Vital Stats

Name: Kent White
Email: Kent.White@hotmail.com
BodySpace: KentWhite

Before: September 1, 2000
Age: 43
Height: 5'7"
Weight: 206 lbs
Body Fat: Over 20%
Waist: 42"

After: July 12, 2009
Age: 52
Height: 5'7"
Weight: 163 lbs
Body Fat: Under 6%
Waist: 29" Normal 26" In Vacuum Pose

Why I Got Started

Shortly after being sprayed by a crop duster in June of '99 the lymph nodes in my groin started to grow rapidly. I went to my doctor because the nodes had grown so large it was painful to walk. He suspected I had a rapidly growing cancer and a biopsy was performed. Surgery was performed to remove the golf ball sized lymph nodes. The initial diagnosis was cancer. I was devastated because of the pain and suffering my older brother went through with his cancer.

Fortunately, several more tests were performed on the nodes and it was found to be non-cancerous. However, my health started to decline and my weight ballooned to 206 pounds. I tried to get in shape in 2001 taking the Body For Life challenge several times. I lost some weight but never did finish any of those challenges. I vowed to get in shape in 2002. I entered the BFL challenge again and finished in the top 2000 for all entries regardless of age.

Click To Enlarge.
I Entered The Body For Life Challenge
Again And Finished In The Top 2000.

How I Did It

In 2002 I entered the Body For Life challenge following their program of working out 6 days a week. The workouts consisted of lifting weights three days a week and cardio three days a week with one day off. I alternated upper body and lower body workouts. One week I would do two upper body workouts and one lower body workout. The next week I would switch and perform two lower body workouts and one upper body workouts.

My cardio consisted of 20 minutes using either the Stairmaster or a stationary bike using the HIIT principle. I finished in the top 2000 in 2002 for the Body For Life challenge. In 2008 I wanted to take my fitness to the next level and hired Layne Norton. Layne provided nutritional guidelines which I followed to get the leanest I have ever been.

Click To Enlarge.
With Layne's Nutritional Guidelines I Got
To Be The Leanest I've Ever Been.

Supplements

Multivitamin, Glucosomine/Chondrotin, Cissus Quadrangularis, BCAA, Fat Burner, Nitric Oxide.

Diet

My diet varied according to the day of the week and the workout planned. While training legs I had high carb days while the other days of the week I had a lower amount of carbs. On low carb days I would up my protein and fat intake.

Meal 1:
• 8 Egg Whites
• 1 Cup Of Oatmeal

Meal 2:

• Protein Shake
• Banana

Meal 3:

• 4 Oz. Lean Protein
• 6 Oz. Sweet Potato

Meal 4:

• 4 Oz. Lean Protein
• 8 Oz. Sweet Potato

Meal 5:

• 4 Oz. Lean Protein
• 4 Oz. Whole Wheat Pasta
• 1/4 Cup Tomato Sauce (No Sugar Added Variety)

Meal 6:

• 4 Oz. Lean Protein
• 1 Oz. Almonds

Click To Enlarge.
Kent White.

Training

• Monday: Upper Body Power
• Tuesday: Lower Body Power
• Wednesday: Off From Lifting HIIT Cardio
• Thursday: Chest And Back Hypertrophy
• Friday: Legs Hypertrophy
• Saturday: Shoulders And Arms Hypertrophy
• Sunday: HIIT Cardio

I usually performed one or two additional cardio sessions during the week.

Upper Body Power Workouts:
The goal here was to lift as heavy as possible using compound movements with sets in the 3-to-5 range. I would start with 3-to-4 warm up sets for each body part and then perform 6-to-9 work sets.
• Barbell Bench: 3-5 Sets Of 8-12 Reps After Warm Up Sets
• Decline Bench: 3 Sets Of 8-12 Reps
• Incline Bench: 3 Sets Of 8-12 Reps
• Dumbbell Rows: 3 Sets Of 8-12 Reps After Warm Up Sets
• Barbell Rows: 3 Sets Of 8-12 Reps
• Military Press: 3 Sets Of 8-12 Reps After Warm Up Sets
• Superset:

EZ Curl: 3 Sets Of 8-12 Reps
Skull Crushes: 3 Sets Of 8-12 Reps

Lower Body Power Workouts:

• Deadlifts: 3 To 5 Sets Of 8-12 Reps After Warm Up Sets
• Hack Squats: 3 Sets Of 8-12 Reps
• Romanian Deadlifts: 3 Sets Of 8-12 Reps After 1 Or 2 Warm Up Sets
• Laying Leg Curls: 3 Sets Of 8-12 Reps
• Seated Calves: 4 Sets Of 8-12 Reps After 1 Or 2 Warm Up Sets
• Ab Work Which Consisted Of 2 Exercises Of 4 Sets Each

Chest And Back Hypertrophy:

Here The Goal Was To Complete 10 Reps
• Barbell Bench: 3 To 5 Sets Of 10 Reps After Warm Up Sets
• Incline Bench: 3 Sets Of 10 Reps
• Decline Bench: 3 Sets Of 10 Reps
• Pec Dec: 3 Sets Of 10 Reps
• Dumbbell Rows: 3 Sets Of 10 Reps After Warm Up Sets
• Cable Rows: 3 Sets Of 10 Reps
• Lat Pull Downs: 3 Sets Of 10 Reps
• Chins: 3 Sets Of 10 Reps

Lower Body Hypertrophy:

• Deadlifts: 3 To 5 Sets Of 8-12 Reps After Warm Up
• Squats: 3 Sets Of 8-12 Reps
• Leg Extensions: 3 Sets Of 8-12 Reps
• Romanian Deadlifts: 3 To 5 Sets After Warm Up
• Laying Leg Curls: 3 Sets Of 8-12 Reps
• Seated Calves: 3 Sets Of 8-12 Reps After Warm Up
• Abs - 2 Exercises 3 To 4 Sets

Shoulders And Arms:

• Dumbbell Seated Press: 3 Sets Of 8-12 Reps After 1 Or 2 Warm Up Sets
• Front Raises: 3 Sets Of 8-12 Reps
• Reverse Flyes: 3 Sets Of 8-12 Reps
• Superset:

EZ Curl: 3 Sets Of 8-12 Reps
Skull Crushes: 3 Sets Of 8-12 Reps


• Superset:

Close Grip Bench Press: 3 Sets Of 8-12 Reps
Dumbbell Curls: 3 Sets Of 8-12 Reps


• Superset:

Hammer Curls: 3 Sets Of 8-12 Reps
Overhead Dumbbell Press: 3 Sets Of 8-12 Reps

Suggestions For Others

It is never too late to start improving your health. At age 52 I am stronger and leaner than at any other time in my life. Set yourself a long-range goal and then set some intermediate goals to help accomplish what you want. With hard work, determination, and a good plan you can meet your goals. Never give up.

Click To Enlarge.
At Age 52 I Am Stronger And Leaner
Than At Any Other Time In My Life.

over40transformations@bodybuilding.com

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