(Photo left: Bruce Randall at 387 lbs; Photo right: Bruce Randall, Mr. Universe 1959 at 225 lbs)
The Bruce Randall story is an inspirational story for all CPB'ers (classic physique builders), but particularly for those with an "endomorphic" body type who need to drop weight in achieving their classic physique goals.
The full Bruce Randall story is given in an article by Randall and Peary Rader (of IronMan magazine) published in 1957 (during the Golden Age of Classic Physique Building). Here is a link where you can read the entire article: http://ditillo2.blogspot.com/2008/08/how-bruce-randall-trained-randall-rader.html.
But to make a long story short, Bruce started weight training at 21 years of age (at a height of 6ft 2in). At first, his interest was weight lifting (not classic physique building). Through training and altering his diet, he ballooned up to his maximum weight of 410lbs. At that weight, he was "endomorphic" indeed! Then he decided to reduce his weight. Many thought he could not do it. But he looked upon himself as a big "bulk of rock" and his barbells and dumbbells were his "hammer and chisel" as though he were a sculptor.
Well, he changed his diet and training and dropped his weight to 225 lbs, attained a classic physique, and captured the 1959 Mr. Universe title! (see photo above right).
In reading his story (see above link), we see some of the principles and techniques he used in order to reduce his weight. First, he cut back on the quantity of food he was eating each day little by little - especially cutting down on starchy, fatty foods - until he achieved the following diet:
Breakfast: 2 soft-boiled eggs, pint of skim milk, glass of orange juice, apple
Lunch: salad, dates, nuts
Dinner: round steak, 2 vegetables, quart of skim milk, gelatin
(He also used powdered milk mixed into his skim milk to increase protein content and drank some coffee in-between meals to reduce his appetite)
As far as his training, he increased the number of exercises that he did, increased the number of sets and reps (typically 4-5 sets per exercise and 12-15 reps per set), and used lighter weights. He also added running (cardio) to his schedule. At first, he would walk. Then, he worked up to walking and jogging (at alternate intervals). Finally, he could run (about 3-5 miles each day).
Now, when you read his full story, his training regimen will seem extreme. This is because he wanted to achieve certain results in a certain amount of time. And, if you are an endomorph trying to lose weight, you shouldn't follow his exact routine (because he was already an advanced weight lifter when he began to lose weight). But you can incorporate some of the principles he used into your own training.
To summarize those principles again:
1) reduce the quantity of food you eat progressively each day until you achieve a balanced, high protein, vegtables and fruit diet (similar in principle to the one he followed)
2) increase the number of exercises you do in your routine (e.g., if your routine currently consists of 8 exercises, you can increase it to 12)
3) use lighter weights
4) increase the number of sets you are doing (keeping it to about 4-5 sets per exercise)
5) increase the number of reps you are doing (doing about 12-15 reps per set)
6) add running (or walking, jogging) to your daily schedule (go at your own pace and slowly build up, don't start off trying to run 3-5 miles per day).
7) set realistic goals and try to meet them (in order to stay motivated)
The Bruce Randall story is an incredible inspiration to all and shows us that anyone can build a classic physique, whether you start off underweight, overweight, or average. It doesn't matter! It all comes down to: (1) proper training, (2) proper nutrition, (3) proper rest, and (4) persistence!
P.S. Note that Bruce didn't need any supplements of any kind to reduce weight (except for some powdered milk, coffee, or perhaps gelatin). How's that for Golden Age methods!