Transform

wlil]illrtr rHEBffTlEMatthew Manning lost lLYoof his body fat and built

lean muscle to completely renovate his look and life

ril lffH[il ilInfill$t[RilI've been active tnrrst t'rf

my life, ate healthy and

stavecl6t, but as I neared

40 I gradually gained fat and became

less active. After six years of usingfood and TV to relax and de'slress,I topped out at Z6o/obody fat andZI3lb.It took three heart-relatedhealth scares to finally wake me up.

i decided to fight back. My wife andkids deserved better than a lethargic,

depressed guy parked in front of the

TV slowly eating himself to death.

ll[Itl | ffi$0]tlPll$llru W G[[1$My drive to transfortn came fr.,trt

within, but I had lots of external help,especially from my wife' The most

practical thing she diJ was to have

a huge salad waiting for me every

day after work. A11l had ro do was

sit down anJ eat. It helped me get

through a critical time each daYwhen my willpower was

at its weakest.

B[[Y til 2fi3

lr|[Ill|[IlItl : [$Pl[il][tl' Ptfl$PlR[IlIll

BodySpace was a very positive ancl nurtr-trt:'i-

place for me, especially when I was just

beginning. It's unique to see people tit'm .,11levels of the {itness specffum, from u'orll-class athletes to 40Olb guys just startins (\.r:.

freely interacting and helping each other.

I tracked all my workouts, fl1e asureil1tllt:

and goal progress, and the supplement a:- J.

workout articles were invaluabie.

rR[ililil$

[]vmatize Creatine,Dvmatize Elite 108%-

Whev Protein,N0W Unflavored WheY

Protein Isolate,BSN N0-Xplode,SciVation Xtend,[]vmatize GABA,Is-atori ISATest,

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R-fnmnlar \ -:-u uu,!,P,u/\ | -JDHEi

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Chromium P:: ^Alpha Lin::::

L-Lvs i r =.Fcli-r A;r:.Seleniun.

coQ10

PR[Utt$$

. Matthew!:dedication to battling the bulge netted him $50,000 as the winner of Bodybui{ding,com's ?014

Transformation Challenge.

VITAL STATS

[t]0[t : []ll[Age:44 i Age:45

Weight:?I3lb : Weight:1731bBody fat: ?6% i BodY fat: 5%

Waist:43 in i Waist:30 inCholesterol: 208 i Cholesterol: 136

Blood Pressure: 136/90 i Blood Pressure: 103/73

ffi[t][Rullltn$lJust start, and whenyou fail, keep tryin$

Z.What you put in your mouth ffumps what you

do in the g),rn.3. Keep leaming' Research{tness

and health topics frequently. 4. Go alf in' Let_

1'ourself get obsessed with fitness' 5. Ltt people

know your goals. It helps keep you accounable'

wlll $t,000III.SIORE CREDIT

g6 IRANSFORMATION trl TRAIN-mag.com 8l info@IRAIN-mag.cor

Real-life insPiration

I did cardio seven days a week and lifted weights six days' It was done tn

inmuirv totning anU a-gain tn the afternoon or evening' I usually did low-in-

irnrity struOy ttute USS} cardio in the morning and high-intensity interval

trainins tHttti in the afternoon or evening When it comes to lifting' l like

io ,f,orfo *1r muscles. I do this by going to failure, going heavy' drop-sets'

super-sets,100'rep sets, negative-reps, rest-pause sets' changing exercises

freouentlv.Herearesomeexamp|es'butit,snotwhat]doeveryweek'

MONDAY WEDNESDAY

i 4setsofB-10repstoI failurewith drop set on: final seti srRtrnnuMgsr[: SHOIJLDER PRESSi 3setsofB-12rePsto: fa lure: INCLINE BENCH: PRESS MACHINE: 3 sets of 6-10 rePs toI failurewith drop set on

i final set

i tsuprn-snli stRnutNeouMerLt: TATERAL RAISE/: DUMBELTUPRIGHT! now

i i ue pnmsi :6setsof2050reps: : using rest-Pause to get: : extra reps: : HACKSOUAT: : 4 sets ol.lu-cu repsI i using rest-Pause to get

i ' frii['irtu

: : EXTENSION: : 3 sets of 50-100 reps

: to failure :: MDE GRIP PULL- :i nownrocutsr :: 4 sets of 10-?0 rePs :I to failure :i orus-RnunrRn :: DELTFLYONPEC :: DECK :i 4setsofl0-30reps :i to failure using :I rest-pause to get :: extra rePS :: ONE-ARMOUMBELL :: BENCH RtlW :i 4 sets of10-15 rePs :: with no rest lback :i and forth between :i armscontinuallyl :: STANI]INGNiIO- :: ARMCABLEREAR :i nrtrrl :: 3 sets of10-20 rePs :

i i to talture: : LEGCURLi :4setsof?0-30reps

' ' lo'ffi*t**o

: I 4 sets of 10-].00 reps toi i failureusingrestPauseI : to qet extra repsi : cRsmcnuHcH: i 3 sets of 20-30 rePsi : to failurei 3setsof?0repsfor

I each exercise

: HANGING LEG RAISEI 3 sets of40 repsi stor cRuHcH: 3 sets 0f100 rePsI each sidei cRuRntst: ON tEG PRESSI 4setsof?0-60repstoi failure with drop set on: flnal set

TUESIIAY

: 3 sets of 10-?0 rePs toI failure with drop set on

i final set: PREACHER CURI: 3 sets of 10-?0 reps

i to failure: STANDING: DUMBELTCURTi 3 sets of 10-20 rePsI to fatlure

i 4sets of10-30 repsI tofailure: LEG CURI

THURS$AY

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