Success stories

Transformation Tuesday: The confidence-building weight loss plan

A single social media post inspired Oscar Bonano to lose 50 pounds. Here's the fitness routine that helped him accomplish it.

Before and after transformation
Courtesy Images
Courtesy Images
Duration 60
Exercises 5-10
Equipment Yes

Oscar Bonano didn’t want to go through life as an “average” guy.

He felt everyone looked past him as though he didn’t even exist. The more his belly grew, the more his confidence and self-worth shrunk. Finally, after scrolling through his Facebook page and coming across a shirtless selfie of one of his friends, Bonano said, 'enough is enough.'

In this week’s Men's Fitness Transformation Tuesday video interview, Bonano shares how much he was shocked to learn about dieting and why his friend charged him to help him lose weight—plus how much his mental wellness, energy levels, and enthusiasm for life have changed since Bonano lost more than 50 pounds.

The initial approach

After coming across his friend’s Facebook post, he decided to reach out and ask him for help. The first thing his friend provided was a new diet plan. Bonano says that, being Dominican, he grew up always eating high-carbohydrate dishes like rice and beans. But after learning how to control his portions, scale back the carbs, and eat more protein, his weight started to drop.

His next mission: Start working out more aggressively. Bonano's marching orders were to do 30 minutes of cardio daily. After six months of a new diet and training plan, Bonano lost over 20 pounds.

The next level

Bonano continued to progress by losing another 30 pounds. After shedding 50 pounds total, he says he's a new person, "physically and mentally."

But he's not done yet.

With a photoshoot approaching, he now trains five to seven days per week while following a bodybuilding split, which means one or two body parts per day. See below for his current plan.

Follow Oscar Bonano on Instagram @Caliphysiquee

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

Monday Workout 1: Legs & abs

Exercise 1.

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

Exercise 2.

Stiff-leg Deadlift
exercise image placeholder
5 sets
20,16,12,10,8 reps
-- rest

Exercise 3.

Smith Machine Squat You'll need: Smith Machine
exercise image placeholder
5 sets
20,16,12,10,8 reps
-- rest

Exercise 4.

Sumo Squat You'll need: No Equipment How to
Sumo Squat thumbnail
5 sets
12 reps
-- rest

Exercise 5.

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

Exercise 6.

Plank/Side Plank Combo You'll need: No Equipment How to
Bird-dog thumbnail
4 sets
30 reps
-- rest

Tuesday Workout 2: Chest, abs, & triceps

Exercise 1.

Cable Crossover You'll need: Cable Machine How to
Cable Crossover  thumbnail
3 sets
30 reps
-- rest

Exercise 2.

Incline Dumbbell Press You'll need: Dumbbells How to
Incline Dumbbell Press thumbnail
5 sets
12 reps
-- rest

Exercise 3.

Cable Crossover You'll need: Cable Machine How to
Cable Crossover  thumbnail
3 sets
30 reps
-- rest
Perform seated

Exercise 4.

Bench Press You'll need: Barbell How to
Bench Press thumbnail
5 sets
12 reps
-- rest

Exercise 5.

Cable Crossover You'll need: Cable Machine How to
Cable Crossover  thumbnail
3 sets
30 reps
-- rest
Use low cable setting

Exercise 6.

Decline Dumbbell Bench Press You'll need: Bench How to
exercise image placeholder
5 sets
12 reps
-- rest

Exercise 7A.

Triceps Pushdown You'll need: Elastic Band How to
Triceps Pushdown thumbnail
5 sets
25 reps
-- rest
Use a reverse grip

Exercise 7B.

Overhead Triceps Extension You'll need: Adjustable Cable Machine How to
One-Arm Overhead Extension Exercise thumbnail
5 sets
25 reps
-- rest

Exercise 8A.

Triceps Pushdown You'll need: Elastic Band How to
Triceps Pushdown thumbnail
5 sets
25 reps
-- rest

Exercise 8B.

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

Wednesday Workout 3: Back

Exercise 1.

Deadlift You'll need: Barbell How to
Deadlift  thumbnail
5 sets
10 reps
-- rest

Exercise 2A.

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

Exercise 2B.

Floor Pullover You'll need: Barbell How to
Pullover thumbnail
3 sets
12-15 reps
-- rest

Exercise 3.

Bentover Dumbbell Row You'll need: Dumbbells How to
Bentover Dumbbell Row thumbnail
3 sets
20 reps
-- rest

Exercise 4.

Chest-Supported Row How to
Chest-Supported Row thumbnail
3 sets
25 reps
-- rest

Exercise 5.

Seated Cable Row You'll need: Lat Pulldown Bar How to
Seated Cable Row thumbnail
5 sets
25 reps
-- rest

Exercise 6.

Weighted Pullup You'll need: Pullup Bar How to
Weighted Pullup thumbnail
10 sets
10 reps
-- rest

Exercise 7.

Deadlift You'll need: Barbell How to
Deadlift  thumbnail
5 sets
10 reps
-- rest

Thursday Workout 4: Shoulders & biceps

Exercise 1A.

Barbell Overhead Press You'll need: Barbell How to
Barbell Overhead Press thumbnail
5 sets
20 reps
-- rest

Exercise 1B.

Lateral Raise You'll need: Dumbbells How to
Lateral Raise thumbnail
5 sets
30 reps
-- rest

Exercise 2A.

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

Exercise 2B.

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

Exercise 3A.

Upright Row You'll need: Barbell, Dumbbells, Kettlebells How to
Upright Barbell Row thumbnail
5 sets
20 reps
-- rest

Exercise 3B.

Rear-Delt Flye How to
Rear Delt Flye  thumbnail
5 sets
30 reps
-- rest

Exercise 4.

Shrug You'll need: Dumbbells How to
Shrug thumbnail
10 sets
10 reps
-- rest

Exercise 5.

Barbell Curl You'll need: Barbell How to
Barbell Curl thumbnail
3 sets
20 reps
-- rest

Exercise 6.

Seated Incline Dumbbell Curl You'll need: Dumbbells How to
Seated Incline Dumbbell Curl thumbnail
3 sets
20 reps
-- rest

Exercise 7.

Concentration curl You'll need: Dumbbells How to
Bent Over Concentration Curl  thumbnail
3 sets
20 reps
-- rest

Exercise 8.

Drag Curl You'll need: Dumbbells How to
Drag Curl thumbnail
4 sets
12 reps
-- rest

Exercise 9.

Hammer Curl You'll need: Dumbbells How to
Hammer Curl thumbnail
3 sets
7 reps
-- rest

Exercise 10.

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

Friday Workout 5: Legs & calves

Exercise 1.

Jump Squat You'll need: No Equipment How to
Jump squat thumbnail
2 sets
15 reps
-- rest

Exercise 2.

Leg Curl You'll need: Swiss Ball How to
Leg Curl  thumbnail
10 sets
10 reps
-- rest

Exercise 3.

Walking Lunge You'll need: Dumbbells How to
Walking Lunge  thumbnail
5 sets
10 reps
-- rest

Exercise 4A.

Deadlift You'll need: Barbell How to
Deadlift  thumbnail
5 sets
25 reps
-- rest

Exercise 4B.

Seated Calf Raise You'll need: Dumbbells How to
Seated Calf Raise thumbnail
5 sets
30 reps
-- rest

Exercise 5.

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