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Sun Mar 11 16:43:16 PDT 2012
Fit Status /// View History
ISSA Fitness trainer certification complete to add to my ACE personal trainer certification Time to build up the business & add some clients
May 26, 2012 3:05am
Motivation Level:
- 1
- 2
- 3
- 4
- 5
- 6
- 7
- 8
- 9
- 10
Background
When I Started: Jul 2009
HOW I STARTED:
Started lifting when I turned 30 and found the furniture had been rearranged and my chest had sunk to my drawers. I gained 8" on my waist and 50# by age 42 so when I graduated with my BS I decided to try to get back in shape. At 44 a catalyst pushed me to get in my best shape ever.
WHY I LOVE IT:
I love the healthy feeling I get and knowing it will help me now and into the future. I love eating healthy and the whole fitness life style. I love the results I see when I am focused on living and eating healthy. The energy and stanima I have now and plan to keep into my 100's. Shooting for 7% body fat and staying in single digits year round. I don't believe in a bulking phase this is for my health and testimony, it makes me feel great.
randyallen's Progress & Goals
Progress Photos
Lbs.
2012-04-05, 2009-08-15, 2009-08-24, 2009-09-04, 2009-09-05, 2009-09-10, 2009-09-12, 2009-09-15, 2009-09-18, 2009-09-30, 2009-10-02, 2009-10-04, 2009-10-09, 2009-10-10, 2009-10-14, 2009-10-17, 2009-10-18, 2009-10-25, 2009-10-30, 2009-10-31, 2009-11-03, 2009-11-05, 2009-11-08, 2009-11-12, 2009-11-13, 2009-11-14, 2009-11-16, 2009-11-17, 2009-11-25, 2009-11-28, 2009-11-29, 2009-11-30, 2009-12-01, 2009-12-02, 2009-12-03, 2009-12-04, 2009-12-06, 2009-12-08, 2009-12-09, 2009-12-10, 2009-12-11, 2009-12-13, 2009-12-18, 2009-12-19, 2009-12-23, 2009-12-26, 2009-12-30, 2010-01-01, 2010-01-10, 2010-01-12, 2010-01-16, 2010-01-17, 2010-01-23, 2010-02-07, 2010-02-11, 2010-02-24, 2010-02-27, 2010-02-28, 2010-03-02, 2010-03-03, 2010-03-13, 2010-03-14, 2010-03-16, 2010-03-18, 2010-03-22, 2010-03-24, 2010-03-28, 2010-03-31, 2010-04-04, 2010-04-11, 2010-04-27, 2010-05-15, 2010-05-18, 2010-05-23, 2010-05-30, 2010-06-06, 2010-06-13, 2010-06-26, 2010-06-28, 2010-06-30, 2010-07-02, 2010-07-05, 2010-07-15, 2010-07-27, 2010-08-12, 2010-10-02, 2010-11-18, 2012-01-17, 2012-01-27, 2012-02-04, 2012-02-12, 2012-02-21, 2012-02-24, 2012-02-25, 2012-03-02, 2012-03-14, 2012-03-16, 2012-03-22, 2012-03-23, 2012-04-05, 2012-04-08, 2012-04-13, 2012-04-15, 2012-04-16, 2012-04-24, 2012-05-02, 2012-05-07, 2012-05-21
210.0, 206.0, 206.0, 204.0, 203.0, 202.0, 201.0, 202.0, 201.0, 202.3, 200.5, 199.0, 201.5, 198.8, 199.2, 197.8, 197.0, 196.0, 194.5, 196.5, 195.0, 194.0, 193.0, 194.0, 19.1, 191.5, 190.1, 193.5, 197.0, 196.0, 195.0, 193.5, 193.0, 190.4, 193.0, 187.0, 196.0, 199.0, 200.0, 200.0, 202.0, 203.0, 205.0, 208.0, 207.0, 210.0, 207.1, 210.0, 208.0, 210.0, 208.4, 209.5, 210.0, 209.0, 211.0, 209.6, 207.0, 208.5, 209.5, 206.0, 211.0, 210.0, 209.6, 208.2, 211.4, 207.0, 205.0, 204.0, 205.5, 205.0, 210.0, 214.0, 212.0, 208.0, 205.0, 203.0, 202.0, 200.0, 201.0, 199.5, 199.0, 202.0, 200.0, 215.0, 218.0, 213.0, 210.0, 220.0, 219.0, 216.0, 215.0, 214.0, 213.0, 212.0, 210.0, 208.5, 210.0, 212.0, 210.0, 210.0, 209.0, 207.0, 206.0, 205.0, 207.0, 203.0, 206.0, 209.0
