Name: Matt Cates
Weight Before: 245
Weight After: 215
Total Weight Loss: 30lbs.
Before Waist Size: 40-42
After Waist Size: 34-36
Biceps After: 19-20"
Chest After: 48"
Why I Got Started
I have always been an overweight kid. I have also been a strong kid, so I never truly recognized the need for a sound diet. My junior year of college football, I ruptured my lower bicep tendon straight off the bone. This injury was devastating and unheard of for a person of my age.
I would endure 6 months of rehab and would only be able to lift 5 pounds. during this entire time. This injury caused me to stop lifting, miss an entire football season, and I also lost my girlfriend of more than 2 years during this period because of my negative attitude. So I decided it was time to have a huge change in my life.
I did not want to sit around and get fatter and feel sorry for myself. So I changed my whole attitude and train of thought and started doing cardio and eating a strict diet. I needed to lose the fat because it made me insecure along with always giving me a negative attitude.
How I Did It
This whole process lasted about 5-6 months - take into consideration I could not use my left arm. The first 3 months were dedicated solely to cardio. I did cardio 5-6 times per week at about 40-45 minutes each time. I would change the mode of cardio almost everyday to always challenge my body.
After those 3 months I started to hit the weight room hard about 5 times per week after the initial rehab and the OK from my doctor. What I did was treated my body like a machine. Nothing bad would enter it and I would run it for as long and hard as I could on the proper fuel that I was giving it. Sounds weird, but that's the best way to describe it.
Who Helped?This was a difficult time in my life. Losing so much that I loved was devastating. I had a great support team in my roommate, and best friend at college, along with my best friends back home. They helped me to stay motivated and positive. Also my workout partner during the summers who also plays college football.
- Higher Power Creatine
- Whey Protein
- Multi Vitamins
- Higher Power ZMA
- Fish Oil
- NO Explode
- Green Tea
- Amino Acids
Sample Week Of Diet & Day
5am: Protein shake
8am: Workout with weights
9:30am: 2 Serving Protein Shake w/ whole bagel
12pm: 5 oz. turkey, 2/3 cup of brown rice
3pm: 8 egg whites, parmesan cheese, 1 cup oatmeal
4pm: Boxing workout
6pm: 3 slices of turkey, equals 33 grams of protein, 2 slices of low carb whole wheat bread, low fat swiss cheese
8pm: 30 minutes of low intensity walking
9pm: 1 cup of low fat cottage cheese, 1 slice of low carb whole wheat bread
Sample Week Of Training
Monday - Chest
Flat Bench Press: 5 Sets, first two warm-up, 12 reps
Incline Dumbbell Press: 4 Sets, 12 reps
Flat Flyes: 3 Sets, 12 Reps
Machine Press: 3 Sets, 12 reps
Pullovers: 3 Sets, 12 Reps
Tuesday - Back
Pullups: 3 Sets, 10 reps
Bent-over Rows: 4 Sets, 12 reps
Deadlifts: 3 Sets, 6-8 Reps
Close-Grip Pulldowns: 3 Sets, 12 Reps
Dumbbell Rows: 3 Sets, 12 Reps
Wednesday - Legs
Squats 4 Sets, 10-12 Reps: Last Two are Drop Sets
Walking Lunges w/135lbs: 3 Sets, 30-40 yards
Leg Extensions: 3 Sets, 12 Reps
Leg Curls: 3 Sets, 12 Reps
Standing Calf Raises: 5 Sets, 20 reps
Thursday - Shoulders
Dumbbell Press, 5 sets, first two is warm-up, 12 reps
Side Raises: 4 Sets, 12 Reps
Bent Lateral Raises: 4 Sets, 12 Reps
Superset Front Raises w/ Upright Rows: 3 Sets, 10 reps
Dumbbell Shrugs: 4 Sets, 15-20 reps
Friday - Biceps and Triceps
Skull Crushers supersetted w/
Dumbbell Curls 4 Sets, 12 Reps
Reverse Cable Pushdowns supersetted w/
Hammer Curls 3 Sets, 12 Reps
One-Arm overhead Extensions supersetted w/
Concentration Curls 3 Sets, 12 Reps
This workout would change periodically, I never really did the same exercises twice in a row from week to week, and I would also change things up like supersetting chest and back.
- Patience is key; you have to be patient in order to achieve your goals.
- In order to get bigger you have to lift hard and consistent, I see to many people day in and day out doing burnout sets and always high reps and don't get any bigger.
- Your body is like a machine and you need to put quality foods in it to fuel it properly.
- No matter what happens in life, never give up and always keep a strong mind.