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Kica's Desire To Shape Up Led To This Amazing Transformation

Kica wasn't planning to enter his first competition, but was talked into it at the last minute. Now, he lives for the physique stage.

In 1990, Kica Loliyong completed boot camp for the Marine Corps, logging the highest scores in his platoon on the physical fitness test. He served in Operation Desert Storm and was active, strong, and healthy—"a lean, mean fighting machine," he says.

More than two decades later, the phrase had changed from lean and mean to "comfortable."

"Over the years, I realized I'd settled into a traditional suburban lifestyle," he says. "Compounded with business travel and comforted by the fact that everyone around me looked the same from a physical standpoint, I thought it was OK."

Realizing that he wasn't happy with his body, Kica started to kick around the idea that he didn't have to be out of shape just because he was pushing 50 and everyone else his age seemed to be. So, he started making changes, one small step at a time. His results surprised even him, and, while he hadn't planned to initially, those results led him to enter his first competition. Now, he's an active physique competitor.

This is Kica's story.

Before
Before 215 lbs.
After
After 153 lbs.
Age: 46
Height: 5'6"
Weight: 215 lbs.
Body Fat: 25%
Age: 47
Height: 5'6"
Weight: 153 lbs.
Body Fat: 4-6%

What prompted your transformation in the first place?

My weight gain came a couple of years after I retired from the Marine Corps and started working as a traveling sales representative. Long drives, a sedentary lifestyle, and fast food were the norm. I put on weight, and it got worse as I assumed managerial positions. I allowed my job to run my life, and I made no time for exercise.

What was your turning point or "aha" moment?

A few days after my 46th birthday, I realized I had simply accepted that my physique was what I ought to look like at that stage of my life. I weighed 215 pounds and had a 38-inch waist. I felt so mediocre, but the vast majority of my work colleagues and friends all looked the same, from a physical standpoint. I felt like I just belonged in their category.

Still, in the back of my head, there was always a voice saying that if I wanted to be healthy and live a long life, I needed to improve my fitness. There wasn't any specific event; I just realized I'd constantly been thinking about it, so I decided to take small steps.


What small steps did you take?

The first thing I did was quit drinking alcohol. I have not had a single drop since August 2013. Next, I cleaned out my fridge, drafted a nutrition plan of my own, and restocked my fridge with only healthy items. Finally, I put together a lifting regimen, and I started my transformation journey.

What did your diet plan look like and how did you design it?

I wasn't scientific about my diet. I drew on experience and did some research into nutrition. From there, it was all trial and error to tweak my meal plan and find out what foods my body responded to best. I didn't even really measure portion sizes then. Now, I know about macros, so I'm careful to track those. A typical day looks about like this:

Meal 1

Egg 1


Egg whites 4


Oats 1 cup


Meal 2

Chicken breast 6-8 oz.


Broccoli 3/4 cup


Quinoa 1/2 cup


Meal 3

Plain yogurt 1/2 cup


Rice cake 3/4 cup


Almond butter 2 tbsp



Meal 4

Chicken breast 6-8 oz.


Asparagus 1/2 cup


Brown rice 1/2 cup


Meal 5: Pre-workout

Salmon 4-6 oz.


Sweet potato 1/2 cup


Spinach 1/2 cup


Honeydew melon 1/2 cup


Meal 6: Post-workout
Meal 7

Chicken breast 6-8 oz.


Salad 1 serving


Olive oil 1 tbsp


Meal 8

What about your workout routine? How did you design that?

When I first started, I had no idea what I was doing from a physiological standpoint. I just relied on muscle memory I'd built up previously, and forged on. I also worked out seven days a week for the first 20 months of my transformation, which is too frequent. I made many mistakes along the way that resulted in muscular and joint pain, due to lack of rest and knowledge of correct lifting practices. As I continued, I began reading magazines and books on fitness, picking up the best practices. Those tips were key to me being able to sustain this lifting lifestyle.


Was it difficult working out seven days a week? How did you keep yourself motivated through that kind of grind?

It was so hard working out seven days straight. My joints started hurting as I moved to heavier weights, and I was always exhausted, but I just knew that I had to keep grinding away. When my clothes began to fit better and my physique started to change, I felt like I was on the right track. That's what it was all about.

Of course, as I read more into fitness I realized my mistakes and began making adjustments, like allowing my body some rest. Surprise, surprise—the aches and joint pains went away. The motivation was watching my physique improve, my clothing sizes shrink, and having my friends look at me in admiration.

What do your workouts look like now?

Day 1: Legs
1

Barbell Squat

4 sets of 12 reps
Barbell Squat Barbell Squat

2

Dumbbell Sumo Squat (shown with kettlebell)

4 sets of 12 reps
Kettlebell Sumo Squat Kettlebell Sumo Squat

3

Leg Press

3 sets of 15 reps
Leg Press Leg Press

4

Dumbbell Lunge

4 sets of 12 reps
Dumbbell Lunges Dumbbell Lunges

5

Leg Extension

3 sets of 15 reps
Leg Extensions Leg Extensions

6

Leg Curl

3 sets of 15 reps
Seated Leg Curl Seated Leg Curl

Superset:
7

Cable Kick-back

3 sets of 15 reps
One-Legged Cable Kickback One-Legged Cable Kickback

Calf Raise

3 sets of 20 reps
Standing Calf Raises Standing Calf Raises

8

Bike

30 min.
Bicycling, Stationary Bicycling, Stationary

Day 2: Back and Biceps
1

Wide-Grip Pull-Up

4 sets of 10-12 reps
Wide-Grip Pull-Up Wide-Grip Pull-Up

2

Lat Pull-down

4 sets of 12 reps
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

3

Seated Cable Row

4 sets of 12 reps
Seated Cable Rows Seated Cable Rows

4

Bent-Over Dumbbell Row

4 sets of 12 reps
Bent Over Two-Dumbbell Row Bent Over Two-Dumbbell Row

5

Back Extensions

3 sets of 15 reps
Hyperextensions (Back Extensions) Hyperextensions (Back Extensions)

