Vital Stats
Name: Mark (James) Bechard
Email: flex4u69@yahoo.com
Bodyspace: metallicafan4u6
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Before: |
After: |
Why I Got Started
I decided it was time for a change. I have always been overweight and spent a lot of time in and out of the gym but was never serious about it. I was just not happy with who I was and what I looked like, which led to other issues like depression.
So three things had to happen, first I had to get serious about making my change.
Second I joined BodySpace so I could hold myself more accountable by tracking what I did.
Third for extra support I hired an online trainer and coach … one that is well known throughout the website, Mr. Steve Poynter.
It was like it was all meant to be, I started and progress was immediate. I have never looked back and never want to.
How I Did It
I did ALL of my change through hard work, dedication and being smarter about the diet choices. I made a plan to go to the gym daily and small goals to start with for each month.
I lifted weights like I never lifted before and got more into the cardio portion of the workouts like never before. After the first bit of weight was dropped I started running, something I have never done before.
That really started to burn the calories and fuel the weight loss even more. Once I started to see real physical change I was addicted and had to push harder for more.
Even with all of the changes I have gone through to this point, I am not done. This is just the beginning.
Supplements
Once Daily:
3 Times Daily With Larger Meals:
- Optimum Nutrition CLA: 3 gel caps
Pre Workout Lifting Day / Pre Workout Cardio Days:
- Cellucor C4: 2 scoops / 1.5 scoops
Post Workout:
- Optimum Nutrition Opti-Men: 1 serving
- Optimum Nutrition HydroWhey: 2 scoops
Diet
Meal 1: 7am
- 1 cup oatmeal
- ½ scoop Optimum Nutrition HydroWhey
- 1 medium size banana
Meal 2: Post Workout 10:00-10:30am
- 2 scoops Optimum Nutrition HydroWhey with 16 oz milk
Meal 3: 1pm
- 8oz chicken breast
- 3 cups raw spinach salad with ¼ cup carrot sticks or 2 cups sweet potatoes
- 10-15 almonds
- 1 cup yogurt
Meal 4: 3:30pm
- 1 medium size banana
- 2oz turkey jerky
Meal 5: 6:30pm
- 6oz red meat shredded or 6oz white fish
- 3 cups raw spinach with ¼ cup reduced fat cheese
- ½ cup brown rice or 1 cup pasta
- 1/2 cup mixed berries
All meals with bottle of water - minimum of 80 oz water daily.
Training
Day 1: Legs/Core
![Wide Stance Barbell Squat](https://www.bodybuilding.com/exercises/exerciseImages/sequences/44/Male/t/44_1.jpg)
![Wide Stance Barbell Squat](https://www.bodybuilding.com/exercises/exerciseImages/sequences/44/Male/t/44_2.jpg)
4 sets of 12, 10, 8, 12 reps
![Hack Squat](https://www.bodybuilding.com/exercises/exerciseImages/sequences/56/Male/t/56_1.jpg)
![Hack Squat](https://www.bodybuilding.com/exercises/exerciseImages/sequences/56/Male/t/56_2.jpg)
4 sets of 12, 10, 8, 15 reps
![Leg Press](https://www.bodybuilding.com/exercises/exerciseImages/sequences/57/Male/t/57_1.jpg)
![Leg Press](https://www.bodybuilding.com/exercises/exerciseImages/sequences/57/Male/t/57_2.jpg)
4 sets of 12, 10, 8, 12 reps
![Leg Extensions](https://www.bodybuilding.com/exercises/exerciseImages/sequences/53/Male/t/53_1.jpg)
