Hardly anyone who is serious about training and bodybuilding hasn’t seen the movie “Pain & Gain” with Mark Wahlberg and The Rock. It’s become something of a cult film for bodybuilders, the same way “Pumping Iron” has. If you haven’t seen it already, do it immediately. Seriously, it’s that good.
It’s so good that it had a life-changing effect on one man: Cosmin Mitoi. Cosmin let himself go and reached a dangerous weight of over 400 pounds. He was putting his health and his life in a serious risk. The doctors told Cosmin he had only 6 months left to live. Instead of waiting to die and wallowing in despair, he took matters into his own hands and was determined to change his life for the better.
He was at first desperate and could have eaten himself into the grave, but one late-night watching of “Pain & Gain” had inspired him so much, that he knew he had to do something about his problem.
Cosmin was near 400 lbs before…
The next day he went to the gym, paid a membership and began his pursuit of losing over 200 lbs.
He’s already lost 200 and is proud of the results but it seems there’s no stopping him. He wants to go further.
He says that you don’t need detailed planning and the important thing is to just get up of your a*s and freaking do something about your health. Just take action, do some push-ups, make something happen this instant. He wants to help other people who have a similar problem and has decided to share what he did so other people can replicate his advice and help themselves.
Cosmin says he lifts weights for an hour and a half per day and does cardio for half an hour a day. We will present to you a routine he himself has used to get the results you are seeing in the pictures.
Day 1: Chest
- Barbell bench press – 4 sets x 20 reps
- Incline barbell bench press – 4 sets x 20 reps
- Barbell decline bench press – 5 sets x 15 reps
- Seated Smith-machine bench press – 4 sets x 20 reps
Day 2: Back & triceps
- Seated wide grip cable rows – 4 sets x 15 reps
- Close-grip cable pulldowns – 5 sets x 20 reps
- Dumbbell rows – 3 sets x 15 reps
- Bench press (powerlifting style) – 3 sets x 10 reps
- One-arm cable triceps extension 4 sets x 15 reps
- Cable and rope extension – 4 sets x 12 reps
Day 3: Shoulders & trapezoids
- EZ-bar upright rows – 4 sets x 15 reps
- Dumbbell lateral raises – 5 sets x 10 reps
- Machine lateral raises – 4 sets x 15 reps
- Smith machine shoulder press – 4 sets x 12 reps
- Dumbbell shrugs – 4 sets x 15 reps
- Cable upright rows – 3 sets x 12 reps
- Dumbbell upright row – 3 sets x 10 reps
Day 4: Legs
- Leg presses – 5 sets x 10 reps
- Leg curls – 4 sets x 12 reps
- Leg extensions – 4 sets x 12 reps
- Seated calf raises – 4 sets x 15 reps
- Thigh abductor 4 sets x 12 reps
Day 5: Arms
- EZ-bar skull crushers – 5 sets x 12 reps
- One-arm cable pushdowns – 4 sets x 12 reps
- Triceps pushdowns – 3 sets x 12 reps
- EZ-bar biceps curls – 4 sets x 12 reps
- Standing biceps cable curls – 4 sets x 12 reps
- Concentration curls – 3 sets x 12 reps
Day 6: Legs (again)
- Leg presses – 5 sets x 10 reps
- Leg curls – 4 sets x 12 reps
- Leg extensions – 4 sets x 12 reps
- Seated calf raises – 4 sets x 15 reps
- Thigh abductor 4 sets x 12 reps
Day 7: Rest or very little cardio
It goes without saying that in order to achieve such a transformation as Cosmin has doesn’t only require that you pay your dues in the gym, but in the kitchen also. He saw the need to make a huge overhaul in his daily diet habits.
When asked about this incredible fitness adventure he’s been on he has said that a year and a half ago he weighed 400 lbs. and doctors have told him he had just half a year left to live. He was resigned to his fate and was planning on going on a 6-month binge. But then he saw “Pain and Gain” and it was as if he had an epiphany. It certainly made his day but also his life. His resolve had never been stronger because the next day he started going to the gym and started eating healthy.
In just 10 months he lost over 200 lbs. His diet during that time consisted of a handful of almonds or cashews and an orange, kiwi or an apple in the morning. Two hours later he went to the gym. After finishing his workout, he didn’t eat anything for about two hours and then he ate about 250 grams of chicken breast or any fish and grilled vegetables. Then, two hours later he ate a small piece of diet cheese with a tomato. Two hours later he ate fruit again. The last meal of the day was at 9 pm when he drank a glass of yogurt.
This man deserves the ultimate respect for his effort in and out of the gym.