2012-06-10
200 Lbs.
TIME UNTIL GOAL:
15 days
Jun 10, 2012
Start:
206 Lbs.
Goal:
200 Lbs.
Jun 10, 2012
%
2012-04-05, 2009-08-15, 2009-08-24, 2009-09-05, 2009-09-07, 2009-09-15, 2009-09-30, 2009-10-14, 2009-11-03, 2009-11-22, 2009-11-29, 2009-12-04, 2009-12-06, 2009-12-08, 2009-12-09, 2009-12-13, 2009-12-18, 2010-01-02, 2010-03-02, 2010-04-04, 2010-05-15, 2010-05-18, 2010-05-30, 2010-06-06, 2010-06-13, 2010-06-26, 2010-07-02, 2010-07-15, 2010-07-27, 2010-08-12, 2010-08-25, 2010-10-02, 2010-12-04, 2012-01-17, 2012-02-04, 2012-02-12, 2012-02-24, 2012-03-02, 2012-03-14, 2012-03-16, 2012-03-23, 2012-04-05, 2012-04-13, 2012-04-20, 2012-04-24, 2012-05-07, 2012-05-21
8.0, 10.0, 13.5, 12.0, 12.0, 11.5, 10.5, 9.5, 8.0, 7.0, 6.5, 5.0, 6.5, 7.0, 8.0, 8.0, 8.5, 9.0, 8.0, 7.0, 8.5, 8.0, 7.0, 6.5, 6.5, 6.0, 5.2, 4.5, 6.0, 8.5, 9.0, 7.5, 8.0, 12.0, 11.0, 10.0, 10.0, 9.0, 8.0, 7.5, 7.0, 8.0, 7.5, 6.5, 7.0, 7.0, 7.0
2012-06-10
5 %
TIME UNTIL GOAL:
15 days
Jun 10, 2012
Start:
10%
Goal:
5%
Jun 10, 2012
Lbs.
2009-08-15, 2009-08-24, 2009-09-04, 2009-09-05, 2009-09-10, 2009-09-12, 2009-09-15, 2009-09-18, 2009-09-30, 2009-10-02, 2009-10-04, 2009-10-09, 2009-10-10, 2009-10-14, 2009-10-17, 2009-10-18, 2009-10-25, 2009-10-30, 2009-10-31, 2009-11-03, 2009-11-05, 2009-11-08, 2009-11-12, 2009-11-13, 2009-11-14, 2009-11-16, 2009-11-17, 2009-11-25, 2009-11-28, 2009-11-29, 2009-11-30, 2009-12-01, 2009-12-02, 2009-12-03, 2009-12-04, 2009-12-06, 2009-12-08, 2009-12-09, 2009-12-10, 2009-12-11, 2009-12-13, 2009-12-18, 2009-12-19, 2009-12-23, 2009-12-26, 2009-12-30, 2010-01-01, 2010-01-12, 2010-02-24, 2010-02-27, 2010-02-28, 2010-03-02, 2010-03-03, 2010-03-14, 2010-03-22, 2010-03-24, 2010-03-28, 2010-03-31, 2010-04-04, 2010-04-11, 2010-05-15, 2010-05-18, 2010-05-23, 2010-05-30, 2010-06-06, 2010-06-13, 2010-06-26, 2010-06-28, 2010-06-30, 2010-07-05, 2010-07-15, 2010-07-27, 2010-08-12, 2010-10-02, 2012-01-17, 2012-01-27, 2012-02-04, 2012-02-12, 2012-02-21, 2012-02-24, 2012-02-25, 2012-03-02, 2012-03-14, 2012-03-16, 2012-03-22, 2012-04-05, 2012-04-08, 2012-04-13, 2012-04-15, 2012-04-16, 2012-04-24, 2012-05-02, 2012-05-21
