Vital Stats

Name: Keith Stephens (Jake)
BodySpace: http://bodyspace.bodybuilding.com/keith1958/

Before:
Age: 49
Weight: 215 lbs

After:
Age: 50
Weight: 205 lbs

Why I Got Started

After finding out that my mother had lung cancer and coughing gunk out of my lungs every morning, I woke up one morning and decided to stop smoking. Of course gaining weight is something most people do and since I was wheelchair bound for the last 14 1/2 years from what I was told was multiple sclerosis, I was no exception.

	Multiple Sclerosis: Multiple sclerosis is an autoimmune condition in which the immune system attacks the central nervous system, leading to demyelination. Disease onset usually occurs in young adults, and it is more common in women. It has a prevalence that ranges between 2 and 150 per 100,000.

So I decided to do something about being so fat and unfit. With some major life style changes and determination I started wheeling 2 miles every morning. After one year of weight training and inadvertently treating my disease I started to have movement in my legs.

So I would try and move them in between sets at the gym and one year later I was an inpatient at a VA Rehabilitation Hospital learning how to walk again. I had C-spine surgery and another major set back and was not able to workout for almost 3 years. Of course I got out of shape and unfit again.

	C-Spine: The cervical vertebrae (c-spine) are those vertebrae immediately behind (posterior to) the skull.

A good doctor finally found out I never had multiple sclerosis and instead had lyme disease. So long story short, it was and is being treated and I'm doing well today and that's all the really matters.

I have been working out again since November 2007 and recently added in bike riding. I have learned about my body over the years and learned what makes it function at its best.

Click Image To Enlarge.
I Recently Added In Bike Riding.

How I Did It

First off just let me say I'm not a bodybuilder, but rather a person who is into anti-aging and feeling healthy and fit. I must thank my wife Mary for all her help and support. I stopped smoking cigarettes which was one of the best things I've done for myself and that got me thinking more of my health.

So I started jogging in my wheel chair 2 miles every morning. After several months I started lifting 10-pound weights just doing bicep curls, triceps kickbacks and shoulder presses. When I got to 25-pound weights I joined a gym and started getting some good advice from some regulars at the gym.

Click Image To Enlarge.
I'm A Person Whose Into Anti-Aging
And Feeling Healthy And Fit.

I did a full body workout for a while and then went to a split-body routine. Between C-spine surgery and some other major setbacks I was down again but by no means out.

After almost 3 years of health issues and gaining weight back and getting out of shape again I started getting fit again and got back in the gym. And that brings me to now. And now is great.

Supplements

• Multivitamin
• Vitamin B Complex
• Vitamin E
• Vitamin C
• Vitamin D3
• EFA's
• COQ10
• ZMA
• Whey Protein
• Casein Protein
• BCAA
• DIM

Diet

Breakfast: 6:00 AM
• 1/2 Cup Old Fashion Oats
• 6 Egg Whites
• Blackberries
• Blueberries
• Strawberries
• Low Fat Low Carb Yogurt

Mid Morning Snack: 9:30 AM

• 2 Scoops Casein Protein Shake

Lunch: 11:30 AM

• 1 Chicken Breast
• Carrots
• Cauliflower
• Broccoli
• Low Fat Veggie Dip
• 1 Low Fat String Cheese

Pre Workout Meal: 2:15 PM

• 1 Scoop Casein Protein Shake
• Energy Drink

Post Workout Shake: 4:30 PM

• 3 Scoops Whey Protein

Dinner: 6:00 PM

• Very Lean Beef
• 1/2 Cup Cottage Cheese
• Vegetables

Snack: 7:30 PM

• 1 Scoop Casein Protein Shake
• 1 Tablespoon Peanut Butter

Training

Monday: Chest, Triceps & Abs
• Flat Bench Press
• Incline Bench Press
• Decline Bench Press
• Dips
• Close-Grip Bench Press
• Kickbacks
• Cable Flyes
• Hanging Leg Lifts
• Decline Sit-Ups
• Ride Bike: 30 Minutes (HIT)

Click Here For A Printable Log Of Monday: Chest, Triceps & Abs.

Tuesday: Legs & Abs

• Squats
• Walking Lunges
• Leg Extensions
• Leg Curls
• Thigh Adductor
• Calf Raises
• Exercise Ball Crunches
• Oblique Crunches

Click Here For A Printable Log Of Tuesday: Legs & Abs.

Wednesday: Back, Biceps & Abs

• Barbell Curls
• Incline Curls
• One Arm Preacher Curls
• Pullups
• Wide Grip Pulldowns
• Close Grip Pulldowns
• Bent Over Barbell Rows
• Seated Cable Rows
• Hanging Leg Lifts
• Decline Sit-Ups
• Ride Bike: 30 Minutes (HIT)

Click Here For A Printable Log Of Wednesday: Back, Biceps & Abs.

Thursday: Cardio

• Ride Bike: 1-1/2 Hours (HIT)

Friday: Chest, Shoulders, Arms, Back & Abs

• Dumbbell Flat Bench
• Dumbbell Incline Bench
• Dumbbell Flyes
• Standing Military Press
• Side Lateral Raises
• Front Lateral Raises
• Barbell Shrugs
• Wrist Curls
• Cable Wrist Curls
• Deadlifts
• Cable Crunches
• Ride Bike: 30 Minutes (HIT)

Click Here For A Printable Log Of Friday: Chest, Shoulders, Arms, Back & Abs.

Saturdays: Cardio

• Ride Bike: 1 Hour

Sunday: Off

Suggestions For Others

Never give up or think you can't accomplish things you want to or need to, because everything you need to be able to do you already have the ability to do it. You just have to learn how and want to use it.

Click Image To Enlarge.
Never Give Up.

I was told by countless doctors I would never walk again and now I'm doing squats and riding a bike. Enjoying life is one of the best things you can do for yourself and your loved ones and being fit is a must to really enjoying life.

over40transformations@bodybuilding.com

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