Vital Stats
Name: Bill Dransfield
Email: bdransfield@optonline.net
Bodyspace: BillD68
 |
 |
| Before: |
After: |
Why I Got Started
When I turned 40 I didn't like the shape I was in, big spare tire, no muscle tone, no strength and I was just unhappy with myself. I looked at my other friends who were turning 40 and I didn't want to be like the rest of them, overweight and unhappy.
It's not game over for me and that's why I started weightlifting. I want to be the guy that people say "damn he looks amazing for his age" and now I'm feeling like that guy.
I get compliments all the time and that alone drives me to want more and to keep improving myself and to even look and feel better.
Click To Enlarge.
When it comes to fitness, Bill says "Game on!"
How I Did It
I was always the small guy in lousy shape. I tried going to the gym a number of times but never stayed with it. Getting older I didn't like the way I was looking and I really needed to do something about it.
So once again I started hitting the gym and told myself I am going to stay with it. I started eating better and taking whey and different supplements and the results started to happen. Eating right is such a huge part.
A few things I would suggest is start with 3 days a week at the gym for an hour. Don't try and kill yourself at first because you'll be in so much pain you might want to just give up before you even really get started.
Then don't try and go hard core on your diet right away. Your body will just go into shock and you want have the energy to get through the day. Start slow the first few weeks. Give up all snacks and in between meals. No soda or whole milk, lots and lots of water I can't say that enough.
Look to drink about a gallon a day, yes a gallon. Once your body begins to get use to the change then add more exercises at the gym, this will keep you there longer. Get up to an hour and a half each time you go. Push and push hard, it's worth it!
Click To Enlarge.
Hydrated and striated baby!
Supplements
Morning, Afternoon, & Evening/Pre Workout:
- Optimum Nutrition Opti-Men: 1 tablet
Morning & Post Workout:
- Optimum Nutrition 100% Whey Protein: 2 scoops with skim milk
Evening/Pre Workout:
- Creatine: 1 scoop (5g)
- USPLabs Jack3d: 1-1.5 scoops
Before Bed:
- Optimum Nutrition 100% Casein Protein: 1 scoop
- MHP Glutamine-SR: 1 scoop
Diet
Meal 1:
- 1 cup tea
- 3 whole eggs
Or
- Small bowl cereal with skim milk
Meal 2:
Meal 3:
- 1 can tuna with low fat mayonnaise and 6 crackers
- Large glass Crystal Light
Meal 4:
- 6 oz yogurt
- 1 home made protein bar (About 37g protein. Each bar has 26g Optimum Nutrition 100% Whey Protein, peanuts, natural peanut butter, honey, whole oats, dry fruits, small amount of skim milk)
Meal 5:
- 6 oz grilled chicken breast, BBQ sauce on side for flavor
- 1 bowl veggies (broccoli or cauliflower)
- 1 bowl salad with balsamic vinaigrette
Meal 6:
Training
I do 3 on and 1 off on my days of working out. First day is a push day, second is a pull day and last day is chest. Every workout day I always incorporate an abs workout.
Honestly I'm not a big fan of cardio and I don't do much, but when I do I squeeze in about a mile run at the end of a workout. I try and keep the legs up to par because I like to run a 5K with a friend of mine ever month or so in the warmer months.
Day 1/Day 5: Triceps/Shoulders/Abs
V-Bar Pulldown4 add sets of 10 reps, 3 add sets of 8 reps, 1 add set of 5 reps
Barbell Shoulder Press4 add sets of 10 reps, 3 add sets of 8 reps, 1 add set of 5 reps
Cable Rope Overhead Triceps Extension2 add sets of 10 reps, 6 add sets of 8 reps, 2 add sets of 3-5 reps
Reverse Grip Triceps Pushdown4 add sets of 10 reps, 3 add sets of 8 reps, 1 add set of 5 reps
wide grip, 2 cables
Machine Shoulder (Military) Press2 add sets of 10 reps, 6 add sets of 8 reps, 2 add sets of 3-5 reps
Front Plate Raise4-5 sets of 8 reps
Cable One Arm Tricep Extension6 add sets of 10 reps
Standing Low-Pulley Deltoid Raise4-5 add sets of 10 reps
Upright Barbell Row4-5 add sets of 10 reps
Cable Crunch7 add sets of 20 reps
Hanging Leg Raise4 sets of 15 reps
Day 2/Day 6: Lats/Biceps/Traps/Abs
Elevated Cable Rows2 add sets of 10 reps, 6 add sets of 8 reps, 2 add sets of 3-5 reps
Close-Grip EZ Bar Curl6 add sets of 8 reps, 2 add sets of 3-5 reps
Wide-Grip Lat Pulldown6 add sets of 8 reps, 2 add sets of 3-5 reps
Machine Preacher Curls6 add sets of 8 reps, 2 add sets of 3-5 reps
Cable Hammer Curls - Rope Attachment6 add sets of 8 reps, 2 add sets of 3-5 reps
Straight-Arm Pulldown4 add sets of 10 reps, 2 add sets of 8 reps
Standing One-Arm Cable Curl*6 add sets of 8 reps, 2 add sets of 3-5 reps
Barbell Shrug4 add sets of 10 reps, 4 add sets of 8 reps, 2 add sets of 3-5 reps
Cable Crunch7 add sets of 20 reps
Hanging Leg Raise4 sets of 15 reps
Day 3/Day 7: Chest/Abs
Incline Dumbbell Press2 add sets of 10 reps, 4 add sets of 8 reps, 2 add sets of 3-5 reps
Barbell Bench Press - Medium Grip2 add sets of 10 reps, 4 add sets of 8 reps, 2 add sets of 3-5 reps
Cable Crossover2 add sets of 10 reps, 4 add sets of 8 reps, 2 add sets of 3-5 reps
Smith Machine Bench Press2 add sets of 10 reps, 4 add sets of 8 reps, 2 add sets of 3-5 reps
Decline Barbell Bench Press2 add sets of 10 reps, 4 add sets of 8 reps, 2 add sets of 3-5 reps
Cable Crunch7 add sets of 20 reps
Hanging Leg Raise4 sets of 15 reps
Day 4: Rest
* Instead of having the pulley low I have it shoulder high and use both at the same time on each side.
Suggestions for Others
I am not the biggest or strongest guy and nor will I ever be, but inside I feel great about myself and the way I look. Don't give up, I know it's easy to say, but inside you need to keep up your own motivation and drive to see those results.
Once the results start coming you'll push harder each time you hit that gym. You owe yourself and your body.
Share This Article: Facebook |