185.4, 178.2, 179.5, 178.6, 177.8, 177.9, 178.8, 177.9, 181.1, 179.4, 178.1, 182.4, 179.9, 180.3, 179.0, 178.3, 180.3, 178.9, 180.8, 179.4, 178.5, 177.6, 178.5, 17.8, 178.1, 176.8, 180.0, 183.2, 183.3, 182.3, 180.9, 180.5, 180.9, 183.4, 177.6, 183.3, 185.1, 184.0, 184.0, 185.8, 186.8, 187.6, 190.3, 189.4, 191.1, 188.5, 191.1, 191.1, 192.8, 190.4, 191.8, 192.7, 189.5, 193.2, 196.6, 192.5, 190.6, 189.7, 191.1, 190.6, 195.8, 195.0, 191.4, 190.6, 189.8, 188.9, 188.0, 188.9, 189.1, 191.5, 191.0, 202.1, 199.5, 197.0, 193.6, 194.9, 192.2, 193.5, 192.6, 191.7, 190.8, 191.1, 191.8, 194.2, 197.2, 193.2, 192.3, 191.5, 190.6, 189.6, 192.5, 188.8, 194.4
Current LBM:
194.4 Lbs.
May 21, 2012
randyallen's Program
My Workout Program View My Full Workout Program
My Workout Program
Wednesday and Saturday abs 5 different exercises 2 sets each followed by 24 minutes interval HIIT cardio.
Monday: Chest/front and side delts/calves
Tuesday: back/rear delts/traps
Thursday: Quads/Hams/Calves
Friday: Bis/Tris/Forearms
I keep my lifting intense 2-3 sets with little rest accept legs so all my workouts are under 90 minutes (I prefer to keep them around 60 minutes).
I do cardio after every workout out 24-48 minutes depending on contest prep or off season.
The cardio I push as I feel trying not to burn muscle as I burn the fat but I tend to enter a zone and go harder and farther than originally planned.
Monday: Chest/front and side delts/calves
Tuesday: back/rear delts/traps
Thursday: Quads/Hams/Calves
Friday: Bis/Tris/Forearms
I keep my lifting intense 2-3 sets with little rest accept legs so all my workouts are under 90 minutes (I prefer to keep them around 60 minutes).
I do cardio after every workout out 24-48 minutes depending on contest prep or off season.
The cardio I push as I feel trying not to burn muscle as I burn the fat but I tend to enter a zone and go harder and farther than originally planned.
My Nutrition Program View My Full Nutrition Program
randyallen has not added any program information.
My Supplement Program View My Full Supplement Program
randyallen has not added any program information.
My Motivation Program View My Full Motivation Program
randyallen has not added any program information.
ISSA Fitness trainer certification complete to add to my ACE personal trainer certification Time to build up the business & add some clients
May 21, 2012
Back at it giving it my all to live the lifestyle I love. For those interested my photographer is stevensphotography1@gmail.com
Apr 26, 2012
Back at it giving it my all to reach the next level in 7 weeks June 10 is my deadline. Legs a great way to resume!
