Body Transformation: Kenneth Howard Body Transformation

Lifestyle Prior To Change

I stepped on the scale at the doctor's office and saw...204 lbs. Wait a minute. What? "Nurse, that can't possibly be right" I said as I'm taking my wallet and other items out of my pocket. The scale stared right back at me. 204 lbs! I knew right then something had to change.

For the majority of my life I've had what most would consider a lean/athletic build. I had an active lifestyle and was a member of my high school basketball and track teams.

As an adult I participated in adult league basketball and other athletic activities, one of which includes coaching a high school basketball team at the freshman level.

At 6'0" and 160 lbs, I ate what I wanted, when I wanted, with little to no regard to nutritional value. Gaining weight was the furthest thing from my mind.

I began weight training with the intention of adding about 10-15 lbs of muscle to my physique. I increased my protein intake with supplements (shakes and bars). Before long I was 180 lbs and feeling pretty good because I was still primarily eating what I wanted to.

Needless to say consuming supplements designed to help you gain weight combined with a diet not mindful of caloric intake is a recipe for destruction. Over the next few years I found myself tipping the scale at 190 lbs. By August of 2008 I was my heaviest (204 lbs). August of 2008 also brought personal tragedy with the sudden death of my mother.

I never used food as a crutch, but exercising took a back seat to trying to cope with the pain of losing the most influential person of my life. Also, I suffered from sleep apnea and knee pain. As a hip hop artist/songwriter/studio engineer, I was reluctant to schedule a photo shoot for my upcoming CD release because when I looked in the mirror I can honestly say I didn't like my own reflection.

How Did You Make The Change?

I saw the P90X infomercial late one night and remember thinking to myself "These guys are crazy!" After my initial shock, I realized this was exactly what I needed.

Further research on the Internet only helped to reel me in. The workouts seemed really intense and complex. What sold me were the "Before and After" pictures and videos of countless individuals that made the decision to change their lives for the better. I've always been highly skeptical of people making such claims. If something seems too good to be true, it usually is.

However; there was sincerity about P90X. These people weren't actors or professional athletes, but ordinary people. No spit shine and polish, just hard work and sweat. I convinced myself to take control and physically become the person I've always wanted to be. The timing couldn't have been better. I was all in.

Doing the workouts combined with healthy, clean eating, I immediately saw and felt results. At the end of 30 days I was down to 178 lbs. As the pounds melted away I became more energized and eager to continue pressing forward! Over the next 60 days I made even more progress.

On day 90 I weighed in at a lean 160 lbs. More importantly, I was sleeping much better and my knee problems were virtually non-existent. Pleased with my results, I knew I still had plenty of work to do in order to sculpt myself into elite shape.

Currently I'm in my 5th round of P90X (entering my 13th month), and in the best shape of my life. I recently began incorporating INSANITY into my workouts as well.  Compared to my "before" pictures, I'm a shell of my former self. What I've lost in unwanted inches and pounds, I've more than compensated for in health and over-all happiness.

Hindsight being 20/20, I wish I had access to a workout of this caliber while I was in high school and college, however; it's better late than never. My results from P90X are staggering. So far I've lost 55 lbs and countless inches, causing what I like to call "good problems" like buying new clothes because my old ones no longer fit.

My waistline is smaller now than it was in high school. Crisp cuts and bulging veins have replaced the rolls of flab. For the first time in my life I have visible abs and people are asking me for fitness advice.

As far as food cravings go, when people ask if I miss eating certain things I tell them "Yes, but being 'fit' tastes better than anything”.  I've learned that eating clean has a greater impact on your visible results than even the most intense workout regimen. Abs are not made in the gym, they're made in the kitchen!

What Was Your Diet Plan?

• Meal 1: 8 am - 2 servings Of instant oatmeal, 1 scoop of whey protein powder, multivitamin, 1000 mg vitamin C, 400 IU vitamin E.
• Meal 2: 11 am - 2 handfuls of raw almonds.
• Meal 3: 1 pm - 8 oz grilled chicken or salmon, vegetables, sweet potato or brown rice, 1000 mg flax oil.
• Meal 4: 4 pm - Protein bar or apple with 1 scoop of peanut butter.
• Meal 5: 6:30 pm - Protein shake.
• Meal 6: 8 pm - 8 oz grilled chicken or salmon, vegetables, salad.

I also consume close to 1 gallon of water a day.

What supplements did you use during your transformation?

• Whey Protein Powder
• Protein Bars
• Vitamin C
• Flax Oil
• Vitamin E
• Multivitamin

Note: Supplement schedule and dosages are shown below.

What Is Your Current Training Approach?

• Day 1 - Chest, Back and Abs.
• Day 2 - Plyometrics - Perform one hour of plyometric exercises.
• Day 3 - Arms, Shoulders, Abs and Back.
• Day 4 - Yoga or Cardio - Perform one hour of yoga or cardio exercises.
• Day 5 - Legs, Back and Abs.
• Day 6 - Cardio - Perform one hour of cardio exercise.
• Day 7 - Rest.

Advice For Others

It's never too late to begin your path to personal fitness. You have complete control.  Weight training is very honest. You get out of it what you put into it. Eating healthy and getting enough rest is just as crucial as lifting your max in the weight room if your goals are to "look" fit.

Every day presents a new challenge to be better than the day before. Give your best effort and let your training regimen work for you. It will, but only if you're disciplined enough to let it. The proof is in the pudding.

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