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Matthew Manning lost lLYoof his body fat and built
lean muscle to completely renovate his look and life
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I've been active tnrrst t'rf

my life, ate healthy and
stavecl6t, but as I neared
40 I gradually gained fat and became

After six years of using

food and TV to relax and de'slress,
I topped out at Z6o/obody fat and
ZI3lb.It took three heart-related
health scares to finally wake me up.
i decided to fight back. My wife and
kids deserved better than a lethargic,
depressed guy parked in front of the
TV slowly eating himself to death.

less active.

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.

My drive to transfortn came fr.,trt

especially from my wife' The most
practical thing she diJ was to have

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 daY
when my willpower was
a huge salad

at its weakest.

[]vmatize Creatine,
Elite 108%
Dvmatize
Whev Protein,
N0W Unflavored WheY
Protein Isolate,
BSN N0-Xplode,
SciVation Xtend,
[]vmatize

GABA,

Is-atori ISATest,
Dvmatize Super Amino

6000,
0ptimum Nutrition HMB,
USPlabs Prime,

MultiVitamin,
B[[Y

VITAL STATS

[t]0[t

Waist:43 in

[]ll[

Age:44 i Age:45
Weight:?I3lb : Weight:1731b
Body fat: ?6% i BodY fat: 5%
Waist:30

in

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

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within, but I had lots of external help,

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BodySpace was a very positive ancl nurtr-trt:'iplace for me, especially when I was just
beginning. It's unique to see people tit'm .,11
levels of the {itness specffum, from u'orll-

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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_
Ltt people
1'ourself get obsessed with fitness' 5.
know your goals. It helps keep you accounable'

til 2fi3

wlll $t,000
III.SIORE CREDIT

PR[Utt$$

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

g6

IRANSFORMATION

trl

TRAIN-mag.com

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info@IRAIN-mag.cor

Real-life

I did cardio seven days

insPiration

week and lifted weights six days'

It was done

tn

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

and high-intensity interval
morning
the
in
cardio
ttute
USS}
struOy
irnrity
it comes to lifting' l like
trainins tHttti in the afternoon or evening When
going heavy' drop-sets'
io ,f,orfo *1r muscles. I do this by going to failure,
super-sets,100'rep

exercises
sets, negative-reps, rest-pause sets' changing

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

MONDAY

ue pnms
:6setsof2050reps

i
i

4setsofB-10repsto

I failurewith
: final set

drop set on

i srRtrnnuMgsr[
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SHOIJLDER PRESS

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using rest-Pause to get

4 sets ol.lu-cu reps

: : extra reps
: : HACKSOUAT

I i using rest-Pause

failure

to get

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

final set

tsuprn-snl

lo'ffi*t**o
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to

stRnutNeouMerLt

TATERAL RAISE/

DUMBELTUPRIGHT

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3 sets

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i
i

to talture

LEGCURL

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to

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: INCLINE BENCH
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GRIP

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I

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:
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: ONE-ARMOUMBELL :
:
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i sets
: with rest lback :
rest-pause

of 10-].00 reps

failureusingrestPause
to qet extra reps

:
: cRsmcnuHcH

i
: i 3 sets of 20-30 rePs
i : to failure

BENCH

no

i and forth between

i armscontinuallyl

: STANI]INGNiIO: ARMCABLEREAR

i
:

reps

of10-15

nrtrrl rePs
3 sets of10-20

:
:
:
:
:
:

i stor cRuHcH
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3 sets 0f100 rePs

each side

i cRuRntst
: ON tEG PRESS
I 4setsof?0-60repsto

failure with drop set on

flnal set

TUESIIAY

4sets of10-30 reps

I tofailure

LEG

CURI

THURS$AY

:
I

3 sets of 10-?0 rePs to

final set

failure with drop set on

PREACHER CURI

3 sets of 10-?0 reps

to failure

:
:

STANDING

3 sets of 10-20 rePs

to fatlure

DUMBELTCURT

TRANSFORMATION

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