Bodybuilding.com - Male Transformation Of The Week - Tim Hearne!

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Use your built up fat stores as energy for the first few months of your weight loss journey.

After graduating college, Tim's desk job caused him to put on some excess weight. At the end of 2007, he decided it was time to cut down for the new year. Read on to learn how he dropped 79 pounds and 14% body fat!

Male Transformation Of The Week - Tim Hearne!

By: Male Transformation Of The Week

Before:
295 lbs

After:
216 lbs

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Vital Stats
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Name: Tim Hearne
BodySpace: Timmytim97

Before: February 2008
Age: 23
Height: 6'0"
Weight: 295 lbs
Body Fat: 30%
Waist: 42"

After: November 2008
Age: 24
Height: 6'0"
Weight: 216 lbs
Body Fat: 16%
Waist: 34.5"

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Why I Got Started
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After graduating from college in May of 2007, I started a desk job which caused my weight to slowly creep up on me. I've played football most of my life, so I've always been big (graduated at 6'0" at 270 lbs) but over the course of the year, my body recomped from a stocky 270 lbs to a fat 295. I decided to come up with a plan to cut down for 2008.

Click Image To Enlarge.
I Decided To Come Up With A
Plan To Cut Down For 2008.

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How I Did It
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Beginning in Janurary of 2008 I went back to hitting the weight hard with minimal cardio (10-15 minutes daily) to allow my body to build some strength and muscle back. In late February, I was back to within 10-15 lbs of my one rep max for my core lifts.

1 REP MAX CALCULATOR

At that point I began to increase the cardio (30-60 minutes daily) while still maintaining my weightlifting workout. This allowed me to hold onto as much muscle as possible because I was still working my muscles enough that my body needed to repair them instead of using them for fuel.

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I Went Back To Hitting The Weight Hard.

My diet wasn't strict other than trying to eat 500-800 below my maintenance calorie level and having my last real meal before 7:00 pm. My workouts are after dinner so even with low daily calories I still had energy for the gym because I had just eaten not too long before.

CALORIE CALCULATOR

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Supplements
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Diet
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Breakfast:

Protein Shake

2 Nutri-Grain Bars
Glass Of Milk

Lunch:

6 Inch Sub
Chips

Dinner:

Weekends:

No restrictions but tried to stay within calorie limits (no more than 500 above maintenance).

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Tim Hearne.

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Training
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Monday: Chest & Triceps

Bench Press: 5 x 50%, 65%, 75%, 85%, Max (Pyramid Set)
Dumbbell Flyes: 6 x 8
Triceps Extension: 8-10 x 8 (Pyramid Set)
Seated Triceps Press: 6 x 8
Core Work
Cardio: 40-60 Minutes

print Click Here For A Printable Log Of Monday: Chest & Triceps.

Wednesday: Legs, Chest & Triceps

Barbell Squats: 5 x 8 (Pyramid Sets)
Leg Curls: 5 x 8
Leg Extensions: 5 x 8
Dumbbell Flyes: 6 x 8
Cable Crossover: 6 x 8
Triceps Extension: 8-10 x 8 (Pyramid Set)
Seated Triceps Press: 6 x 8
Core Work
Cardio: 40-60 Minutes

print Click Here For A Printable Log Of Wednesday: Legs, Chest & Triceps.

Tuesday & Thursday: Biceps & Shoulders

Pullups: 8-10 x 6-10
Dumbbell Curls: 6 x 8
Wrist Curls: 6 x 8
Dumbbell Shrugs: 6 x 10
One-Arm Dumbbell Rows: 6 x 10
T-Bar Rows: 5 x 8
Front Dumbbell Raise: 5 x 6-8
Side Lateral Raises: 5 x 6-8
Rear Delt Raises: 5 x 6-8
Cardio: 40-60 Minutes

print Click Here For A Printable Log Of Tuesday & Thursday: Biceps & Shoulders.

Friday: Core Work

Cardio: 40 Minutes
Triceps Extension: 8-10 x 8
Core Work

print Click Here For A Printable Log Of Friday: Core Work.

Saturday: Back & Legs

Pullups: 8-10 x 6-10
Leg Curls: 5 x 8
Leg Extensions: 5 x 8
Concentration Curls: 5 x 8
Wrist Curls: 6 x 8
Cardio: 1 Hour

print Click Here For A Printable Log Of Saturday: Back & Legs.

Sunday: Cardio

Cardio: 1 Hour

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Suggestions For Others
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I think one mistake that heavier people make when starting out is incorporating a bunch of shakes or supplements in their diet instead of solid foods. Use your built up fat stores as energy for the first few months of your weight loss journey.

Click Image To Enlarge.
Use Your Built Up Fat Stores As Energy.

You will know when it's time to start introducing other aspects into your training program. Also, you don't need to be extremely strict with yor diet, you just need to learn portion control.

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