How To Lose 50 Pounds of Fat In 4 Months

physical weight loss transformation

Nov 10 2016

Here's my story on how I lost 50 pounds of fat and got into one of the best shapes of my life.

For as long as I can remember I’ve always followed the same relative pattern when it comes to building muscle and shedding body fat. Each winter I usually go into hibernation mode and pack on a bit of weight letting my diet slid a bit and I take a bit of time off from training (usually a month or so). Each spring I tighten up my training and start cutting more calories to shed those pounds.

However, as I’ve gotten older I’ve noticed that it’s getting easier to pack on more weight but getting harder and harder to shed the fat and get into better shape. This past year has been the hardest. This past March I stepped on the scale and I topped the scales at about 255 pounds. I looked at some photos of myself taken at my father’s 80 th birthday party (March of this year 2016) and I thought to myself “Man I look big and bloated! Who is this guy?”

 

We all know that life sometimes gets in the way of our physical aspirations. Jobs, families and other priorities sometimes take away from our physical improvement activities. Before I knew it I took 2 months off from training and I gained an additional 35 pounds (I usually weight about 225 to 230 in the winter months). I let my diet get way off course and I ballooned up to 255 pounds. So I decided to take a photo of myself without my shirt on and man, I looked horrible!

 

I thought to myself, “who the heck is this fat dude?” I had to do something quick to get back on track and get my body back on track. At 255 pounds I felt horrible! My energy levels were low and I felt lethargic. I was still big but I just didn’t feel good.

I have to be honest with you, as I’ve gotten older it gets easier and easier to pack on body fat and it gets harder to build and maintain muscle mass. This is especially true when you’re plagued with past injuries like I am. When I was in my 20’s I could pack on as much body weight as I wanted while keeping my waist in check.

Here’s the thing. As one gets older and older it’s becomes next to impossible to follow the routines and programs that you followed in your 20’s especially if you have past injuries. Once you hit your 40’s, you need to be very creative to maintain and build muscle while reducing body fat levels and your chances of getting injured.

This called for drastic measures! I put a unique program together that allowed me to drastically cut body fat (without starving myself) while maintaining most of my muscle mass. I also had to take into account that I can’t use the traditional compound exercises such as the bench press, squat or shoulder barbell press anymore. My shoulders, knees and hip can’t take these exercises anymore and it puts my body at risk for more injuries. These types of exercises also put me at risk of what I call “ego training” – its best that I stay away from these exercises altogether.

I decided to put together a nutrition and weight training plan conducive to losing 40 plus pounds and get my body weight back under 210 pounds. I also wanted to maintain my muscle mass which is somewhat very tricky when losing a large amount of body weight. I divided my weight training and nutrition plan into 2 phases. The first phase was designed to get my body accustomed to a reduced daily calorie intake and to get my body used to a 3 day workout plan (two body parts per day) while incorporating 2 cardio days. What I didn’t want to do was create a “starvation mode” environment following a traditional weight loss diet. This type of environment is often associated with what is known as a weight loss plateau where your body stops losing body weight when it senses that it is low on vital nutrients. This has happened to me before and it is why I stage my fat loss efforts as opposed creating a huge calorie deficit right off the hop. I know from my past experience as a body builder that sparing muscle mass is absolutely critical when it comes to shedding large amounts of body fat.

With that in mind, I put together a plan that allowed me to lose between 2 and 4 pounds of body weight per week in just under 4 months. I went from a bloated 255 pounds to just under 205 pounds.

Nutrition

  • Burn between 2 and 4 pounds of body weight per week
  • 3 phased nutrition approach
  • Consume 6 meals per day (without going into a starvation mode) – Keep my muscle mass
  • Staged nutrition plan which slowly switched my intake of carbs from starchy carbs to an all fibrous carb meal plan
  • Introduce carb cycling in the final 2 months
  • Eliminated all process foods (sugar and salt)

Training

  • Use 3 day a week training cycle training two muscle groups per session while incorporating 2 cardio specific days for the first two months
  • After the second month, switch to a 5 day program training one body part per session. This allows me to expend more energy for each body part while using intensity enhancing techniques

I designed my nutrition and training plan to work together. This is the most important element when it comes to building/maintaining muscle mass while burning body fat. My nutrition plan was designed to make sure I lost the necessary fat but it also made sure I kept most of my muscle mass. I took extra care to make sure my body didn’t go into a “starvation mode” which stops to body from losing additional fat. I did this by staggering my intake of starch and fibrous carbohydrates in the last two months.

