Body Transformation: Flexing At 40

Paul didnt want to attend his brother's wedding in an out-of-shape body. He needed something better. See how he flexed his muscle and proved himself wrong!

Name: Paul Welsh
Email: pwelsh71@hotmail.com
BodySpace: ThinkingBoutit

Paul Welsh Paul Welsh
AGE 34
HEIGHT
6'2"
WEIGHT
160 lbs
BODY FAT
20%
AGE 41
HEIGHT
6'2"
WEIGHT
210 lbs
BODY FAT
12%

Why I Decided To Transform

I was always tall and slender growing up. I graduated high school at 150 pounds and didn't have to work hard to stay lean (skinny was cool back then with big hair bands and skinny jeans). In my early 30s my metabolism started to slow and I didn't change my diet. Chubbiness started to appear in the places men don't want it.

I dabbled with lifting from 2006-08, but nothing serious. When I was 36, I realized it was time to get after it. With 40 in my sights, I wanted to be in the best shape of my life, so I could proudly say that I'm 40. That obviously wasn't enough motivation because I did very little.

In late 2008, I received a wedding invite from my brother who was getting married that following spring. I was going to see family I haven't seen in years. That gave me motivation to start my journey. I hit the gym every day possible and stuck with the program I got from Bodybuilding.com.

It took a few months, but I started feeling better and seeing growth. I found myself flexing in the mirror, which I didn't ever consider doing in the past, and challenged myself to work on different muscle groups until I saw change. It was on and I was 100 percent committed.

How I Accomplished My Goals

I was active in my late 30s. I coached my boys in baseball, football, and wrestling, so finding energy or a competitive drive wasn't an issue. I challenged and rewarded myself for going to the gym.

There were days when I didn't want to go, but I told myself to just walk in and see what happens. I usually did a couple warm-up exercises and got into it. Going to the gym was the hardest part. Sometimes I would meet a friend there, which meant I had to go.

Supplements That Helped Me Through The Journey
Morning
Pre-workout
Post-workout
Diet Plan That Guided My Transformation
Meal 1
  • oats

    Oatmeal

    1 cup

  • eggs

    Eggs

    3

Meal 2
  • Supreme Protein Carb Conscious Bar

    Supreme Protein Carb Conscious Bar

    1

Meal 3
  • chicken breast

    Chicken Breast

    8oz

  • brown rice

    Brown Rice

    1 cup

Meal 4
Meal 5
  • pork

    Pork

    10-12oz

  • veggies

    Green Vegetables

    1-2 cups

  • brown rice

    Brown Rice

    1 cup

Training Regimen That Kept Me On Track
Day 1: Arms/Chest/Abs
  • Cable Crossover Cable Crossover

    Cable Crossover

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

    Triceps Pushdown - Rope Attachment

    3 sets of 10 reps
  • Smith Machine Incline Bench Press Smith Machine Incline Bench Press

    Smith Machine Incline Bench Press

    3 sets of 10 reps
  • Dumbbell Bicep Curl Dumbbell Bicep Curl

    Dumbbell Bicep Curl

    3 sets of 10 reps
  • Standing Biceps Cable Curl Standing Biceps Cable Curl

    Standing Biceps Cable Curl

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

    Straight-Arm Pulldown

    3 sets of 10 reps
  • Lying Triceps Press Lying Triceps Press

    Lying Triceps Press

    3 sets of 10 reps
  • Triceps Pushdown Triceps Pushdown

    Triceps Pushdown

    3 sets of 10 reps
  • Cable Crunch Cable Crunch

    Cable Crunch

    3 sets of 10 reps
  • Incline Dumbbell Curl Incline Dumbbell Curl

    Incline Dumbbell Curl

    3 sets of 10 reps
  • Russian Twist Russian Twist

    Russian Twist

    1 set of 100 reps
  • Sit-Up Sit-Up

    Sit-Up

    1 set of 100 reps
Day 2: Cardio/Shoulders/Back/Abs

Cardio

  • Jogging-Treadmill Jogging-Treadmill

    Jogging-Treadmill

    5k run

Exercises

  • Machine Shoulder (Military) Press Machine Shoulder (Military) Press

    Machine Shoulder (Military) Press

    3 sets of 10 reps
  • Seated Dumbbell Press Seated Dumbbell Press

    Seated Dumbbell Press

    3 sets of 10 reps
  • Upright Barbell Row Upright Barbell Row

    Upright Barbell Row

    3 sets of 10 reps
  • Seated Bent-Over Rear Delt Raise Seated Bent-Over Rear Delt Raise

    Seated Bent-Over Rear Delt Raise

    3 sets of 10 reps
  • Smith Machine Overhead Shoulder Press Smith Machine Overhead Shoulder Press

    Smith Machine Overhead Shoulder Press

    3 sets of 10 reps
  • Hyperextensions (Back Extensions) Hyperextensions (Back Extensions)