![Leg Extensions](https://www.bodybuilding.com/exercises/exerciseImages/sequences/53/Male/t/53_2.jpg)
4 sets of 10, 10, 8, 6 reps
![Standing Calf Raises](https://www.bodybuilding.com/exercises/exerciseImages/sequences/48/Male/t/48_1.jpg)
![Standing Calf Raises](https://www.bodybuilding.com/exercises/exerciseImages/sequences/48/Male/t/48_2.jpg)
4 sets of 15, 15, 12, 10 reps
![Barbell Deadlift](https://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_1.jpg)
![Barbell Deadlift](https://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_2.jpg)
4 sets of 12, 10, 8, 12 reps
![Lying Leg Curls](https://www.bodybuilding.com/exercises/exerciseImages/sequences/52/Male/t/52_1.jpg)
![Lying Leg Curls](https://www.bodybuilding.com/exercises/exerciseImages/sequences/52/Male/t/52_2.jpg)
4 sets of 10, 9, 8, 6 reps
![Hanging Leg Raise](https://www.bodybuilding.com/exercises/exerciseImages/sequences/222/Male/t/222_1.jpg)
![Hanging Leg Raise](https://www.bodybuilding.com/exercises/exerciseImages/sequences/222/Male/t/222_2.jpg)
6 sets of 18 reps
Day 2: Chest/Core
![Pushups](https://www.bodybuilding.com/exercises/exerciseImages/sequences/70/Male/t/70_1.jpg)
![Pushups](https://www.bodybuilding.com/exercises/exerciseImages/sequences/70/Male/t/70_2.jpg)
4 sets of 15 reps
![Incline Dumbbell Press](https://www.bodybuilding.com/exercises/exerciseImages/sequences/380/Male/t/380_1.jpg)
![Incline Dumbbell Press](https://www.bodybuilding.com/exercises/exerciseImages/sequences/380/Male/t/380_2.jpg)
4 sets of 12, 12, 10, 8 reps
![Cable Crossover](https://www.bodybuilding.com/exercises/exerciseImages/sequences/132/Male/t/132_1.jpg)
![Cable Crossover](https://www.bodybuilding.com/exercises/exerciseImages/sequences/132/Male/t/132_2.jpg)
4 sets of 12, 12, 10, 15 reps
![Dips - Chest Version](https://www.bodybuilding.com/exercises/exerciseImages/sequences/145/Male/t/145_1.jpg)
![Dips - Chest Version](https://www.bodybuilding.com/exercises/exerciseImages/sequences/145/Male/t/145_2.jpg)
4 sets of 12 reps
![Cable Rope Overhead Triceps Extension](https://www.bodybuilding.com/exercises/exerciseImages/sequences/220/Male/t/220_1.jpg)
![Cable Rope Overhead Triceps Extension](https://www.bodybuilding.com/exercises/exerciseImages/sequences/220/Male/t/220_2.jpg)
4 sets of 12, 10, 8, 7 reps
![Decline Crunch](https://www.bodybuilding.com/exercises/exerciseImages/sequences/193/Male/t/193_1.jpg)
![Decline Crunch](https://www.bodybuilding.com/exercises/exerciseImages/sequences/193/Male/t/193_2.jpg)
6 sets of 20 reps
![Hanging Leg Raise](https://www.bodybuilding.com/exercises/exerciseImages/sequences/222/Male/t/222_1.jpg)
![Hanging Leg Raise](https://www.bodybuilding.com/exercises/exerciseImages/sequences/222/Male/t/222_2.jpg)
6 sets of 18 reps
Day 3: Cardio/Core
![Stairmaster](https://www.bodybuilding.com/exercises/exerciseImages/sequences/655/Male/t/655_1.jpg)
![Stairmaster](https://www.bodybuilding.com/exercises/exerciseImages/sequences/655/Male/t/655_2.jpg)
30 min
![Bicycling, Stationary](https://www.bodybuilding.com/exercises/exerciseImages/sequences/647/Male/t/647_1.jpg)
![Bicycling, Stationary](https://www.bodybuilding.com/exercises/exerciseImages/sequences/647/Male/t/647_2.jpg)
20 min
6.5 miles
