Make Your Diet And Cardio Work For You

When August topped the scale at 200 pounds he decided it was time to re-evaluate his fitness goals and get his diet on track. See how he changed his meal plan and learned to love cardio.

Vital Stats

Name: August Kinney

Email: akinney@sbproformtraining.com

Bodyspace: tankyota

August Kinney August Kinney

Before:

Age:
27
Height:
6'1"
Weight:
200 lbs
Body Fat:
17.2%

After:

Age:
30
Height:
6'1"
Weight:
165 lbs
Body Fat:
5.4%

Why I Got Started

After college I got really into powerlifting and training heavy. I put in a ton of time at the gym, but my workouts were slow, heavy, and cardio was not a part of them. I had two goals: get my body weight to 240, and bench press 400.

I topped out at 232, but I did get that 400 pound bench press. What I hadn't noticed was just how bad I looked.

I knew it was time for a change!

I knew it was time for a change
+ Click To Enlarge.
I knew it was time for a change.


How I Did It

The first thing I did was change my diet. The most important thing I have ever learned when it comes to nutrition is "It is much easier to not eat a bad meal than to work it off." I slowly began removing processed foods, simple carbs, and foods high in saturated fats from my diet.

It was a learning process, and definitely not a change someone makes over night, but like most things in the fitness world, it is a snowball effect, and the more you do it, the better you want to do. I learned a ton about food along the way, and am now in the process of writing my own cookbook!

The next step was to start doing cardio. This is easy for some, and what seems like pure torture to others. Let me make this clear to everyone who won't do cardio, I hate it.

As much as I love to lift weights, I hate cardio. I found ways to make it tolerable, like running by the beach, walking my dogs with a 40-pound weight vest on, and jogging with my wife.

I slowly began removing processed foods, simple carbs, and foods high in saturated fats from my diet
+ Click To Enlarge.
I slowly began removing processed foods, simple carbs, and foods high in saturated fats from my diet.

Again, like eating clean, it feeds into itself, and I got to the point where I can bang out a 30-minute session with no problem. I almost always do my cardio first thing in the morning or post weight training so that I go into a fat-burning state quicker. This may cost me a little muscle mass, but getting lean has been the goal.

Lastly I went through phases of logging my food. I don't do this all the time, because that would be a hard thing to do for a long period of time, but I will do it in 2-week spurts to make sure my macronutrients are right where I want them.

I suggest everyone do this at least a few times per year, and you should know your BMR at all times. How else do you know how many calories you should be taking in? Most people guess, and well, that does not usually work out.




Supplements

I use and love products by Beverly International. What a great company! They have been around for over 40 years, and are huge supporters of all natural bodybuilding (I have and always will be drug free). I drink one scoop of Ultimate Muscle Protein first thing out of bed (post cardio if I am doing it that day), and mix another scoop with my oatmeal.

I will then mix in another two scoop shake somewhere in the day, usually post workout, and I take two scoops of Muscle Provider before bed. I have also used Lean Out and Up-Lift by Beverly, and recommend them as well.

I have been buying protein powders for 15 years, and I swear this is the best use of your money!

Upon Waking or Post Cardio and Post Workout:
Before Bed:

Diet

I love to cook, so I look forward to preparing healthy fuel for my body. I eat very balanced, high protein and clean unprocessed foods.

A typical day looks like this:

Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Meal 7

Training

I train every day, only taking days off when I just can't fit a workout into my day. I lift for an hour and a half, and do 30 min of cardio.

I pay close attention to what my body is telling me, and I ALWAYS switch up my workouts. I usually train in the 6-10 rep ranges, with no more than a minute in between sets.

Day 1: Chest/Biceps
Exercises
Pullups Pullups Pullups
4 sets of 12 reps
Decline Barbell Bench Press Decline Barbell Bench Press Decline Barbell Bench Press
3 sets of 10 reps
Close-Grip EZ Bar Curl Close-Grip EZ Bar Curl Close-Grip EZ Bar Curl
3 sets of 12 reps, 1 set of 10 reps
Standing Biceps Cable Curl Standing Biceps Cable Curl Standing Biceps Cable Curl
3 sets of 8 reps
Cardio
Jogging-Treadmill Jogging-Treadmill Jogging-Treadmill
30 min trudge, 3.7 mph at 10 incline
Day 2: Legs/Triceps
Exercises
Barbell Squat Barbell Squat Barbell Squat
5 sets of 8 reps
Barbell Deadlift Barbell Deadlift Barbell Deadlift
4 sets of 10 reps
Leg Extensions Leg Extensions Leg Extensions
3 sets of 12 reps
Standing Calf Raises Standing Calf Raises Standing Calf Raises
4 sets of 12 reps, per leg
Weighted Bench Dip Weighted Bench Dip Weighted Bench Dip
3 sets of 10 reps
Triceps Pushdown Triceps Pushdown Triceps Pushdown
3 sets of 8 reps
Cardio
Jogging-Treadmill Jogging-Treadmill Jogging-Treadmill
30 min trudge, 3.7 mph at 10 incline
Day 3: Shoulders
Morning Cardio
Exercises
Side Lateral Raise Side Lateral Raise Side Lateral Raise
5 sets of 10 reps
Front Plate Raise Front Plate Raise Front Plate Raise
4 sets of 8 reps
Reverse Flyes Reverse Flyes Reverse Flyes
3 sets of 12 reps
Day 4: Back
Exercises
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown
5 sets of 8 reps
Lying T-Bar Row Lying T-Bar Row Lying T-Bar Row
4 sets of 8 reps
Pullups Pullups Pullups
3 sets of 15 unweighted reps, 2 sets of 10 weighted reps
One-Arm Dumbbell Row One-Arm Dumbbell Row One-Arm Dumbbell Row
3 sets of 10 reps
Upright Barbell Row Upright Barbell Row Upright Barbell Row
3 sets of 10 reps
Cardio
Day 5: Repeat From Day 1

Suggestions for Others

First of all: You can do it! You can make your body into anything you want! I have very normal genetic makeup, have benched 400 pounds in my life, and gotten down to 5.4 percent body fat.

If you want it bad enough, it can be achieved. Search out the necessary advice, and be consistent!

Acknowledgment:

I would just like to thank all my clients who trust me with their fitness needs, all the members of my gym who help create a great area to train in, and most of all my wife, Joy, who puts up with my dedication to eating clean and lets me try new recipes out on her!

You're the best, I love you!

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