My training plan was designed to maintain my muscle base using a progressive training system using innovative intensity boosting techniques. I can’t use heavy weight or compound movements (I can still do some but I have to use alternate grips and body position) anymore so I needed to create a muscle building environment that didn’t aggravate my pre-existing injuries and didn’t put my body in a position to injure other connective tissues. I used a training system that:

1) Challenged my body day in and day out; and

2) Allowed me to keeping building muscle mass in a relatively safe training environment

It sucks that I can’t go heavy anymore or do the traditional compound movements but you want to know something? I made great progress and I got into great shape. I kept most of my muscle mass and lost close to 5 inches off of my waist. At 205 pounds I was lean and vascular. If I lost another 20 pounds I would have been in contest shape. Who knows, maybe next year I’ll go into a senior’s competition…

For those of you who are in your 40’s (and older) who have pre-existing injuries and want to get back into lean, muscular shape this type of program can work for you. The most important thing you have to remember is to let go of the conventional bodybuilding mentality. You don’t have to use heavy compound movements to build muscle or implement 5x5 type strength programs to grow. Leave your ego at the gym door and start using exercises and weight that creates a muscle building environment and allows you to grow while reducing chances of injury. Once you “re-program” the way you look at building muscle you can start to move forward. Remember, as long as you continue to improve with each passing week one can expect to grow and build muscle using just about any type of exercise.

Here’s how I went from a bloated 255 pounds to lean and solid 205 pounds (I’m just over 5’ 8” in height) in just under 4 months:

 
Nutrition Program 1 (2 months in duration)

I designed a 7 day menu plan that had me consuming an average of 2,500 calories per day (down from 3,500 calories). I consumed a combination of starch and fibrous carbohydrates with most meal in addition to 1 lean protein source. I stopped consuming processed sugar snacks and salts. I use a salt substitute called Herbamare by Vogel and it is great (I suggest you start using it). Here’s a 1 day sample:

Breakfast:

  • 1 cup Quaker Quick oats (uncooked)
  • 1 hard-boiled egg
  • 1 cup of blueberries
  • 1/2 whole wheat English muffin
  • 1 teaspoon unsalted butter
  • 1 cup of water (8 oz.)

Mid-morning snack:

  • 1 cup 1% cottage cheese
  • 1 cup pineapple chunks (packed in water)
  • 3/4 tablespoon peanut butter
  • 1 cup of water (8 oz.)
  • 2 whole wheat crackers (Bretton low sodium, low fat)

Lunch:

  • 3 oz. chicken breast (boneless/skinless), cooked
  • 2 whole wheat pita breads
  • 1/2 cup shredded romaine lettuce
  • 1/4 cup diced tomato
  • 1/2 tablespoon low fat mayo (reduced fat with olive oil)
  • 1 cup of water (8 oz.)

Mid afternoon snack:

  • 1 medium sized banana
  • 1 whole wheat toast
  • 1 1/2 tablespoon low fat cream cheese
  • 1 cup 1% milk

Dinner:

  • 3 oz. flank steak (fat trimmed, grilled)
  • 3/4 cup cooked long grain brown rice
  • 1 3/4 cups broccoli
  • 1 cup of water (8 oz.)

Post workout:

  • 2 cups of water
  • 1 scoop of Six Star Whey Protein Plus (includes creatine)

Evening snack:

  • 1/2 cup blueberries
  • 1/2 oz. slivered almonds
  • 1 cup 1% cottage cheese
  • 8 oz. of water

I followed this menu plan for a month. I lost about 15 pounds. I decided at this point that I needed to cut reduce my calorie intake further so I cut down to about 2,000 daily calories. I created a new 7 day menu plan – Here’s a one day sample.

