Tate Confer Swapped Fed Up For Fit

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%

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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

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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

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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

Day 7: Rest

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