Bodybuilding.com Information Motivation Supplementation
in:
ppkieffer
20%
bf
222.6 Lbs.
wt
5'8"
ht
BodySpace Member
ppkieffer
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Member Since: Oct 23, 2009

Last Visit: May 19, 2013

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BODYGROUPS

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INSPIRED BY

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real name
Paul
age
gender
Male
location
Rochester, NY, US
gym
YMCA
occupation
Printing Industry
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Overall Goal
///
Lose Fat
Starting training for Strongman. Looking towards next summer to compete. I'll try to post photos of the insanity!!
goal physique
Athlete

Progress & Goals

BEFORE
Jan 13, 2013
CURRENT
Feb 24, 2013
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178.1 Lbs.

LEAN BODY MASS

44.5 Lbs.

BODY FAT

CURRENT WEIGHT
222.6
Lbs.
May 18, 2013
Lbs.
Save
CURRENT BODY FAT
20
%
May 4, 2013
%
Save

PROGRESS HISTORY

Weight Body Fat Lean Body Mass
Lbs.
2011-01-02,2011-01-05,2011-01-10,2011-01-18,2011-01-31,2011-02-07,2011-02-13,2011-02-21,2011-02-28,2011-03-07,2011-03-27,2011-04-11,2011-04-28,2011-05-05,2011-05-09,2011-06-08,2011-06-21,2012-03-02,2012-03-21,2012-03-24,2012-03-31,2012-04-07,2012-04-14,2012-04-22,2012-05-05,2012-05-12,2012-05-26,2012-06-02,2012-06-10,2012-06-17,2012-06-23,2012-06-30,2012-07-07,2012-07-14,2012-07-21,2012-07-28,2012-08-04,2012-09-01,2012-10-13,2012-10-20,2012-11-03,2012-11-10,2012-11-17,2012-12-01,2012-12-08,2012-12-15,2012-12-22,2012-12-30,2013-01-12,2013-01-13,2013-01-19,2013-01-26,2013-02-02,2013-02-09,2013-02-16,2013-02-23,2013-03-02,2013-03-09,2013-03-16,2013-03-23,2013-03-30,2013-04-06,2013-04-13,2013-04-20,2013-05-04,2013-05-11,2013-05-18
221.3,217.4,208.5,204.4,204.4,200.8,200,197.4,198.2,193.6,192.6,188,194,195.5,196,196.8,198.9,220,220,223,219.4,215.6,217.2,219,218.5,220.2,223.8,224.4,225,224.2,227,226,224.8,223.6,222.4,224,226.8,228.6,227,228.6,232.8,234,234.8,236.2,240,238.2,239.2,240.8,241.2,241.5,235,233.4,233.4,233.2,233.8,233,232.6,229.6,228.4,226.8,224.2,223.6,222.4,225,224.4,224.4,222.6
Oct 12, 2013
205 Lbs.
%
2011-01-02,2011-01-05,2011-01-10,2011-02-07,2011-02-13,2011-02-21,2011-03-27,2011-05-05,2012-03-02,2012-03-21,2012-03-24,2012-04-07,2012-04-22,2012-05-12,2012-06-23,2012-07-21,2012-10-13,2012-11-03,2012-11-17,2012-12-01,2012-12-30,2013-01-13,2013-02-12,2013-03-16,2013-03-23,2013-05-04
24,24,23,21.5,21,20,18.5,18.2,20,20,19.5,19.2,19,19.5,19.5,18.5,18,18.5,18.2,18,25,25,24,23,22,20
Oct 12, 2013
12 %
Lbs.
2011-01-02,2011-01-05,2011-01-10,2011-01-18,2011-01-31,2011-02-07,2011-02-13,2011-02-21,2011-02-28,2011-03-07,2011-03-27,2011-04-11,2011-04-28,2011-05-05,2011-05-09,2011-06-08,2011-06-21,2012-03-02,2012-03-21,2012-03-24,2012-03-31,2012-04-07,2012-04-14,2012-04-22,2012-05-05,2012-05-12,2012-05-26,2012-06-02,2012-06-10,2012-06-17,2012-06-23,2012-06-30,2012-07-07,2012-07-14,2012-07-21,2012-07-28,2012-08-04,2012-09-01,2012-10-13,2012-10-20,2012-11-03,2012-11-10,2012-11-17,2012-12-01,2012-12-08,2012-12-15,2012-12-22,2012-12-30,2013-01-12,2013-01-13,2013-01-19,2013-01-26,2013-02-02,2013-02-09,2013-02-16,2013-02-23,2013-03-02,2013-03-09,2013-03-16,2013-03-23,2013-03-30,2013-04-06,2013-04-13,2013-04-20,2013-05-04,2013-05-11,2013-05-18
168.2,165.2,160.5,157.4,157.4,157.6,158,157.9,158.6,154.9,157,153.2,158.1,159.8,160.2,160.9,162.6,176,176,179.5,176.6,174.1,175.4,177.4,177,177.3,180.2,180.6,181.1,180.5,182.7,181.9,181,180,181.3,182.6,184.8,186.3,186.1,187.5,189.7,190.7,191.9,193.7,196.8,195.3,196.1,180.6,180.9,181.1,176.2,175,175,177.2,177.7,177.1,176.8,174.5,175.9,176.9,174.9,174.4,173.5,175.5,179.5,179.5,178.1
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LATEST MEASUREMENTS