Breakfast

  • 1 large scrambled egg
  • 2 mini whole wheat bagels
  • 1 cup skim milk
  • 16 oz. of water

Mid-morning snack

  • 3/4 cup 1% cottage cheese
  • 1/2 oz. slivered almonds
  • 1/2 cup blueberries
  • 16 oz. of water

Lunch

  • 3 oz. roasted turkey breast
  • 2 tablespoons hummus
  • 1 whole wheat wrap
  • 2 Romaine lettuce leaves
  • 16 oz. of water

Mid-afternoon snack

  • 1 small apple
  • 1 granola bar (chewy trail mix)
  • 16 oz. of water

Dinner

  • 12 asparagus spears (steamed or boiled)
  • 1/2 cup marinara pasta sauce
  • 6 oz. whole wheat macaroni pasta
  • 3 oz. chicken breast (skinless, boneless) baked

Post workout:

  • 2 cups of water
  • 1 scoop of Six Star Whey Protein Plus (includes creatine)

Evening snack

  • 1 cup low fat vanilla yogurt
  • 1 cup sliced strawberries
  • 8 oz. of water

I followed this menu for about a month and a half and I lost another 15 pounds. After about a week or so I started to notice that I wasn’t losing any more weight so I knew my body was getting too accustomed to the starchy carbs. I decided to cut out most of my starchy carbs and consume only fibrous carbs in addition to a lean protein source.

I designed a new 7 day menu plan that averaged between 1,300 and 1,600 calories per day and followed it for about a month and a half. I also decided to cut out all milk. For the first 2 weeks I followed a strict low carb protocol but noticed after a couple of weeks or so that I stopped losing weight. At that point I knew my body was nearing starvation mode so I started a carb cycle in which included a carb heavy meal twice per week. In fact I ate as much pizza as I could stuff into my body each and every Saturday for my dinner. I used to eat Little Caesars large hot and read deep dish pizza (this was my reward/cheat carb meal for the week). After doing this my body got back on track and I lost all the weight and I reached my target bodyweight of 205 pounds. I ended up losing 4 and a half inches off my waist (two inches off my neck!). I know, it sounds crazy eating Little Caesar’s deep dish pizzas when I’m trying to lose fat but the body doesn’t really distinguish between the types of carbs, it just utilizes the nutrients. This gave me the kick start I was looking for. I never argue with what works, I just keep doing it!

Here’s a 1 day sample of the menu:

Breakfast:

  • 2 cups of spring water
  • 1 scoop of Six Star Whey Protein Plus (includes creatine)

Mid-morning snack

  • 2 boiled eggs
  • 1 slice of string cheese
  • ¼ cup blueberries
  • ½ cup grapes
  • 1 cup of water

Lunch

  • 1 skinless chicken breast (alternated with thigh every other day)
  • 2 cups of frozen broccoli
  • 1 cup of water

Mid-afternoon snack

  • 1 cup of strawberries
  • 5 rice crackers

Dinner

  • 4 oz. flank steak
  • 2 cups of frozen vegetable medley

Post workout:

  • 2 cups of water
  • 1 scoop of Six Star Whey Protein Plus (includes creatine)

Evening snack

  • 2 boiled eggs
  • 1 cup of grapes
  • 1 string cheese snack

For my Saturday dinner I consumed as much pizza as I could (usually 1 large deep dish pizza from Little Caesars). This was a reward meal and it also helped kick start my weight loss efforts by reducing my bodies chances of going into starvation mode. It also used the carbs to re-energize my body.

I also picked a day in which I was going to expend a lot of energy (such as leg day) and added a cup of whole wheat pasta to a meal (generally dinner).

The thing you have to remember about weight loss is that it never happens the way you expect it. That is, sometimes you lose 4 pounds one week and the next you only lose 2 pounds and the next you lose 3 pounds and the next maybe 1 pound. There are way too many physical variables to predict how much weight you expect to lose per week but as long as you keep consistent with your training and diet you can expect results.

Supplements

I used four types of supplements.

1) Pharma Freak "Vita-Freak" Multi vitamin packs. I took one pack immediately after breakfast

vitamins and minerals vita freak

2) Red Lab "Pump Volumizer". I used this as my pre workout drink. This stuff works great! It's caffeine free and it certainly helped with the pumps.

red lab pump volumizer

3) Progressive "Veggie Greens Multi". I took this with my mid afternoon snack. This stuff is powerful! It contains all the super greens and actually tastes great. I added a small scoop to a glass of water and drank it down.

progressive veggie greens

4) Six Star Whey Plus (Salted Caramel). This was used for my breakfast drink (phase 3) and post workout shake. It's cheap (20 bucks Canadian) and tastes great.

six star whey protein plus

Weight Training Program

My weight training involved two phases. The first phase used a 3 day approach and I trained two muscle groups per session 2 times per week.

