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Progress & Goals
164.5 Lbs.
LEAN BODY MASS
23.5 Lbs.
BODY FAT
PROGRESS HISTORY
Programs
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
codynebeker updated his weight from 186 Lbs. to 188 Lbs., a 2 Lb. gain in 39 days.
May 17, 2013 | Likecodynebeker 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
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.
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
codynebeker updated his weight from 187 Lbs. to 186 Lbs., a 1 Lb. loss in 14 days.
Apr 8, 2013 | Like
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
Visitor Comments
codynebeker updated his overall goal.
Maintain 12% BF throughout the summer