Body Transformation: Tate Confer, From Fat To Fit

Tired of being overweight and out of shape, Tate Confer decided to take his fitness into his own hands. With his family's help, he transformed his body and embraced a new, healthy lifestyle.

Body Transformation: Tate Confer, From Fat To Fit

WHY I DECIDED TO TRANSFORM

I decided to transform because I grew up an overweight child, and finally decided it was time to change the unhealthy lifestyle I was leading. I was just tired of being out of shape. I knew training and dieting would improve how I looked—and more importantly, how I felt.

My family was very supportive of my decision to become fit, and they did everything they could to help me along the way. My mom would prep healthy dinners, my dad would order supplements from Bodybuilding.com, and my brother would train with me.

My life now is leaps and bounds different from before my transformation. I currently train every day, and eat foods that will benefit my body and mind.

Before, I rarely trained, and consumed a lot of processed foods that took me down an unhealthy path.

Before /// 215 lbs
After /// 165 lbs
AGE 17 / HEIGHT 6'0" / BODY FAT 22%
AGE 17 / HEIGHT 6'0" / BODY FAT 5%
Post To Fitboard

HOW I ACCOMPLISHED MY GOALS

When I started my transformation, I knew very little about training and nutrition, so I had to educate myself on the correct way to do both. I read many articles online about diets and different training methods that would further my progression and allow me to better my physique. I never thought about quitting, because I loved every day of training and the way it made me feel and look.

Seeing progress kept me extremely motivated to continue my fitness journey, and made it easy to continue this new lifestyle. I found motivation in fitness icons I saw online and in magazines, such as Frank McGrath and Antoine Vaillant.

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SUPPLEMENTS THAT HELPED ME THROUGH THE JOURNEY

With Meal 1
Pre-workout
With Meal 4
With Meal 5

DIET PLAN THAT GUIDED MY TRANSFORMATION

In my opinion, your diet is the most important aspect of your fitness journey. It wasn't until I was fully committed to learning about nutrition and following my diet that I saw the results I was looking for.

It's crucial to educate yourself on the large variety of diet plans that exist, and find the one that best suits your health goals. I knew I wanted to lose weight and have a lean physique, so I would read articles and watch videos on how to accomplish this.

Meal 1: Pre-workout
Meal 2: Post-workout
  • chicken Chicken Breast

    10 oz

  • black beans Black Beans

    1 cup

  • greens Mixed Greens

    1 cup

Meal 3
  • tuna Albacore White Tuna

    1 can

  • rice cakes Rice Cakes (White Cheddar)

    2 cakes

Meal 4
  • chicken Chicken or Beef

    10-12 oz

  • sweet potato Sweet Potato

    8 oz

  • greens Mixed Greens

    2 cups

Meal 5
Protein Shake

TRAINING REGIMEN THAT KEPT ME ON TRACK

My training regimen is very high-volume and consists of methods such as dropsets, rest-pauses, and supersets.

It's important to me that I force as much blood into the muscle as possible, and achieve the greatest pump I possibly can. I work in the 12-15 rep range on almost all of my accessory lifts, and only work in the 3-5 rep range on my heavy core lifts such as bench, deadlift, and squat.

I follow a 6-day split, and do cardio every morning before my first meal. These workouts usually take about 2-1/2 hours to complete.

