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Transformation Tuesday: The 130-pound weight loss plan

After a career-ending injury, this former college quarterback bounced back from a deep depression and completely re-defined his life.

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Transformation Tuesday: The 130-pound weight loss plan

Sterling Duncan was a starting quarterback. He had a full ride to college. He was big, he was strong, and his sights were set on making it to the big show one day. But a career-ending injury in his freshman year changed all of that. After leaving school, Duncan returned home depressed, defeated, and turned to food for comfort.

In this week’s Transformation Tuesday video interview, Duncan shares the details of his downward spiral, his wake up call, the comeback battle plan, and his newfound aspiration to leave a mark in other’s lives through fitness.

THE INITIAL APPROACH

At first, Duncan started where he felt most comfortable by taking what he knew from working out as a football player and coupled it with a mix of at-home high-intensity circuits. He even then began to pick up long-distance running—pounding the pavement for five, 10, 15, or even 20-plus miles on a whim. Progressively, Duncan started to drop weight each week, ultimately down 130 pounds after 11 months. As far as his eating habits: sweets, snacks, and processed foods were replaced with a clean, high-protein, moderate carbohydrate diet.

THE NEXT LEVEL

While Duncan was happy with his massive weight loss, he started to feel “too skinny” at one point. That’s when he started putting in the weight-room work to bring back all that muscle mass he once had. Currently, Duncan follows a three week plan and is in the gym seven days per week:

  • Week one consists of four lifting days and three cardio days.
  • Week two is five lifting days and two cardio days.
  • Week three has three lifting days, and four cardio days.

Two more important notes:

* Low-intensity incline walks are included for 20-30 minutes in each lifting workout.

** Cardio days are in the morning on an empty stomach, aka “fasted state.”

Follow Sterling Duncan on Instagram @ProgressNotPerfection1012

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

Routine

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Workout 1: Back, Biceps, Forearms

Performed on Monday and Saturday in Week 1, Thursday in Week 2, and Tuesday in Week 3

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 6

Bentover Row

Equipment
Barbell
Sets
4
Reps
Failure
Rest
--
Exercise 2 of 6

Lat Pulldown

Equipment
Cable Machine
Sets
4
Reps
Failure
Rest
--
Exercise 3 of 6

Dumbbell Row

Equipment
Dumbbells
Sets
4
Reps
Failure
Rest
--
Exercise 4 of 6

Rack Pull Exercise

Equipment
Barbell
Sets
4
Reps
Failure
Rest
--
Exercise 5 of 6

Straight-Arm Pulldown

Equipment
Lat Pulldown Bar
Sets
4
Reps
Failure
Rest
--
Exercise 6 of 6

Pullup

Equipment
Pullup Bar
Sets
4
Reps
Failure
Rest
--
Exercise 7 of 6

Preacher Curl

Equipment
EZ-Bar
Sets
4
Reps
30, 25, 15, 15
Rest
--
Exercise 8 of 6

Barbell Curl

Equipment
Barbell
Sets
4
Reps
30, 25, 15, 15
Rest
--
Exercise 9 of 6

Hammer Curl

Equipment
Dumbbells
Sets
4
Reps
30, 25, 15, 15
Rest
--
Exercise 10 of 6

Reverse Curl

Equipment
Barbell
Sets
4
Reps
30, 25, 15, 15
Rest
--

Workout 2: Thighs, Calves

Performed on Wednesday in Week 1, Monday and Saturday in Week 2, and Thursday in Week 3

Exercise
Equipment
Sets
Reps
Rest
Exercise 11 of 6

Smith Machine Squat

Equipment
Smith Machine
Sets
4
Reps
Failure
Rest
--
Exercise 12 of 6

Leg Press

Equipment
Sets
4
Reps
Failure
Rest
--
Exercise 13 of 6

Hack Squat

Equipment
Sets
4
Reps
Failure
Rest
--
Exercise 14 of 6

Leg Extension

Equipment
Sets
4
Reps
Failure
Rest
--
Exercise 15 of 6

Dumbbell lying hamstring curl

Equipment
Bench
Sets
4
Reps
Failure
Rest
--
Exercise 16 of 6

Standing Calf Raise

Equipment
Box
Sets
4
Reps
Failure
Rest
--

Workout 3: Chest, Shoulders, Triceps

Performed on Thursday in Week 1, Tuesday and Sunday in Week 2, and Saturday in Week 3

Exercise
Equipment
Sets
Reps
Rest
Exercise 17 of 6

Incline Barbell Bench Press

Equipment
Barbell
Sets
4
Reps
Failure
Rest
--
Exercise 18 of 6

Bench Press

Equipment
Barbell
Sets
4
Reps
Failure
Rest
--
Exercise 19 of 6

Incline cable flye

Equipment
Adjustable Cable Machine
Sets
4
Reps
Failure
Rest
--
Exercise 20 of 6

Single-arm incline dumbbell shoulder press

Equipment
Sets
3
Reps
10
Rest
--
Press both arms for 10 reps in set 3.
Exercise 21 of 6

Dip

Equipment
Dip Station
Sets
4
Reps
Failure
Rest
--
Complete 10 pushups after each set.
Exercise 22 of 6

Dumbbell Squat Front Raise

Equipment
Dumbbells
Sets
3
Reps
20
Rest
--
Exercise 23 of 6

Incline rear lateral raise

Equipment
Dumbbells
Sets
3
Reps
20
Rest
--
Exercise 24 of 6

Arnold Press

Equipment
Dumbbells
Sets
3
Reps
20
Rest
--
Exercise 25 of 6

Reverse Pec Deck Flye

Equipment
Sets
3
Reps
20
Rest
--
Exercise 26 of 6

EZ-Curl Skull Crusher

Equipment
EZ-Bar
Sets
3
Reps
20
Rest
--
Exercise 27 of 6

Rope Pushdown

Equipment
Cable Machine
Sets
3
Reps
20
Rest
--
Exercise 28 of 6

Dip

Equipment
Dip Station
Sets
3
Reps
Failure
Rest
--

The Abs Workout

Performed after all lifting workouts (1, 2, 3)

Exercise
Equipment
Sets
Reps
Rest
Exercise 29 of 6

Hanging Leg Raise

Equipment
Pullup Bar
Sets
4
Reps
Failure
Rest
--
Exercise 30 of 6

Weighted Situp

Equipment
Weight Plates
Sets
4
Reps
Failure
Rest
--
Exercise 31 of 6

Weighted rope crunch

Equipment
Rope Attachment
Sets
4
Reps
Failure
Rest
--
Exercise 32 of 6

Horizontal Cable Woodchop

Equipment
Cable Machine
Sets
4
Reps
Failure
Rest
--
Exercise 33 of 6

Russian Twist

Equipment
Medicine Ball
Sets
4
Reps
Failure
Rest
--
Exercise 34 of 6

Barbell Rollout

Equipment
Barbell
Sets
4
Reps
Failure
Rest
--
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