Body Transformation: Greg Was Ready To Prove His Critics Wrong

Poor diet choices had Gregory on the fast track to diabetes and other health problems. Greg chose to get on a new path.

Vital Stats

Name: Gregory Allen
Email: Gregoryguru@aol.com
BodySpace: guru7777

Gregory Allen Gregory Allen

Before:

Age:
38
Height:
5'9"
Weight:
265 lbs
Body Fat:
36%

After:

Age:
42
Height:
5'9"
Weight:
170 lbs
Body Fat:
7%

Why I Got Started

Growing up, I never had any issues with my weight. I was young and active and liked to bike and play basketball - all that activity kept my weight in check. But, like many of us, when I got older and got a job, I became less active and developed some bad eating habits. Between long hours at work and poor diet choices (junk food, fast food, processed foods, and lots of soda), the pounds started to add on.

At age 38, with 40 just around the corner, I started to think about my mortality and the quality of my life. My doctor told me I was at risk for diabetes. My snoring, from being overweight, was bothering my girlfriend at night. If the elevator wasn't working in my building, I was in big trouble. Running to catch a bus left me feeling like I was having a heart attack. I realized that there are not too many people near 300 pounds in their 70s and 80s.

Most importantly, I felt tired, old and lethargic. People warned me that it was difficult to lose body fat at my age, but I knew I needed to make a change. I was ready to prove them wrong and show that it's never too late to improve your health and your body.

How I Did It

Starting up, I knew I had a lot of weight to lose and a big challenge ahead of me. I knew I would need to put in a lot of effort and I would need a plan for both diet and exercise to keep me on track until I hit my goals.

For my diet, I changed my eating habits dramatically. I cut out the junk foods for foods I knew would help my body. I ditched sugar and greasy foods and also started to pay close attention to portion size. More frequent meals, smaller portions, and quality food were the keys.

For my workouts, I began working out every day. It was a pretty simple program: one day weights, the next day cardio. 7 days per week for 60 minutes per day. I was consistent and it produced results.

My weight loss journey took me from 265 to 165. Today, I'm at 171 because that's where I feel my best, but my goal throughout the process had been to hit that 100-pound weight loss mark. Consistent workouts and clean eating were the keys for me. Some of my cardio days were intensified by doing 60 minutes of jumping rope in a sweat suit.

After I hit my goals, I've been able to maintain and improve on my progress. To achieve this, I have varied my cardio workouts, adding in distance running, hill sprints, biking, and kettlebell swings with high reps. Today, I no longer do full body workouts every other day. Instead, I do body part splits, like chest/shoulder/triceps one day, back/biceps the next, quads/hamstring/calves/abs the day after that. I do continue to keep up the circuit training and calisthenics as well.

Brothers in arms, and abs.

Supplements

Supplements were critical to my success. I took Ramp Up for the energy to get through tough one-hour cardio sessions, especially when I was overweight and out of shape. It really helped me to keep going and get that body fat down!

I wanted to do more than just lose weight though. I wanted to look toned - my secret weapon was definitely Force Factor! The arginine in Force Factor gave me a really good pump. I had people in the gym and on the street noticing that I was not just losing weight, but that I was also gaining muscle!

The best thing about my results with Force Factor is that new people I meet never suspect I was ever fat in my past. They're always shocked when I show them my before pictures!

Diet

Meal 1: Breakfast

  • oatmeal

    oatmeal

    1 cup

  • banana

    banana

    1

  • egg whites

    egg whites

    6

  • green tea

    green tea

    1 cup

Meal 2: Snack

  • low-fat yogurt

    low-fat yogurt

    4oz

    Other Options:
    1 apple

Meal 3: Lunch

  • chicken breasts

    chicken breasts

    2

  • broccoli

    broccoli

    1 cup

  • water

    water

    1 glass

Meal 4: Snack

  • apple

    apple

    1

    Other Options:
    banana

Meal 5: Dinner

Training

Monday/Wednesday/Friday/Sunday: Full Body
  • Crunches Crunches

    Crunches

    3 sets of 12 reps
  • Flat Bench Lying Leg Raise Flat Bench Lying Leg Raise

    Flat Bench Lying Leg Raise

    3 sets to failure
  • Sit-Up Sit-Up

    Sit-Up

    3 sets of 10 reps
  • Bent Over Barbell Row Bent Over Barbell Row

    Bent Over Barbell Row

    3 sets of 6 reps
  • Pullups Pullups

    Pullups

    3 sets to failure
  • Bench Dips Bench Dips

    Bench Dips

    2 sets of 6 reps
  • Dumbbell Bench Press Dumbbell Bench Press

    Dumbbell Bench Press

    2 sets of 6 reps
  • Dumbbell Shoulder Press Dumbbell Shoulder Press

    Dumbbell Shoulder Press

    3 sets of 6 reps
  • Dumbbell Bicep Curl Dumbbell Bicep Curl

    Dumbbell Bicep Curl

    2 sets of 6 reps
  • Triceps Pushdown Triceps Pushdown

    Triceps Pushdown

    1 set of 10 reps
  • Hammer Curls Hammer Curls

    Hammer Curls

    2 sets of 6 reps
  • Lying Triceps Press Lying Triceps Press

    Lying Triceps Press

    2 sets of 6 reps
  • Seated Bent-Over Rear Delt Raise Seated Bent-Over Rear Delt Raise

    Seated Bent-Over Rear Delt Raise

    2 sets of 10 reps
  • Side Lateral Raise Side Lateral Raise

    Side Lateral Raise

    1 set of 6 reps
  • Pushups Pushups

    Pushups

    2 sets to failure
  • Barbell Deadlift Barbell Deadlift

    Barbell Deadlift

    3 sets of 6 reps
  • Stiff-Legged Barbell Deadlift Stiff-Legged Barbell Deadlift

    Stiff-Legged Barbell Deadlift

    2 sets of 6 reps
  • Seated Leg Curl Seated Leg Curl

    Seated Leg Curl

    2 sets of 10 reps
  • Barbell Squat Barbell Squat

    Barbell Squat

    4 sets of 8 reps
  • Barbell Lunge Barbell Lunge

    Barbell Lunge

    2 sets of 6 reps
  • Palms-Down Wrist Curl Over A Bench Palms-Down Wrist Curl Over A Bench

    Palms-Down Wrist Curl Over A Bench

    2 sets of 10 reps
  • Palms-Up Barbell Wrist Curl Over A Bench Palms-Up Barbell Wrist Curl Over A Bench

    Palms-Up Barbell Wrist Curl Over A Bench

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

    Seated Calf Raise

    3 sets of 10 reps
  • Standing Calf Raises Standing Calf Raises

    Standing Calf Raises

    2 sets of 10 reps
Tuesday/Thursday/Saturday: Cardio Only
  • Rope Jumping Rope Jumping

    Rope Jumping (in sweat suit)

    1 hr

Suggestions for Others

My best advice for others is to find a diet that you can follow for the long-term. There's a lot of diet plans out there, but if it's too extreme or too hard for you, then you have little chance to hit your body weight goals. Some people think about just workouts as the key to success, but diet is a big piece of it as well!

For a balanced body, make sure you really are working your whole body - all the muscles you want to tone. Try to do both resistance training and cardio - both together will have greater benefits for your body than just one over and over again.

Finally, choose the right supplements that will help you to reach your goal. Try a fat burner if you need to lose weight. And I recommend Force Factor and Body Rush for your workouts - whether you're looking to gain muscle or lose weight.