Bodybuilding.com Information Motivation Supplementation
in:
codynebeker
12.5%
bf
188 Lbs.
wt
6'2"
ht
BodySpace Member
codynebeker
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Reputation:

Member Since: Apr 16, 2008

Last Visit: Today, 10:42am

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BODYGROUPS

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INSPIRED BY

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real name
Cody Nebeker
age
gender
Male
location
Boise, ID, US
gym
Axiom
occupation
CM Bodybuilding.com
Overall Goal
///
Gain Muscle
Maintain 12% BF throughout the summer

Progress & Goals

BEFORE
Jul 4, 2008
CURRENT
Apr 8, 2013

164.5 Lbs.

LEAN BODY MASS

23.5 Lbs.

BODY FAT

CURRENT WEIGHT
188
Lbs.
May 17, 2013
Lbs.
Save
CURRENT BODY FAT
12.5
%
May 17, 2013
%
Save

PROGRESS HISTORY

Lbs.
2008-07-03,2008-07-04,2008-09-08,2009-04-21,2009-05-07,2009-05-14,2009-08-20,2010-03-03,2010-05-10,2010-07-19,2011-01-13,2011-03-04,2012-03-14,2012-04-16,2012-05-21,2012-07-03,2012-07-09,2012-07-20,2012-08-22,2012-10-22,2012-11-20,2012-12-13,2012-12-27,2013-01-14,2013-01-21,2013-02-11,2013-02-18,2013-03-01,2013-03-18,2013-03-25,2013-04-08,2013-05-17
150,150,151,172,177,180,174,181,184,182,184,188,182,193,200,191,195,195,193,198,196,195,193,188,186,188,186,186,188,187,186,188
%
2008-07-03,2008-07-04,2011-01-13,2012-08-22,2012-10-22,2012-11-20,2012-12-13,2012-12-27,2013-01-14,2013-01-21,2013-02-11,2013-02-18,2013-02-25,2013-03-01,2013-03-18,2013-03-25,2013-04-08,2013-05-17
12,12,14.5,14.5,14.8,14.4,14.1,13.9,14.4,13.6,12.4,12,11,11,9.7,9,9.5,12.5
Jul 20, 2013
10 %
Lbs.
2008-07-03,2008-07-04,2008-09-08,2009-04-21,2009-05-07,2009-05-14,2009-08-20,2010-03-03,2010-05-10,2010-07-19,2011-01-13,2011-03-04,2012-03-14,2012-04-16,2012-05-21,2012-07-03,2012-07-09,2012-07-20,2012-08-22,2012-10-22,2012-11-20,2012-12-13,2012-12-27,2013-01-14,2013-01-21,2013-02-11,2013-02-18,2013-03-01,2013-03-18,2013-03-25,2013-04-08,2013-05-17
132,132,132.9,151.4,155.8,158.4,153.1,159.3,161.9,160.2,157.3,160.7,155.6,165,171,163.3,166.7,166.7,165,168.7,167.8,167.5,166.2,160.9,160.7,164.7,165.5,165.5,169.8,170.2,168.3,164.5

LATEST MEASUREMENTS

  • Waist
    33" no change in 45 days
    Mar 18, 2013
  • Arms
    15.2" a loss of 0.2" in 45 days
    Mar 18, 2013
  • Chest
    40" a gain of 0.5" in 45 days
    Mar 18, 2013
  • Thighs
    23" no change in 45 days
    Mar 18, 2013
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Programs

  • WORKOUT
  • NUTRITION
  • SUPPLEMENTS
  • MOTIVATION

My Workout Philosophy View My Full Workout Program

My training is based on Jim Stoppani's Shortcut to Size

3 to 4 sets of periodized reps per week 12, 10, 8, 6  

Day 1 - Chest, Tri

Day 2 - Back, Bi

Day 3 - Shoulders, Abs

Day 4 - Legs, Calves

Day 5 - Abs and Cardio

2 Rest Days

My Nutrition Program View My Full Nutrition Program

Jim Stoppani based

Protein - 1.75 grams per pound of bodyweight

Carbs - 1.5 grams per pound

Fat - .5 grams per pound

 

Lots of eggs, chicken, tuna, brown rice, almonds, cottage cheese, turkey, whole wheat pasta & bread, low fat cheese

My Supplement Program View My Full Supplement Program

Pretty Basic

Carbs and protein pre and post workout.

