16 Months: Overweight to Pro Card

soccerdad5 · August 6, 2013, 12:36am

16 month transformation- From Overweight 8-6 family guy to Qualifying for my Pro Card

Background

I am a 42 year old marketing director for a health care company that got out of shape, got depressed and had a low energy level. I came from an athletic background (played division 1 soccer ) but did not make fitness/health my priority when I took an 8-6 job. My excuse is I traveled a lot and I worked too many hours to put fitness/health as a priority. After my father’s health started to deteriorate, I analyzed my own life. I thought if I continue to do what I am doing, I would not be living a good quality of life in my future years enjoyed my kids and someday grand kids. I decided last year to enter the 2012 Elite Ambition 12 week challenge as a motivation to get back into shape. I actually won the contest which shocked me. I actually thought there were a lot of better transformations than me but it was a very humbling proud moment and really helped me get where I am today.

Just kept going and since I was getting in good shape I decided to do a photo shoot just so I could go after something. Somebody told me about the Branch Warren Classic and 5 weeks ago I decided to enter it. I entered the Men’s Masters Physique class. If you would have told me 2 months ago I was going to enter a contest, I would have thought you were crazy. I did it and ended up 2nd in my class. The crazy thing is after I got second some trainer told me backstage that I qualified for nationals and can try to win my pro card. It has been a crazy few weeks but reflecting back on it all this week on vacation it has been a great ride.

The best part about it is knowing I did this drug free (no anabolics, pro-hormones, etc). I also can’t believe how many messages I have gotten around the world telling me that I have encouraged them to get into better shape or have a goal of competing in a show. I have loved helping people through the whole journey. It has been fun and the journey will continue as I prepare to get my pro card.

soccerdad5 · August 7, 2013, 5:05pm

Here is another shot:

RyuuBane · August 8, 2013, 10:38am

Okay, I’m impressed!

Now, you’ve got to spill the beans! What did you do training and diet wise during that whole transformation?

Did you use any coaches?

Let’s here it!

soccerdad5 · August 8, 2013, 5:26pm

I actually posted my whole diet and workout on another website. I might be able to cut and paste some stuff over here. One of the keys was that I cooked all of my food on Sundays. I had it all prepared for the week per the calories and macro goals I needed to achieve. The first 12 week transformation I didn’t necessarily do everything right. In fact, I cut out carbs too quick.

The key is to get to the highest calorie level you can get to without gaining weight. Then you can start adding cardio or cutting calories. I worked out between 5–6 per week for 1 - 1.25 hours. Nothing really special. My last 4 weeks preparing for the physique competition I was only doing 2-3 days of cardio. These were HIIT cardio session and felt like I burned the most fat on these. It is consistency with your diet and workout and it is truly 80% diet. [quote]RyuuBane wrote:
Okay, I’m impressed!

Now, you’ve got to spill the beans! What did you do training and diet wise during that whole transformation?

Did you use any coaches?

Let’s here it![/quote]

dnlcdstn · August 8, 2013, 5:35pm

Inspiring! Awesome job man.

stokes1989 · August 8, 2013, 6:56pm

awesome man

soccerdad5 · August 8, 2013, 11:51pm

Sample of diet 4 weeks out of the Branch Warren on workout day (yeah, I know it is fairly low calories. I am increasing steadily so hopefully I will be losing BF at 2,500-2,800).

Weight Training Day

Before workout (been doing this for 6 months)
1 cup of coffee (200 mg caffeine)
20 g of BCAA’s w quart of water
6 proteolytic enzyme pills on empty stomach (been trying this out for the past 4 weeks and my left shoulder is feeling a lot better after a year of pain. The only thing I have changed is this so I really believe it is working.)

Right after workout (been doing this for 6 months)
1 cup of coffee with 5 g of creatine mixed in

Meal 1 (after workout)
10 g of BCAA’s
2 eggs and 1 Cup Egg Whites (8 large egg whites)
2 slices of Ezekiel bread
Supplements after meal 1
2,000 mg Vitamin C, Multi-Vitamins, Vitamin D 1,000 IU, Glucosamine Chondroiton, Zinc, and 2,000 mg Omega 3 Fish Oil

Meal 2
5 oz Tilapia
3 Cups raw broccoli/cauliflower (we will see if I can do this…)
2 oz Avocado

Meal 3
6 oz lean ground turkey
1 1/2 cups green beans
20 g of almonds (16 almonds)

Meal 4
2 scoops Whey Protein
1 cup rolled oatmeal
8 oz (1 cup) Unsweetened Almond Milk

Meal 5
6 oz Turkey
1 Whole Apple
20 g Almonds (16 almonds)

Approximate Calories: 2140
Carbs: 157g
Protein: 244g
Fats: 60g

RyuuBane · August 9, 2013, 11:49am

I’m guessing from the pictures and dates that you lost the most weight in the first 3 months then recomped for a long period of time.

Has your training changed much over that whole time period? Specifically, what was the first 3 months (training/diet) like compared to the recomping and where you are at now?

I’m just curious and thanks for the insight so far.

soccerdad5 · August 9, 2013, 9:03pm

RyuuBane, haven’t thought about it that way but I did lose the majority of my weight in the first 12 weeks. I went from 219 to 190. Didn’t do everything right. Cut out carbs too fast in the 12 weeks. Training hasn’t changed much. Here was my training for the 12 weeks. I alternated between Workout A and Workout B each week, varying repetitions. It was a great workout split. You noticed, I didn’t do too much cardio.

