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Male Transformation Of The Week - Doug Arabie.

Doug started his quest to lose weight because he did not want to follow the same path as the rest of his family. See how he managed to lose more than 48 pounds and 10 inches off his waist ... right here!

Before Before:
208 lbs
After After:
160 lbs

Vital Stats

Name: Doug Arabie

Age: 14
Height: 5'8
Weight: 208 lbs.
Waist: 42

Age: 18
Height: 5'9
Weight: 160 lbs.
Waist: 31
Body Fat: 10%

Why I Got Started

I got started because of my family. Families from south Louisiana love to eat and my family was no different. Down here everything revolves around eating. My family is all big and I was on a journey to be the same as them. I realized one day that is not what I wanted to be like. So I revamped my diet, I started exercising, and I changed my life ...

How I Did It

Well it has been four years in the making to get where I am at now. At first I started off with a lot of running and a strict diet. The first three months were the most dramatic. I ran a mile every morning, worked out 5 days per week, and ate a healthy diet. My diet went from hamburgers, soda, and junk food to chicken breast, wheat bread, water and no junk food.

Just simply changing my diet has probably been the biggest factor. In the first three months I lost 30 pounds. After the first three months the last 3 years have been spent trying to get more "cut" and keep the weight off. I no longer drink soft drinks, I rarely eat fast food, and I try to maintain and all around health diet and I continue to exercise every week.



Well since I've started I have gone through several stages of either cutting or bulking for football so I have taken a wide array. I will tell you about the best ones I've taken and have provided the best results. For weight loss Hydroxycut, SAN Tight, and Bio-Test Hot-Rox all worked really well.

By far the best protein I have ever take has been Optimum Nutrition's 100% Whey Protein. It has yielded the best gains and best taste. For muscle builders, I found creatine and nitric oxide supplements to be the best. And During my weight loss program I have always taken a multi-vitamin and recently a calcium supplement.

Sample Week Of Diet

    5 egg whites, 3 slices of turkey, and 1 slice of cheese in an omelet with a bagel and low-fat cream cheese comes out to around 450 calories

    South Beach Diet Cereal Bar 140 calories

    2 slice wheat bread, 5 slices of turkey, slice of cheese, 100-cal pack of chips, and some beef jerky. Around 520 calories

    After workout:
    2 scoops of Chocolate Chip ON Whey Protein, 1 tbs of Peter Pan Low Fat Peanut Butter, water, and Davinci Sugar Free Caramel Syrup all in a blender for only 325 calories and a delicious shake

    8 oz chicken breast and 2 cups of broccoli, carrots, cauliflower and cheese mix, around 350 calories

    All meals consumed with water. All this brings me close to 1800 calories which is what I try to eat in a day

Example Workout Week

Monday - Chest:

Tuesday - Biceps:

    I start 25 pounds and do a set of 10, then I repeat this, go up 5 pounds until I get to 45 pounds. Then I go back down to 25 pounds in 5-pound intervals then I do something called 7-7-7. I do a machine curl and I do 7 reps going only the bottom half motion of a full curl then I do 7 reps going only the top half motion of a full curl then I do 7 reps using a full curl motion. I usually do 2-3 sets of this.

    Run on elliptical for 15-20 mins

    print Click Here For A Printable Log Of Tuesday.

Wednesday - Shoulder:

Thursday - Triceps:

Machine Machine
Click Image To Enlarge.
Machine Triceps Extensions.
Video: Windows Media - MPEG

Friday - Back:

Saturday - Rest.

Sunday - Paintball:

    I consider it a workout

Suggestions To Others

It is simple, never give up. Losing weight is a long and uneasy process but it is well worth the results and the work. Me losing weight honestly changed my life for the better. If I could go back, the only thing I would do different would be to have started earlier.

Click Image To Enlarge.
Doug Arabie.

I hope my story of change will let people realize that it can be done, it just requires hard work and determination. I wish all the best of luck on their fitness goals no matter how big or how small the goal is.

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