Success stories

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.

by
Transformation Tuesday: The 130-pound weight loss plan
Duration 90
Exercises 6-12
Equipment Yes

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

Workout 1: Back, Biceps, Forearms Performed on Monday and Saturday in Week 1, Thursday in Week 2, and Tuesday in Week 3

Exercise 1.

Bentover Row You'll need: Barbell How to
Bent Over Row  thumbnail
4 sets
Failure reps
-- rest

Exercise 2.

Lat Pulldown You'll need: Cable Machine How to
Lat Pulldown thumbnail
4 sets
Failure reps
-- rest

Exercise 3.

Dumbbell Row You'll need: Dumbbells How to
Dumbbell Row thumbnail
4 sets
Failure reps
-- rest

Exercise 4.

Rack Pull You'll need: Barbell How to
Rack Pull Exercise thumbnail
4 sets
Failure reps
-- rest

Exercise 5.

Straight-Arm Pulldown You'll need: Lat Pulldown Bar How to
Straight-Arm Pulldown thumbnail
4 sets
Failure reps
-- rest

Exercise 6.

Pullup You'll need: Pullup Bar How to
Exercise: How to do an Eccentric Pullup thumbnail
4 sets
Failure reps
-- rest

Exercise 7.

Preacher Curl You'll need: EZ-Bar How to
Preacher Curl  thumbnail
4 sets
30, 25, 15, 15 reps
-- rest

Exercise 8.

Barbell Curl You'll need: Barbell How to
Barbell Curl thumbnail
4 sets
30, 25, 15, 15 reps
-- rest

Exercise 9.

Hammer Curl You'll need: Dumbbells How to
Hammer Curl thumbnail
4 sets
30, 25, 15, 15 reps
-- rest

Exercise 10.

Reverse Curl You'll need: Barbell How to
Reverse Curl  thumbnail
4 sets
30, 25, 15, 15 reps
-- rest

Workout 2: Thighs, Calves Performed on Wednesday in Week 1, Monday and Saturday in Week 2, and Thursday in Week 3

Exercise 1.

Smith Machine Squat You'll need: Smith Machine
exercise image placeholder
4 sets
Failure reps
-- rest

Exercise 2.

Leg Press You'll need: No Equipment How to
Leg Press thumbnail
4 sets
Failure reps
-- rest

Exercise 3.

Hack Squat
exercise image placeholder
4 sets
Failure reps
-- rest

Exercise 4.

Leg Extension How to
Leg Extension thumbnail
4 sets
Failure reps
-- rest

Exercise 5.

Dumbbell lying hamstring curl You'll need: Bench How to
exercise image placeholder
4 sets
Failure reps
-- rest

Exercise 6.

Standing Calf Raise You'll need: Box How to
Standing Calf Raise thumbnail
4 sets
Failure reps
-- rest

Workout 3: Chest, Shoulders, Triceps Performed on Thursday in Week 1, Tuesday and Sunday in Week 2, and Saturday in Week 3

Exercise 1.

Incline Barbell Bench Press You'll need: Barbell How to
exercise image placeholder
4 sets
Failure reps
-- rest

Exercise 2.

Bench Press You'll need: Barbell How to
Bench Press thumbnail
4 sets
Failure reps
-- rest

Exercise 3.

Incline cable flye You'll need: Adjustable Cable Machine How to
Incline cable flye thumbnail
4 sets
Failure reps
-- rest

Exercise 4.

Single-arm incline dumbbell shoulder press
exercise image placeholder
3 sets
10 reps
-- rest
Press both arms for 10 reps in set 3.

Exercise 5.

Dip You'll need: Dip Station How to
Dips thumbnail
4 sets
Failure reps
-- rest
Complete 10 pushups after each set.

Exercise 6.

Dumbbell Squat Front Raise You'll need: Dumbbells How to
Man doing dumbbell front squat thumbnail
3 sets
20 reps
-- rest

Exercise 7.

Incline rear lateral raise You'll need: Dumbbells How to
Incline rear lateral raise thumbnail
3 sets
20 reps
-- rest

Exercise 8.

Arnold Press You'll need: Dumbbells How to
How To Do A Standing Dumbbell Arnold Shoulder Press thumbnail
3 sets
20 reps
-- rest

Exercise 9.

Reverse Pec Deck Flye
exercise image placeholder
3 sets
20 reps
-- rest

Exercise 10.

EZ-Curl Skull Crusher You'll need: EZ-Bar How to
exercise image placeholder
3 sets
20 reps
-- rest

Exercise 11.

Rope Pushdown You'll need: Cable Machine How to
Rope Pushdown thumbnail
3 sets
20 reps
-- rest

Exercise 12.

Dip You'll need: Dip Station How to
Dips thumbnail
3 sets
Failure reps
-- rest

Workout C (cardio) Various 15-20-min HIIT (high-intensity interval training) on Tuesday, Friday, and Sunday in Week 1, Wednesday and Friday in Week 2, and Monday, Wednesday, Friday, and Sunday in Week 3

The Abs Workout Performed after all lifting workouts (1, 2, 3)

Exercise 1.

Hanging Leg Raise You'll need: Pullup Bar How to
Hanging Leg Raise thumbnail
4 sets
Failure reps
-- rest

Exercise 2.

Weighted Situp You'll need: Weight Plates How to
Weighted Situp  thumbnail
4 sets
Failure reps
-- rest

Exercise 3.

Weighted rope crunch You'll need: Rope Attachment How to
Weighted rope crunch thumbnail
4 sets
Failure reps
-- rest

Exercise 4.

Horizontal Cable Woodchop You'll need: Cable Machine How to
Horizontal Cable Woodchop thumbnail
4 sets
Failure reps
-- rest

Exercise 5.

Russian Twist You'll need: Medicine Ball How to
Russian Twist thumbnail
4 sets
Failure reps
-- rest

Exercise 6.

Barbell Rollout You'll need: Barbell How to
Barbell Rollout  thumbnail
4 sets
Failure reps
-- rest
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