Day 1 Chest/Abs
Workout A
Bench Press: 3-4 sets of 6-15 reps
Incline Dumbbell Press: 3-4 sets of 6-15 reps
Dumbbell Flyes: 3-4 sets of 6-15 reps
High-Pulley Cable Crossovers: 3-4 sets of 6-15 reps
Decline Crunches: 3 sets of 8-12 reps
Back Extensions: 3 sets of 8-12 reps

Workout B
Incline Bench Press: 3-4 sets of 6-15 reps
Dumbbell Bench Press: 3-4 sets of 6-15 reps
Incline Dumbbell Flyes: 3-4 sets of 6-15 reps
Low-Pulley Cable Crossovers: 3-4 sets of 6-15 reps
Lying or Hanging Leg Raises: 3 sets of 8-12 reps
Torso Twists: 3 sets of 8-12 reps

Day 2: Back
Workout A
Pull-Ups: 3-4 sets of 6-15 reps
Bent-Over Rows: 3-4 sets of 6-15 reps
T-Bar Rows: 3-4 sets of 6-15 reps
Straight-Arm Pull-Downs: 3-4 sets of 6-15 reps

Workout B
Chin-Ups: 3-4 sets of 6-15 reps
Deadlifts: 3-4 sets of 6-15 reps
Lat Pull-Downs: 3-4 sets of 6-15 reps
Seated Cable Rows: 3-4 sets of 6-15 reps

Day 3 Delts/Traps
Workout A
Military Press: 3-4 sets of 6-15 reps
Dumbbell Lateral Raises: 3-4 sets of 6-15 reps
Bent-Over Cable Laterals: 3-4 sets of 6-15 reps
Barbell Shrugs: 3-4 sets of 6-15 reps
Dumbbell Shrugs: 3-4 sets of 6-15 reps

Workout B
Dumbbell Shoulder Press: 3-4 sets of 6-15 reps
One-Arm Cable Laterals: 3-4 sets of 6-15 reps
Bent-Over Dumbbell Rear Laterals: 3-4 sets of 6-15 reps
Behind The Back Barbell Shrugs: 3-4 sets of 6-15 reps
Reverse Pec Decks: 3-4 sets of 6-15 reps

Day 4 Arms/Calves
Workout A
Barbell Curls: 3-4 sets of 6-15 reps
Close-Grip Bench Press: 3-4 sets of 6-15 reps
Cable Curls: 3-4 sets of 6-15 reps
Triceps Press-Downs: 3-4 sets of 6-15 reps
Standing Calf Raises: 3-4 sets of 6-15 reps
Seated Calf Raises: 3-4 sets of 6-15 reps

Workout B
Dumbbell Curls: 3-4 sets of 6-15 reps
Skull Crushers: 3-4 sets of 6-15 reps
Reverse Cable Curls: 3-4 sets of 6-15 reps
Reverse Triceps Press-Downs: 3-4 sets of 6-15 reps
Seated Calf Raises: 3-4 sets of 6-15 reps
Standing Calf Raises: 3-4 sets of 6-15 reps

Day 5 HIIT Training

Day 6
Workout A
Squats: 3-4 sets of 6-15 reps
Stiff-Legged Deadlift: 3-4 sets of 6-15 reps
Leg Extensions: 3-4 sets of 6-15 reps
Leg Curls: 3-4 sets of 6-15 reps
Lying or Hanging Leg Raises: 3 sets of 8-12 reps
Torso Twists: 3 sets of 8-12 reps

Workout A
Barbell Curls: 3-4 sets of 6-15 reps
Close-Grip Bench Press: 3-4 sets of 6-15 reps
Cable Curls: 3-4 sets of 6-15 reps
Triceps Press-Downs: 3-4 sets of 6-15 reps
Standing Calf Raises: 3-4 sets of 6-15 reps
Seated Calf Raises: 3-4 sets of 6-15 reps

Workout B
Dumbbell Curls: 3-4 sets of 6-15 reps
Skull Crushers: 3-4 sets of 6-15 reps
Reverse Cable Curls: 3-4 sets of 6-15 reps
Reverse Triceps Press-Downs: 3-4 sets of 6-15 reps
Seated Calf Raises: 3-4 sets of 6-15 reps
Standing Calf Raises: 3-4 sets of 6-15 reps

Workout B
Hack Squats or Front Squats: 3-4 sets of 6-15 reps
Leg Press: 3-4 sets of 6-15 reps
Seated Leg Curls: 3-4 sets of 6-15 reps
Dumbbell Lunges: 3-4 sets of 6-15 reps
Decline Crunches: 3 sets of 8-12 reps
Back Extensions: 3 sets of 8-12 reps

I will have to dig up my last 4 weeks before my physique competiton

stefan128 · August 10, 2013, 12:09am

I honestly don’t see how this is possible! Haha, AMAZING!!!

soccerdad5 · August 10, 2013, 12:28am

[quote]stefan128 wrote:
I honestly don’t see how this is possible! Haha, AMAZING!!![/quote]

Stefan, thanks! That is a great compliment. I was actually surprised I could make this kind of transformation myself at my age. Been PED and hormone free all my life. I even had to lay off 6 weeks of working out in August because I had my gallbladder out

You do have to understand I had about 10 years of lifting experience then I layed off for 3 years and got “fat” and did nothing. Muscle memory is real. Could someone with no lifting experience have the same transformation as me, probably not or not at least without PED’s.

No real secret just diet, diet, diet and consistently working out.

RyuuBane · August 10, 2013, 3:25pm

[quote]soccerdad5 wrote:
RyuuBane, haven’t thought about it that way but I did lose the majority of my weight in the first 12 weeks. I went from 219 to 190. Didn’t do everything right. Cut out carbs too fast in the 12 weeks. Training hasn’t changed much. Here was my training for the 12 weeks. I alternated between Workout A and Workout B each week, varying repetitions. It was a great workout split. You noticed, I didn’t do too much cardio.