Tired of being overweight and out of shape, Tate Confer decided to take his fitness into his own hands. With his family’s help, he transformed his body and embraced a new, healthy lifestyle.
Before: Height 6ft, weight 165lb, body fat 5%
After: Weight 215lb, Body fat 22%
Starting point
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 trained, and consumed a lot of processed foods that took me down an unhealthy path. 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.
Future plans
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. 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.
I competed in my first men’s physique and plan on continuing to do so. I was the youngest competitor in my first show by a wide margin, and placed 13th out of a group of 30.
Tate’s training regime
Day 1: Chest
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
Incline Cable Flye 5 sets each of 12-15 reps
Leverage Incline Chest Press 5 sets 10-12 reps
Straight-Arm Dumbbell Pullover 5 sets of 8-10 reps
Butterfly 5 sets of 15-20 reps
Dips 3 sets of 8-10 reps with a heavy dumbbell
Pushups 5 sets to failure
Day 2: Rear Deltoids/Triceps
Triceps Pushdown 5 sets of 15-20 reps
Incline Barbell Triceps 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
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
Day 3: Shoulders
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
Standing Front Barbell Raise Over Head 5 sets of 15 reps
Side Lateral Raise 5 sets of 15-20 reps
Standing Low-Pulley Deltoid 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
Day 4: Back
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 5 sets of 15 reps
Day 5: Arms
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
Standing Biceps 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 5 sets to failure
Day 6: Legs
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
