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Body Transformation: Caty Pasternak Lost 110 Pounds And Built Curves!

Why I decided to transform

I was chubby growing up but really packed on weight during high school because I used food as an emotional support base. By age 17, my eating was out of control.

My parents were active, but their attempts to get me to exercise were useless. Then, one day, I was sick of being the funny, fat girl. I wanted to shop at stores with my girlfriends and get asked to prom.

My fitness journey started slow. I walked on the treadmill for 30 minutes per day and cut back on junk food. When I saw the scale go down, I became more motivated to stick to it. My parents were thrilled and I was happy for myself.

During the next couple years, I continued to challenge myself on DVD workout programs, yoga, and spin classes. Fitness replaced food and became my new healthy addiction.

I’m much happier now and do whatever it takes to encourage others to make changes for the better. I’m a personal trainer and take great pride in transforming the lives of others.

Before

After

AGE 17 / HEIGHT 5’5″ / BODY FAT 35%

AGE 22 / HEIGHT 5’5″ / BODY FAT 13%

Post To Fitboard

How I accomplished my goals

In the beginning, I only utilized cardio for weight loss and switched between walking, jogging, and the elliptical. As I progressed, I added in circuit weight and core training and group fitness programs. I got my weight down, but lost lots of muscle from too much cardio and inadequate nutrition. I needed a new challenge and turned to lifting.

I thought lifting would make me big and bulky, but it actually gave me curves and wasn’t boring. I challenge myself by adding more weight and volume to stay continuously engaged. It made me feel strong inside and out. The confidence I gained from lifting is the biggest benefit.

Apply Here To Be A Transformation Of The Week!

Apply Here To Be A Transformation
Of The Week!

Bodybuilding.com honors people across all transformation categories for their hard work and dedication. Learn how our featured transformers overcame obstacles and hit their goals!

Supplements that helped me through the journey

Diet plan that guided my transformation

  • Tilapia Tilapia

    4 oz

  • Brown Rice Brown Rice

    1 cup

  • Vegetables Vegetables

    1 serving

Training regimen that kept me on track

What aspect challenged me the most

Dieting is the most challenging aspect because I love food. It’s hard to turn down my favorites, but I’m not hard on myself anymore. I got over the fear that I will gain the weight back and let myself splurge on occasional cheat meals. Meal prep can be tedious, but it’s worth it.

“Be patient. It’s hard advice to swallow, but it’s the truth.”

My future fitness plans

I became a personal trainer in 2013 and it has been the most rewarding endeavor of my life. It allows me to challenge myself and gives me power to challenge others.

Maintaining health comes first, but I’ve become a more aesthetic-based trainer. I would never have dreamed of entering a bodybuilding competition before but am happy to say that I will enter one this year.

Suggestions for aspiring transformers

Be patient. It’s hard advice to swallow, but it’s the truth. You didn’t gain weight overnight and you can’t expect to lose it overnight. Keep your goal in mind and set small goals to stay engaged and hopeful. If you want to lose 50 pounds in six months, focus to lose 1-2 pounds per week.

How Bodybuilding.com helped me reach my goals

Bodybuilding.com provided me with great supplements to fuel my body and is an indispensable source of education. When I first started lifting weights, I learned from Bodybuilding.com videos, tutorials, and the forums. I recommend Bodybuilding.com to my clients and will be an avid user for life.

Caty’s Top 5 Gym Tracks

  1. “Where The Hood At” by DMX
  2. “Down With The Sickness” by Disturbed
  3. “Get Back” by Ludicrous
  4. “KNAS” by Steve Angello
  5. “Pump It Up” by Joe Budden

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About The Author

Have you made a dramatic change either by gaining muscle or by losing all the weight you have been hoping for?

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Body Transformation: Caty Pasternak Lost 110 Pounds And Built Curves!

Posted in Bodybuilding, Exercises, Nutrition, Uncategorized, Weight lossComments Off on Body Transformation: Caty Pasternak Lost 110 Pounds And Built Curves!

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Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 28

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Congratulations: You’ve completed Erin Stern’s Elite Body Trainer! The effort you’ve put into training hard and eating balanced, nutritious meals will have made huge differences in your physique, your athleticism, your strength, and your mindset.

Congratulations: You’ve completed Erin Stern’s Elite Body Trainer!

Elite Body Meal Plan

Check out the table below to see what Erin eats on a daily basis. You don’t have to follow these meals exactly, but take some cues from Erin’s template: Eat 5-6 times per day, eat protein at every meal, stick to complex carbs, don’t skimp on healthy fats, and taper your carbohydrate intake as the day goes on. Follow these rules to build your own elite meal plan.

Because each of us has particular caloric and macronutrient needs, feel free to add or subtract calories, increase the protein, and make other adjustments. Be smart about your choices, stick to the same food categories, and try to adhere to the schedule. What you eat is just as important as what you do in the gym, if not more. There are a lot of healthy options in these example meals, so you shouldn’t ever feel deprived or hungry.

Find Your Perfect Fitness Plan For Free!

STEP

Elite Strength Stack

Support strength, growth,
and recovery with this protein, bcaa, and pre-workout combo!*

“Day & Night” Protein Stack

Support muscle growth and recovery with this whey,
casein, and ZMA combo!*

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 28

Posted in Bodybuilding, Exercises, Nutrition, UncategorizedComments Off on Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 28

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Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 24

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If your energy levels are low and you’re feeling depleted, take today completely off from exercise and focus on recovery. If you’re an advanced athlete or really want to push your results, perform the cardio and core workout below!

To begin your cardio session, warm up for 5 minutes on the treadmill, bike, or trail. After this brief warm-up, perform 30 minutes of high-intensity interval cardio. Base the intensity of each interval on how you feel. The intense intervals could be 15-second bursts or two-minute increases in tempo. Mix things up to keep each workout fresh, improve your cardiovascular endurance, and increase your anaerobic threshold.

The abdominal circuit should be performed three times per week. It’s scheduled at the end of day one, day three, and day five. If you’re using day three as a rest day though, perform the abs circuit at the end of the workout on day four or six.

Elite Body Meal Plan

Check out the table below to see what Erin eats on a daily basis. You don’t have to follow these meals exactly, but take some cues from Erin’s template: Eat 5-6 times per day, eat protein at every meal, stick to complex carbs, don’t skimp on healthy fats, and taper your carbohydrate intake as the day goes on. Follow these rules to build your own elite meal plan.

Because each of us has particular caloric and macronutrient needs, feel free to add or subtract calories, increase the protein, and make other adjustments. Be smart about your choices, stick to the same food categories, and try to adhere to the schedule. What you eat is just as important as what you do in the gym, if not more. There are a lot of healthy options in these example meals, so you shouldn’t ever feel deprived or hungry.