6
Barbell Curl Barbell Curl

7
Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl

8

Standing Rope Bicep Curl

3 sets of 15 reps
Cable Hammer Curls - Rope Attachment Cable Hammer Curls - Rope Attachment

9

Hanging Leg Raise (weighted)

4 sets of 12 reps
Hanging Leg Raise Hanging Leg Raise

10

Lying Leg Raise (weighted)

4 sets of 25 reps
Flat Bench Lying Leg Raise Flat Bench Lying Leg Raise

11

Decline Ab Crunch (weighted)

4 sets of 20 reps
Decline Crunch Decline Crunch

12

Bike

30 min.
Bicycling, Stationary Bicycling, Stationary

Day 3: Chest and Triceps
1

Dumbbell Bench Press

4 sets of 12 reps
Dumbbell Bench Press Dumbbell Bench Press

2

Incline Dumbbell Press

4 sets of 12 reps
Incline Dumbbell Press Incline Dumbbell Press

Superset:
3
Decline Dumbbell Bench Press Decline Dumbbell Bench Press

Medicine-Ball Push-Up

4 sets of 12 reps
Medicine-Ball Push-Up Medicine-Ball Push-Up

4

Butterfly

4 sets of 12 reps
Butterfly Butterfly

5

Dumbbell Pull-over

4 sets of 12 reps
Bent-Arm Dumbbell Pullover Bent-Arm Dumbbell Pullover

6
Tricep Dumbbell Kickback Tricep Dumbbell Kickback

7

Triceps V-Bar Push-down

3 sets of 15 reps
Triceps Pushdown - V-Bar Attachment Triceps Pushdown - V-Bar Attachment

8
Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension

9

Bike

30 min.
Bicycling, Stationary Bicycling, Stationary

Day 4: HIIT Cardio
Day 5: Shoulders and Triceps
1

Machine Shoulder Press

4 sets of 12 reps
Machine Shoulder (Military) Press Machine Shoulder (Military) Press

2

Reverse Machine Flyes

3 sets of 15 reps
Reverse Machine Flyes Reverse Machine Flyes

3
Standing Alternating Dumbbell Press Standing Alternating Dumbbell Press

4

Lateral Dumbbell Raise

4 sets of 12 reps
Side Lateral Raise Side Lateral Raise

5

Front Dumbbell Raise

4 sets of 12 reps
Front Dumbbell Raise Front Dumbbell Raise

6

Dips - Triceps Version (weighted)

4 sets of 10-12 reps
Dips - Triceps Version Dips - Triceps Version

7
Tricep Dumbbell Kickback Tricep Dumbbell Kickback

8
Triceps Pushdown Triceps Pushdown

9
Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension

10

Elliptical

30 min.
Elliptical Trainer Elliptical Trainer

Day 6: Upper/Lower-Body Combination
Superset:
1

Leg Press

3 sets of 15 reps
Leg Press Leg Press

Jefferson Squat

3 sets of 15 reps
Jefferson Squats Jefferson Squats

Superset:
2

Barbell Bench Press

3 sets of 15 reps
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

Push-up

4 sets of 20 reps
Pushups Pushups

Superset:
3

Dumbbell Shoulder Press

4 sets of 12 reps
Dumbbell Shoulder Press Dumbbell Shoulder Press
Seated Bent-Over Rear Delt Raise Seated Bent-Over Rear Delt Raise

4

Barbell Curl

3 sets of 15 reps
Barbell Curl Barbell Curl

5

Concentration Curl

3 sets of 15 reps
Concentration Curls Concentration Curls

6

Dips - Triceps Version

3 sets of 15 reps
Dips - Triceps Version Dips - Triceps Version

7

Seated Triceps Press

3 sets of 15 reps
Seated Triceps Press Seated Triceps Press

Superset:
8

Plank

4 sets at 2 min.
Plank Plank

Lying Leg Raise

4 sets of 50 reps
Flat Bench Lying Leg Raise Flat Bench Lying Leg Raise

Superset:
9

V-Up

4 sets of 20 reps
Jackknife Sit-Up Jackknife Sit-Up

Flutter Kick

4 sets of 100 reps
Flutter Kicks Flutter Kicks

10

Bike

30 min.
Bicycling, Stationary Bicycling, Stationary

Day 7: Rest

How did you end up competing for the first time? How did you prepare?

I called a show promoter, Patricia Valenti, to buy tickets to go and watch the Gold Coast Fitness Championships in Florida in April 2015. We started talking, and somehow during the conversation she talked me into signing up to compete. The competition was 10 days away, so I scoured the Internet and found an article titled "How To Prepare For Your First Bodybuilding Competition" on Bodybuilding.com. I took it as gospel and followed every step. Out of a class of nine competitors, I ended up taking third place in the Men's Physique Open category. On top of that, I was the oldest competitor in my class. It sparked a competitive drive for me, and I've competed regularly since.


How did Bodybuilding.com help you with your transformation?

Bodybuilding.com has been an invaluable resource. It's where I solidified my nutrition plan by learning to count macros. It's where I learned that I needed to let my body rest to avoid sore joints. It's what got me ready for my first competition.