It looked as follows:

Day 1: Chest / Arms / Cardio

Day 2: Legs / Cardio

Day 3: Shoulders / Back / Abs

Day 4: Cardio

Day 5: Repeat Cycle

I followed this cycle for about 2 months and it worked great. However, I noticed that my sessions were getting longer and longer as I started ramping up my cardio sessions (I always do my cardio after my workouts) so I needed to spread my sessions out a bit to accommodate more cardio. You have to remember that as I reduced my intake of carbs (nutrition) I need to increase my cardio sessions (which doesn’t necessarily rely on carbs for energy but oxygen to burn more fat). I decided to use an old 5 day workout plan that I used to use. It looks something like this:

Day 1: Shoulders / Abs / Cardio

Day 2: Back / Cardio

Day 3: Chest / Abs

Day 4: Legs / Cardio

Day 5: Biceps / Triceps

Day 6: Cardio / Abs

Day 7: Rest

This set up allowed me to totally exhaust my muscle groups while incorporating more cardio. My workout sessions lasted about 25 minutes and my cardio sessions lasted 35 to 40 minutes so I was in and out of the gym in about an hour and 10 minutes. As I mentioned earlier, I can’t do heavy compound movements so I had to incorporate exercises and techniques that continuously worked my muscle groups while working around my pre-existing injuries. I had to choose exercises that:

  • Didn’t aggravate my torn rotator cuff;
  • Didn’t aggravate my biceps tendonitis;
  • Didn’t aggravate my bad hip and knee;
  • Didn’t aggravate my left elbow; and
  • Didn’t flare my back muscle spasms up (left side)

It was tricky but the program I created didn’t put my body at risk of further injury and I got into absolutely fantastic shape. I can’t use heavy weight anymore so I had to create techniques which continuously added progressively more and more intensity allowing me to improve with each passing week. I used the following intensity boosting techniques that allowed me to challenge my body with each passing week without putting it at risk for further injury. I kept the weight light to moderate (I never use heavy weight anymore).

1) 20 by 20 techniques;

This method is a personal invention of yours truly. Using this technique you will perform 20 repetitions, count to 20 and perform another 20 repetitions, count to 20 and perform another 20 repetitions. You will perform your exercises in this manner for certain exercises until the exercise is complete. Believe me, it's a lot harder than it sounds!

2) Giant sets;

The giant set utilizes multiple exercises which are performed in a consecutive manner. For example, a giant set may include:

  • Crunches;
  • Leg Raise;
  • Incline sit up;
  • Planks;

For one set I’d perform 20 crunches, 20 leg raises, 12 sit ups and a 30 second plank hold. This is considered 1 giant set.

3) Continuous sets;

This technique works best for single arm or leg exercises such as one arm rows.

Using this technique you will perform one set for the left arm and once the set is over immediately perform another set for the right arm. Without resting, you will immediately switch back to the left arm and perform another set and once that set is finished you will perform another set for the right and so on and so forth until the set is finished. Like the 20 by 20 method this technique if very intense but highly effective at building lean muscle mass.

4) Super sets;

If you aren’t familiar with super sets, it’s basically performing 1 exercise and immediately performing another with no rest in between the two. For example, let’s take the bench press and flat bench fly. If we super set these two exercises, I’d do one set of the bench press and without any rest immediately perform a set for the flat bench fly.

This is considered 1 super set. This technique is great for boosting intensity levels because we are going to using a combination of moderate weight and moderate level of repetitions.

5) High repetitions;

Most of my sets involved 20 or more repetitions. I never do any less than 20 repetitions for all of my exercises.

6) Static holds;

This technique is basically holding a certain position for a certain period of time. I used this exercise as a finishing movement for my quads. I do static hold squats against a wall for a 40 second count.

7) Drop sets:

If you’re not familiar with drop sets it is a technique that drops successive weight with each passing set (with no rest in between drop sets). For example, if we used a drop set for the dumbbell bench press it would look like this.

Set 1: 12 repetitions using 70 pounds: Immediately drop down to 50 pound dumbbells: Perform another set for 12 repetitions: Immediately drop down to 30 pound dumbbells: Perform one last set for 12 repetitions.

This is considered 1 drop set. Drop sets are great for boosting intensity levels.

Using these techniques I was able to boost intensity levels and constantly challenge my body which translated into fat loss and quality muscle gains. Here are the routines.