Elite Strength Stack

Support strength, growth,
and recovery with this protein, bcaa, and pre-workout combo!*

“Day & Night” Protein Stack

Support muscle growth and recovery with this whey,
casein, and ZMA combo!*

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Previous | Main | Next


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Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 24

Posted in Bodybuilding, Exercises, Nutrition, Uncategorized, Warm upComments Off on Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 24

<div id="DPG" webReader="98.874199833"><div class="side-bar" webReader="-15.6261682243"><div class="c15"><img src="images/2014/chuck-young-transformation-vital-stats.jpg"/></div><h3 class="article-title c16">Vital Stats</h3><p><strong>Name:</strong> Chuck Young<br /><strong>Email:</strong> <span class="c17"><a href="mailto:cryoung@Rochester.rr.com">cryoung@Rochester.rr.com</a></span><br /><strong>BodySpace:</strong> <a href="http://bodyspace.bodybuilding.com/cryoung/">cryoung</a><br /><strong>Location:</strong> Rochester, New York</p></div><h3 class="article-title">Why I decided to transform</h3><p>I knew I was in trouble when I got winded walking up stairs. I also didn't like what I saw in the mirror. I was frankly disgusted with the sedentary lifestyle I was living and had to do something.</p><p>I had been running for 5-6 years and quit smoking a few years earlier. The running itself wasn't enough because I ate whatever I wanted and didn't lift weights. I looked at myself and others my age and realized we were old, fat, and out of shape. Something clicked that told me that was no way to live.</p><p>I also had a carotid dissection (stroke) a few years prior. Although it was caused by an accident and not by my diet, I needed to make sure I was in better health. If I didn't, and the remaining carotid had an issue, I was a dead man.</p><div class="body-transformation-before-after" webReader="34"><p>Before </p><p>After </p><p><strong>AGE</strong> 46 / <strong>HEIGHT</strong> 6'3" / <strong>BODY FAT</strong> 25%</p><p><strong>AGE</strong> 49 / <strong>HEIGHT</strong> 6'3" / <strong>BODY FAT</strong> 12%</p></div><a href="http://bodyspace.bodybuilding.com/fitboard/post?url=http%3A%2F%2Fwww.bodybuilding.com%2Ffun%2Fimages%2F2014%2Fchuck-young-transformation-fitboard.jpg" class="fitboardrolloversm" title="Submit"><span class="displace">Post To Fitboard</span></a><h3 class="article-title">How I accomplished my goals</h3><p>I knew it would be a long-term journey that required a lifestyle change. I made small changes over a long period of time to build slowly and adopt better habits so I wouldn't become frustrated.</p><p>Before I made changes, I tracked everything I ate and looked at the results. My nephew, <a href="http://bodyspace.bodybuilding.com/EthanGrossman/">Ethan Grossman</a>, helped train me and created my diet. The diet started with a 500-calorie deficit per day and I tracked everything I ate to make sure I stayed on track. After a few months, when I knew what I needed to eat, I stopped tracking.</p><p>There was a point in the middle of my transformation that I nearly quit when I found out that I had a double hernia and needed a new joint in my toe. The two operations slowed me down and recovery was tougher than I planned. I put on weight, got lazy, didn't eat well, and lost what I worked so hard for.</p><p>I started from scratch and began building again. Just as I was getting back in shape, I discovered another hernia. Although it was smaller and only on one side, I had to make a decision about timing of the surgery. I was training for a late summer triathlon and was concerned that if I waited and it got worse that I wouldn't have time to get in shape for the triathlon.</p><div class="cool-fact" webReader="7.18902439024"><h3>Cool Fact</h3><img src="http://www.bodybuilding.com/fun/images/2013/coolfacts-bluebar.gif" class="c21"/><p>When Chuck isn't training for triathlons, he enjoys collecting<br /><a href="http://www.ablastfromthepastandmore.com/default.asp" rel="nofollow" target="_blank">antique tools</a> and <a href="http://www.vintage-ads.com/" rel="nofollow" target="_blank">vintage magazine ads</a> that he displays<br />online for sale and general viewing!</p></div><p>I bit the bullet, decided to have the surgery in June, and did everything I could to not revert like last time. With resolve and some pain, I was up and walking around the block a day after surgery. I increased my distance and pace daily and was running a week after surgery. As time progressed, I was up to longer distances and did short bike rides within a few weeks. I am happy to say that I set a personal best for the triathlon in September.</p><p>I'm very proud of the progress I made considering I had to start over a second time after two consecutive years of surgeries. I proved that you cannot ever give up and you can achieve any goal with time, patience, and dedication.</p><p>I'm happier, healthier, and have more ambition than I did 20 years ago. I'm in better shape than most guys half my age and the compliments alone made this a worthwhile lifestyle change.</p><div class="article-ad" webReader="25.0884955752"><a href="http://www.bodybuilding.com/fun/trans.htm"><img src="http://www.bodybuilding.com/fun/images/2013/transformations-of-the-week-smallbox.jpg" alt="Apply Here To Be A Transformation Of The Week!" width="200" height="114"/></a><div class="c22" webReader="6.37168141593"><h4><a href="http://www.bodybuilding.com/fun/trans.htm">Apply Here To Be A Transformation<br />Of The Week!</a></h4><p style="display: inline;" class="webReader-styled">
Bodybuilding.com honors people across all transformation categories for their hard work and dedication. Learn how our featured transformers overcame obstacles and hit their goals!</p></div></div><h3 class="article-title">Supplements that helped me through the journey</h3><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor"><span class="mpt-images c23"><img src="images/2011/optimen_50.jpg" alt="Optimum Opti-Men" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/opt/men.html">Optimum Opti-Men</a></strong></span>

</li>
<li class="rowBorderColor"><span class="mpt-images c23"><img src="images/2011/pills-2_50.jpg" alt="Fish Oil" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/fish.html">Fish Oil</a></strong></span>

</li>
<li class="rowBgColor"><span class="mpt-images c23"><img src="images/2011/pills-2_50.jpg" alt="Glucosamine Chondroitin" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/glucos.html">Glucosamine Chondroitin</a></strong></span>

</li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBorderColor"><span class="mpt-images c23"><img src="http://www.bodybuilding.com/fun/images/2011/amino-energy_50.jpg" alt="Optimum AmiN.O. Energy" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/opt/essential-amino-energy.html">Optimum AmiN.O. Energy</a></strong></span>

</li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor"><span class="mpt-images c23"><img src="http://www.bodybuilding.com/fun/images/2011/optimum-whey_50.jpg" alt="Optimum Gold Standard 100% Whey" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/opt/whey.html">Optimum Gold Standard 100% Whey</a></strong></span>

</li>
<li class="rowBorderColor"><span class="mpt-images c23"><img src="images/2011/optimen_50.jpg" alt="Optimum Opti-Men" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/opt/men.html">Optimum Opti-Men</a></strong></span>

</li>
<li class="rowBgColor"><span class="mpt-images c23"><img src="images/2011/optimum-creatine_50.jpg" alt="Optimum Micronized Creatine Powder" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/opt/crea.html">Optimum Micronized Creatine Powder</a></strong></span>

