Male Weight Loss Transformations

Bob’s Weight Loss Story

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Great success story! Read before and after fitness transformation stories from women and men who hit weight loss goals and got THAT BODY with training and meal prep. Find inspiration, motivation, and workout tips | Bobs Weight Loss StoryAfter his wife announced that she was pregnant, Bob knew it was time for a change. Find out how he got healthy by losing 70 pounds and quitting smoking and drinking! 

 

Vital Stats

Name: Bob Tankersley

Email: bob.tankersley42@yahoo.com

BodySpace: bobbyt321

Before:

Age: 42

Height: 5’7″

Weight: 230 lbs

Body Fat: 30%

After:

Age: 42

Height: 5’7″

Weight: 160 lbs

Body Fat: 14%

Why I Got Started

I had been smoking and drinking too much for the last 20 years. On January 1, 2009 I quit smoking and drastically cut back on drinking. Then two days after my 42nd birthday my wife “off-the-cuff” mentioned going on diets together – that was all I needed to hear.

Shortly thereafter she told me she was pregnant with our second child. I knew that I wanted to be around to see my children graduate college.

How I Did It

I started with exercising 4-5 times a week and eating “better” which basically meant cutting out fast foods and heavily processed “ready-to-eat” meals. Once I did this I started seeing changes in my physique.

My pants were getting bigger, my breathing was getting easier and compliments were coming more frequent. I went down and joined a gym and subsequently joined BodySpace. I started researching nutrition and training.

The more I learned, the more I loved it and the cleaner I ate and also trained that much harder. By the time I had lost 50 pounds I was creating my own macronutrient specific menus that varied from training to non-training days that left no room for error or uncertainties.

Supplements

* Universal Animal Pak

* Universal Animal Flex

* Whey Protein

* Casein Protein

* Creatine Monohydrate

* EFA’s

Diet

Meal 1:

* 1 cup of oats

* 1 serving of whey protein

* 1 serving of Universal Animal Pak

* 1 serving of Universal Animal Flex

* 1 serving of EFA’s

Meal 2:

* 2 slices of gluten free bread

* 1 can of tuna

* 1 whole egg

* 1 egg white

Meal 3:

* 4 oz of chicken breast

* 1 small sweet potato

* 1 cup of vegetables

Meal 4:

* 1 turkey burger

* 1/2 cup of spinach

* 1 serving of creatine

Meal 5: Post-Workout

* 2 scoops of whey protein

Meal 6:

* 4 oz of lean steak

* 1 small potato

Training

Day 1: Chest And Obliques

* Dips: 4 sets of 6-10 reps

* Incline Dumbbell Press: 4 sets of 6-10 reps

* Decline Bench Press: 4 sets of 6-10 reps

* Butterfly: 4 sets of 6-10 reps

* Side Bends: 4 sets of 20 reps

* Barbell Twists: 4 sets of 20 reps

Day 2: Shoulders And Abs

* Military Press: 4 sets of 6-10 reps

* Front Dumbbell Raises: 4 sets of 6-10 reps

* Side Lateral Raises: 4 sets of 6-10 reps

* Reverse Flyes: 4 sets of 6-10 reps

* Reverse Crunches: 4 sets of 20 reps

* Crunches: 4 sets of 20 reps

Day 3: Legs

* Barbell Squats: 4 sets of 6-10 reps

* Leg Press: 4 sets of 6-10 reps

* Leg Extensions: 4 sets of 6-10 reps

* Lying Leg Curls: 4 sets of 6-10 reps

* Seated Calf Raises: 4 sets of 12 reps

* Standing Calf Raises: 4 sets of 12 reps

Day 4: Arms And Abs

* Dumbbell Curls: 4 sets of 6-10 reps

* Close-Grip EZ Bar Curls: 4 sets of 6-10 reps

* Barbell Curls: 4 sets of 6-10 reps

* Bench Dips: 4 sets of 6-10 reps

* Triceps Pushdowns: 4 sets of 6-10 reps

* Reverse Crunches: 4 sets of 20 reps

* Crunches: 4 sets of 20 reps

Day 5: Back And Obliques

* Lat Pulldowns: 4 sets of 6-10 reps

* Seated Cable Rows: 4 sets of 6-10 reps

* Deadlift: 4 sets of 6-10 reps

* Upright Barbell Rows: 4 sets of 6-10 reps

* Dumbbell Shrugs: 3 sets to failure

* Reverse Crunches: 4 sets of 20 reps

* Crunches: 4 sets of 20 reps

Day 6: Rest

Day 7: Rest

Suggestions For Others

Stay 100% committed. Partial effort results in partial results. Bodybuilding.com is chock full of awesome information on nutrition, training, motivation, and more. Don’t rely heavily on the scales – measuring tapes and clothing tell no lies.

 

Source: Bodybuilding

Originally posted 2012-08-08 07:05:11. Republished by Blog Post Promoter

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