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Rick Shed 63 Pounds To Better His Health.

Rick knew it was time to get into shape if he wanted to live a healthy life. Read on to see how he lost 63 pounds and took control of his life.

Vital Stats

Name: Rick Stock

Email: rgs9559@yahoo.com

Bodyspace: rgs9559

Rick Stock Rick Stock

Before:

Age:
49
Height:
5'7"
Weight:
248 lbs
Body Fat:
30%
Biceps:
13"
Waist:
42"

After:

Age:
51
Height:
5'7"
Weight:
185 lbs
Body Fat:
16%
Biceps:
15"
Waist:
36"

Why I Got Started

I had been using the treadmill regularly for about a year and a half before I started lifting. In January of 2009 I was diagnosed with a tumor in my chest. They could not biopsy it because it was too close to my heart. I had it removed in March 2009 and thank god it was benign.

I decided I would get in better shape and take care of myself. Began riding bike, using the treadmill and educating myself on fitness, which brought me here!

I decided then that I would get in better shape and take care of myself
+ Click To Enlarge.
I decided then that I would get in better shape and take care of myself.

How I Did It

Lifting weights at least 4 times per week, HIIT on the treadmill at least 3 times per week, riding my bike 12 miles at least once per week. I also walked my dog 3 miles everyday.

I walked my dog 3 miles everyday
+ Click To Enlarge.
I walked my dog 3 miles everyday.

Supplements

With Breakfast:

Twice Daily:

Three Times Daily:

Pre Workout:

Morning, Pre Workout, Post Workout:

Pre Workout, Post Workout, Afternoon Snack:

Before Bed:

Occasionally With Cheat Meals:

Diet

I try to get around 2000-2500 calories a day on average. I change up my snacks using fat free yogurt, almonds, and Special K bars.

A normal week day goes like this:

Meal 1:
Pre Workout:
Post Workout:
Morning Snack:
Meal 2:
  • 1 Healthy Choice Steamers entree (various)
  • 8 oz 1% Milk
Afternoon Snack:
  • 5.3 oz Fage Total O% Greek Yogurt

Or

Meal 3:
Late Snack:

Training

I recently just finished a 6-week mass-building workout program. This was the first time I did anything this intense, but it worked great. I do all my training in my basement, I have never been to a gym.

My cardio is high intensity training on the treadmill - walk 2 minutes at 4 miles per hour, run for 1 minute at 8 or more mph.

Day 1: Legs/Back/Abs
  • AM Cardio: 24 min HIIT on Treadmill
  • Barbell Squat: 4 sets of 12 reps
  • Barbell Deadlift: 3 sets of 12 reps
  • Lying Leg Curls: 4 sets of 15 reps
  • Calf Raises with Bands: 4 sets of 20 reps
  • Sit-ups: 3 sets of 15 reps
Day 2: Chest/Triceps
  • Barbell Incline Bench Press: 4 sets of 12 reps
  • Dumbbell Bench Press: 3 sets of 12 reps
  • Triceps Pushdown: 3 sets of 15 reps
  • Bench Dips: 4 sets of 15 reps
  • Seated Dumbbell Triceps Extension: 3 sets of 15 reps, each arm
Day 3: Back/Arms
  • Wide-Grip Lat Pulldown: 5 sets of 15 reps
  • Barbell Bent Over Row: 5 sets of 12 reps
  • Barbell Shrug: 5 sets of 12 reps
  • Bent Over Two Dumbbell Row: 3 sets of 15 reps
  • Standing Dumbbell Triceps Extension: 3 sets of 15 reps
  • Barbell Curl: 5 sets of 12 reps
  • Seated Dumbbell Curl: 3 sets of 12 reps
  • Reverse Barbell Curl: 3 sets of 12 reps
Day 4: Repeat Day 2's Workout/AM Cardio
Day 5: Repeat Day 1's Workout

Day 6: AM Cardio
Day 7: Rest

Suggestions for Others

Log everything. I use a program called Weight By Date Pro to keep track of my diet and workouts. It helps you see your progress.

You don't need an expensive gym membership to get started, actually I think you get motivated by yourself first and then maybe later go to a gym for the extra help you may need.

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