Body Transformation: Tate Confer, From Fat To Fit

New Exercise and Fitness Review

Vital Stats

Name: Tate Confer
Email: TateConfer23@yahoo.com
Location: United States

WHY I DECIDED TO TRANSFORM

I decided to transform because I grew up an overweight child, and finally decided it was time to change the unhealthy lifestyle I was leading. I was just tired of being out of shape. I knew training and dieting would improve how I looked—and more importantly, how I felt.

My family was very supportive of my decision to become fit, and they did everything they could to help me along the way. My mom would prep healthy dinners, my dad would order supplements from Bodybuilding.com and my brother would train with me.

My life now is leaps and bounds different from before my transformation. I currently train every day, and eat foods that will benefit my body and mind.

Before, I rarely ever trained and consumed a lot of processed foods that took me down an unhealthy path.

Before

After

AGE 17 / HEIGHT 6’0″ / BODY FAT 22%

AGE 17 / HEIGHT 6’0″ / BODY FAT 5%

Post To Fitboard

HOW I ACCOMPLISHED MY GOALS

When I started my transformation, I knew very little about training and nutrition, so I had to educate myself on the correct way to do both. I read many articles online about diets and different training methods that would further my progression and allow me to better my physique. I never thought about quitting, because I loved every day of training and the way it made me feel and look.

Seeing progress kept me extremely motivated to continue my fitness journey, and made it easy to continue this new lifestyle. I found motivation in fitness icons I saw online and in magazines, such as Frank McGrath and Antoine Vaillant.

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SUPPLEMENTS THAT HELPED ME THROUGH THE JOURNEY

• Nature’s Best Whey Protein
  

  1 scoop

  
  


• Bodybuilding.com Fish Oil
  

  1 capsule

  
  

• Cellucor C4
  

  1 scoop

  
  

• Bodybuilding.com Fish Oil
  

  1 capsule

  
  


• Raspberry Ketones
  

  2 capsules

  
  

• Nature’s Best Whey Protein
  

  1 scoop

  
  

DIET PLAN THAT GUIDED MY TRANSFORMATION

In my opinion, your diet is the most important aspect of your fitness journey. It wasn’t until I was fully committed to learning about nutrition and following my diet that I saw the results I was looking for.

It’s crucial to educate yourself on the large variety of diet plans that exist, and find the one that best suits your health goals. I knew I wanted to lose weight and have a lean physique, so I would read articles and watch videos on how to accomplish this.

• Egg Whites
  

  1 cup

  
  


• Low-fat Chicken Sausages
  

  2

  
  


• Oat Bran
  

  1/2 cup

  
  


• Nature’s Best Whey Protein
  

  1 scoop

  
  


• Water
  

  8 oz

  
  


• Black Coffee
  

  8 oz

  
  

• Chicken Breast
  

  10 oz

  
  


• Black Beans
  

  1 cup

  
  


• Mixed Greens
  

  1 cup

  
  

• Albacor White Tuna
  

  1 can

  
  


• Rice Cakes (White Cheddar)
  

  2 cakes

  
  

• Chicken or Beef
  

  10-12 oz

  
  


• Sweet Potato
  

  8 oz

  
  


• Mixed Greens
  

  2 cups

  
  

• 
  

  Protein Shake

  
  


• Nature’s Best Whey Protein
  

  1 scoop

  
  


• Organic Almond Butter
  

  1 tbsp

  
  


• Egg Whites
  

  1/2 cup

  
  


• Water
  

  8 oz

  
  

TRAINING REGIMEN THAT KEPT ME ON TRACK

My training regimen is very high-volume and consists of methods such as dropsets, rest pauses, and supersets.

It’s important to me that I force as much blood into the muscle as possible, and achieve the greatest pump I possibly can. I work in the 12-15 rep range on almost all of my accessory lifts, and only work in the 3-5 rep range on my heavy core lifts such as bench, deadlift, and squat.

I follow a 6-day split, and do cardio every morning before my first meal. These workouts usually take about 2-1/2 hours to complete.

• Dumbbell Bench Press
  5 sets of 20-25 reps, 1 set to failure


• Incline Dumbbell Press
  5 sets of 20-25 reps, 1 set to failure


• High/Low Cable Flye
  5 sets each of 12-15 reps


• Machine Incline Chest Press
  5 sets 10-12 reps


• Dumbbell Pullover
  5 sets of 8-10 reps


• Butterfly
  5 sets of 15-20 reps


• Dips – Chest Version (Weighted)
  3 sets of 8-10 reps with a heavy dumbbell


• Pushups
  5 sets to failure

• Triceps Pushdown – V-Bar Attachment
  5 sets of 15-20 reps


• Incline Barbell Triceps Extension
  3 sets of 8-10 reps


• Seated Triceps Press
  3 sets of 12-15 reps


• Reverse Grip Triceps Pushdown
  5 sets of 15-20 reps


• Band Pull Apart
  3 sets of 12-15 reps


• Reverse Machine Flyes
  5 sets of 12-15 reps


• Cross-Armed Band Pull Apart
  5 sets of 12-15 reps


• Face Pull
  5 sets of 8-10 reps


• 
  

  Superset

  
  


