Fat To FitMen's Transformation

Mike Learned It’s Never Too Late To Get Ripped


Transformation period: 10 years
Start weight: 205lb
Current weight: 205lb
Height: 5 foot 10 inches
Total weight loss or weight gain: None

Why did you decided to transform your body?
I was a 20 cigarettes a day smoker for 20 years until I quit the habit aged 34. The downside to this was considerable weight gain. My aim was to improve my health by giving up smoking and internally I did however, from the poor diet and overeating I now found myself at risk externally. It was then I decided to join a gym for the first time aged 36.

How do you stay motivated?
I set a new goal at the beginning of every year and that is simply to improve on the previous year. I imagine the gym as an unpaid place of work that I have to attend just like a paid job.

Did you hit any plateaus during the process? How did you overcome them?
Yes, plenty! I changed routines up every 4 to 6 weeks but the biggest thing is to train your mind to believe that you will overcome those periods. Also I didn’t use weight scales, I simply judged my gains and goals from the mirror.

How often do you workout?
5 days a week, 1 hour a day.

What type of workout routine do you find the most effective?
The tried and tested routines that have been around for years. Bench press, shoulder press, lat pull downs, squats, deadlifts etc.

Monday: Back
Tuesday: Biceps & calfs
Wednesday: Chest
Thursday: Triceps & shoulders
Friday: Legs

What’s your most favorite exercise?
Dead lift.

What does your diet consist of?
Rice, pasta, chicken breast, salmon, oats, sweet potato, broccoli,kale, egg whites, cottage cheese, peanut butter.

Cheat meals every Saturday with fried breakfast and a choice of Indian or Chinese takeaway or KFC.

Are you currently taking any supplements?
Multi vitamin
Protein powder

Your favorite gym tracks, if any?
None really, whatever is available I make the most of it.

Do you have a favorite quote?
Never say never and age is no barrier

Any advice or tips for aspiring transformers?
Make your goals achievable, learn to enjoy it and just like you would if you were quitting smoking or drinking alcohol make sure you focus your mind that it’s a continuous journey, there is no time limit for completion.


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