Workout Routines

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.

Transformation Tuesday: The 150-pound weight loss plan
Duration 30-45
Exercises 4
Equipment Yes

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.

Monday Triceps and biceps workout

Exercise 1.

EZ-Curl Skull Crusher You'll need: EZ-Bar How to
exercise image placeholder
4 sets
12-15 reps
2 min. rest

Exercise 2.

Triceps Pushdown You'll need: Elastic Band How to
Triceps Pushdown thumbnail
4 sets
12-15 reps
2 min. rest

Exercise 3.

Preacher Curl You'll need: EZ-Bar How to
Preacher Curl  thumbnail
4 sets
12-15 reps
2 min. rest

Exercise 4.

Dumbbell Curl You'll need: Dumbbells How to
Dumbbell Curl thumbnail
4 sets
12-15 reps
60 sec. rest

Exercise Finisher

Run How to
Run thumbnail
1 sets
15-20 min. reps
-- rest
Do HIIT cardio on a treadmill.

Tuesday Rest

Wednesday Chest workout

Exercise 1.

Dumbbell Overhead Press You'll need: Dumbbells How to
Dumbbell Overhead Press  thumbnail
4 sets
12-15 reps
2 min. rest

Exercise 2.

Incline Barbell Bench Press You'll need: Barbell How to
exercise image placeholder
4 sets
12-15 reps
2 min. rest

Exercise 3.

Decline Dumbbell Bench Press You'll need: Bench How to
exercise image placeholder
4 sets
12-15 reps
2 min. rest

Exercise 4.

Cable Crossover You'll need: Cable Machine How to
Cable Crossover  thumbnail
4 sets
12-15 reps
60 sec. rest

Exercise Finisher

Stair Stepper How to
How To Use The Stair Stepper thumbnail
1 sets
30 min. reps
-- rest

Thursday Back workout

Exercise 1.

Deadlift You'll need: Barbell How to
Deadlift  thumbnail
4 sets
12-15 reps
2 min. rest

Exercise 2.

Seated Cable Row You'll need: Lat Pulldown Bar How to
Seated Cable Row thumbnail
4 sets
12-15 reps
2 min. rest

Exercise 3.

Lat Pulldown You'll need: Cable Machine How to
Lat Pulldown thumbnail
4 sets
12-15 reps
2 min. rest

Exercise 4.

Bentover Row You'll need: Barbell How to
Bent Over Row  thumbnail
4 sets
12-15 reps
60 sec. rest

Exercise Finisher

1 sets
45 min. reps
-- rest

Exercise Cool down

Run How to
Run thumbnail
1 sets
5 min. reps
-- rest
Cool down on the treadmill with a very light run/walk.

Friday Deltoids workout

Exercise 1.

Dumbbell Overhead Press You'll need: Dumbbells How to
Dumbbell Overhead Press  thumbnail
4 sets
12-15 reps
2 min. rest

Exercise 2.

Dumbbell Lateral Raise You'll need: Dumbbells How to
Dumbbell Lateral Raise  thumbnail
4 sets
12-15 reps
2 min. rest

Exercise 3.

Front Raise You'll need: Resistance Band How to
Front Raise  thumbnail
4 sets
12-15 reps
2 min. rest

Exercise 4.

Shrug You'll need: Dumbbells How to
Shrug thumbnail
4 sets
12-15 reps
60 sec. rest

Exercise Finisher

Battle ropes You'll need: Rope Attachment How to
Battle ropes thumbnail
1 sets
10-15 min. reps
-- rest
1 min. on, 30 sec. rest

Exercise Cool down

Run How to
Run thumbnail
1 sets
5-10 min. reps
-- rest
Cool down on the treadmill with a very light run/walk.

Saturday Legs workout

Exercise 1.

Front Squat You'll need: Barbell How to
Front Squat thumbnail
4 sets
12-15 reps
2 min. rest

Exercise 2.

Leg Press You'll need: No Equipment How to
Leg Press thumbnail
4 sets
12-15 reps
2 min. rest

Exercise 3.

Leg Curl You'll need: Swiss Ball How to
Leg Curl  thumbnail
4 sets
12-15 reps
2 min. rest

Exercise 4.

Standing Calf Raise You'll need: Box How to
Standing Calf Raise thumbnail
4 sets
12-15 reps
60 sec. rest

Exercise Finisher

Run How to
Run thumbnail
1 sets
45 min. reps
-- rest
Run on the treadmill using variating intervals.
Comments