    Hyperextensions (Weighted)

    3 sets of 10 reps
  • Russian Twist Russian Twist

    Russian Twist

    1 set of 100 reps
  • Sit-Up Sit-Up

    Sit-Up

    1 set of 100 reps
Day 3: Legs/Abs
  • Leg Extensions Leg Extensions

    Leg Extensions

    3 sets of 10 reps
  • Calf Press On The Leg Press Machine Calf Press On The Leg Press Machine

    Calf Press On The Leg Press Machine

    3 sets of 10 reps
  • Seated Calf Raise Seated Calf Raise

    Seated Calf Raise

    3 sets of 10 reps
  • Front Barbell Squat Front Barbell Squat

    Front Barbell Squat

    3 sets of 10 reps
  • Russian Twist Russian Twist

    Russian Twist

    1 set of 100 reps
  • Sit-Up Sit-Up

    Sit-Up

    1 set of 100 reps
Day 4: Cardio

Cardio

  • Jogging-Treadmill Jogging-Treadmill

    Jogging-Treadmill

    5k run
Day 5: Arms/Chest/Abs
  • Cable Crossover Cable Crossover

    Cable Crossover

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

    Triceps Pushdown - Rope Attachment

    3 sets of 10 reps
  • Smith Machine Incline Bench Press Smith Machine Incline Bench Press

    Smith Machine Incline Bench Press

    3 sets of 10 reps
  • Dumbbell Bicep Curl Dumbbell Bicep Curl

    Dumbbell Bicep Curl

    3 sets of 10 reps
  • Standing Biceps Cable Curl Standing Biceps Cable Curl

    Standing Biceps Cable Curl

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

    Straight-Arm Pulldown

    3 sets of 10 reps
  • Lying Triceps Press Lying Triceps Press

    Lying Triceps Press

    3 sets of 10 reps
  • Triceps Pushdown Triceps Pushdown

    Triceps Pushdown

    3 sets of 10 reps
  • Cable Crunch Cable Crunch

    Cable Crunch

    3 sets of 10 reps
  • Incline Dumbbell Curl Incline Dumbbell Curl

    Incline Dumbbell Curl

    3 sets of 10 reps
  • Russian Twist Russian Twist

    Russian Twist

    1 set of 100 reps
  • Sit-Up Sit-Up

    Sit-Up

    1 set of 100 reps
Day 6: Rest
Day 7: Cardio/Shoulders/Back/Abs

Cardio

  • Jogging-Treadmill Jogging-Treadmill

    Jogging-Treadmill

    5k run

Exercises

  • Machine Shoulder (Military) Press Machine Shoulder (Military) Press

    Machine Shoulder (Military) Press

    3 sets of 10 reps
  • Seated Dumbbell Press Seated Dumbbell Press

    Seated Dumbbell Press

    3 sets of 10 reps
  • Upright Barbell Row Upright Barbell Row

    Upright Barbell Row

    3 sets of 10 reps
  • Seated Bent-Over Rear Delt Raise Seated Bent-Over Rear Delt Raise

    Seated Bent-Over Rear Delt Raise

    3 sets of 10 reps
  • Smith Machine Overhead Shoulder Press Smith Machine Overhead Shoulder Press

    Smith Machine Overhead Shoulder Press

    3 sets of 10 reps
  • Hyperextensions (Back Extensions) Hyperextensions (Back Extensions)

    Hyperextensions (Weighted)

    3 sets of 10 reps
  • Russian Twist Russian Twist

    Russian Twist

    1 set of 100 reps
  • Sit-Up Sit-Up

    Sit-Up

    1 set of 100 reps

What Aspect Challenged Me The Most

The biggest challenge is cardio; I absolutely hate it, but I have a running partner, so it's a commitment I have to do. I can see the diet being an issue going forward as I attempt to find my abs by reducing my body fat percentage to single digits.

My Future Fitness Plans

I see myself staying fit for the rest of my life. The thought of competing has crossed my mind a few times, but I realize I'm a few years from that. I plan to stay on this path because I feel better, happier, and more successful.

Suggestions For Aspiring Transformers

It takes 66 days for habits to form—get there. When you start seeing gains, you'll be hooked and find yourself flexing in the mirror with a huge smile on your face. It's worth every ounce of sweat.

Find a friend to go with so you have to commit and don't be afraid to get out of your comfort zone. Create a BodySpace account to track your gains, losses, and goals, and to meet others. You have to start somewhere. I highly recommend getting in the gym prior to New Year's.

How Bodybuilding.com Helped Me Reach My Goals

I have been a member of Bodybuilding.com for a long time. It's a one-stop shop for inspiration, motivation, and supplementation. I find myself on the exercise page consistently looking for new ideas for each muscle group. It's the best fitness site for beginner to advanced bodybuilders.