</li>
</ul></div><h3 class="article-title">Diet plan that guided my transformation</h3><div id="meal-plan-table"><ul class="defined"><li class="c14">
<h6>Omelet</h6>
</li>
<li class="rowBgColor"><span class="mpt-images c23"><img src="http://www.bodybuilding.com/guides/images/fap-nutrition-eggs.jpg" alt="eggs" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('1123')">Eggs</a></strong></span>
<p><span class="mpt-content content">3</span></p>
</li>
<li class="rowBorderColor"><span class="mpt-images c23"><img src="http://www.bodybuilding.com/fun/images/2011/groundbeef_50.jpg" alt="90/10 Ground Beef" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('23557')">90/10 Ground Beef</a></strong></span>
<p><span class="mpt-content content">1 serving</span></p>
</li>
<li class="rowBgColor"><span class="mpt-images c23"><img src="http://www.bodybuilding.com/guides/images/fap-nutrition-eggs.jpg" alt="eggs" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('1124')">Egg Whites</a></strong></span>
<p><span class="mpt-content content">1 cup</span></p>
</li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBorderColor"><span class="mpt-images c23"><img src="http://www.bodybuilding.com/fun/images/2013/chicken_50.jpg" alt="chicken" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('5011')">Chicken Breast</a></strong></span>
<p><span class="mpt-content content">8 oz</span></p>
</li>
<li class="rowBgColor"><span class="mpt-images c23"><img src="http://www.bodybuilding.com/fun/images/2011/rice_50.jpg" alt="rice" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('20036')">Brown Rice</a></strong></span>
<p><span class="mpt-content content">1 cup</span></p>
</li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBorderColor"><span class="mpt-images c23"><img src="http://www.bodybuilding.com/fun/images/2011/optimum-whey_50.jpg" alt="Optimum Gold Standard 100% Whey" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/opt/whey.html">Optimum Gold Standard 100% Whey</a></strong></span>
<p><span class="mpt-content content">2 servings</span></p>
</li>
<li class="rowBgColor"><span class="mpt-images c23"><img src="http://www.bodybuilding.com/fun/images/2011/banana_50.jpg" alt="banana" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('9040')">Banana</a></strong></span>
<p><span class="mpt-content content">1</span></p>
</li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBorderColor"><span class="mpt-images c23"><img src="http://www.bodybuilding.com/fun/images/2013/chicken_50.jpg" alt="chicken" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('5011')">Chicken Breast</a></strong></span>
<p><span class="mpt-content content">8 oz</span></p>
</li>
<li class="rowBgColor"><span class="mpt-images c23"><img src="http://www.bodybuilding.com/fun/images/2011/rice_50.jpg" alt="rice" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('20036')">Brown Rice</a></strong></span>
<p><span class="mpt-content content">1 cup</span></p>
</li>
<li class="rowBorderColor"><span class="mpt-images c23"><img src="http://www.bodybuilding.com/fun/images/2011/veggies_50.jpg" alt="Vegetables" width="50" height="50"/></span> <span class="mpt-content content"><strong>Vegetables</strong></span>
<p><span class="mpt-content content">1/2 cup</span></p>
</li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor"><span class="mpt-images c23"><img src="http://www.bodybuilding.com/fun/images/2012/steak_50.jpg" alt="Sirloin Steak" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('13291')">Sirloin Steak</a></strong></span>
<p><span class="mpt-content content">8-10 oz</span></p>
</li>
<li class="rowBorderColor"><span class="mpt-images c23"><img src="http://www.bodybuilding.com/fun/images/2011/veggies_50.jpg" alt="Vegetables" width="50" height="50"/></span> <span class="mpt-content content"><strong>Vegetables</strong></span>
<p><span class="mpt-content content">1/2 cup</span></p>
</li>
</ul></div><h3 class="article-title">Training regimen that kept me on track</h3><p>I typically run 10-20 miles per week outdoors, bike 40-50 miles per week in the summer, and swim 1-2 miles in the months leading up to triathlons. With my hernia surgeries in the past two years, I haven't trained legs. I'm now starting to train them carefully. I do 25 sit-ups between my lifting sets.</p><p><img src="images/2014/chuck-young-transformation-image-1.jpg" width="560" height="267" class="c24"/></p><p>I'm very fortunate to work for a company that believes in staying healthy and promotes the idea by providing gym facilities. This means I'm able to work or run at lunch. The town I live in allows residents to use the high school weight facilities for free. They are typically open weeknights and during the day on weekends.</p><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor c25"><span class="mpt-images"><a href="javascript:pop('barbell-bench-press-medium-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/360/Male/t/360_1.jpg" alt="Barbell Bench Press - Medium Grip" width="53" height="53"/></a> <a href="javascript:pop('barbell-bench-press-medium-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/360/Male/t/360_2.jpg" alt="Barbell Bench Press - Medium Grip" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-bench-press-medium-grip')">Barbell Bench Press - Medium Grip</a></strong><br />4 sets of 12 reps</span></li>
<li class="rowBorderColor c25"><span class="mpt-images"><a href="javascript:pop('incline-dumbbell-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/38/Male/t/38_1.jpg" alt="Incline Dumbbell Flyes" width="53" height="53"/></a> <a href="javascript:pop('incline-dumbbell-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/38/Male/t/38_2.jpg" alt="Incline Dumbbell Flyes" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('incline-dumbbell-flyes')">Incline Dumbbell Flyes</a></strong><br />4 sets of 12 reps</span></li>
<li class="rowBgColor c25"><span class="mpt-images"><a href="javascript:pop('incline-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/380/Male/t/380_1.jpg" alt="Incline Dumbbell Press" width="53" height="53"/></a> <a href="javascript:pop('incline-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/380/Male/t/380_2.jpg" alt="Incline Dumbbell Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('incline-dumbbell-press')">Incline Dumbbell Press</a></strong><br />4 sets of 12 reps</span></li>
<li class="rowBorderColor c25"><span class="mpt-images"><a href="javascript:pop('dumbbell-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/12/Male/t/12_1.jpg" alt="Dumbbell Flyes" width="53" height="53"/></a> <a href="javascript:pop('dumbbell-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/12/Male/t/12_2.jpg" alt="Dumbbell Flyes" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('dumbbell-flyes')">Dumbbell Flyes</a></strong><br />4 sets of 12 reps</span></li>
<li class="rowBgColor c25"><span class="mpt-images"><a href="javascript:pop('dumbbell-bench-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/1/Male/t/1_1.jpg" alt="Dumbbell Bench Press" width="53" height="53"/></a> <a href="javascript:pop('dumbbell-bench-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/1/Male/t/1_2.jpg" alt="Dumbbell Bench Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('dumbbell-bench-press')">Dumbbell Bench Press</a></strong><br />4 sets of 12 reps</span></li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBorderColor c25"><span class="mpt-images"><a href="javascript:pop('wide-grip-lat-pulldown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/10/Male/t/10_1.jpg" alt="Wide-Grip Lat Pulldown" width="53" height="53"/></a> <a href="javascript:pop('wide-grip-lat-pulldown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/10/Male/t/10_2.jpg" alt="Wide-Grip Lat Pulldown" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('wide-grip-lat-pulldown')">Wide-Grip Lat Pulldown</a></strong><br />4 sets of 12 reps</span></li>
<li class="rowBgColor c25"><span class="mpt-images"><a href="javascript:pop('bent-over-barbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/20/Male/t/20_1.jpg" alt="Bent Over Barbell Row" width="53" height="53"/></a> <a href="javascript:pop('bent-over-barbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/20/Male/t/20_2.jpg" alt="Bent Over Barbell Row" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('bent-over-barbell-row')">Bent Over Barbell Row</a></strong><br />4 sets of 12 reps</span></li>
<li class="rowBorderColor c25"><span class="mpt-images"><a href="javascript:pop('bent-over-two-dumbbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/16/Male/t/16_1.jpg" alt="Bent Over Two-Dumbbell Row" width="53" height="53"/></a> <a href="javascript:pop('bent-over-two-dumbbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/16/Male/t/16_2.jpg" alt="Bent Over Two-Dumbbell Row" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('bent-over-two-dumbbell-row')">Bent Over Two-Dumbbell Row</a></strong><br />4 sets of 12 reps</span></li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor c25"><span class="mpt-images"><a href="javascript:pop('running-treadmill')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/653/Male/t/653_1.jpg" alt="Running, Treadmill" width="53" height="53"/></a> <a href="javascript:pop('running-treadmill')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/653/Male/t/653_2.jpg" alt="Running, Treadmill" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('running-treadmill')">Running, Treadmill</a></strong><br />4-6 miles</span></li>
</ul></div><div id="meal-plan-table"><ul class="defined" webReader="-1.11013215859"><li class="rowBorderColor c25"><span class="mpt-images"><a href="javascript:pop('front-dumbbell-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/371/Male/t/371_1.jpg" alt="Front Dumbbell Raise" width="53" height="53"/></a> <a href="javascript:pop('front-dumbbell-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/371/Male/t/371_2.jpg" alt="Front Dumbbell Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('front-dumbbell-raise')">Front Dumbbell Raise</a></strong><br />4 sets of 12 reps</span></li>
<li class="rowBgColor c25"><span class="mpt-images"><a href="javascript:pop('cable-seated-lateral-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/79/Male/t/79_1.jpg" alt="Cable Seated Lateral Raise" width="53" height="53"/></a> <a href="javascript:pop('cable-seated-lateral-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/79/Male/t/79_2.jpg" alt="Cable Seated Lateral Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('cable-seated-lateral-raise')">Cable Seated Lateral Raise</a></strong><br />4 sets of 12 reps</span></li>
