He Used P90X To Drop 55 Pounds In 90 Days
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Name: Kenneth Howard
Kenneth tipped the scales at 204 pounds, he knew he needed to make a change. Find out how Kenneth overcame grief, cleaned up his eating habits, and lost 55 pounds to get in the best shape of his life!
I stepped on the scale at the doctor's office and saw ... 204 pounds. Wait a minute. What? "Nurse, that can't possibly be right," I said as I took my wallet and other items out of my pocket. The scale stared right back at me: 204 pounds! I knew right then something had to change.
BEFORE:
Age: 37
Height: 6'0"
Weight: 204 lbs
Body Fat: 23.6%
AFTER
Age: 38
Height: 6'0"
Weight: 149 lbs
Body Fat: 10.2%
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THE STORY
Kenneth tipped the scales at 204 pounds, he knew he needed to make a change. Find out how Kenneth overcame grief, cleaned up his eating habits, and lost 55 pounds to get in the best shape of his life!
I stepped on the scale at the doctor's office and saw ... 204 pounds. Wait a minute. What? "Nurse, that can't possibly be right," I said as I took my wallet and other items out of my pocket. The scale stared right back at me: 204 pounds! I knew right then something had to change.
For the majority of my life I had what most would consider a lean/athletic build. I had an active lifestyle and was a member of my high school basketball and track teams.
As an adult I participated in adult league basketball and other athletic activities, one of which includes coaching a high school basketball team at the freshman level.
At 6-foot-0 and 160 pounds, I ate what I wanted, when I wanted, with little to no regard to nutritional value. Gaining weight was the farthest thing from my mind.
I began weight training with the intention of adding about 10-15 pounds of muscle to my physique. I increased my protein intake with supplements (shakes and bars). Before long I was 180 pounds and feeling pretty good because I was still primarily eating what I wanted to.
Consuming supplements designed to help you gain weight combined with a diet not mindful of caloric intake is a recipe for destruction. Over the next few years I found myself tipping the scale at 190 pounds. By August I was my heaviest (204 pounds). August o also brought personal tragedy with the sudden death of my mother.
I never used food as a crutch, but exercising took a back seat to trying to cope with the pain of losing the most influential person of my life. Also, I suffered from sleep apnea and knee pain. As a hip hop artist/songwriter/studio engineer, I was reluctant to schedule a photo shoot for my upcoming music release because when I looked in the mirror I can honestly say I didn't like my own reflection.
HOW HE WAS ABLE TO TRANSFORM HIS BODY USING P90X
I saw the P90X infomercial late one night and remember thinking to myself "These guys are crazy!" After my initial shock, I realized this was exactly what I needed.
Further research on the Internet only helped to reel me in. The workouts seemed really intense and complex. What sold me were the "Before and After" pictures and videos of countless individuals that made the decision to change their lives for the better. I've always been highly skeptical of people making such claims. If something seems too good to be true, it usually is.
However; there was sincerity about P90X. These people weren't actors or professional athletes, but ordinary people. No spit shine and polish, just hard work and sweat. I convinced myself to take control and physically become the person I've always wanted to be. The timing couldn't have been better. I was all in.
Doing the workouts combined with healthy, clean eating, I immediately saw and felt results. At the end of 30 days I was down to 178 pounds. As the pounds melted away I became more energized and even more eager to continue pressing forward! Over the next 60 days I made even more progress.
On day 90 I weighed in at a lean 160 pounds. More importantly, I was sleeping much better and my knee problems were virtually non-existent. Pleased with my results, I knew I still had plenty of work to do in order to sculpt myself into elite shape.
Currently I'm in my 4th round of P90X (entering my 11th month), and in the best shape of my life. Compared to my "Before" pictures, I'm a shell of my former self. What I've lost in unwanted inches and pounds, I've more than compensated for in health and overall happiness.
Hindsight being 20/20, I wish I had access to a workout of this caliber available to me while I was in high school and college, however; it's better late than never. My results from P90X are staggering. So far I've lost 55 pounds and countless inches, causing what I like to call "good problems" like buying new clothes because my old ones no longer fit.
My waistline is smaller now than it was in high school. Crisp cuts and bulging veins have replaced the rolls of flab. For the first time in my life I have visible abs and people are asking me for fitness advice.
As far as food goes, when people ask me if I miss eating certain things I tell them "I miss the taste of certain dishes, but being 'fit' tastes better than anything I've ever eaten." I've learned that eating clean has a greater impact on your visible results than even the most intense workout regimen. Abs are not made in the gym, they're made in the kitchen!
For The First Time In My Life I Have Visible Abs And People
HERE IS THE DIET PROGRAM
Meal 1: 8am
2 Servings Of Instant Oatmeal
1 scoop of Whey Protein Powder
Multivitamin
1000 mg Vitamin C
400 IU Vitamin E
Meal 2: 11am
2 Handfuls Of Raw Almonds
Meal 3: 1pm
8 oz Grilled Chicken or Salmon
Vegetables
Sweet Potato or Brown Rice
1000 mg Flax Oil
Meal 4: 4pm
Protein Bar or Apple with 1 scoop of Peanut Butter
Meal 5: 6:30pm
Protein Shake
Meal 6: 8pm
8 oz Grilled Chicken or Salmon
Vegetables
Salad
I also consume close to 1 gallon of water a day.
TRAINING
Day 1: Chest/Back/Abs
Pushups: 2 sets to failure
Pullups: 2 sets to failure
One-Arm Dumbbell Row: 2 sets of 12 reps
Deadlift: 2 sets of 12 reps
Back Flyes: 2 sets of 15 reps
Abs: 15 minutes
Day 2: Plyometrics
Perform 1 Hour Of Plyometric Exercises
Day 3: Arms/Shoulders/Abs/Back
Shoulder Press: 2 sets of 10 reps
Cross Body Hammer Curls: 2 sets of 16 reps
Triceps Dumbbell Kickback: 2 sets of 15 reps
Arnold Press: 2 sets of 15 reps
Concentration Curls: 2 sets of 8 reps
Bench Dips: 2 sets to failure
Upright Rows: 2 sets of 12 reps
Crunches: 2 sets of 16 reps
Tricep Kickbacks: 2 sets of 16 reps
Bent Over Barbell Row: 2 sets of 8 reps
Lateral Raise: 2 sets of 8 reps
Preacher Curls: 2 sets of 8 reps
Lying Tricep Extension: 2 sets of 10 reps
Front Dumbbell Raise: 2 sets of 8 reps
Hammer Curl: 2 sets of 12 reps
Triceps Pushdown: 2 sets for each arm to failure
Abs: 15 minutes
Day 4: Yoga Or Cardio
Perform 1 hour of Yoga or Cardio Exercises
Day 5: Legs/Back/Abs
Dumbbell Lunges: 2 sets of 25 reps
Standing Calf Raise: 2 sets of 25 reps
Chin-ups: 2 sets to failure
Super Skaters: 2 sets of 25 reps
Wide-Grip Rear Pull-ups: 2 sets to failure
V Bar Pullups: 2 sets to failure
Deadlift: 2 setsof 20 reps
Pullups: 2 sets to failure
Iso Lunge: 2 sets of 20 reps
Calf Raises: 15 reps slow, 15 reps fast
Speed Squat: 30 reps each leg
Abs: 15 minutes
Day 6: Cardio
Perform 1 hour of Cardio Exercises
Day 7: Rest
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