A taxing job left once-optimistic Pat Magno depressed but transforming his body gave him a new goal and outlook.
Vital stats
Before: Weight: 185lb, 32% body fat
After: Weight: 135lb, 8% body fat
I wish I could say that one day I was really inspired and suddenly made the decision to transform my body. But, as I’m sure most would agree, transforming your body is much easier said than done. There were countless times I wished I could lose the weight, but I felt so sluggish and unmotivated.
I’d start a diet and show up to the gym a few times. Then life would get in the way and I would fall flat on my face. My every day job consisted of having to remove children from broken homes, abusive parents and harmful situations. I’ve always loved children and had a strong desire to help others, so I thought this would be a great career choice for me, but work life took a toll. It became a catch-22. There was a lot going on in my life and I didn’t know if I had gained so much weight because of it or if I was living a miserable life because of the weight I’d gained.
Being mentally exhausted each day led me to stop caring as much about what I was eating or how I was exercising. I tried to escape reality through food and drink. I abandoned the gym altogether. I remember looking in the mirror and not even recognizing myself. I knew about the Bodybuilding.com Transformation Challenge and debated whether I should sign up. I didn’t want anyone to see my “before” photos because of how much weight I’d gained and knew that the chances of actually winning were slim to none. But, it was hard to let the $250K contest prize slip by without even trying.
I knew I wanted to transform and I knew what type of financial situation I was in after leaving my job. I decided to take a chance and give this challenge everything – and I mean everything – I had. The biggest thing that I needed to change was my mindset. I used to think that if I put in the hours in the gym working my butt off, I could eat anything I wanted. Wow, was I wrong. I quickly learned that I was ruining all of my hard work! I changed my mindset and told myself that my end results would come from 90% diet and 10% training. By doing this, I saw better results than ever before.
After winning the Bodybuilding.com challenge, I officially became a first-time homeowner! I decided to use the prize money as a deposit for a house in San Diego, which still feels unreal to say. I had been saving for a while, and being able to buy a house with the love of my life has always been a long-term goal. I was lost and in a very dark place and, right now, I am the happiest I have ever been.
Pat’s training regime
Day 1: Legs
Treadmill 1 set, 20 min
Leg press 2 sets, 15 reps (warm-up) 3 sets, 12-15 reps
Seated leg curls 2 sets, 15 reps (warm-up) 3 sets, 12-15 reps
Lying leg curls 2 sets, 15 reps (warm-up) 3 sets, 15-20 reps
Leg extensions 2 sets, 15 reps (warm-up) 3 sets, 12-15 reps
Hack squat 2 sets, 15-20 reps (warm-up) 3 sets, 20-30 reps
Jogging-treadmill 1 set, 20 min.
Day 2: Chest/triceps
Treadmill 1 set, 20 min
Dumbbell bench press 3 sets, 6-10 reps (warm-up) 3 sets, 6-10 reps
Incline dumbbell flyes 2 sets, 8-15 reps
Straight-arm dumbbell pullover 2 sets, 10-12 reps
Triceps pushdown – rope attachment 3 sets, 10-12 reps
Cable lying triceps extension 3 sets, 10-12 reps
Standing overhead barbell triceps extension 3 sets, 10-12 reps
Treadmill 1 set, 20 min.
Day 3: Active rest
Treadmill 1 set, 20 min (morn)
Treadmill 1 set, 20 min (eve)
Day 4: Back/biceps
Treadmill 1 set, 20 min.
Underhand cable pulldowns 1 set, 8-10 reps (warm-up) 3 sets, 8-10 reps
Bent over barbell row 1 set, 8-10 reps (warm-up) 3 sets, 10-12 reps
Hyperextensions (back extensions) 1 set, 8-10 reps (warm-up) 2 sets, 10-12 reps
Straight-arm pulldown 7 sets, 10-15 reps
Concentration curls 2 sets, 12-15 reps (warm-up, per arm) 3 sets, 12-15 reps (per arm)
Dumbbell alternate bicep curl 3 sets, 12-15 reps (per arm)
Standing one-arm cable curl 3 sets, 12-15 reps (per arm)
Treadmill 1 set, 20 min
Day 5: Shoulders/calves/abs
Treadmill 1 set, 20 min
Seated barbell military press 1 set, 12-15 reps (warm-up)
Side lateral raise 1 set, 12-15 reps (warm-up) 3 sets, 12-15 reps
Upright barbell row 3 sets, 7 reps
Lying rear delt raise 7 sets, 12-15 reps
GIANT SET
Weighted crunches 3 sets, 15-20 reps
Seated calf raise 3 sets, 20 reps Standing calf raises 3 sets, 18-20 reps (per leg)
Treadmill 1 set, 20 min.
Day 6: Active rest
Treadmill 1 set, 20 min (morn)
Treadmill 1 set, 20 min (eve)
Day 7: Legs
Treadmill 1 set, 20 min.
SUPERSET Leg extensions 2 sets, 30 reps
Seated leg curl 2 sets, 20 reps
GIANT SET
Dumbbell lunges 3 sets, 40 reps
Standing leg curl 3 sets, 15-20 reps
Leg press 3 sets, 50 reps
SUPERSET
Leg extensions 1 set, 30 reps, 1 set, 20 reps
Seated leg curl 1 set, 30 reps, 1 set, 20 reps
Treadmill 1 set, 20 min.
For more inspirational transformation stories and a free 12 month digital subscription, sign up to the TRAIN newsletter.