Phase 1 is given as follows:

Day 1: Chest / Arms / Cardio

Day 2: Legs / Cardio /

Day 3: Shoulders / Back /

Day 4: Cardio / Abs

Day 5: Repeat Cycle

Prior to each of my upper body routines I performed the following warm up:

- 5 minutes on the treadmill and warmed up my rotator cuffs using the following exercises:

- 3 sets of 25 for each arm of dumbbell protractions


- 3 sets of 25 for external dumbbell extensions

 
- 3 sets of 25 second holds for pec and shoulder stretch

 
Day one: Chest / arms / cardio

  • Pec deck machine: 4 sets using the 20x20 technique

To avoid further rotator cuff aggravation I’d bend my arms by roughly 30 degrees and I’d keep them bent through the entire movement. I never straightened my arms to stretch the movement. I kept my arms bent and tucked my elbows into my sides and never stretched the movement at the bottom portion (never do this if you have rotator cuff issues).

  • Incline dumbbell press: 4 sets using the 20x20 technique

I performed this exercise with my palms facing each other and kept my elbows tucked into my sides at all times. I never straightened the dumbbells at the top portion of the movement nor did I “go for the stretch” at the bottom portion of the movement. I kept the weight light or moderate.

  • Seated bench press machine (using a narrow grip): 4 sets of 20

Again, I use a narrow grip and light to moderate weight making sure I don’t fully extend at the top portion of the movement or stretch at the bottom portion. In fact I stop about 3 to 4 inches from the bottom portion of the movement.

  • Barbell curls superset with close grip bench press 3 sets of 20
  • Seated dumbbell curls superset with lying dumbbell extensions 3 sets of 20
  • Seated preacher curls superset with standing cable extensions 3 sets of 20
  • Exercise bike 20 minutes at moderate pace

Day 2 Legs

  • 5 minutes on the treadmill
  • Standing one leg stretch 3 x 20 second holds
  • Seated groin stretch 3 x 20 second holds
  • Seated leg extensions for 3 x 20
  • Step ups 3 x 20
  • Leg press 3 x 20 using the 20 x 20 technique
  • Seated leg curl 3 x 20
  • Stiff leg dead lift 3 x 20
  • Seated calf raise 3 x 20
  • Leg press calf press 3 x 20
  • 20 minutes on the exercise bike at moderate pace

Day 3 Shoulders / back / abs

  • Lat machine pulldown for 3 x 20 using the 20x20 technique
  • Single arm machine row 3 x 20
  • T-bar row 3 x 20
  • Seated reverse machine shoulder laterals 3 x 20 (reverse pec deck)
  • Seated dumbbell press 3 x 20

I perform this exercise with my palms facing forward and my elbows in front of my body (I never flare my elbows outward – aggravated rotator cuff injuries). I don’t fully extend at the top portion of the movement and I come down to just above the ears at the bottom portion of the movement.

  • Seated bent over rows 3 x 20
  • Standing wide grip shrug 3 x 20

Day 4 Cardio / Abs

  • 40 minutes on the exercise bike using the “weight loss” program
  • Crunches using the ab crunch machine 3 x 25
  • Leg raise using the leg raise machine 3 x 25
  • Planks 3 x 25 second holds

Please remember that this is just a snapshot of my phase 1 routine. I made sure to try and improve each week by adding more repetitions, using a bit more weight (never performing less than 20 repetitions), or performing the workout in a shorter time period.

For the second phase I used a 5 day training routine training one muscle group per sessions.

Phase 2 is given as follows:

Day 1: Shoulders / Abs / Cardio

Day 2: Back / Cardio

Day 3: Chest / Abs

Day 4: Legs / Cardio

Day 5: Biceps / Triceps

Day 6: Cardio / Abs

Day 7: Rest

Again, prior to upper body movements I used the following upper body warm up.

- 5 minutes on the treadmill and warmed up my rotator cuffs using the following exercises:

- 3 sets of 25 for each arm of dumbbell protractions


- 3 sets of 25 for external dumbbell extensions

 
- 3 sets of 25 second holds for pec and shoulder stretch

 
Day 1 Shoulders / abs / Cardio

  • Seated reverse machine shoulder laterals 3 x 20 (reverse pec deck): Used the 20 x 20 technique
  • Superset seated dumbbell press with seated side laterals 3 x 20
  • Lying side laterals (lying on my side) using continuous sets 3 x 20
  • Standing cable laterals using 20 x 20 technique 3 x 20
  • Leg raise using leg raise machine 3 x 25
  • Planks 3 x 30 second holds
  • 25 minutes on the exercise bike using the “weight loss” program