• Cable Rear Delt Fly
  5 sets of 15 reps


• Bent Over Two-Dumbbell Row
  5 sets of 15 reps

• Seated Dumbbell Shoulder Press
  1 warm up set, 4 sets of 8-10 reps


• Arnold Dumbbell Press
  3 sets of 12-15 reps


• Push Press
  5 sets of 6-8 reps


• Machine Shoulder (Military) Press
  5 sets of 10-12 reps


• Front EZ-Bar Raise
  5 sets of 15 reps


• Side Lateral Raise
  5 sets of 15-20 reps


• One-Arm Cable Side Lateral Raise
  3 sets of 12 reps


• Seated Side Lateral Raise
  5 sets of 12-15 reps


• One-Arm Side Laterals
  3 sets of 15 reps


• Upright Barbell Row
  5 sets of 12-15 reps


• Dumbbell Shrug
  5 sets of 20 reps

• Pullups
  5 sets to failure


• Barbell Deadlift
  5 sets of 5 reps


• Bent Over Barbell Row
  5 sets of 10-12 reps


• Lying T-Bar Row
  5 sets of 15-20 reps


• One-Arm Dumbbell Row
  3 sets of 8-10 reps


• Seated Cable Rows
  5 sets of 15 reps


• Wide-Grip Lat Pulldown
  5 sets of 12-15 reps


• Leverage High Row
  3 sets of 10-12 reps


• Underhand Cable Pulldowns
  5 sets of 8-10 reps


• Hyperextensions (Back Extensions)
  5 sets of 15 reps

• Barbell Curl
  5 sets of 10-12 reps


• Hammer Curls
  5 sets of 15-20 reps


• Dumbbell Alternate Bicep Curl
  5 sets of 15-20 reps


• One Arm Dumbbell Preacher Curl
  3 sets of 8-10 reps


• Cable Curl
  5 sets of 20 reps


• Concentration Curls
  3 sets of 10-12 reps


• Triceps Pushdown
  5 sets of 15-20 reps


• Lying Triceps Press
  3 sets of 8-10 reps


• Close-Grip Barbell Bench Press
  5 sets of 10-12 reps


• Dips – Triceps Version
  5 sets to failure

• Barbell Squat
  8 sets of 8-12 reps


• Hack Squat
  8 sets to failure


• Leg Press
  5 sets of 15-20 reps


• Barbell Walking Lunge
  3 sets of 20 steps


• Seated Leg Curl
  8 sets of 15-20 reps


• Leg Extensions
  8 sets of 15-20 reps


• Stiff-Legged Barbell Deadlift
  5 sets of 20 reps


• Standing Calf Raises
  5 sets of 20 reps


• Bodyweight Calf Raise
  3 sets of 10 reps

WHAT ASPECT CHALLENGED ME THE MOST

The most challenging aspect I faced when it came to leading a healthier lifestyle was sorting through the vast amount of information and advice that exists in the fitness community, and finding what would personally work best for me.

It can be extremely overwhelming to try to figure out which diet or training split you should follow, because there are so many opinions and different variables that come into play when making those decisions.

I knew I had to rely on trial and error until I found a combination of supplementation, nutrition, and training that best suited my fitness goals.

MY FUTURE FITNESS PLANS

I competed in my first men’s physique this past March, and plan on continuing to do so. I was the youngest competitor in the show by a wide margin, and placed 13th out of a group of 30.

I hope to place top 5 in my next show, and hopefully receive a supplement sponsorship in the near future.

“I knew I had to rely on trial and error until I found a combination of supplementation, nutrition, and training that best suited my fitness goals.”

SUGGESTIONS FOR ASPIRING TRANSFORMERS

• It’s never too late to start leading a healthy lifestyle.


• Do what works best for you. The amount of advice and info you will receive could become overwhelming if you let it. Just remember to follow what feels right.


• Don’t get discouraged. A successful transformation takes time, so stay patient and I guarantee you will see results.

HOW BODYBUILDING.COM HELPED ME REACH MY GOALS

Bodybuilding.com has been a tremendous help throughout my fitness journey. Whether it is supplements, forums, or just a way to view what is happening within the fitness community, Bodybuilding.com has always been my go-to website. Without this website, my transformation and overall goals would have been more difficult than they were.

Also, BodySpace is a great way to network with other fitness enthusiasts who can help you to further your knowledge of training and diet.

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Lamb of God

Rick Ross

Smashing Pumpkins

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Body Transformation: Tate Confer, From Fat To Fit