Male Weight Loss Transformations

Levi’s health problems left him wanting more out of his physique

By  | 

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 | Levis health problems left him wanting more out of his physiqueSo he turned his sights on bodybuilding and started down the road to fitness. Read on to learn how Levi dropped 63 pounds and 18% body fat right here! 

 

Vital Stats

Name: Levi Chitwood

Before:

Age: 27

Height: 5’9″

Weight: 256 lbs

Body Fat: 24-28%

After:

Age: 27

Height: 5’9″

Weight: 193 lbs

Body Fat: 9.6%

Editors Note: Unfortunately, Levi Chitwood passed away on July 29, 2008. His profile was sent in by his good friend, Alberto Nunez.

Why I Got Started

My health started to become an issue with a bad back, broken ankle, hernia, bad kidneys, and liver problems from drinking and terrible eating habits.

How I Did It

I started with strong encouragement from my family and friends. My work in the gym started from there, and with help from a friend I started a nutrition plan.

I hate to make it sound simple, but I just simply quit drinking and started to eat right, not always perfect, but at least 5 times a day.

And Started To Eat Right.

Of course, I worked by butt off, sometimes 2-3 times a day. The equation is simple, it’s the execution and consistency that is hard.

Supplements

* Glutamine

* Whey Protein

* BCAAs

Diet

My diet was a very mild ketogenic diet, and I do mean very mild. Carbohydrates were cycled in and out, depending on the needs at the time.

Training

Lower Body Day:

o Superset: Leg Extensions: 7 sets of 10-15 reps

o Leg Curl: 7 sets of 20 reps

o Barbell Squat: 7 sets of 15-20 reps

o Superset: Standing Calf Raises: 7 sets of 10-20 reps

o Seated Calf Raises: 7 sets of 10-20 reps

Push Day:

o Barbell Bench Press: 6 sets of 20 reps

o Incline Bench Press: 4 sets of 15 reps

o Incline Dumbbell Press: 4 sets of 15 reps

o Dumbbell Bench Press: 4 sets of 15 reps

o Incline Dumbbell Flyes: 4 sets of 15 reps

o Military Press: 6 sets of 20 reps

o Seated Dumbbell Press: 4 sets of 15 reps

o Lateral Raises: 4 sets of 15 reps

o Front Dumbbell Raises: 4 sets of 15 reps

o Upright Barbell Rows: 4 sets of 15 reps

o Rear Delt Raises: 4 sets of 15 reps

o Skullcrushers: 4 sets of 20 reps

o Triceps Pushdowns: 4 sets of 20 reps

o Dumbbell Kickback: 4 sets of 20 reps

o Dips: 4 sets to failure

Pull Day:

o Lat Pulldown: 4 sets of 20 reps

o One-Arm Dumbbell Rows: 4 sets of 12 reps

o Seated Cable Rows: 4 sets of 12 reps

o Barbell Curls: 5 sets of 20 reps

o Dumbbell Curls: 3 sets of 12 reps

o Concentration Curls: 3 sets of 12 reps

o Dumbbell Shrugs: 4 sets of 15 reps

o Barbell Shrugs: 4 sets of 15 reps

o Chinups: 4 sets to failure

Suggestions For Others

Try to figure out what you want. Be healthy, be strong, be ripped. Set a main goal, cardio goals, mini goals, goals for that specific week and just go from there.

Be in it not to impress others, if that’s the case you won’t last three months. Have consistency and a positive outlook in the gym and outside the gym.

Source: ,”� +-e��Hz@an style=’mso-spacerun:yes’>        * Decline Crunches: 5 sets of 10 reps

* Crunches: 3 sets of 10 reps

* Sit-Ups: 3 sets of 10 reps

* Jackknife Sit-Ups: 3 sets of 10 reps

* Flutter Kicks: 2 sets of 10 reps

Wednesday: Back

* One-Arm Dumbbell Rows: 3 sets of 10 reps

* Bent Over Barbell Rows: 3 sets of 10 reps

* Reverse Flyes: 3 sets of 8 reps

* Seated Cable Rows: 3 sets of 10 reps

* Barbell Pullover: 3 sets of 8 reps

* Chinups: 3 sets of 8 reps

* Pullups: 3 sets of 8 reps

* Lat Pulldowns: 3 sets of 8 reps

Thursday: Cardio And Core

* Cardio: 2 mile run

* Decline Crunches: 5 sets of 10 reps

* Crunches: 3 sets of 10 reps

* Sit-Ups: 3 sets of 10 reps

* Jackknife Sit-Ups: 3 sets of 10 reps

* Flutter Kicks: 2 sets of 10 reps

Friday: Arms

* Dumbbell Curls: 5 sets of 10 reps

* Barbell Curls: 5 sets of 10 reps

* Hammer Curls: 3 sets of 8 reps

* Cable Curls: 3 sets of 8 reps

* Seated Triceps Press: 3 sets of 8 reps

* Lying Triceps Press: 3 sets of 8 reps

* Triceps Pushdowns: 3 sets of 8 reps

* Dumbbell Kickbacks: 3 sets of 8 reps

Saturday: Cardio And Core

* Cardio: 2 mile run

* Decline Crunches: 5 sets of 10 reps

* Crunches: 3 sets of 10 reps

* Sit-Ups: 3 sets of 10 reps

* Jackknife Sit-Ups: 3 sets of 10 reps

* Flutter Kicks: 2 sets of 10 reps

Sunday: Rest

Suggestions For Others

When working out, stay motivated and hydrated. Those two together will help you get not only the body, but a good state of mind of where you want to be at. What’s one month out of your whole life to devote to exercise and eating healthy? Absolutely nothing!

Source: Bodybuilding

Originally posted 2012-09-30 12:15:46. Republished by Blog Post Promoter

Leave a Reply

Your email address will not be published. Required fields are marked *