Here’s How This 45 Year-Old Man Carved Out A Six Pack
“Scared money don’t make no money!” Or perhaps you’ve heard: “Insanity is doing the same thing over and over yet expecting different results.” Or perhaps: “To get where you’ve never been, you’ve got to do things you’ve never done.” Okay – platitudes aside – if you’re 45 years old with a standard, flabby body and have always wanted a six pack then we have some good news and some bad news for you.
Good news: it actually is possible. Seriously. Bad news: you’re going to have to work at it. And hard. The following men (all 40+, all fathers) explain how they did it. Good luck, and get to work!
He wasn’t in bad shape before – not by any means. He did cardio, played squash multiple times a week and played soccer on weekends. (You’ll see the before and after photo soon enough, don’t worry) But he didn’t just want to be in ‘alright’ shape. He wanted to be ripped. This man’s name is Jeff Osborne. He was doing cardio, and eating all sorts of carbs and carbs and carbs. And he didn’t like what he saw – so he made some changes. His fitness journey has inspired a lot of men his age to make changes – and we’re hoping it will do the same for you.
Check out the next few slides to see exactly how he did it. We’ve got four men with four different stories in this post – so stay tuned and see them all. Trust us – you’re not going to want to miss the final transformation. It’s wild.
Here’s his diet before he decided to turn his life around: His breakfast consisted of either some nuts or granola (not bad!) or a bacon sandwich (not good…). Lunch was a grab-and-go ready meal from the grocery store. Usually a meat and some pasta or other carb. Not a veggie in sight. And then dinner some variation on cheesy, meaty pasta – again, meat and carb-heavy. Chips, cookies and sodas were snacked on in the hours between meals. The whole lot was regularly washed down with beer. Sound familiar?
But then he got his diet right. He made specific changes, and while they aren’t as mentally satisfying as Penne Alfredo – Osborne decided how he looked and felt was more important than the immediate satisfaction of a tasty, yet unhealthy, meal. He ditched the instant meals and blood sugar-spiking treats. He switched red meat to chicken or turkey or tuna. His pasta was replaced with brown rice. And he ramped up consumption of sweet potato, eggs, broccoli, spinach, asparagus and many other vegetables. Beer is out (except for on the singular occasions) and water and coffee are in.
Before a training session, Osborne powers up with any of the following (sometimes, mixed together): banana, oats, whey protein and soya milk. Post-training, he re-fuels with a whey protein shake, oats and Greek yoghurt, and two apples. What you see above is a pre-training smoothie consisting of: soy milk, avocado, spinach, whey protein and strawberries! It’s actually quite tasty.
Here’s what a normal chest and shoulder workout might look like:
2 sets of 7 at 200 pounds. 2 sets of 5 at 220 pounds. Finish with his personal best of 265 pounds. Now, those numbers are what he’s pumping out now, that he is in shape. If you’re beginning you fitness journey you likely won’t have these kinds of numbers to start. And that’s just fine! You need to work up to it, like Jeff did.
Seated Military Press
4 sets of 8 with 75 pound dumbbells. Again, these are heavy weights that he achieved after years of work. But it’s an effective workout to build those boulder shoulders!
Here’s what a normal leg workout might look like:
4 sets of 8 with proper form, pushing up to 530 pounds! He also does squats, Romanian deadlifts and plyometrics to supplement his leg workouts. The legs are the base of your body, so they simply can not be ignored! After three years of hard work, consistency, and proper diet, Jeff Osborne transformed from a guy to a beast! Check out the before and after photo on the next slide…
Boom! There is is! What a transformation, Jef Osborne went from a regular old dude to an animal all through hard work, dedication to his diet and a mental switch. The outside reflects the inside, where you see a physical shift of physique, you know that there is a mental transformation that took place also. He lost 25 pounds, but also gained so much weight in muscle, so the transformation is even more impressive.
This before and after photo you see here took place over a 2 and a half year timespan. Congratulations, Jeff! Now, the next guy you’re going to see completed his wild transformation in only 12 weeks! That’s 3 months, check it out…
This is Ben Jackson. He was comfortable at his starting weight…he wasn’t in poor shape by any means. But he wanted more for himself, and so did the universe apparently. He went to his gym like normal, and was doing some basic cardio and weightlifting routines, like normal. And they resulted in his normal physique.
But one day while he was working out, a protein product company approached him and asked if he wanted to participate in a 12-week transformation process. He said, “Screw it, sure.” And that’s what took him from the guy on the left to the guy on the right…but how did he do it in just 3 months? Find out..
Jackson is your average middle-aged man. He’s got a family, three kids and a full-time job.. Just like most people, extra time was minimal and spare money for healthy food was tight, as well. But he committed to it, drew back in other areas so he could excel in this one area, to great results.
His initial goal when he began the program was just to lose weight. But with a combination of tailored exercise, supplements, and a healthy yet simple diet plan, Jackson turned his physical journey around and impressed everyone he saw.