<li class="rowBorderColor c25"><span class="mpt-images"><a href="javascript:pop('dumbbell-shrug')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/96/Male/t/96_1.jpg" alt="Dumbbell Shrug" width="53" height="53"/></a> <a href="javascript:pop('dumbbell-shrug')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/96/Male/t/96_2.jpg" alt="Dumbbell Shrug" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('dumbbell-shrug')">Dumbbell Shrug</a></strong><br />4 sets of 12 reps</span></li>
<li class="rowBgColor c25"><span class="mpt-images"><a href="javascript:pop('standing-military-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/370/Male/t/370_1.jpg" alt="Standing Military Press" width="53" height="53"/></a> <a href="javascript:pop('standing-military-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/370/Male/t/370_2.jpg" alt="Standing Military Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('standing-military-press')">Standing Military Press</a></strong><br />4 sets of 12 reps</span></li>
<li class="c27" webReader="-1"><p><strong>Note:</strong> Set of 25 situps between each set</p>
<br /></li>
<li class="rowBorderColor c25"><span class="mpt-images"><a href="javascript:pop('running-treadmill')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/653/Male/t/653_1.jpg" alt="Running, Treadmill" width="53" height="53"/></a> <a href="javascript:pop('running-treadmill')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/653/Male/t/653_2.jpg" alt="Running, Treadmill" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('running-treadmill')">Running, Treadmill</a></strong><br />3-5 miles</span></li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor c25"><span class="mpt-images"><a href="javascript:pop('bicycling')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/646/Male/t/646_1.jpg" alt="Bicycling" width="53" height="53"/></a> <a href="javascript:pop('bicycling')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/646/Male/t/646_2.jpg" alt="Bicycling" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('bicycling')">Bicycling</a></strong><br />15-18 miles</span></li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBorderColor c25"><span class="mpt-images"><a href="javascript:pop('standing-biceps-cable-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/131/Male/t/131_1.jpg" alt="Standing Biceps Cable Curl" width="53" height="53"/></a> <a href="javascript:pop('standing-biceps-cable-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/131/Male/t/131_2.jpg" alt="Standing Biceps Cable Curl" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('standing-biceps-cable-curl')">Standing Biceps Cable Curl</a></strong><br />4 sets of 12 reps</span></li>
<li class="rowBgColor c25"><span class="mpt-images"><a href="javascript:pop('triceps-pushdown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/343/Male/t/343_1.jpg" alt="Triceps Pushdown" width="53" height="53"/></a> <a href="javascript:pop('triceps-pushdown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/343/Male/t/343_2.jpg" alt="Triceps Pushdown" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('triceps-pushdown')">Triceps Pushdown</a></strong><br />4 sets of 12 reps</span></li>
<li class="rowBorderColor c25"><span class="mpt-images"><a href="javascript:pop('barbell-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/169/Male/t/169_1.jpg" alt="Barbell Curl" width="53" height="53"/></a> <a href="javascript:pop('barbell-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/169/Male/t/169_2.jpg" alt="Barbell Curl" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-curl')">Barbell Curl</a></strong><br />4 sets of 12 reps</span></li>
<li class="rowBgColor c25"><span class="mpt-images"><a href="javascript:pop('close-grip-barbell-bench-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/23/Male/t/23_1.jpg" alt="Close-Grip Barbell Bench Press" width="53" height="53"/></a> <a href="javascript:pop('close-grip-barbell-bench-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/23/Male/t/23_2.jpg" alt="Close-Grip Barbell Bench Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('close-grip-barbell-bench-press')">Close-Grip Barbell Bench Press</a></strong><br />4 sets of 12 reps</span></li>
<li class="rowBorderColor c25"><span class="mpt-images"><a href="javascript:pop('seated-dumbbell-palms-up-wrist-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/384/Male/t/384_1.jpg" alt="Seated Dumbbell Palms-Up Wrist Curl" width="53" height="53"/></a> <a href="javascript:pop('seated-dumbbell-palms-up-wrist-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/384/Male/t/384_2.jpg" alt="Seated Dumbbell Palms-Up Wrist Curl" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('seated-dumbbell-palms-up-wrist-curl')">Seated Dumbbell Palms-Up Wrist Curl</a></strong><br />12 sets of 30, 25, 20, 15, 10, 5, 5, 10, 15, 20, 25, and 30 reps</span></li>
<li class="rowBgColor c25"><span class="mpt-images"><a href="javascript:pop('parallel-bar-dip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/1461/Male/t/1461_1.jpg" alt="Parallel Bar Dip" width="53" height="53"/></a> <a href="javascript:pop('parallel-bar-dip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/1461/Male/t/1461_2.jpg" alt="Parallel Bar Dip" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('parallel-bar-dip')">Parallel Bar Dip</a></strong><br />3 sets of 10 reps</span></li>
<li class="rowBorderColor c25"><span class="mpt-images"><a href="javascript:pop('concentration-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/136/Male/t/136_1.jpg" alt="Concentration Curls" width="53" height="53"/></a> <a href="javascript:pop('concentration-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/136/Male/t/136_2.jpg" alt="Concentration Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('concentration-curls')">Concentration Curls</a></strong><br />4 sets of 12 reps</span></li>
<li class="rowBgColor c25"><span class="mpt-images"><a href="javascript:pop('seated-triceps-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/341/Male/t/341_1.jpg" alt="Seated Triceps Press" width="53" height="53"/></a> <a href="javascript:pop('seated-triceps-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/341/Male/t/341_2.jpg" alt="Seated Triceps Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('seated-triceps-press')">Seated Triceps Press</a></strong><br />4 sets of 12 reps</span></li>
<li class="rowBorderColor c25"><span class="mpt-images"><a href="javascript:pop('pushups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/70/Male/t/70_1.jpg" alt="Pushups" width="53" height="53"/></a> <a href="javascript:pop('pushups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/70/Male/t/70_2.jpg" alt="Pushups" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('pushups')">Pushups</a></strong><br />3 sets of 15 reps (flat, incline, and decline)</span></li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor c25"><span class="mpt-images"><a href="javascript:pop('running-treadmill')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/653/Male/t/653_1.jpg" alt="Running, Treadmill" width="53" height="53"/></a> <a href="javascript:pop('running-treadmill')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/653/Male/t/653_2.jpg" alt="Running, Treadmill" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('running-treadmill')">Running, Treadmill</a></strong><br />4-6 miles</span></li>
</ul></div><h3 class="article-title">What aspect challenged me the most</h3><img src="images/2014/chuck-young-transformation-image-2.jpg" width="270" height="474" border="0" class="right-image c28"/><p>"Make changes at an acceptable pace for your lifestyle."</p><p>Diet has been and continues to be my most challenging part of my lifestyle. I'm not a slave to a diet and make sure to eat other foods that I enjoy like pizza, wings, chocolate, and candy.</p><p>My main goal is to be 80 percent faithful to my diet. I decided to give up some gains to keep a healthy lifestyle balance that fits me.</p><h3 class="article-title">My future fitness plans</h3><p>I plan to continue running 5 and 10k races, triathlons, and charity bike rides. I'm going to sign up for a 100-mile ride for missing children this summer. I'm also planning on running a half marathon next summer.</p><h3 class="article-title">Suggestions for aspiring transformers</h3><div class="titled-list"><ul><li>Make changes at an acceptable pace for your lifestyle./li></li>
<li>Don't overcomplicate the transformation journey.</li>
<li>Look to others who accomplished what you are shooting for.</li>
<li>Focus on lifting form and perform movements correctly.</li>
</ul></div><h3 class="article-title">How Bodybuilding.com helped me reach my goals</h3><p>When I first joined Bodybuilding.com, I looked at the profiles of members and started to key in on guys who were my age and were close to my body size and structure. I was astounded at how good they looked.</p><p>I set a goal to get in good shape by age 50. I'm 49 years old and am close to where I want to be thanks to the tools and motivation from Bodybuilding.com and its members.</p><h3 class="article-title">Chuck's Top 5 Gym Tracks</h3><p><img src="images/2014/chuck-young-transformation-music.jpg" width="560" height="133"/></p><div class="titled-list"><ol><li>"The Black Parade" by My Chemical Romance</li>
<li>"Gone Away" by The Offspring</li>
<li>"Brian Stew" by Green Day</li>
<li>"Bleed It Out" by Linkin Park</li>
<li>"Sparks" by The Who</li>
</ol></div><br class="c30"/></div><div class="padded-content article-content mod-about-the-author" id="article-about-author" webReader="34.6462264151"><h4 class="article-section-header">About The Author</h4><div class="ata-left-column" webReader="5.53086419753"><div class="ata-author-name"><a href="http://www.bodybuilding.com/fun/over40t.htm">Over 40 Transformation Of The Week</a></div><div class="author-gradient-button"><a href="http://www.bodybuilding.com/fun/over40t.htm">VIEW AUTHOR PAGE</a></div><p class="ata-author-summary">Have you made a dramatic change either by gaining muscle of by losing all the weight you have been hoping for?</p></div><div class="ata-right-column"><div class="ata-author-image-frame"><a href="http://www.bodybuilding.com/fun/over40t.htm"><img src="images/2013/over40-transformation-of-the-weeksig.jpg" alt=""/></a></div><div class="ata-view-all-articles-link"><ul class="bb-chevron-list bold-type"><li><a href="http://www.bodybuilding.com/fun/over40t.htm#articles" class="bold-type">View All Articles By This Author</a></li>
</ul></div></div></div>