Day 2 Back / Cardio

  • Lat machine pull down 4 x 20 repetitions using the 20 x 20 technique
  • Single arm rows using seated row machine using the 20 x 20 technique
  • Superset T bar rows with standing straight arm pulldown extensions 3 x 20
  • One arm dumbbell rows 3 x 20 using the continuous sets method
  • 25 minutes on the exercise bike using the “weight loss” program

Day 3 Chest / Abs

  • Peck deck fly 4 x 20 using the 20 x 20 technique
  • Incline smith machine press 4 x 20 using the 20 x 20 technique
  • Seated machine bench press 3 x 20 using drop sets
  • Standing single arm cable crossovers 3 x 20 using continuous sets method

3 giant set for abs

  • Ab crunch using ab machine 25 repetitions
  • Leg raise 25 repetitions
  • Planks 35 second holds

Day 4 Legs / Cardio

  • 5 minutes on the treadmill
  • Leg extensions 4 x 20 using the 20x20 technique
  • Stair step ups 4 x 20
  • Leg press 3 x 20 using the 20 x 20 method
  • Static squat wall holds 2 x 30 seconds
  • Seated leg curls 3 x 20
  • Stiff leg dead lifts 3 x 20
  • Superset calf press using leg press machine (3 x 20) with weightless donkey raise (3 x 30)
  • 25 minutes using exercise bike (weight loss program)

Day 5 Biceps / Triceps

  • Superset barbell curls with close grip bench press 4 x 20
  • Superset seated curls with lying dumbbell extensions 4 x 20
  • Superset preacher curls with standing cable extensions 4 x 20

Note* this is the same type of format I used in the first phase. I sometimes throw in different exercises to mix things up a bit. No abs or cardio performed on this day.

Day 6 Cardio / Abs

40 minutes on the exercise bike using the “weight loss” program

Ab giant set

  • Ab crunches 4 x 25
  • Leg raise 4 x 25
  • Planks 4 x 30 second holds

 I followed the phase 2 routine for about a month and a half. I reached my target goal weight of 205 pounds in July 2016. At that point I decided to get rid of most of my cardio except for day 6. I knew from previous experience that as long as I kept my diet in check and added more intensity into my routine that I wouldn't gain any of the weight back (Which I didn't). In fact, I gained more quality muscle!

Here's a photo at the half way point (roughly a month and a half in)

233 pounds

And another photo near the end of my journey (about 3 and a half months in)

205 pounds

I’ve managed to retain most of my lean muscle mass while shedding A LOT of body fat. I like the way I look now. In fact, I haven’t been this light since my last year of high school. I have more energy, my focus is a lot clearer and I can fit back into size 36" jeans! Now, I'm not under any pretenses about getting back into the same shape I was when I was 25 years old. Back then I had a 36" waist but I weighted 230 - 235 pounds so I was a lot thicker and stronger. However, at 45 years of age and a rock solid 205 pounds I still look like I train hard and take my body seriously. I suggest you take a peek at my article "Building Muscle for Older Men". If you're an older male (over 40 years of age) this article will explain the muscle building process for "Middle aged weight training warriors".

I’m sure if I lost another 20 pounds I’d get close to contest shape at 185 pounds but that’s another story…

Please remember that these routines are meant for intermediates and more advanced trainers who have a better understanding of their bodies. I’ve been training for over 25 years and I know what works and what doesn’t. This is a tough program but it will get the results you’re looking for. If you’re a beginner try using one of our beginner routines located at:

http://www.building-muscle101.com/beginner-and-intermediate-workout-routines.html

The nutrition program is meant for overweight individuals (over 200 plus pounds). We have other menus for lighter individuals which you can find at:

http://www.building-muscle101.com/diet-and-nutrition-main.html

If you’re an older male (45 plus years of age) and want to lose at least 40 to 50 pounds of fat and get lean and muscular this type of program will work for you. Just remember, get checked out by a doctor first to get the go ahead for any type of physical activity.

I hope this story gives you some insight on losing 50 pounds of bodyweight. It's not easy but if you have the will to succeed, you can certainly do it.

If you have a success story and want to share it with the readers of Building Muscle 101, let me know and I'll post it. Simply go to my contact page here and tell me your story.

All the best,

 
Blake Bissaillion
Owner, Building Muscle 101

As the owner of Building Muscle 101, I am committed to providing you the best practical weight training advice. I've been training for over 24 years (and still train to this day!) and the advice and guidance I provide comes directly from my experience and knowledge.



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