Success stories

Transformation Tuesday: How one man lost 100 pounds in 6 months

This 22-year-old completely overhauled his lifestyle to make it happen.

Before and After Weight Loss
Courtesy Image
Courtesy Image
Duration 60-90
Exercises 5-6
Equipment Yes

Daniel Ramos has struggled with his weight nearly all his life.

He's been on both ends of the spectrum. In his early and mid-teens, he battled anorexia—only to then become obese in his early 20s. Eventually, Ramos got fed up with his appearance, tired of constantly buying bigger clothes, and was embarrassed that his belly was blocking the steering wheel—it was time for a quality change.

In just six short months, Ramos committed himself to conscious eating and an aggressive training plan to drop 100lbs.

In this week’s Men’s Fitness Transformation Tuesday video interview, Ramos opens up about the tipping point that led to the transformation. He also details his training plan, and shares his advice to others fighting the same struggle.

Follow @Mr.DanielRamos on Instagram.

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

Monday Chest workout

Exercise 1.

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

Exercise 2.

Incline Bench Press You'll need: Barbell How to
Incline Bench Press thumbnail
3 sets
10-12 reps
-- rest

Exercise 3.

Dumbbell Bench Press You'll need: Dumbbells How to
Dumbbell Bench Press thumbnail
3 sets
10-12 reps
-- rest

Exercise 4.

Chest Cable Flye You'll need: Cable Machine How to
Chest Cable Flye thumbnail
3 sets
10-12 reps
-- rest

Exercise 5.

Pushup How to
Pushup  thumbnail
3 sets
To failure reps
-- rest

Tuesday Back workout

Exercise 1.

Pullup You'll need: Pullup Bar How to
Exercise: How to do an Eccentric Pullup thumbnail
3 sets
To failure reps
-- rest

Exercise 2.

Deadlift You'll need: Barbell How to
Deadlift  thumbnail
3 sets
4-6 reps
-- rest

Exercise 3.

Chinup You'll need: Pullup Bar How to
Chinup thumbnail
3 sets
To failure reps
-- rest

Exercise 4.

Bentover Row You'll need: Barbell How to
Bent Over Row  thumbnail
3 sets
10-12 reps
-- rest

Exercise 5.

Shrug You'll need: Dumbbells How to
Shrug thumbnail
3 sets
10-12 reps
-- rest
Use a pair of dumbbells.

Wednesday Shoulders and abs workout

Exercise 1.

Barbell Overhead Press You'll need: Barbell How to
Barbell Overhead Press thumbnail
3 sets
10-12 reps
-- rest

Exercise 2.

Dumbbell Overhead Press You'll need: Dumbbells How to
Dumbbell Overhead Press  thumbnail
3 sets
10-12 reps
-- rest

Exercise 3.

Dumbbell Lateral Raise You'll need: Dumbbells How to
Dumbbell Lateral Raise  thumbnail
3 sets
10-12 reps
-- rest

Exercise 4.

Rear-Delt Flye How to
Rear Delt Flye  thumbnail
3 sets
10-12 reps
Use a machine to perform this exercise. rest

Exercise 5.

Leg Raise You'll need: Bench How to
Leg Raise  thumbnail
3 sets
To failure reps
-- rest

Exercise 6.

Crunch You'll need: Swiss Ball How to
Crunch  thumbnail
3 sets
To failure reps
-- rest

Thursday Legs workout

Exercise 1.

Squat You'll need: Squat Rack How to
Squat thumbnail
3 sets
10-12 reps
-- rest

Exercise 2.

Leg Press You'll need: No Equipment How to
Leg Press thumbnail
3 sets
10-12 reps
-- rest

Exercise 3.

Leg Extension How to
Leg Extension thumbnail
3 sets
10-12 reps
-- rest

Exercise 4.

Hamstring Curl You'll need: Swiss Ball How to
Hamstring Curl thumbnail
3 sets
10-12 reps
-- rest

Exercise 5.

Standing Calf Raise You'll need: Box How to
Standing Calf Raise thumbnail
3 sets
18-20 reps
-- rest

Exercise 6.

Seated Calf Raise You'll need: Dumbbells How to
Seated Calf Raise thumbnail
3 sets
18-20 reps
-- rest

Friday Arms workout

Exercise 1.

Barbell Curl You'll need: Barbell How to
Barbell Curl thumbnail
3 sets
10-12 reps
-- rest

Exercise 2.

Preacher Curl You'll need: EZ-Bar How to
Preacher Curl  thumbnail
3 sets
10-12 reps
-- rest

Exercise 3.

Hammer Curl You'll need: Dumbbells How to
Hammer Curl thumbnail
3 sets
10-12 reps
Use a pair of dumbbells. rest

Exercise 4.

EZ-Curl Skull Crusher You'll need: EZ-Bar How to
exercise image placeholder
3 sets
10-12 reps
-- rest
Use a barbell.

Exercise 5.

Dumbbell Kickback You'll need: Dumbbells How to
Underhand Kickback  thumbnail
3 sets
10-12 reps
-- rest
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