  • Waist
    39.5" no change in 28 days
    May 11, 2013
  • Arms
    15" a gain of 0.2" in 28 days
    May 11, 2013
  • Chest
    45" a loss of 0.1" in 28 days
    May 11, 2013
  • Thighs
    25.3" a loss of 0.2" in 28 days
    May 11, 2013
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Programs

  • WORKOUT
  • NUTRITION
  • SUPPLEMENTS
  • MOTIVATION

My Workout Philosophy View My Full Workout Program

My Workout Program

I'm trying something new, but it feels natural: Powerlifting and Strongman. I've always been drawn to those specidic lifts and events. Although I want the bodybuilder physique I am thinking that I will pursue this avenue for a bit while I work on my shape. It's been very saitsfying and it's fitting my lifestyle. (raising a family) So I am constantly looking for advice, techniques and motivation. Hopefully I will compete in the near future although I am training for the "big" lifts at home as my gym doesn't really like you doing them there ut it the one I can afford! When I do some I'll be sure to post some photos...

My Nutrition Program View My Full Nutrition Program

2013 Fat Cutting (Attempt 2)

PREFACE: Any Help of Feedback is GREATLY Appreciated. 
               I am working Gluten Free, Post radiation therapy for Grave Disease (Thyroid Disorder) 
               and overall hyper-sensitive digestive system. Thanks!

I workout first thing in the morning before work. I am broke so instead of affording a nutritionist I have been studying a ton of diets and using some intuition (which I hope pays off), here is my latest attempt.
Results to be posted.

5:30am Wake/Preworkout - 1 Scoop Dymatize Elite Whey Protien, 50g Oats

7:00 am Post Workout - 2 Scoops Dymatize Elite Whey Protien, 5g Dymatize Micronized Creatine, 
                                    100g Oats

9:00am Meal 1 - 2 Slices Gluten Free Bread (or 5oz Sweet Potato), 6 Egg Whites

11:30am Meal 2 - 100g Black Beans, 4oz Chicken, 1/2 Cup Broccoli

2:30pm Meal 3 - 4oz Chicken, 1/2 Cup Broccoli, 1 Scoop Dymatize Elite Whey Protien

5:00pm Meal 4 - 4oz 80/20 Beef, 2" Block Extra Sharp Cheddar Cheese, Multivitamin

7:00pm Meal 5 - 4oz Chicken, 1Tbs Extra Virgin Olive Oil

10:00pm Pre-Bed Meal 6 - 2 Scoop Dymatize Elite Whey Protien, 1 TBS Natural Peanut Butter, GABA, ZMA

Macro Breakdown:
  Calories - 3050
  Protien - 356
  Carbs - 205
  Fat - 100

My Supplement Program View My Full Supplement Program

Simple is Easy for now...

