Robert Lost 40 Pounds And Amped Up His Daily Training!

Robert was always fit until he hit 40 and his metabolsim changed. Through diet and exercise he was able to get his body back. Check out his routine!


Vital Stats

Name: Robert Kendrick

Email: rkend@yahoo.com

Bodyspace: rkend

Robert Kendrick Robert Kendrick

Before:

Age:
42
Height:
5'5"
Weight:
185 lbs
Body Fat:
26%
Waist:
36"

After:

Age:
46
Height:
5'5"
Weight:
145 lbs
Body Fat:
13%
Waist:
30"

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Why I Got Started
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I played baseball, football and ran track in high school and was always in very good shape and loved competition. After high school I was still very active and never gained weight regardless of what I ate. When I got to 40 years old that all changed and I continuously gained weight from 155 up to 185 or maybe a little more. Life Time Fitness built a new facility in the city where I live and I decided it was time for me to join a gym and lose some of the fat I had gained. Honestly it was more about looking bad than the health benefits for me at least in terms of getting started. I know that sounds bad but I am self conscious enough that I would not go swimming or take my shirt off in public at all. I wanted to change this so I joined Life Time Fitness and started a workout program to lose weight and get in shape.

I Started A Workout Plan To Lose Weight And Get In Shape
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I Started A Workout Plan To Lose Weight And Get In Shape.

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How I Did It
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I started out doing cardio work primarily five days a week. I had never even seen an Elliptical Machine before starting my workout so needless to say I was not able to log many miles those first few weeks. I started to see results in weight loss within a few weeks and this gave me motivation to work harder and change my diet.

The biggest impact initially with my diet was cutting way back at lunch. I went from eating fatty meals prepared in my work cafeteria to a turkey or tuna sandwich with lettuce and water. After losing about 20 pounds doing this I started working with weights on Saturday and Sunday, basically hitting the primary muscle groups one time a week. I also changed my eating habits overall at this point. No more fast food burgers or pizza during the game. I have never been much of a sweet tooth so no changes to cut out junk food between meals. I just started eating salads, vegetables, fruit and lots of chicken breast. Even though I was spending a lot of time on the Elliptical Machine and Stairmaster I found out I was still not in very good shape. I was staying in a hotel that only had a treadmill so I got on and running one mile about killed me. So I figured if it was that much harder I must be burning more calories. I went from only being able to run a mile to running four and a half miles without walking.

I finally reached my goal of 145 pounds after about a year and at this point I was going to the gym seven days a week and have continued this for about four years now. Currently I am working with weights six days a week and cardio four or five days a week. I also started taking supplements to help me build muscle this year and have become even more critical of my diet. I found Bodybuilding.com a year or so ago and I developed my workout plan using exercises and program examples that I found here. I try to change my exercises every few weeks and this has been pretty easy to do with all the different exercises for each muscle group.

I Went From Only Being Able To Run A Mile To Running Four And A Half Miles Without Walking
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I Went From Only Being Able To Run A Mile To Running
Four And A Half Miles Without Walking.

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Supplements
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I have only just begun to use supplements but have been reading lots of articles here on Bodybuilding.com and will be trying different supplements to see how my body reacts.

Supplements To Help Me Build Muscle This Year And Have Become Even More Critical Of My Diet
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Supplements To Help Me Build Muscle This Year
Have Become A Critical Part Of My Diet.

Note: Supplement dosages and schedule listed below in Diet section.

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Diet
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Meal 1:

Meal 2:

Meal 3:

Meal 4: Pre Workout

Meal 5:

Meal 6:

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Training
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I am very consistent with my workout routine. I change the exercises from time to time but the body parts and workout schedule never changes. I work very hard on Saturday and Sunday. I go to the gym at 5am when there are very few people working out so I can superset. I can get all these exercises done in about one hour and thirty minutes, it would probably take me over two hours if I stood at my station between sets.

During the weekday, the afternoon is when I work out and the gym is always pretty full. It is almost impossible to superset because if I walk away from a station someone will jump in. So obviously the muscle groups I am working the hardest are in my workout for Saturday and Sunday, at least for now. My workout is almost like clockwork it is so routine, I will be in the gym for two and half hours on the weekend each day and two hours during the week each day. (Friday is my easy day and I am only there about an hour) After I finish my workout I immediately drink my Optimum 100% Whey Protein then sit in the dry sauna for ten minutes followed by five to ten minutes cooling off in the pool, then steam room for ten minutes.

TERMS YOU'LL NEED TO KNOW
Superset - Two exercises are performed consecutively without any rest.

Day 1: Chest/Triceps/Calves

Superset:

Superset:

Superset:

Day 2: Biceps/Shoulders/Abs

Superset:

Superset:

Superset:

Dumbbell Lateral Raise: 4 sets of 10 reps

Day 3: Back/Lats/Legs

Day 4: Chest/Triceps/Calves

Day 5: Biceps/Shoulders/Abs

Day 6: Back/Lats/Legs

Day 7: Cardio

  • 40 minutes Cardio - Treadmill - 4.5 miles

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Suggestions For Others
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I am probably not qualified to give much advice but I have learned a couple things that apply to over 40 people especially. First and extremely important is to warm-up properly. For me this includes six minutes on the Elliptical machine, I start sweating at five minutes and that is why the odd number, then I do two warm-up sets of whatever exercise I am doing that day. (Example: two sets of bench with half then three quarters my workout weight) I learned this the hard way and my left elbow is still not 100% healed from going straight to curls with eighty pounds and no warm-up.

The second is to be careful with piling on too much weight. At least for me, I can not go heavy the same way I did in high school without strains or injury. What works for me is to gradually increase from set to set but not go above what I can do at least four reps without help. I am sure everyone is different but these two things I believe are important to anyone over 40.

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