Day 1: Chest
  • Dumbbell Bench Press Dumbbell Bench Press Dumbbell Bench Press
    5 sets of 20-25 reps, 1 set to failure
  • Incline Dumbbell Press Incline Dumbbell Press Incline Dumbbell Press
    5 sets of 20-25 reps, 1 set to failure
  • Incline Cable Flye Incline Cable Flye High/Low Cable Flye
    5 sets each of 12-15 reps
  • Leverage Incline Chest Press Leverage Incline Chest Press Machine Incline Chest Press
    5 sets 10-12 reps
  • Straight-Arm Dumbbell Pullover Straight-Arm Dumbbell Pullover Dumbbell Pullover
    5 sets of 8-10 reps
  • Butterfly Butterfly Butterfly
    5 sets of 15-20 reps
  • Dips - Chest Version Dips - Chest Version Dips - Chest Version (Weighted)
    3 sets of 8-10 reps with a heavy dumbbell
  • Pushups Pushups Pushups
    5 sets to failure
Day 2: Rear Deltoids/Triceps
  • Triceps Pushdown - V-Bar Attachment Triceps Pushdown - V-Bar Attachment Triceps Pushdown - V-Bar Attachment
    5 sets of 15-20 reps
  • Incline Barbell Triceps Extension Incline Barbell Triceps Extension Incline Barbell Triceps Extension
    3 sets of 8-10 reps
  • Seated Triceps Press Seated Triceps Press Seated Triceps Press
    3 sets of 12-15 reps
  • Reverse Grip Triceps Pushdown Reverse Grip Triceps Pushdown Reverse Grip Triceps Pushdown
    5 sets of 15-20 reps
  • Band Pull Apart Band Pull Apart Band Pull Apart
    3 sets of 12-15 reps
  • Reverse Machine Flyes Reverse Machine Flyes Reverse Machine Flyes
    5 sets of 12-15 reps
  • Band Pull Apart Band Pull Apart Cross-Armed Band Pull Apart
    5 sets of 12-15 reps
  • Face Pull Face Pull Face Pull
    5 sets of 8-10 reps
Superset
  • Cable Rear Delt Fly Cable Rear Delt Fly Cable Rear Delt Fly
    5 sets of 15 reps
  • Bent Over Two-Dumbbell Row Bent Over Two-Dumbbell Row Bent Over Two-Dumbbell Row
    5 sets of 15 reps
Day 3: Shoulders
  • Dumbbell Shoulder Press Dumbbell Shoulder Press Seated Dumbbell Shoulder Press
    1 warm up set, 4 sets of 8-10 reps
  • Arnold Dumbbell Press Arnold Dumbbell Press Arnold Dumbbell Press
    3 sets of 12-15 reps
  • Push Press Push Press Push Press
    5 sets of 6-8 reps
  • Machine Shoulder (Military) Press Machine Shoulder (Military) Press Machine Shoulder (Military) Press
    5 sets of 10-12 reps
  • Standing Front Barbell Raise Over Head Standing Front Barbell Raise Over Head Front EZ-Bar Raise
    5 sets of 15 reps
  • Side Lateral Raise Side Lateral Raise Side Lateral Raise
    5 sets of 15-20 reps
  • Standing Low-Pulley Deltoid Raise Standing Low-Pulley Deltoid Raise One-Arm Cable Side Lateral Raise
    3 sets of 12 reps
  • Seated Side Lateral Raise Seated Side Lateral Raise Seated Side Lateral Raise
    5 sets of 12-15 reps
  • One-Arm Side Laterals One-Arm Side Laterals One-Arm Side Laterals
    3 sets of 15 reps
  • Upright Barbell Row Upright Barbell Row Upright Barbell Row
    5 sets of 12-15 reps
  • Dumbbell Shrug Dumbbell Shrug Dumbbell Shrug
    5 sets of 20 reps
Day 4: Back
  • Pullups Pullups Pullups
    5 sets to failure
  • Barbell Deadlift Barbell Deadlift Barbell Deadlift
    5 sets of 5 reps
  • Bent Over Barbell Row Bent Over Barbell Row Bent Over Barbell Row
    5 sets of 10-12 reps
  • Lying T-Bar Row Lying T-Bar Row Lying T-Bar Row
    5 sets of 15-20 reps
  • One-Arm Dumbbell Row One-Arm Dumbbell Row One-Arm Dumbbell Row
    3 sets of 8-10 reps
  • Seated Cable Rows Seated Cable Rows Seated Cable Rows
    5 sets of 15 reps
  • Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown
    5 sets of 12-15 reps
  • Leverage High Row Leverage High Row Leverage High Row
    3 sets of 10-12 reps
  • Underhand Cable Pulldowns Underhand Cable Pulldowns Underhand Cable Pulldowns
    5 sets of 8-10 reps
  • Hyperextensions (Back Extensions) Hyperextensions (Back Extensions) Hyperextensions (Back Extensions)
    5 sets of 15 reps
Day 5: Arms
  • Barbell Curl Barbell Curl Barbell Curl
    5 sets of 10-12 reps
  • Hammer Curls Hammer Curls Hammer Curls
    5 sets of 15-20 reps
  • Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl
    5 sets of 15-20 reps
  • One Arm Dumbbell Preacher Curl One Arm Dumbbell Preacher Curl One Arm Dumbbell Preacher Curl
    3 sets of 8-10 reps
  • Standing Biceps Cable Curl Standing Biceps Cable Curl Cable Curl
    5 sets of 20 reps
  • Concentration Curls Concentration Curls Concentration Curls
    3 sets of 10-12 reps
  • Triceps Pushdown Triceps Pushdown Triceps Pushdown
    5 sets of 15-20 reps
  • Lying Triceps Press Lying Triceps Press Lying Triceps Press
    3 sets of 8-10 reps
  • Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press
    5 sets of 10-12 reps
  • Dips - Triceps Version Dips - Triceps Version Dips - Triceps Version
    5 sets to failure
Day 6: Legs
  • Barbell Squat Barbell Squat Barbell Squat
    8 sets of 8-12 reps
  • Hack Squat Hack Squat Hack Squat
    8 sets to failure
  • Leg Press Leg Press Leg Press
    5 sets of 15-20 reps
  • Barbell Walking Lunge Barbell Walking Lunge Barbell Walking Lunge
    3 sets of 20 steps
  • Seated Leg Curl Seated Leg Curl Seated Leg Curl
    8 sets of 15-20 reps
  • Leg Extensions Leg Extensions Leg Extensions
    8 sets of 15-20 reps
  • Stiff-Legged Barbell Deadlift Stiff-Legged Barbell Deadlift Stiff-Legged Barbell Deadlift
    5 sets of 20 reps
  • Standing Calf Raises Standing Calf Raises Standing Calf Raises
    5 sets of 20 reps
  • calf raise calf raise Bodyweight Calf Raise
    3 sets of 10 reps
Day 7: Rest