(See Nutrition for times)

Dymatize Elite Protien

Dymatize Creatine

Dymatize GABA

Bodybuilding.com ZMA

Bodybuilding.com Multivitamin

My Motivation Program View My Full Motivation Program

Tough

Well this is tough. Besides using Bodybuilding.com, there is not much except shear determination. I have 1 (yes 1) other person I know who trains their body. He keeps me going on days I feel lost. And I can always log on here to see other people's successes and losses and how they keep it balanced. And let's face it, my kids are the best motivator. I look at them and realize I do not want them to see their dad suffer from a triple bypass that almost killed him like I did...

Otherwise I'd say I make motivation all around me. I see a slob walking down the street and I think " yeah go suffer some more under your own weight"... or I see a younger guy than me deal with self-inflicted health issues and I say "serves you right". Don't get me wrong, I'm not a total dick. I had my days when I was stupid too. But to be honest, I need to see that in others to remind me of where to stay away from. It keeps me focused. Think what you will, it's me.

I would suggest this to anyone though... you will only find the motivation that works for you. Don't be ashamed of it. Own it. Motivation is personal, make it stick.

What ppkieffer Is Up To

ppkieffer updated his weight from 224.4 Lbs. to 222.6 Lbs., a 1.8 Lb. loss in 7 days.

222.6 Lbs.
May 18, 2013 |
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ppkieffer Inches still headed down, weight the same... muscle gain and fat loss? Hope so. Fat loss is waaaay harder than I thought.

May 11, 2013 |
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ppkieffer measured his arms at 15 in., a gain of 0.2 in. in 28 days and measured 8 other body parts.

15 in.
May 11, 2013

ppkieffer updated his weight from 224.4 Lbs. to 224.4 Lbs., no change in 7 days.

224.4 Lbs.
May 11, 2013 |
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ppkieffer updated his weight from 225 Lbs. to 224.4 Lbs., a 0.6 Lb. loss in 14 days.

224.4 Lbs.
May 4, 2013 |
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ppkieffer updated his body fat from 22% to 20%, a loss of 2% in 42 days.

20%
May 4, 2013 |
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ppkieffer Starting Phase 5 of Fitness Poynters PFD Plan Monday... Progress is well, Here we go!!

May 4, 2013 |
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ppkieffer This is the toughest work I've ever put my body through.....

Apr 22, 2013 |
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ppkieffer updated his weight from 222.4 Lbs. to 225 Lbs., a 2.6 Lb. gain in 7 days.

225 Lbs.
Apr 20, 2013 |
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ppkieffer Pushing through flaired-up injuries... can't help but wonder if I started earlier in life if I could have avoided so many mistakes.

Apr 16, 2013 |
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ppkieffer I never knew how hard you REALLY have to work to start achieving your goals... But I'm having fun with the journey!

Apr 13, 2013 |
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ppkieffer measured his arms at 14.8 in., a loss of 0.2 in. in 7 days and measured 8 other body parts.

14.8 in.
Apr 13, 2013

ppkieffer updated his weight from 223.6 Lbs. to 222.4 Lbs., a 1.2 Lb. loss in 7 days.

222.4 Lbs.
Apr 13, 2013 |
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ppkieffer added a new profile photo.

Apr 8, 2013

ppkieffer added 3 new photos to his progress photos.

