014 in Las Vegas at the Jay Cutler Classic.

Suggestions for Aspiring Transformers

Please visit my blog for many ideas and tips for how to transform your body and life.

How Bodybuilding.com Helped Me Reach My Goals

I have read articles on Bodybuilding.com for more than a year. I love the transformations, helpful hints, and recipes for healthy foods. It can help if you eat the same foods constantly.

Daniel's Top 5 Gym Tracks

  1. "I Can't Drive 55" by Sammy Hagar
  2. "There's Only One Way To Rock" by Sammy Hagar
  3. "Bohemian Rhapsody" by Queen
  4. "More Than A Feeling" by Boston
  5. "Let's Get It Started" by Black Eyed Peas