Name: Randy Dodge
Weight: 240 lbs
Body Fat: 30%
Weight: 195 lbs
Body Fat: 7%
Arms: 17 3/4"
Why I Got Started
Looking at some vacation pictures from August of 2008 where I was 240 pounds and over 30% body fat after an expensive and stressful breakup in June of 2009, I realized I needed a drastic change.
Three days before my 45th birthday at a body weight of 215 pounds and 18% body fat I resolved to push my body to the limits with cardio, weight training, and proper nutrition to be in my best shape at 45 and stay there the rest of my life.
How I Did It
I stopped all sweets, cheat meals, increasing my protein to 250-300 grams and ate all organic fruits, vegetables and meat. I increased my cardio to 6 days a week and slowly increasing the time from 30 minutes to 90.
Initially I did my cardio outside riding my mountain bike followed immediately by jogging. Then as the days shortened I did my cardio inside right after weights using the stepper, then recumbent bike, then treadmill with interval training.
I kept my weight training to 3 times per week but with more intensity. I added three days of ab training on non-weight training days working up to 1110 reps with 9 exercises. I did not miss a single workout with weights, abs or cardio.
Meal 5: Post-Workout
- Monday: Abdominals
- Tuesday: Chest And Biceps
- Wednesday: Abdominals
- Thursday: Back And Triceps
- Friday: Abdominals
- Saturday: Legs And Shoulders
Suggestions For Others
Be consistent with all aspects of training weights, cardio and diet. Do not miss a workout even if you have to make it up. Stick to the diet but it is okay to have one cheat meal a week as long as you do not go overboard with that meal.
Do not let the scale fool you but go by a tape measure, body fat measurements and what others are saying. Get a good support group like BodySpace and a good gym family for encouragement. Take weekly progress pictures even when you do not see the progress.
My friends on BodySpace commenting on my progress pictures was one of the biggest motivational aspects of my whole program. Fitness became a lifestyle for me in the process so now it is easy to stick to all the healthy diet changes and exercise routine.
God gave me one body and I am going to take care of it to the best of my ability while encouraging others to reach their full potential.