Apr 8, 2013
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About Me

About Me:
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Visitor Comments

Leave a Comment
helenawf
helenawf Hello. Thanks! Rest? What is that? LOL, yes, occasionally:D Hugs, Wendy Apr 10, 2013 4:37pm
MexicanMauler
MexicanMauler Thank you so much bud for the kind words. Today I did return to the gym and killed it. Mar 18, 2013 10:34pm
NWjack
NWjack That would be great! Thanks man! Mar 16, 2013 11:16pm
helenawf
helenawf Hi. Thank you. I used a local photographer for many of my pics but got the chance to work with a photographer in Spokane, WA last fall. Hugs, Wendy Feb 25, 2013 11:04pm
kwb37
kwb37 hey bud how are you? i am doing well. This past week has been rough with everything going on all at once. My wife is pregnant so that takes some time, we have had very busy nights and work has been insane. So I am hoping to get back to the gym this week. It may actually be nice to have that week off to let my system rest and now hit it again for the next 5 weeks. hope all is well for you Feb 25, 2013 10:06pm
pchapagan
pchapagan Still trying to gain muscle but loose fat ... the loosing fat part seems to be easier. I kinda took a little break from my plan since I kept getting interrupted. Life should mellow out here in a little once school is over. Feb 25, 2013 9:14am
Kevin Mattson
Kevin Mattson Hey Paul, I love your outdoor gym shot there! Looks like my kind of gym for sure!!! Yeah, right now I am into Bodybuilding Transformations. Trying to build up some Powerful Legs... cause I am doing my first Amateur BB show. I love to train with boxing and MMA too. Although I an not professional or anything. I would love to pursue some training... although classes are too expensive for me right now. Have a great day brother... Train Hard, Train Safe. Feb 24, 2013 9:17am
patricku9
patricku9 doing good thanks, making the most of it before the heat comes and I lose my intensity. How about you? Feb 23, 2013 9:57pm
patricku9
patricku9 going light high reps for another week, joints have been aching. Then back to heavy, 5 rep range. You're a Beast. Feb 17, 2013 9:30am
stanr
stanr Freinds at the gym my daughter just kinda want say I have done one it has been alot of work if you do it I think ya have to have a posing coach have a great week Feb 5, 2013 5:54am
tcole7697
tcole7697 Nice well hopefully you find what works best for you in your diet good luck! Jan 24, 2013 8:11pm
tcole7697
tcole7697 Looks like your doing good man that's a ton of protein and you keeping your carbs and fat down one thing I've noticed for some reason though is not many people are adding dextrose to there post workout shake dextrose is a quick obsorbing carb which helps restore your glycogen store and helps you receive protein fader to your muscles you should check it out they also use maltodextrin but dextrose is the natural food form my scientifically modified Jan 24, 2013 6:57pm
kwb37
kwb37 How is the ZMA? Any benefits? Jan 24, 2013 5:27pm
kwb37
kwb37 it is. I like it. It is pretty intense. The only thing is trying to find the right weights. Not very often do you do 40 reps. It is hard to judge which weight to go with. I like it so far because i am spent at the end of a work out.Good luck Jan 20, 2013 8:29pm
kwb37
kwb37 Going well. I am getting close to the end of week two. I am trying to gain a little muscle before I cut back to show the gains. I am doing the DTP work outs and they are killer. Glad things are going well. Jan 20, 2013 10:12am
colbey01
colbey01 progress it is . It is going good. Of course like everyone, we want it now. Just staying focused. Keep up the good work; Jan 19, 2013 10:12pm
Laaaren03
Laaaren03 Thank you for the kind compliment. Jun 18, 2012 4:01pm
Laaaren03
Laaaren03 Thanks friend! Been working hard. Can't wait to post new pics. The transformation is incredible from two weeks ago. Got the full 6 now! Jun 4, 2012 10:42am
larrysmojo
larrysmojo Hey bro... yeah I'm still staying fairly lean. Trying to gain some mass so body fat has gone up a little. Figure its about time to start cutting again. JOY!!!!!!! How's your training going? Jun 4, 2012 9:10am
RyanThames
RyanThames pretty good man pretty good you? Jun 3, 2012 10:51am

Information. Motivation. Supplementation.

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