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Transformation Of The Week - Mike Kijanski.

I found preaching to my son about strength training difficult when I could barely run a mile. My goal was only to lose a few pounds but it turned into much more. Check out below to see how my life has taken a turn for the better.

Name: Mike Kijanski
Age: 38
Height: 5' 11"
Weight: 194 lbs.

212 lbs
194 lbs

Why I Got Started

Last football season I coached one of my son's football team. Throughout the season I preached to my son about increasing his strength and speed.

While in St Louis during Thanksgiving weekend, our football team attended a Mid-West National Football Tournament. The hotel we stayed in had a nice gym. My wife and I would get up early and work out.

It was tough for me to preach to my son about strength and stamina, when I was having a difficult time running a mile without stopping, and feeling like my heart was going to explode.

When we returned home, the entire family was motivated to start weight training. We sold the pool table in the den and turned it into a gym. First, I purchased an Olympic weight set and bench. Then I ordered a multi station workout center and a treadmill.

My Goals & Achievements

My goal was to trim a few pounds and get into shape, but it turned into much more. As I began to work out, it motivated my wife and children to work out also. Now we work out as a family on most nights. However, it does become a nuisance to have to wait on a piece of equipment, especially when it's in my own home.

But exercise is only part of the equation. I already knew how to work out and exercise, but I knew nothing about a proper diet. After reading fitness magazines and articles on, I learned how to eat healthy. Now the entire family eats healthy. Not only has my diet and exercise made myself and the entire family feel better, but it also brings us together as we work out together each day.

How I Did It

At first it started with me barely eating, and doing tons of cardio and weight lifting. After being miserable, hungry and tired all the time I started educating myself on nutrition. I learned the importance of eating several smaller meals throughout the day as opposed to starving myself. I also increased my protein intake dramatically.

For the first 6-8 weeks, cardio was done five times per week on a treadmill or bike. After I lost the fat I was looking to lose, I scaled back on the cardio to twice a week and stepped up on the weight lifting.

Weight lifting was done 4 days on, one day off.

Day 1 - Chest

Day 2 - Arms

Day 3 - Shoulders & Back

Day 4 - Legs

Day 5 - Off

I try to squeeze in ab workouts a little each day by doing crunches and leg raises.

This schedule was just a foundation. I think it's important to mix it up and keep the body guessing. Some days I like to work out heavy with fewer repetitions, other days I'll go light with high reps.


    Meal 1 - 1/2 cup Oatmeal; protein shake

    Meal 2 - Cup of fruit (Strawberries, raspberries, grapes, etc.)

    Meal 3 - 5-8 egg whites

    Meal 4 - Lunch (Usually consists of chicken, turkey or tuna with brown rice and a vegetable)

    Meal 5 - Protein shake

    Meal 6 - Odyssey protein bar

    Meal 7 - Dinner (Again, chicken, turkey or lean steak, with a vegetable.) Protein shake

If I get hungry between dinner and bedtime, I will have a small bowl of cottage cheese. (Slow absorbing protein).


My Future Plans

To continue with my current lifestyle. Eating healthy and working out. I would like to pack on an additional 10-15 pounds of muscle. However, at age 38, it's not as easy as when I was in high school.

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I also want to encourage and support my family in their fitness training.

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