![Walking, Treadmill](https://www.bodybuilding.com/exercises/exerciseImages/sequences/658/Male/t/658_1.jpg)
![Walking, Treadmill](https://www.bodybuilding.com/exercises/exerciseImages/sequences/658/Male/t/658_2.jpg)
15 min
4 mph pace
![Exercise Ball Crunch](https://www.bodybuilding.com/exercises/exerciseImages/sequences/117/Male/t/117_1.jpg)
![Exercise Ball Crunch](https://www.bodybuilding.com/exercises/exerciseImages/sequences/117/Male/t/117_2.jpg)
6 sets of 20 reps
![Oblique Crunches](https://www.bodybuilding.com/exercises/exerciseImages/sequences/104/Male/t/104_1.jpg)
![Oblique Crunches](https://www.bodybuilding.com/exercises/exerciseImages/sequences/104/Male/t/104_2.jpg)
6 sets of 15 reps, each side
![Hyperextensions (Back Extensions)](https://www.bodybuilding.com/exercises/exerciseImages/sequences/47/Male/t/47_1.jpg)
![Hyperextensions (Back Extensions)](https://www.bodybuilding.com/exercises/exerciseImages/sequences/47/Male/t/47_2.jpg)
6 sets of 12 reps
Day 4: Hamstrings/Back/Shoulders
![Dumbbell Lunges](https://www.bodybuilding.com/exercises/exerciseImages/sequences/32/Male/t/32_1.jpg)
![Dumbbell Lunges](https://www.bodybuilding.com/exercises/exerciseImages/sequences/32/Male/t/32_2.jpg)
4 sets of 12 steps, each leg
![Barbell Deadlift](https://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_1.jpg)
![Barbell Deadlift](https://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_2.jpg)
4 sets of 12, 10, 8, 6 reps
![Wide-Grip Lat Pulldown](https://www.bodybuilding.com/exercises/exerciseImages/sequences/10/Male/t/10_1.jpg)
![Wide-Grip Lat Pulldown](https://www.bodybuilding.com/exercises/exerciseImages/sequences/10/Male/t/10_2.jpg)
4 sets of 12, 10, 9, 8 reps
![One-Arm Dumbbell Row](https://www.bodybuilding.com/exercises/exerciseImages/sequences/13/Male/t/13_1.jpg)
![One-Arm Dumbbell Row](https://www.bodybuilding.com/exercises/exerciseImages/sequences/13/Male/t/13_2.jpg)
4 sets of 12, 12, 10, 10 reps
![Upright Cable Row](https://www.bodybuilding.com/exercises/exerciseImages/sequences/71/Male/t/71_1.jpg)
![Upright Cable Row](https://www.bodybuilding.com/exercises/exerciseImages/sequences/71/Male/t/71_2.jpg)
4 sets of 12 reps
![Barbell Shrug](https://www.bodybuilding.com/exercises/exerciseImages/sequences/97/Male/t/97_1.jpg)
![Barbell Shrug](https://www.bodybuilding.com/exercises/exerciseImages/sequences/97/Male/t/97_2.jpg)
4 sets of 12 reps
![Smith Machine Upright Row](https://www.bodybuilding.com/exercises/exerciseImages/sequences/78/Male/t/78_1.jpg)
![Smith Machine Upright Row](https://www.bodybuilding.com/exercises/exerciseImages/sequences/78/Male/t/78_2.jpg)
4 sets of 10, 10, 8, 7 reps
Day 5: Shoulders/Biceps/Core
![Dumbbell Shoulder Press](https://www.bodybuilding.com/exercises/exerciseImages/sequences/328/Male/t/328_1.jpg)
![Dumbbell Shoulder Press](https://www.bodybuilding.com/exercises/exerciseImages/sequences/328/Male/t/328_2.jpg)
4 sets of 10, 10, 8, 10 reps
![Standing Low-Pulley Deltoid Raise](https://www.bodybuilding.com/exercises/exerciseImages/sequences/72/Male/t/72_1.jpg)
![Standing Low-Pulley Deltoid Raise](https://www.bodybuilding.com/exercises/exerciseImages/sequences/72/Male/t/72_2.jpg)
4 sets of 12, 10, 8, 7 reps
![Dumbbell Bicep Curl](https://www.bodybuilding.com/exercises/exerciseImages/sequences/223/Male/t/223_1.jpg)
