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Male Transformation Of The Week - Matt Cates.

Matt always considered himself overweight but also strong, so he never worried about diet - that all changed after a bad accident left him inactive for six months. See how he changed everything and went from 245 pounds to 215 pounds and a 34 waist!

Before Before:
245 lbs
After After:
215 lbs

Vital Stats

Name: Matt Cates
Age: 22
Height: 5'8"
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.


Sample Week Of Diet & Day

    5am: Protein shake
    7am: NO-Explode
    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

Tuesday - Back

Wednesday - Legs

Thursday - Shoulders

Friday - Biceps and Triceps

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.


Click To Enlarge.

  • 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.

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