Multivitamin, fish oil, creatine, and bcaa's post.

Protein shake or two during the day.

Casein at night.

My Motivation Program View My Full Motivation Program

My Motivation Program

Working at Bodybuilding.com 

The mirror 

What codynebeker Is Up To

codynebeker updated his overall goal.

Maintain 12% BF throughout the summer

May 17, 2013

codynebeker updated his body fat from 9.5% to 12.5%, a gain of 3% in 39 days.

May 17, 2013 |
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codynebeker updated his weight from 186 Lbs. to 188 Lbs., a 2 Lb. gain in 39 days.

May 17, 2013 |
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codynebeker updated his motivation program.

Working at Bodybuilding.com  The mirror 

May 1, 2013

codynebeker updated his workout program.

3 to 4 sets of periodized reps per week 12, 10, 8, 6   Day 1 - Chest, Tri Day 2 - Back, Bi Day 3 - Shoulders, Abs Day 4 - Legs, Calves Day 5 - Abs and Cardio 2 Rest Days

May 1, 2013

codynebeker updated his supplement program.

Carbs and protein pre and post workout. Multivitamin, fish oil, creatine, and bcaa's post. Protein shake or two during the day. Casein at night.

May 1, 2013

codynebeker updated his nutrition program.

Protein - 1.75 grams per pound of bodyweight Carbs - 1.5 grams per pound Fat - .5 grams per pound   Lots of eggs, chicken, tuna, brown rice, almonds, cottage cheese, turkey, whole wheat pasta & bread, low fat cheese

May 1, 2013

codynebeker added 2 new photos to his photo gallery.

Apr 30, 2013

codynebeker added a new profile photo.

Apr 30, 2013

codynebeker is now friends with Champion Chad.

Apr 17, 2013

codynebeker updated his weight from 187 Lbs. to 186 Lbs., a 1 Lb. loss in 14 days.

Apr 8, 2013 |
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codynebeker updated his body fat from 9% to 9.5%, a gain of 0.5% in 14 days.

Apr 8, 2013 |
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codynebeker Employee transformation done!

Apr 8, 2013 |
andreb and avickaci like this.
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codynebeker created a new BodyBlog entry "2013 Employee Transformation - The End".

I made it! Twelve weeks of clean eating and hard training.  I am definitely happy that I was able to commit to and complete my first ever "transformation".  I was able to achieve my goal of getting below 10% bodyfat. I started at 14.4% bf and finished at 9.5%. I am very happy with a 5% loss considering I basically maintained my overall body weight.  My strength went up and physically I feel great. This transformation really proved to me that I can set my mind to... Go to BodyBlog

Apr 8, 2013
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About Me

About Me:
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Visitor Comments

deezechawg
deezechawg Those pics turned out awesome man! Great Work! May 1, 2013 10:33am
TJN1988
TJN1988 No worries there, cardio is something I have never had trouble with. Apr 23, 2013 2:34pm
TJN1988
TJN1988 Thank you! I am really excited for it. I think it will really help me clean up my stomach area and bring out my definition a bit. Apr 23, 2013 2:26pm
Buck83
Buck83 No maintaining!!! Increase lean muscle! Apr 12, 2013 11:45am
Buck83
Buck83 Hey Dude!! You want to join Anthony, Mike, and me in a 6 week challenge? Monday April 15th to Monday May 27th. Perfect opportunity to try out a new 6 week trainer or to simply continue on the transformation path!!! Apr 12, 2013 11:13am
seanboone
seanboone Ah you dig? I think I picked it up at Urban Outfitters. Feb 13, 2013 10:37am
seanboone
seanboone Wow man, srs impressed with your gains. Gives me motivation! Jan 21, 2013 4:51pm
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