This was a sampling of his new meal plan – he lives in the UK:
- Meal 1: 3-egg omelette with 25g of cheese and 50g of non-starchy veggies, 1 slice of Rye bread
- Meal 2: Vitality complete shake (1 scoop mixed with water), 1 large banana, 25g of mixed nuts
- Meal 3: 1.5 oz. chicken breast (grilled, baked or steamed), 150g mixed non-starchy veggies, 50g rice (dry weight)
- Meal 4: 100g prawns (grilled, baked or steamed), 150g mixed non-starchy veggies, 30g couscous (dry weight)
- Meal 5: Vitality Muscle shake, 1 scoop mixed with water
- Meal 6: 100g lean steak, 1 baked sweet potato, 150g mixed non-starchy veggies
- Meal 7: 1 scoop Myprotein Micellar Casein mixed with water
That’s a hefty meal plan, but like we said earlier – to get where you’ve never been you’ve got to do what you’ve never done. The next slide is the big payoff…check it out!
Wow! What an impressive turnaround for Ben Jackson! So what does a typical workout look like when you’re trying to get shredded like this? Here’s an example:
- Leg press (4 sets of 8 reps)
- Barbell up right row (4 sets of 8 reps)
- Walking lunges (4 sets of 10 reps)
- Seated plate loaded shoulder press (4 sets of 10 reps)
- Leg Extension (3 sets of 12 reps)
- Dumbbell Laterall raises (3 sets of 12 reps)
- Lying Hamstring Curl (3 sets of 12 reps)
- Barbell lying Front Raise (3 sets of 12 reps)
We have to give it to him, he never took a cheat day! He earned his body with sweat and dedication. But if you are the kind of guy who isn’t going to go that strict, that intense for that short amount of time – then the next gentleman you’re about to see is probably a little more like you! Check out the following transformation (it’s probably the most incredible that we’re going to show you). See what we mean…
70 pounds! That’s what you’re looking at. A difference of 70 pounds (and what, probably 5-7 extra years of life?) is what turned Mike Parry into a dad who lived for beers, brats and indigestion into an animal who thrived on stares from his wife (and maybe others) because of the excellent shape he got in! Mike decided to turn his life around when his daughter asked him for a tennis racquet for Christmas. That’s when it hit him: he has no chance of keeping up with his daughter on a tennis court! He knew then and there he had to make a change.
And make a change he did, that’s for sure. Look at that physique! Here’s how he did it:
Parry trained three times a week, Monday, Wednesday and Friday. On his off days he walked 6 miles. Of course, he transformed his diet to low carb, high veggie and fruit. He eat mostly real foods and stayed away from things that came in boxes. A typical workout might look like:
1A: Static Lunge x10
Parry started with 10 reps, building up to 15, eventually adding weights when he was confident with the movement.
1B: Diverging Row x10
Lunges were paired with 10 reps of this posture-improving back exercise. After 10 reps, go back to the lunge, for three rounds total.
2A: Hack Squat x10
Pause at the bottom for a second to strengthen the glutes and quads in the weakest position of the exercise.
2B: DB Shoulder Press x10
By alternating between upper- and lower-body, both body parts get more rest for greater quality of execution. Do three rounds.
3A: Prowler Push
The prowler is a valuable exercise, requiring low skill and technique. Charge back and forth across the length of your gym.
3B: The Plank
As well as building core strength, the plank teaches proper hip and shoulder positioning. Repeat for three rounds, or five if you’re fit enough.
Now that he is almost an entire human lighter (70 pounds), he still feels like his transformation isn’t real: “You often see these before-and-after pictures on social media and you think, ‘Yeah, OK.’ I didn’t consider that it could one day be me. All I wanted to do was be in a position where I could play sports with my daughter.”
His confidence has also improved hugely: “I am able to buy clothes that fit me properly, that look good as well, that allow me to go out and socialise in places that I wouldn’t have necessarily gone before.”
This is Tim. Well, this was Tim 6 months before his radical transformation, that is! In his words having a 6-pack comes down to:
1. Having big, strong abs
2. Losing enough body fat to reveal them
Okay…seems simple enough. But how did he do that?
Look at that difference! He wasn’t in bad shape before, but he is in killer shape now. That occurred over a time span of 7 months. How: “I did nothing more exotic than squats, overhead presses, deadlifts, bench presses, and weighted chin ups.” What? That’s it? He goes on to explain…
Five exercises in total using a really basic program…for just two 1-hour sessions per week. In his words, “Forget all that 2-hours-per-day, 5-days-per-week stuff. We’ve all got way better things to do with our time, right? But here’s the deal: While you might only be spending 2% of the week working out…
…you’ve got to make those sessions count 100%. That means consistently adding small increments of weight over weeks and months, and focusing on becoming whole-body strong.”
Here’s an example of the weighted chin up. Obviously, you’ve got to get to the point of doing a chin up first. But as you get more and more reps in, start adding weight and don’t stop. He’s doing chin ups with an extra 135 pounds!
Tim believes that abs are always there, and once they’re strong enough you have to lose enough fat for them to be visible. His three most vaunted, best exercises for fat loss are: Head shakes, Fork putdowns, Table push aways. One Big Mac renders your workout useless, and the same goes for a pasta meal, too much food or anything with sugar. Rather than working out like a fiend and then eating like one too, the best way to reduce your caloric intake (and lose weight) is to eat better!
As the saying goes:
Strength is built in the gym but abs are made in the kitchen
Well, we want to eat whatever Tim is cooking in the kitchen because that’s some serious ab work right there!
I mean, look at that transformation!