Name: John Gibbs
Why I Got Started
I hit that magic number, 40 years of age. Around this time, I began to grudgingly contemplate the idea of actually getting into the kind of shape that I had always wanted to be in. Having been active athletically most of my earlier life and through college, I was fortunate enough to develop a lifelong drive for weight training and bodybuilding along the way.
However, after college I was just never able to develop the motivation necessary to put together any kind of serious training program that would have allowed me to achieve the level of fitness and the kind of physique that I knew I wanted to have. Years later, I finally I began to entertain the idea of embarking on an actual, serious bodybuilding style training program. I felt that without having this sort of lofty goal in mind, I would never feel compelled enough to actually get out there and do it.
I had become a perpetual "bulker," always eating and lifting big for the eventual shred-down that never came. On again, off again, on again, off again. Another year had passed and finally one day I looked in the mirror and the lean, athletic guy I used to be was now pushing 230 pounds at 20% body fat.
All of a sudden I was in my forties, and I had never done a thing about it. Isn't this when guys my age start having heart attacks? I didn't want to be that guy. I wanted to be around a long time for my wife and baby daughter, my real inspirations.
How I Did It
After careful consideration and a lot of online research, I decided to hire natural pro bodybuilder and trainer Layne Norton to help me achieve my goals. Under his guidance, I began a 24-week pre-contest, natural bodybuilding training program. My goal was not necessarily to compete at first, but primarily to just go where I'd never been physically and see where I could take this thing.
We employed a combination power/high volume-style weight training program and a phased cardio program combining high and low-intensity workouts, along with a low-fat, medium to low carb, high protein diet plan. Best move I ever made.
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I Felt That Without Having This Sort Of Lofty Goal In Mind, I Would Never Feel Compelled Enough To Actually Get Out There And Do It.
- Whey Protein Isolate
- Casein Protein
- Scivation X-tend
- Fish Oil and Sesamin
- Digestive Enzymes
- Vitamin C
- 10 slices Lean Chicken Breast
- 1 slice Whole Grain Bread
- 1 tbsp Natural Peanut Butter
- 1 Low Carb Yogurt
- 1 cup Skim Milk
- 1 serving Vitamin C, MultiVitamin
- 1 serving Fish Oil, Sesamin
- 1 serving Digestive Enzymes
- 1 serving HMB or CLA
Meal 2: Pre-workout
- 2 cans Tuna Fish
- 1 cup Brown Rice
- 1 Banana
- 1 cup Skim Milk
- 1 serving Scivation X-tend
- 1 serving Creatine, Beta-alanine
Meal 3: Post-workout
- 1 serving Lean Ground Beef Patty (96% lean)
- 1 cup Whole Grain Cereal or Oatmeal
- 1 piece Fruit
- 1 cup Skim Milk or Soy Milk
- 1 serving L-carnitine
- 1 serving Grilled Fish
- 1 cup Steamed Veggies
- 1 small Dry Sweet Potato
- 1 serving Salad with Vinaigrette Dressing
Meal 6: Before Bed
2 higher Carb loading days twice a week, Carbs approximately doubled, other macros roughly the same.
Day 1: Chest/Back/Calves
- Bench Press: 4 sets of 6-8 reps
- Butterfly: 3 sets of 6-8 reps
- Incline Press: 3 sets of 6-8 reps
- Cable Crossovers: 3 sets of 10-12 reps
- Chin-ups: 4 sets of 6 - 8 reps
- Bent Barbell Rows: 3 sets of 6-8 reps
- Close Grip Pulldowns: 3 sets of 6-8 reps
- Barbell Shrugs: 3 sets of 8-12 reps
- Standing Calf Raises: 4 sets of 10-15 reps
Day 2: Legs/Abs
- Squats: 4 sets of 6-8 reps
- Leg Extensions: 3 sets of 8-12 reps
- Stiff Leg Deadlifts: 4 sets of 6-8 reps
- Leg Curls: 3 sets of 8-12 reps
- Machine Crunches: 3 sets of 15-20 reps
- Hanging Leg Raises: 3 sets of 15-20 reps
Day 3: Shoulders/Arms/Calves
- Smith Machine Overhead Shoulder Press: 4 sets of 6-8 reps
- Upright Rows: 3 sets of 6-8 reps
- Rear Delt Raise: 3 sets of 8-12 reps
- Side Lateral Raises: 3 sets of 8-12 reps
- Lying Triceps Extension: 4 sets of 6-8 reps
- Pushdowns or Kickbacks: 3 sets of 8-12 reps
- EZ Bar Curls: 4 sets of 6-8 reps
- Dumbbell Concentration Curls: 3 sets of 8-12 reps
- Seated Calf Raises: 4 sets of 10-15 reps
Day 4: Rest
Begin again at Day 1, raising reps into 10 - 15 range with 60 sec rest between sets before returning to original rep-range.
Suggestions For Others
Make a decision to do it. There is no secret pill or magic supplement, just science. It does however take discipline, and you must have a strategy. If possible, find someone with knowledge and experience. A professional who has "been there, done that," and has actually achieved through training and experience what you are trying to achieve. Then get out there and do it. It will happen faster than you'll believe!
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