Body Transformation: Chuck Young Staged A Competitive Comeback At 49!

Why I decided to transform

I knew I was in trouble when I got winded walking up stairs. I also didn’t like what I saw in the mirror. I was frankly disgusted with the sedentary lifestyle I was living and had to do something.

I had been running for 5-6 years and quit smoking a few years earlier. The running itself wasn’t enough because I ate whatever I wanted and didn’t lift weights. I looked at myself and others my age and realized we were old, fat, and out of shape. Something clicked that told me that was no way to live.

I also had a carotid dissection (stroke) a few years prior. Although it was caused by an accident and not by my diet, I needed to make sure I was in better health. If I didn’t, and the remaining carotid had an issue, I was a dead man.

Before

After

AGE 46 / HEIGHT 6’3″ / BODY FAT 25%

AGE 49 / HEIGHT 6’3″ / BODY FAT 12%

Post To Fitboard

How I accomplished my goals

I knew it would be a long-term journey that required a lifestyle change. I made small changes over a long period of time to build slowly and adopt better habits so I wouldn’t become frustrated.

Before I made changes, I tracked everything I ate and looked at the results. My nephew, Ethan Grossman, helped train me and created my diet. The diet started with a 500-calorie deficit per day and I tracked everything I ate to make sure I stayed on track. After a few months, when I knew what I needed to eat, I stopped tracking.

There was a point in the middle of my transformation that I nearly quit when I found out that I had a double hernia and needed a new joint in my toe. The two operations slowed me down and recovery was tougher than I planned. I put on weight, got lazy, didn’t eat well, and lost what I worked so hard for.

