Weight: 186.6 lbs
Body Fat: 25%
Weight: 160 lbs
Body Fat: 6.5%
Note: Gerard has also been featured as Bodybuilding.com's Over 40 Amateur Of The Week! Check out his profile here.
Why I Got Started
I initially started this transformation because I was offered a supplement sponsorship by Iovate Health Sciences Inc. (owner of MuscleTech). In order to receive this sponsorship I had to complete in a physique transformation and compete in a bodybuilding show.
I had no plans on competing anytime soon because I am currently in college full-time, work full-time and married with children (whew). However, I decided to take advantage of this once in a lifetime opportunity after discussing it over with my wife.
How I Did It
I have been competing in bodybuilding competitions since 2002, so I know how to get in shape. This transformation was difficult because it was my first time preparing for a show while attending school.
Since I pick my son up from school, the only time I can go to the gym is in the morning and my time there is limited. I had to figure out how I was going to fit in the extra cardio that would be necessary to get ripped.
I ended up buying an elliptical machine and started getting up at 2:50 a.m. Monday through Friday to do cardio. I would do anywhere from 20-to-60 minutes of cardio before I went to the gym and 20 minutes after my workout.
Click Image To Enlarge.
This Transformation Was Difficult Because It Was My First
Time Preparing For A Show While Attending School.
The first few weeks were the hardest because it took me awhile to balance family, work, school and bodybuilding. However, I was able to get it done with the support of family and friends.
- MuscleTech Anabolic Halo
- MuscleTech Anabolic VITAKIC
- MuscleTech Creakic Hardcore
- MuscleTech CryoTest
- MuscleTech Gakic Harcore
- MuscleTech Intravol
- MuscleTech Hydrazide
- MuscleTech Hydroxycut Hardcore X
- MuscleTech Leukic Hardcore
- MuscleTech MyoShock
- MuscleTech NanoX9 Hardcore
- MuscleTech Nitro-Tech Hardcore
I did a carb cycling diet throughout my transformation. My protein sources were chicken, lean sirloin, eggs, fish, lean ground beef, ground turkey and whey protein. I consumed six solid meals and two protein shakes or protein pudding per day.
The protein pudding consists of 1-to-2 scoops of Nitro-Tech Hardcore with a small amount of cold water mixed in (add water until you achieve the consistency you desire). I do not count calories but below is a sample of how I cycled my carbohydrates (keep in mind that the ratios changed as the diet progressed):
Monday - Thursday: Low (60g Of Carbs)
Friday: High (300g-350g Of Carbs)
Saturday and Sunday: Moderate (150g-200g Of Carbs)
Protein intake was about 230g-300g per day and fat was about 30-to-80g depending on the stage of the diet. I added 1/2 to 1 table spoon of MCT (Medium Chain Triglycerides) to meals that only contained veggies for carbs.
During my transformation most exercises were performed for 4 sets with 12-16 reps. Toward the end of my transformation I let my energy and strength levels dictate how I trained on that day.
Cardio was done six days per week (Monday - Saturday) for 40-to-80 minutes per day and was broken up into two sessions.
- Leg Extensions: 4 sets of 12-16 reps
- Barbell Squats: 4 sets of 12-16 reps
- Leg Press: 4 sets of 12-16 reps
- Seated Leg Curls: 3 sets of 12-16 reps
- Stiff-Legged Deadlifts: 3 sets of 12-16 reps
- Standing Calf Raises: 3 sets of 16-20 reps
- Seated Calf Raises: 3 sets of 16-20 reps
- Thigh Abductor: 3 sets of 16-20 reps
- Barbell Bench Press: 3 sets of 12-16 reps
- Incline Dumbbell Press: 3 sets of 12-16 reps
- Decline Bench Press: 3 sets of 12-16 reps
- Dumbbell Flyes: 6 sets of 12-16 reps
- Seated Cable Rows: 3 sets of 12-16 reps
- Pullups: 3 sets of 12-16 reps
- Chinups: 3 sets of 12-16 reps
- Bent Over Barbell Rows: 3 sets of 12-16 reps
- Hyperextensions: 3 sets of 12-16 reps
- Military Press: 4 sets of 12-16 reps
- Upright Cable Rows: 4 sets of 12-16 reps
- Seated Dumbbell Press: 3 sets of 12-16 reps
- Incline Lateral Raises: 3 sets of 12-16 reps
- Dumbbell Shrugs: 3 sets of 12-16 reps
- Rear Delt Raises: 4 sets of 12-16 reps
- Barbell Curls: 3 sets of 12-16 reps
- Hammer Curls: 3 sets of 12-16 reps
- Dumbbell Preacher Curls: 3 sets of 12-16 reps
- Close-Grip Bench Press: 3 sets of 12-6 reps
- Triceps Pushdowns: 3 sets of 12-16 reps
- Reverse Grip Pushdowns: 3 sets of 12-16 reps
- Seated Triceps Press: 3 sets of 12-16 reps
- Triceps Pushdown - Rope Attachement: 3 sets of 15-20 reps
- Machine Crunches: 3 sets of 15-20 reps
- Hanging Leg Raises: 3 sets of 15-20 reps
Thursday: Shoulders And Traps
Friday: Arms And Abs
Suggestions For Others
Make the decision to change and stick to it. Also, stay clear of negative people with nothing positive to say about your bodybuilding endeavors.
If you compete, try not to get to heavy in the offseason (like I did). This is especially important for the over 40 bodybuilder because it's that much harder for us to get lean.