Vital Stats

Name: Kevin
Email: msnjah@msn.com
BodySpace: biceman

Before:
Age: 36
Height: 5'10"
Weight: 229 lbs

After:
Age: 37
Height: 5'10"
Weight: 169 lbs

Why I Got Started

20 years ago I was extremely fit and strong, bench pressing 300 pounds, curling 200 pounds, and had 19-inch arms. Then a motorcycle accident broke both of my arms, both legs, my ribs, tore my liver, burst my spleen and intestines, punctured my right lung and crushed my skull.

I spent 5 1/2 weeks in the hospital, which caused my strength to plummet. The first time in therapy, I couldn't even lift a role of pennies. I lived in the past for over 20 years. But last Christmas, while on vacation in Miami, I saw an infomercial for P90X and decided to give it a try.

	P90X: P90X or Power 90 Extreme is a home exercise system developed by Tony Horton in conjunction with Beachbody which aims for total body improvement in 90 days through rigorous interval training. The program emphasizes full body fitness through cardiovascular, strength training, and stretching exercises divided into three 30 day phases combined with an optional nutrition and supplementation plan.

I ordered the program, joined BodySpace, and began to research fitness and nutrition on Bodybuilding.com. I've gained my life back again! Overall, I'm now fitter than I have ever been.

Click Image To Enlarge.
Overall, I'm Now Fitter
Than I Have Ever Been.

How I Did It

P90X has been my primary workout routine and my diet is completely clean. I eat a wide variety of lean proteins, vegetables, and complex carbs.

Click Image To Enlarge.
P90X Has Been My Primary Workout
Routine And My Diet Is Completely Clean.

Supplements

• BSN NO-Xplode
• Universal Animal Cuts

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Diet

Meal 1:
• 1 cup of oats or 5 eggs
• 1 slice of whole wheat toast

Meal 2:

• 4-6 oz of lean protein
• 1/2 can of vegetables

Meal 3:

• Protein shake

Meal 4:

• 4-6 oz of lean protein
• 1/2 can of vegetables

Meal 5:

• 6-10 oz of lean protein
• Vegetables
• Whole wheat toast

Meal 6:

• Low fat yogurt
• Raw oats
• Frozen fruit
• Stevia

Training

Monday: Shoulders And Abs
• Front Dumbbell Raises: 3 sets of 8-10 reps
• Lateral Dumbbell Raises: 3 sets of 8-10 reps
• Dumbbell Shoulder Presses: 3 sets of 8-10 reps
• Dumbbell Arnold Presses: 3 sets of 8-10 reps
• Dumbbell Shrugs: 3 sets of 10-12 reps
• Air Bicycle: 3 sets to failure
• Vertical Leg Crunch: 3 sets of 10-15 reps
• Reverse Crunch: 3 sets of 15-20 reps
• Hanging Leg Raises: 3 sets of 20-25 reps
• Leg Raises: 3 sets to failure

Wednesday: Chest And Triceps

• Flat Bench Press: 3 sets of 6-10 reps
• Incline Bench Press: 3 sets of 6-10 reps
• Decline Bench Press: 3 sets of 6-10 reps
• Standard Pushups: 3 sets to failure
• Incline Chest Flyes: 3 sets of 10-12 reps
• Dips: 3 sets of 10-12 reps
• Dumbbell Kickbacks: 3 sets of 10-12 reps
• Regular Grip V-Bar Pulldowns: 2 sets of 8-10 reps
• Reverse Grip Pulldowns: 2 sets of 8-10 reps
• Rope Pulldowns: 2 sets to failure
• Chair Dips: 2 sets to failure

Thursday: Legs And Back

• Leg Extensions: 3 sets of 10-12 reps
• Dumbbell Lunges: 3 sets of 16 reps
• Dumbbell Calf Raises: 3 sets of 16 reps
• Squats: 3 sets of 12-16 reps
• Leg Curls: 3 sets of 10-12 reps
• Leg Presses: 3 sets of 10-12 reps
• Wide Grip Pulldowns: 2 sets of 8-10 reps
• Wide Grip Pull-Ups: 2 sets to failure
• Narrow Grip Pulldowns: 2 sets of 8-10 reps
• Narrow Grip Pull-Ups: 2 sets to failure
• Seated Lat Rows: 1 set to failure

Saturday: Biceps

• Seated Dumbbell Curls: 1 set of 8-10 reps
• Seated Incline Dumbbell Curls: 1 set 8-10 reps
• Standing Dumbbell Curls: 1 set 8-10 reps
• Standing Hammer Curls: 1 set of 8-10 reps
• Lying Cable Curls: 1 set of 8-10 reps
• Standing EZ Bar Curls: 2 sets of 8-10 reps
• Machine Preacher Curls: 3 sets to failure
• Cable Rope Hammer Curls: 1 set to failure

Suggestions For Others

Cheating only cheats yourself! You can do this! Never quit!

Click Image To Enlarge.
Never Quit!

maletransformations@bodybuilding.com

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