I started from scratch and began building again. Just as I was getting back in shape, I discovered another hernia. Although it was smaller and only on one side, I had to make a decision about timing of the surgery. I was training for a late summer triathlon and was concerned that if I waited and it got worse that I wouldn’t have time to get in shape for the triathlon.

Cool Fact

When Chuck isn’t training for triathlons, he enjoys collecting
antique tools and vintage magazine ads that he displays
online for sale and general viewing!

I bit the bullet, decided to have the surgery in June, and did everything I could to not revert like last time. With resolve and some pain, I was up and walking around the block a day after surgery. I increased my distance and pace daily and was running a week after surgery. As time progressed, I was up to longer distances and did short bike rides within a few weeks. I am happy to say that I set a personal best for the triathlon in September.

I’m very proud of the progress I made considering I had to start over a second time after two consecutive years of surgeries. I proved that you cannot ever give up and you can achieve any goal with time, patience, and dedication.

I’m happier, healthier, and have more ambition than I did 20 years ago. I’m in better shape than most guys half my age and the compliments alone made this a worthwhile lifestyle change.

Apply Here To Be A Transformation Of The Week!

Apply Here To Be A Transformation
Of The Week!

Bodybuilding.com honors people across all transformation categories for their hard work and dedication. Learn how our featured transformers overcame obstacles and hit their goals!

Supplements that helped me through the journey

Diet plan that guided my transformation

Training regimen that kept me on track

I typically run 10-20 miles per week outdoors, bike 40-50 miles per week in the summer, and swim 1-2 miles in the months leading up to triathlons. With my hernia surgeries in the past two years, I haven’t trained legs. I’m now starting to train them carefully. I do 25 sit-ups between my lifting sets.

I’m very fortunate to work for a company that believes in staying healthy and promotes the idea by providing gym facilities. This means I’m able to work or run at lunch. The town I live in allows residents to use the high school weight facilities for free. They are typically open weeknights and during the day on weekends.

What aspect challenged me the most

“Make changes at an acceptable pace for your lifestyle.”

Diet has been and continues to be my most challenging part of my lifestyle. I’m not a slave to a diet and make sure to eat other foods that I enjoy like pizza, wings, chocolate, and candy.

My main goal is to be 80 percent faithful to my diet. I decided to give up some gains to keep a healthy lifestyle balance that fits me.

My future fitness plans

I plan to continue running 5 and 10k races, triathlons, and charity bike rides. I’m going to sign up for a 100-mile ride for missing children this summer. I’m also planning on running a half marathon next summer.

Suggestions for aspiring transformers

  • Make changes at an acceptable pace for your lifestyle./li>
  • Don’t overcomplicate the transformation journey.
  • Look to others who accomplished what you are shooting for.
  • Focus on lifting form and perform movements correctly.

How Bodybuilding.com helped me reach my goals

When I first joined Bodybuilding.com, I looked at the profiles of members and started to key in on guys who were my age and were close to my body size and structure. I was astounded at how good they looked.

I set a goal to get in good shape by age 50. I’m 49 years old and am close to where I want to be thanks to the tools and motivation from Bodybuilding.com and its members.

Chuck’s Top 5 Gym Tracks

  1. “The Black Parade” by My Chemical Romance
  2. “Gone Away” by The Offspring
  3. “Brian Stew” by Green Day
  4. “Bleed It Out” by Linkin Park
  5. “Sparks” by The Who


About The Author

Have you made a dramatic change either by gaining muscle of by losing all the weight you have been hoping for?

See the original post: 

Body Transformation: Chuck Young Staged A Competitive Comeback At 49!

Posted in Bodybuilding, Exercises, Nutrition, UncategorizedComments Off on Body Transformation: Chuck Young Staged A Competitive Comeback At 49!

