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Did you know?
The Tendon is a band or cord of strong, fibrous tissue that connects muscles to bone.
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| Due to diet and lack of exercise my emotions and outward appearance slowly deteriorated. I was a shell of my former self. See how I turned my life around in dramatic fashion! |
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Before (2/05):
201 lbs
Waist: 35
Lovehandle: 38
Chest: 42
Bicep: 14
Bench Press: 240
Pull-ups: 4
Mile Time: 8:15/8:30
Body Fat: 16/17%
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After (5/05):
167 lbs
Waist: 29/30
Lovehandle: 30/31
Chest: 43
Bicep: 16
Bench Press: 275
Pull-ups: 16
Mile Time: 5:58
Body Fat: 6%
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Why I Got Started
I had slowly let my energetic, goal-driven self die after college. I should have been at the happiest point in my life. I had begun my career as a teacher, and I was dating the woman I am currently engaged to. However, due to diet and lack of exercise my emotions and outward appearance slowly deteriorated. I was a shell of my former self.
My confidence/self-esteem had dropped dramatically. It was affecting every area of my life. I was not actively engaging my students. I would not present lessons to them in an exciting manner. My classroom had become... boring. I was not a good fiance'. I thought quality time was junk food and a remote control.
Last fall (September of 04') my father had his kidney removed. He already has had three heart attacks with most of his health problems coming from poor diet and lack of exercise. I knew I had to make a change but what was I gonna do? I kept putting off and making excuses until after the winter holidays.
In January the scales finally hit over 200 lbs.(201 to be exact). I had never weighed 201lbs. I knew it was time to put up or shut-up. I took a long look in the mirror and decided I was no longer going to feel lethargic.
I was gonna maximize my potential. I knew deep down the fire was there.
I just had to put the wheels in motion. Nothing was gonna stop me from becoming an awesome person on the inside and in the mirror. I wanted to improve every area of my life (professionally and personally). It was 'GO TIME!'
How I did It
- Ate 5-6 smaller meals a day (2 of those consisting of EAS Myoplex shakes)
- I did my cardio in the mornings (on an empty stomach); this seemed to really help dramatically decrease my bodyfat.
- I lifted weights after my morning cardio or, if time permitted, I would hit the weights with great intensity in the evenings.
- I drank water all the time (it might sound gross but if my pipes weren't running clear I knew I was not hydrated).
- When I felt tired... I rested, when I was energetic... I attacked the weights and my cardio like an animal.
 Click To Enlarge.
 Supplements
EAS Myoplex (2 shakes a day for the entire 12 weeks)
EAS L-Glutamine (for muscle-soreness I took 5-10 grams a day the entire 12
weeks)
EAS Phosphagen (a six week cycle weeks 5-10)
EAS Precision Protein (I took this the last two weeks to drop carbs and
cut-up)
Multivitamin (make sure I had all my nutrients)
Vitamin C (try to prevent sickness)
Sample Of My Diet.
I never went hungry. Funny as it may seem. I actually had to force myself to eat some of these meals because I knew my body needed the nourishment, but I was not hungry.
Monday
Breakfast:
Egg Beater omelet w/salsa
1 piece of wheat toast
Coffee
Snack:
EAS Myoplex shake
Lunch:
Turkey sandwich: one slice low-fat cheese and three to four slices of deli turkey
1 green apple
Snack:
Fat-free Cottage Cheese with Splenda
Dinner:
Grilled Steak
Steamed mixed vegetables
1 small sweet potato
Snack:
EAS Myoplex Shake
Tuesday
Breakfast:
2 low-fat whole-wheat waffles topped with 1 tablespoon all-natural peanut butter
1 banana
Coffee
Snack
EAS Myoplex shake
Lunch:
Grilled Chicken Salad with low-cal fat-free Italian dressing
Snack:
1/2 cup of Almonds
Dinner:
Turkey Burger with Wheat Bun
Baked French Fries
Steamed broccoli
Snack:
EAS Myoplex Shake
Wednesday
Breakfast:
Egg Beater Omelet
Oatmeal w/ Splenda
Coffee
Snack:
EAS Myoplex
Lunch:
Tuna Salad w/ Low-Fat Wheat Thins
Snack:
Low-Fat Cottage Cheese w/ Splenda
Dinner:
Grilled Chicken (Some A1 sauce)
Steamed asparagus
1 small baked potato
Snack:
EAS Myoplex
Thursday
This Breakfast was awesome:
Breakfast Burrito: Browned turkey sausage (two links), Egg Beaters, fat-free cheddar cheese and salsa in a whole-wheat tortilla.