Apr 23, 2012
About randyallen
About Me:
My Favorites:
Workout Music
Jeremy Camp "Take my life"
Cheat Foods
Pepperoni Pizza preferably organic nitrate free
Ice cream homemade or organic store bought
Contest History:
NPC Midwest
Apr 24, 2010
Organization: NPC
Location: Missouri, United States
Level: Amateur Type: Men's Bodybuilding Place: 1
Location: Missouri, United States
Level: Amateur Type: Men's Bodybuilding Place: 1
Tri-Cities-Regional
Dec 5, 2009
Organization: NPA
Location: Washington, United States
Level: Amateur Type: Men's Bodybuilding Place: 2
Location: Washington, United States
Level: Amateur Type: Men's Bodybuilding Place: 2
Lifting Stats:
Members I Inspire:
dave48326
Randy has made some huge changes in his life and physique that I also aspire to . He is also a nice and friendly guy, one of the real decent people of this world!
Emaculat
The man is an absolute physical specimen! His prepping for his first competition,seeing his body in shape as well as reading his background should be enough to inspire anyone over 30.
flunit
he started lifting later in life and he's achieved a great physique.
geley%40liberty.edu
hey ive lost weight but wish i looked as good as you
Latest Forum Posts
Thu Apr 29 21:16:41 PDT 2010
Latest BodyBlog Entries
Transformation nutrition part 4
Posted in Nutrition : Apr 08, 2012 2:39pmNow for what I am doing which is considered optimal health I am in a transformational process of building or at least maintaining muscle while losing body fat so I take my total calories and divide them over eight meals (when I am just seeking optimal health I still divide them over 6-7 meals). My basic calories per meal would be 280 calories per meal but I know post- workout I need more and can process more calories so I increase it for that meal which decreases it for others. Most of my meals are in the 250 calorie range at the present and after I reach my goal weight and body fat level and...
Transformation nutrition part 3
Posted in Nutrition : Apr 08, 2012 2:38pmAnother great diet is the Mediterranean or South Beach diet because it is based on lean meats, complex carbohydrates and added healthy fats. Higher fiber foods also negate some of the calories in carbohydrates as the energy expended to digest the foods is often close to and sometimes even greater than the calories (units of energy) you get from the food. Asparagus and celery are so high in fiber they are basically a free food are as a lot of green fibrous vegetables depending on how they are prepared or what is added to them. Both of these diets also speak of portion control as the human body,...
Transformation nutrition part 2
Posted in Nutrition : Apr 08, 2012 2:37pmFor those who are Christians 1 Kings 19 is classic example of someone burned out physically, exhausted spiritually, drained mentally and emotionally who God restored physically then spiritually then emotionally. That does not mean that is the only order but it shows me that all three areas affect the other and all three must be nurtured for optima health. General nutritional facts like it takes 3500 calories burned more than needed to lose a pound or 3500 calories consumed more than needed to gain a pound seems like rocket science to some. In order to burn fat and spare muscle the types of foo...
Visitor Comments
PrimalStrongman
Thanks brother. Love seeing people transform themselves. I hopefully will be on the road to transformation as good as you once i find the right program haha little confusing to a beginner. Thanks for the friend request as well.
May 19, 2012 6:19pm
newme41
I'm so excited that you finally decided to launch your online training and coaching. You are an incredible coach and inspiration! I could have never finished my transformation without your help! I know this is your gift because I was able to do this and I live 14 hours away from you. You are amazing! I don't know of anyone that does what you do...diet manipulation, exercise plan and coaching all in one! You truly are a TRANSFORMATION COACH! God bless you Randy!!!
May 12, 2012 9:47am
Dord
Very inspirational. Thanks Randy! You look great - what a transformation, wow.
May 3, 2012 2:09pm
100%beef
I like the new look Randy. You look totally diced. Quads are especially impressive. Wowow.
Apr 29, 2012 6:56am
newme41
Thank you for putting up with me during my transformation. I've learned a lot and hope to continue learning as this has been a whole new way of living for me and my girls! You have more than just knowledge...you have the ability to apply the knowledge. Great job on your photo shoot!
Apr 22, 2012 8:58am
randyallen updated his body fat from 7% to 7%, no change in 13 days.