<div id="DPG" webReader="60.4122657581"><h5 class="c8"><a href="http://www.bodybuilding.com/fun/erin-stern-elite-body-4-week-fitness-trainer-day-6.html">Previous</a> | <a href="http://www.bodybuilding.com/fun/erin-stern-elite-body-4-week-fitness-trainer.html">Main</a> | <a href="http://www.bodybuilding.com/fun/erin-stern-elite-body-4-week-fitness-trainer-day-8.html">Next</a></h5><p>Rest is a crucial aspect of building your elite body. The intense workouts of compound movements, multiple supersets, and short rest periods will have taxed your muscles, central nervous system, and cardiovascular system to significant levels. To recover and give your muscles time to repair and grow, give yourself this day of rest.</p><p>Some people have a "more is better" mentality when it comes to fitness. Swimming 40 laps or going for a two-hour run in the hills instead of taking the day off might seem like a good idea, but doing extra work can actually be detrimental to your progress. If you over-work your body, you run the risk of acute overtraining or incomplete recovery. Overtrained bodies have difficulty hanging on to hard-earned lean muscle mass, have compromised immune systems, and don't function efficiently. Overtraining can also impact your energy levels, making you feel lethargic and unmotivated.</p><br /><a href="http://www.bodybuilding.com/store/dymatize/elite-strength-stack.html"><img src="http://www.bodybuilding.com/fun/images/2014/20off_stern-bannerv2_01.jpg" width="113" height="184" alt="Elite Body"/></a><img src="http://www.bodybuilding.com/fun/images/2014/20off_stern-bannerv2_02.jpg" width="322" height="184" alt="Elite Body"/><a href="http://www.bodybuilding.com/store/dymatize/day-and-night-protein-stack.html"><img src="http://www.bodybuilding.com/fun/images/2014/20off_stern-bannerv2_03.jpg" width="125" height="184" alt="Elite Body"/></a><p>Giving your body a day to recover will help you maintain intensity and focus over an entire week of workouts. You won't see the best results if you can only give 50 percent at the end of the week. So, corral your burning desire to run a 5k and chill out for the day.</p><p>If you want to do something fitness-related, use rest days to take progress pictures, update your workout and nutrition logs, and set goals for the next week. By the time tomorrow rolls around, you should be so amped for the workout that you're practically running into the gym!</p><img src="http://www.bodybuilding.com/fun/images/2014/erin_sterns_elite_body_day_7_rest-1.jpg" width="560" height="339" border="0"/><p>Corral your burning desire to run a 5k and chill out for the day.</p><h3 class="article-title">Elite Body Meal Plan</h3><p>Check out the table below to see what Erin eats on a daily basis. You don't have to follow these meals exactly, but take some cues from Erin's template: Eat 5-6 times per day, eat protein at every meal, stick to complex carbs, don't skimp on healthy fats, and taper your carbohydrate intake as the day goes on. Follow these rules to build your own elite meal plan.</p><p>Because each of us has particular caloric and macronutrient needs, feel free to add or subtract calories, increase the protein, and make other adjustments. Be smart about your choices, stick to the same food categories, and try to adhere to the schedule. What you eat is just as important as what you do in the gym, if not more. There are a lot of healthy options in these example meals, so you shouldn't ever feel deprived or hungry.</p><div id="meal-plan-table"><ul><li class="rowBgColor c10"><span class="mpt-images c9"><img src="http://www.bodybuilding.com/guides/images/fap-nutrition-eggs.jpg" alt="egg whites" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('1124')">Egg Whites</a></strong><br />4 egg whites</span></li>
<li class="rowBorderColor c10"><span class="mpt-images c9"><img src="http://www.bodybuilding.com/fun/images/2011/avocado_50.jpg" alt="avocado" width="50" height="50"/></span> <span class="mpt-content content"><a href="javascript:nutrientpop('9037')"><strong>Avocado</strong></a></span><br />1/2 avocado</li>
</ul><ul><li class="rowBgColor c10"><span class="mpt-images c9"><img src="http://www.bodybuilding.com/fun/images/2013/omelet_chic_oats.jpg" alt="Egg White Omelet with Chicken and Oatmeal" width="50" height="50"/></span> <span class="mpt-content content c11"><strong><a href="http://www.bodybuilding.com/store/b-elite-fuel.html">Egg White Omelet with Chicken and Oatmeal</a></strong><br />Try a clean, convenient, and delicious B-Elite Fuel meal!</span> <span class="mpt-other-options" valign="top"><a href="http://www.bodybuilding.com/store/b-elite-fuel.html" class="bbButton primaryAction c12">Go Now!</a></span></li>
</ul><ul><li class="rowBorderColor c10"><span class="mpt-images c9"><img src="http://www.bodybuilding.com/fun/images/2011/protein-powder_50.jpg" alt="protein shake" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/whey.html">Protein Shake</a></strong><br />30 g of whey protein in water</span></li>
<li class="rowBgColor c10"><span class="mpt-images c9"><img src="http://www.bodybuilding.com/fun/images/2011/almonds_50.jpg" alt="almonds" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('12061')">Almonds</a></strong><br />15 almonds</span></li>
</ul><ul><li class="rowBorderColor c10"><span class="mpt-images c9"><img src="http://www.bodybuilding.com/guides/images/fap-nutrition-chicken.jpg" alt="chicken" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('5011')">Chicken</a></strong><br />4 oz</span></li>
<li class="rowBgColor c10"><span class="mpt-images c9"><img src="http://www.bodybuilding.com/fun/images/2011/rice_50.jpg" alt="brown rice" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('20040')">Cooked Brown Rice</a></strong><br />1/2 cup</span></li>
<li class="rowBorderColor c10"><span class="mpt-images c9"><img src="http://www.bodybuilding.com/fun/images/2011/pasta-squash_50.jpg" alt="steamed squash or zucchini" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('11641)">Steamed Squash</a> or <a href="javascript:nutrientpop('11477')">Zucchini</a></strong><br />1 cup</span></li>
</ul><ul><li class="rowBgColor c10"><span class="mpt-images c9"><img src="http://www.bodybuilding.com/fun/images/2014/b-elite-fuel-chicken-breast-brown-rice-broccoli_50.jpg" alt="Chicken Breast with Brown Rice and Broccoli" width="50" height="50"/></span> <span class="mpt-content content c11"><strong><a href="http://www.bodybuilding.com/store/b-elite-fuel.html">Chicken Breast with Brown Rice and Broccoli</a></strong><br />Try a clean, convenient, and delicious B-Elite Fuel meal!</span> <span class="mpt-other-options" valign="top"><a href="http://www.bodybuilding.com/store/b-elite-fuel.html" class="bbButton primaryAction c12">Go Now!</a></span></li>
</ul><ul><li class="rowBorderColor c10"><span class="mpt-images c9"><img src="http://www.bodybuilding.com/fun/images/2011/yogurt_50.jpg" alt="greek yogurt" width="50" height="50"/></span> <span class="mpt-content content"><strong>2% Greek Yogurt</strong><br />1 serving</span></li>
<li class="rowBorderColor c10"><span class="mpt-images c9"><img src="http://www.bodybuilding.com/fun/images/2011/apple_50.jpg" alt="apple" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('9003')">Medium Apple</a></strong><br />1 apple</span></li>
</ul><ul><li class="rowBorderColor c10"><span class="mpt-images c9"><img src="http://www.bodybuilding.com/guides/images/fap-nutrition-chicken.jpg" alt="chicken" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('5011')">Grilled Chicken</a></strong><br />4 oz</span></li>
<li class="rowBgColor c10"><span class="mpt-images c9"><img src="http://www.bodybuilding.com/fun/images/2011/pasta-squash_50.jpg" alt="spaghetti squash" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('21052')">Baked Spaghetti Squash</a> (seasoned or with salsa)</strong><br />1/2 squash</span></li>
</ul><ul><li class="rowBorderColor c10"><span class="mpt-images c9"><img src="http://www.bodybuilding.com/fun/images/2014/b-elite-fule-chicken-breast-asparagus_50.jpg" alt="Chicken Breast with Asparagus" width="50" height="50"/></span> <span class="mpt-content content c11"><strong><a href="http://www.bodybuilding.com/store/b-elite-fuel.html">Chicken Breast with Asparagus</a></strong><br />Try a clean, convenient, and delicious B-Elite Fuel meal!</span> <span class="mpt-other-options" valign="top"><a href="http://www.bodybuilding.com/store/b-elite-fuel.html" class="bbButton primaryAction c12">Go Now!</a></span></li>
</ul><ul><li class="rowBgColor c10"><span class="mpt-images c9"><img src="http://www.bodybuilding.com/fun/images/2011/protein-powder_50.jpg" alt="Protein Shake" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/mic.html">Protein Shake</a></strong><br />1 scoop of casein protein in water or light almond milk</span></li>
<li class="rowBorderColor c10"><span class="mpt-images c9"><img src="http://www.bodybuilding.com/guides/images/fap-nutrition-peanut-butter.jpg" alt="almond butter" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('12195')">Almond Butter</a> or <a href="javascript:nutrientpop('16398')">Peanut Butter</a></strong><br />1 tbsp</span></li>
</ul></div><br /><div class="elite-body-stacks" webReader="26.7991631799"><div class="elite-body-stacks-left" webReader="27.737704918"><h3>Elite Strength Stack</h3><p>Support strength, growth,<br />and recovery with this protein, bcaa, and pre-workout combo!*</p><p><a href="http://www.bodybuilding.com/store/dymatize/elite-strength-stack.html"><button class="bbButton primaryAction c13"><a href="http://www.bodybuilding.com/store/dymatize/elite-strength-stack.html">View Products!</a> </button></a></p></div><div class="elite-body-stacks-right" webReader="3.03448275862"><h3>"Day & Night" Protein Stack</h3><p>Support muscle growth and recovery with this whey,<br />casein, and ZMA combo!*</p><p><a href="http://www.bodybuilding.com/store/dymatize/day-and-night-protein-stack.html"><button class="bbButton primaryAction c13"><a href="http://www.bodybuilding.com/store/dymatize/day-and-night-protein-stack.html">View Products!</a> </button></a></p></div></div><p>* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.</p><h5 class="c8"><a href="http://www.bodybuilding.com/fun/erin-stern-elite-body-4-week-fitness-trainer-day-6.html">Previous</a> | <a href="http://www.bodybuilding.com/fun/erin-stern-elite-body-4-week-fitness-trainer.html">Main</a> | <a href="http://www.bodybuilding.com/fun/erin-stern-elite-body-4-week-fitness-trainer-day-8.html">Next</a></h5><br class="c15"/></div><div class="padded-content article-content mod-about-the-author" id="article-about-author" webReader="33.1219512195"><h4 class="article-section-header">About The Author</h4><div class="ata-left-column" webReader="4.85087719298"><div class="ata-author-name"><a href="http://www.bodybuilding.com/fun/other.htm">Contributing Writer</a></div><div class="author-gradient-button"><a href="http://www.bodybuilding.com/fun/other.htm">VIEW AUTHOR PAGE</a></div><p class="ata-author-summary">Check out these awesome articles by some of the best writers in the industry.</p></div><div class="ata-right-column"><div class="ata-author-image-frame"><a href="http://www.bodybuilding.com/fun/other.htm"><img src="images/2013/writer-contributing-writers-sig-new.jpg" alt=""/></a></div><div class="ata-view-all-articles-link"><ul class="bb-chevron-list bold-type"><li><a href="http://www.bodybuilding.com/fun/other.htm#articles" class="bold-type">View All Articles By This Author</a></li>
</ul></div></div></div>

Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 7

Previous | Main | Next

Rest is a crucial aspect of building your elite body. The intense workouts of compound movements, multiple supersets, and short rest periods will have taxed your muscles, central nervous system, and cardiovascular system to significant levels. To recover and give your muscles time to repair and grow, give yourself this day of rest.

Some people have a “more is better” mentality when it comes to fitness. Swimming 40 laps or going for a two-hour run in the hills instead of taking the day off might seem like a good idea, but doing extra work can actually be detrimental to your progress. If you over-work your body, you run the risk of acute overtraining or incomplete recovery. Overtrained bodies have difficulty hanging on to hard-earned lean muscle mass, have compromised immune systems, and don’t function efficiently. Overtraining can also impact your energy levels, making you feel lethargic and unmotivated.

Elite BodyElite BodyElite Body

Giving your body a day to recover will help you maintain intensity and focus over an entire week of workouts. You won’t see the best results if you can only give 50 percent at the end of the week. So, corral your burning desire to run a 5k and chill out for the day.

If you want to do something fitness-related, use rest days to take progress pictures, update your workout and nutrition logs, and set goals for the next week. By the time tomorrow rolls around, you should be so amped for the workout that you’re practically running into the gym!

Corral your burning desire to run a 5k and chill out for the day.

Elite Body Meal Plan

Check out the table below to see what Erin eats on a daily basis. You don’t have to follow these meals exactly, but take some cues from Erin’s template: Eat 5-6 times per day, eat protein at every meal, stick to complex carbs, don’t skimp on healthy fats, and taper your carbohydrate intake as the day goes on. Follow these rules to build your own elite meal plan.

Because each of us has particular caloric and macronutrient needs, feel free to add or subtract calories, increase the protein, and make other adjustments. Be smart about your choices, stick to the same food categories, and try to adhere to the schedule. What you eat is just as important as what you do in the gym, if not more. There are a lot of healthy options in these example meals, so you shouldn’t ever feel deprived or hungry.

Elite Strength Stack

Support strength, growth,
and recovery with this protein, bcaa, and pre-workout combo!*

“Day & Night” Protein Stack

Support muscle growth and recovery with this whey,
casein, and ZMA combo!*

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Previous | Main | Next


About The Author

Check out these awesome articles by some of the best writers in the industry.

Original link – 

Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 7

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Workout Music Vol. X: CT Fletcher's Training Tunes

Whenever the name CT Fletcher comes up in conversation among lifters, favorite quotes are sure to follow. “I command you to grow!” someone will shout. “Curl that shit!” someone else will yell. “Next stop? Mount Bicepius!” “I look for you, pain!” “It’s still your muthafuckin’ set.”

CT Fletcher is a six-time world champion powerlifter who trains at Metroflex Gym in Long Beach, Calif., where he works as a personal trainer. CT admits that his fondest memory of powerlifting was in 1995 when he attempted a drug-free 705-pound bench press at the Baddest Bench Press in America Contest—no big deal for the “Superman from Compton.”

After his strength-training days, Fletcher hit a major turning point in his life when he underwent open-heart surgery in 2005. After taking two years to fully recover, he’s adopted a “fuck average,” “king of the beasts,” sidewalk-cracking, lift-everything mindset. There’s no middle ground for CT. He believes you earn gains through hard work and hardcore training.

At 54, CT is just getting started. Rather than sit on his laurels, he proves that age is only a number, and that a higher number equates to more experience and even more intensity. Search for CT on YouTube and you’ll find a plethora of colorful and inspirational training videos, but you might wonder: What music inspires CT? Read what the man has to say.

CT Fletcher Playlist

CT, what part does music play in your workouts?

I’ve got so much going on inside my head—like a huge, full-out war—that music is usually blocked out. I’m just totally focused on the workout, but if I do listen to something, it’d be something old-school like James Brown. I get so fired up when I hear him. Aretha Franklin and some Al Green are right up my alley, too. That’s what I still lift to today if I’ve got music on when I train.

If you had to choose one album to listen to for the rest of your life, what would it be?

James Brown. James Brown. James fucking Brown. It’d probably be one of his albums from the 60s because that’s what I grew up listening to. I grew up boxing and idolized the great Sonny Liston. Knowing that Sonny Liston listened to James Brown whenever he trained got me wanting to listen to James Brown when I trained and lifted, too. I can listen to just about anything from him when I’m training, especially stuff from that decade.

Which lift PR are you most proud of?

Without a doubt, it’s got to be a bench press PR when I bench pressed 705 pounds without a bench shirt in the gym. I did that at American Eagle Gym in Norwalk, California.

What or who inspires you to do your best?

Muhammad Ali, hands down. I was a poor kid from Compton growing up, and I looked up to him. He was the original trash-talker, and you know I’m all about that. What he did inside the ring was great, but what he did outside the ring is why I looked up to him. He wasn’t afraid to go against the grain. He stuck to his guns and what he believed in, and that left a big impression on me.

I Command you to Grow!
Watch The Video – 07:19

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Workout Music Vol. X: CT Fletcher's Training Tunes

Posted in Bodybuilding, Exercises, Nutrition, UncategorizedComments Off on Workout Music Vol. X: CT Fletcher's Training Tunes


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