Orange
Coffee
Snack:
EAS Myoplex
Lunch:
Chicken Salad with Italian Dressing
Snack:
Fat-Free Cottage Cheese
Dinner:
Grilled Salmon
Steamed broccoli
1 small sweet potato (no butter)
Snack:
EAS Myoplex
Friday
Breakfast:
3 Turkey Links
Egg Beaters with Salsa
1 piece of wheat toast
Snack:
EAS Myoplex Shake
Lunch:
Subway Turkey sub on wheat with no cheese and tons of veggies
Snack:
Green Apple with Natural Peanut Butter
Glass of water
Dinner:
Turkey Chili with Wheat Crackers and Tabasco (I love hot stuff)
Snack:
EAS Myoplex
Saturday
Breakfast:
3 regular eggs (yolks and all)
1 piece of wheat toast with Natural Peanut Butter
Coffee
Snack:
EAS Myoplex
Lunch:
Turkey sandwich on wheat
1/2 cup of almonds
Glass of water
Snack:
Fat-Free Cottage Cheese
Dinner:
Grilled Chicken with Wheat Bowtie Pasta and Italian dressing
Snack:
EAS Myoplex Shake
Sunday
The awesome program I was following calls for a free day on the 7th day. I would cheat a little. On this day I would eat lasagna, pizza, or even a
burger. I would not consume empty calories though. I would not eat cookies, ice cream, or any other sweets because they served no nutritional value. I just wanted to accomplish too much in my 12 week time frame to hinder my progress by eating empty calories.
Click To Enlarge.
Now this is the diet I followed. I ate a lot, but I was also burning a ton of calories. Everyone's body is different so some people might need to eat
more, while others might need to drop one of the two protein shakes I was consuming daily. I would simply look in the mirror once a week and see how
your clothes feel as well. If you're not making progress. Alter your exercise or diet.
Sample Week Of Training
A lot of my training was more by feel. I had to constantly mix up my workouts to prevent boredom. More importantly I always did different
movements to shock my muscles into growth.
Monday:
Morning Cardio (20 minutes High Intensity)
Chest and triceps in the gym
Tuesday:
Morning Cardio (one hour walk with fiance')
Back and Bi's following the walk
Wednesday:
Morning Cardio (20 Minutes High Intensity)
Evening Leg workout
Thursday:
Morning Cardio (light jog/walk with Fiance')
No weights
Friday:
Morning Cardio (jog 35-40 minutes)
Shoulders and abs
Saturday:
Slept-in but walked when I awoke (45-60 minutes)
Evening: I did a circuit around the gym (different machines one set each to
just workout the soreness of each muscle group) I mainly used Hammer
Strength equipment. I also utilized my gym's hot tub/sauna on this day to
really work out the soreness from the week's training.
Sunday:
Morning Cardio (High Intensity on the elliptical).
No weights
** When I say "High-Intensity Cardio" I would suggest looking this up on the Internet (bodybuilding.com would be a good starting place). No matter your fitness level, one must get themselves out of their comfort zone to make progress and speed up their metabolism to burn fat. If all you can do is
walk, then walk faster for a period of time and keep building on that.
My lifting was never the same. If I squatted one week, the next week I was doing the leg press. If I flat-benched one week. The next time I lifted
chest I was hitting the dumbbells and doing cable-crossovers. I was constantly keeping my body guessing which I think led to my (in my opinion
and everyone who has seen my pictures) dramatic 12 week Transformation.
Conclusion
I now hope I can use the knowledge I have gained to help others achieve their personal fitness goals. I truly have changed my life and now I want
to help others maximize their potential.
I never realized the impact staying physically fit would have on my life. It has made me a better
person in every area of my life (teaching and with fiance'/family/friends).
Click To Enlarge.
Oh yeah... and looking in the mirror is fun now!
More Pictures (Transformation Progression):
You Could Be Our Next Transformation Of The Week!
Male Transformation Of The Week.
No longer content to sit on the sidelines of life these guys have gone from wimp to pimp!
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Female Transformation Of The Week.
Through with giving excuses, these ladies have given themselves the bodies they always wanted!
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Kevin Hubbard
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