WHAT ASPECT CHALLENGED ME THE MOST

The most challenging aspect I faced when it came to leading a healthier lifestyle was sorting through the vast amount of information and advice that exists in the fitness community, and finding what would personally work best for me.

It can be extremely overwhelming to try to figure out which diet or training split you should follow, because there are so many opinions and different variables that come into play when making those decisions.

I knew I had to rely on trial and error until I found a combination of supplementation, nutrition, and training that best suited my fitness goals.

MY FUTURE FITNESS PLANS

I competed in my first men's physique this past March, and plan on continuing to do so. I was the youngest competitor in the show by a wide margin, and placed 13th out of a group of 30.

I hope to place top 5 in my next show, and hopefully receive a supplement sponsorship in the near future.

"I knew I had to rely on trial and error until I found a combination of supplementation, nutrition, and training that best suited my fitness goals."

SUGGESTIONS FOR ASPIRING TRANSFORMERS

  • It's never too late to start leading a healthy lifestyle.
  • Do what works best for you. The amount of advice and info you will receive could become overwhelming if you let it. Just remember to follow what feels right.
  • Don't get discouraged. A successful transformation takes time, so stay patient and I guarantee you will see results.

HOW BODYBUILDING.COM HELPED ME REACH MY GOALS

Bodybuilding.com has been a tremendous help throughout my fitness journey. Whether it is supplements, forums, or just a way to view what is happening within the fitness community, Bodybuilding.com has always been my go-to website. Without this website, my transformation and overall goals would have been more difficult than they were.

Also, BodySpace is a great way to network with other fitness enthusiasts who can help you to further your knowledge of training and diet.

TATE'S TOP GYM TRACKS

Lamb of God
"Break You"
Rick Ross
"King of Diamonds"
Smashing Pumpkins
"Zero"
Juicy J
"Holy Ghost"