Tarek Shed 52 Pounds And Got Ripped To Keep His Health In Check!

Vital Stats

Name: Tarek
Email: tcarey111@hotmail.com
BodySpace: xTx

Before:
Age: 31
Height: 5'10"
Weight: 245 lbs
Body Fat: 36%

After:
Age: 32
Height: 5'10"
Weight: 193 lbs
Body Fat: 11%

Why I Got Started

Back in January 2008, I went for a blood test and the doctor told me that I had high blood pressure and that I was overweight.

On my way back home, I began thinking that since I was only 31, I wonder how bad I would look when I turned 50 if I continued down this path. I know right then that I needed to do something about it.

Click Image To Enlarge.
I Knew That I Needed To
Do Something About It.

How I Did It

I stopped at the store on my way home and picked up a fitness magazine. Inside, I saw an ad for Bodybuilding.com so I went online to check it out. I picked up a training routine and a diet plan from the website.

It took me about 18 months to lose almost 60 pounds of fat and gain muscle. My HIIT was the key for loosing the fat. I was doing it every day, first thing in the morning on an empty stomach.

Now I'm 193 pounds and 11% body fat and I'm still not even finished. My goal is to get down to 5% body fat while keeping my muscles growing.

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Now I'm 193 Pounds And 11% Body Fat
And I'm Still Not Even Finished.

Supplements

• Fat Burner
• Whey Protein
• ZMA
• Fish Oil
• Multivitamin

Diet

Meal 1:

• Protein shake
• 1 cup oatmeal

Meal 2:

• 4 egg whites
• 1 whole egg
• 2 slices of wheat bread

Meal 3:

• 15 almonds
• Yogurt

Meal 4:

• 8 oz chicken breast
• 1 cup of brown rice

Meal 5:

• Protein shake
• 1 tbsp of peanut butter

Meal 6:

• 6 oz of salmon
• Salad

Meal 7:

• Casein protein
• 1 tbsp of peanut butter

Training

Day 1: Chest, Triceps And Calves

• Bench Press: 4 sets of 6-10 reps
• Incline Bench Press: 4 sets of 8-12 reps
• Decline Bench Press: 3 sets of 10-12 reps
• Butterfly: 3 sets of 10-12 reps
• Dip Machine: 4 sets of 8-12 reps
• Seated Triceps Press: 3 sets of 10-12 reps
• Dumbbell Kickbacks: 3 sets of 12-15 reps
• Donkey Calf Raises: 4 sets of 12-15 reps
• Seated Calf Raises: 4 sets of 15-20 reps

Day 2: Back, Biceps And Abs

• Lat Pulldowns: 4 sets of 8-12 reps
• T-Bar Rows: 4 sets of 8-12 reps
• One-Arm Dumbbell Rows: 3 sets of 10-12 reps
• Underhand Cable Rows: 3 sets of 10-12 reps
• Hyperextensions: 4 sets of 15 reps
• Barbell Curls: 5 sets of 6-10 reps
• Incline Dumbbell Curls: 3 sets of 8 reps
• Preacher Curls: 3 sets of 10-12 reps
• Hanging Leg Raises: 4 sets to failure
• Ab Crunch Machine: 3 sets of 15 reps
• Crunches: 3 sets of 20 reps

Day 3: Off

Day 4: Legs

• Barbell Squat: 5 sets of 8-12 reps
• Leg Press: 4 sets of 8-12 reps
• Hack Squat: 3 sets of 10-12 reps
• Barbell Deadlift: 4 sets of 8-12 reps
• Lying Leg Curls: 3 sets of 12-15 reps
• Donkey Calf Raises: 4 sets of 12-15 reps
• Seated Calf Raises: 4 sets of 15-20 reps

Day 5: Shoulders, Traps And Abs

• Military Press: 5 sets of 8-12 reps
• Side Lateral Raises: 3 sets of 10-12 reps
• Front Dumbbell Raises: 3 sets of 10-12 reps
• Reverse Flyes: 3 sets of 10-12 reps
• Upright Barbell Rows: 3 sets of 8-10 reps
• Dumbbell Shrugs: 5 sets of 8-12 reps
• Hanging Leg Raises: 4 sets to failure
• Ab Crunch Machine: 3 sets of 15 reps
• Crunches: 3 sets of 20 reps

Day 6: Off

I do HIIT 5 to 6 times a week first thing in the morning.

Suggestions For Others

Starting is the toughest part. Give yourself time to see changes. Push yourself harder and harder each time to beat your previous records in the gym.

When I first started, I couldn't even stay on the treadmill for more than 5 minutes, but I just kept pushing myself harder and harder each time. Good luck to you all!

Click Image To Enlarge.
Push Yourself Harder And Harder Each Time To
Beat Your Previous Records In The Gym.