![Dumbbell Bicep Curl](https://www.bodybuilding.com/exercises/exerciseImages/sequences/223/Male/t/223_2.jpg)
6 sets of 12, 10, 8, 6, 9, 10 reps
![Close-Grip EZ Bar Curl](https://www.bodybuilding.com/exercises/exerciseImages/sequences/238/Male/t/238_1.jpg)
![Close-Grip EZ Bar Curl](https://www.bodybuilding.com/exercises/exerciseImages/sequences/238/Male/t/238_2.jpg)
4 sets of 10, 8, 8, 10 reps
![Bent-Knee Hip Raise](https://www.bodybuilding.com/exercises/exerciseImages/sequences/118/Male/t/118_1.jpg)
![Bent-Knee Hip Raise](https://www.bodybuilding.com/exercises/exerciseImages/sequences/118/Male/t/118_2.jpg)
6 sets of 15 reps
![Decline Crunch](https://www.bodybuilding.com/exercises/exerciseImages/sequences/193/Male/t/193_1.jpg)
![Decline Crunch](https://www.bodybuilding.com/exercises/exerciseImages/sequences/193/Male/t/193_2.jpg)
6 sets of 20 reps
Day 6: Rest
Day 7: Cardio/Core
![Running, Treadmill](https://www.bodybuilding.com/exercises/exerciseImages/sequences/653/Male/t/653_1.jpg)
![Running, Treadmill](https://www.bodybuilding.com/exercises/exerciseImages/sequences/653/Male/t/653_2.jpg)
5 mile
incline of 1.5%
![Stairmaster](https://www.bodybuilding.com/exercises/exerciseImages/sequences/655/Male/t/655_1.jpg)
![Stairmaster](https://www.bodybuilding.com/exercises/exerciseImages/sequences/655/Male/t/655_2.jpg)
30 min
75 steps per minute
![Bicycling, Stationary](https://www.bodybuilding.com/exercises/exerciseImages/sequences/647/Male/t/647_1.jpg)
![Bicycling, Stationary](https://www.bodybuilding.com/exercises/exerciseImages/sequences/647/Male/t/647_2.jpg)
20 min
6.5 miles
![Decline Crunch](https://www.bodybuilding.com/exercises/exerciseImages/sequences/193/Male/t/193_1.jpg)
![Decline Crunch](https://www.bodybuilding.com/exercises/exerciseImages/sequences/193/Male/t/193_2.jpg)
6 sets of 20 reps
![Oblique Crunches](https://www.bodybuilding.com/exercises/exerciseImages/sequences/104/Male/t/104_1.jpg)
![Oblique Crunches](https://www.bodybuilding.com/exercises/exerciseImages/sequences/104/Male/t/104_2.jpg)
6 sets of 12 reps
![Hanging Leg Raise](https://www.bodybuilding.com/exercises/exerciseImages/sequences/222/Male/t/222_1.jpg)
![Hanging Leg Raise](https://www.bodybuilding.com/exercises/exerciseImages/sequences/222/Male/t/222_2.jpg)
6 sets of 18 reps
Suggestions for Others
- Stay true to yourself.
- Set realistic goals.
- Stay motivated and stay positive.
- Forget the scale - clothes and mirrors never lie.
- Get a plan and stick to it.
- Keep yourself accountable for what you do and your diet plan.
- Keep your friends updated on what you are doing so they can help you keep on track as well.
- Find what works for you.
- Diet fads don't work, gadgets you see on TV are crap so avoid wasting your money on them.
- Get a gym membership and use it.
- Push yourself hard each and every day, that is what this is all about.
Special thanks
Steve Poynter at fitnesspoynters.com for helping out with diet and training tips and guides. Also to Team Poynter on Facebook for support and nutrition ideas.
I also what to thank my photographer for the great pictures and dealing with me during each photo shoot - Ashley from Ashley Maas Photography. This is a journey that one cannot face alone so thank you all!