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Transformation Tuesday: The 150-pound weight loss plan

After two attempts, Lionell Dixon finally achieved the body of his dreams. This is the workout routine that helped him do it.

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Transformation Tuesday: The 150-pound weight loss plan

When you look at Lionell Dixon’s before and after photos, it’s almost impossible to believe it’s the same person.

Growing up, Dixon was never sure when his next meal would be, so he ate as much as he could, whenever he could. At that time, his weight wasn’t a concern—going hungry was. But what started as a survival mechanism and a form of stress eating became “normal” for him.

Fast-forward to his adult years, and his binge-eating instincts grew with him. Ultimately his weight inflated to 315 lbs.

Dixon’s transformation hasn’t been easy—he’s had two go-rounds. His first came after a trip to South Beach where he felt insecure and out of place. He came home and lost 70 lbs in the first three months from training hard in the gym and honing his diet. But after losing motivation and slipping back into his old habits, he gained nearly all the weight back again. His second, and final, crack at losing weight came after waking up one morning dissapointed in what he saw in the mirror. Finally, Dixon lost a combined 150 lbs.

In this week’s Men’s Fitness Transformation Tuesday video interview, Dixon opens up about his struggles with food, that socially awkward trip to South Beach, his first and second transformation attempts, and what he’s learned about training and nutrition while on his path.

Follow Lionell Dixon on Instagram @LonnieFresh84

Have you lost a ton of weight, or gained piles of muscle? Follow and DM Mike Simone on Instagram at @Mike_Simone.

Routine

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Monday

Triceps and biceps workout

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 4

EZ-Curl Skull Crusher

Equipment
EZ-Bar
Sets
4
Reps
12-15
Rest
2 min.
Exercise 2 of 4

Triceps Pushdown

Equipment
Elastic Band
Sets
4
Reps
12-15
Rest
2 min.
Exercise 3 of 4

Preacher Curl

Equipment
EZ-Bar
Sets
4
Reps
12-15
Rest
2 min.
Exercise 4 of 4

Dumbbell Curl

Equipment
Dumbbells
Sets
4
Reps
12-15
Rest
60 sec.
Exercise 5 of 4

Run

Equipment
Sets
1
Reps
15-20 min.
Rest
--
Do HIIT cardio on a treadmill.

Wednesday

Chest workout

Exercise
Equipment
Sets
Reps
Rest
Exercise 6 of 4

Dumbbell Overhead Press

Equipment
Dumbbells
Sets
4
Reps
12-15
Rest
2 min.
Exercise 7 of 4

Incline Barbell Bench Press

Equipment
Barbell
Sets
4
Reps
12-15
Rest
2 min.
Exercise 8 of 4

Decline Dumbbell Bench Press

Equipment
Bench
Sets
4
Reps
12-15
Rest
2 min.
Exercise 9 of 4

Cable Crossover

Equipment
Cable Machine
Sets
4
Reps
12-15
Rest
60 sec.
Exercise 10 of 4

Stair Stepper

Equipment
Sets
1
Reps
30 min.
Rest
--

Thursday

Back workout

Exercise
Equipment
Sets
Reps
Rest
Exercise 11 of 4

Deadlift

Equipment
Barbell
Sets
4
Reps
12-15
Rest
2 min.
Exercise 12 of 4

Seated Cable Row

Equipment
Lat Pulldown Bar
Sets
4
Reps
12-15
Rest
2 min.
Exercise 13 of 4

Lat Pulldown

Equipment
Cable Machine
Sets
4
Reps
12-15
Rest
2 min.
Exercise 14 of 4

Bentover Row

Equipment
Barbell
Sets
4
Reps
12-15
Rest
60 sec.
Equipment
Sets
1
Reps
45 min.
Rest
--
Exercise 16 of 4

Run

Equipment
Sets
1
Reps
5 min.
Rest
--
Cool down on the treadmill with a very light run/walk.

Friday

Deltoids workout

Exercise
Equipment
Sets
Reps
Rest
Exercise 17 of 4

Dumbbell Overhead Press

Equipment
Dumbbells
Sets
4
Reps
12-15
Rest
2 min.
Exercise 18 of 4

Dumbbell Lateral Raise

Equipment
Dumbbells
Sets
4
Reps
12-15
Rest
2 min.
Exercise 19 of 4

Front Raise

Equipment
Resistance Band
Sets
4
Reps
12-15
Rest
2 min.
Exercise 20 of 4

Shrug

Equipment
Dumbbells
Sets
4
Reps
12-15
Rest
60 sec.
Exercise 21 of 4

Battle ropes

Equipment
Rope Attachment
Sets
1
Reps
10-15 min.
Rest
--
1 min. on, 30 sec. rest
Exercise 22 of 4

Run

Equipment
Sets
1
Reps
5-10 min.
Rest
--
Cool down on the treadmill with a very light run/walk.

Saturday

Legs workout

Exercise
Equipment
Sets
Reps
Rest
Exercise 23 of 4

Front Squat

Equipment
Barbell
Sets
4
Reps
12-15
Rest
2 min.
Exercise 24 of 4

Leg Press

Equipment
Sets
4
Reps
12-15
Rest
2 min.
Exercise 25 of 4

Leg Curl

Equipment
Swiss Ball
Sets
4
Reps
12-15
Rest
2 min.
Exercise 26 of 4

Standing Calf Raise

Equipment
Box
Sets
4
Reps
12-15
Rest
60 sec.
Exercise 27 of 4

Run

Equipment
Sets
1
Reps
45 min.
Rest
--
Run on the treadmill using variating intervals.
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