Lifestyle Prior To Change
What was your lifestyle like prior to your transformation?
It was pretty sad slowly seeing my body loose function, my hopes and dreams I once had seemed impossible. My diet was very poor as well as my willingness to get up and move.
What was your low point or turning point?
Turning point was my little brother, a college football player, came to visit me from Oklahoma and convinced to give the gym a try since the medication I was taking was not helping me. One week into it I could feel a difference. “The iron bug bit me.” I was hooked and started going two times a day, 7 days a week.
Were there any unique challenges or circumstances that made your transformation particularly difficult?
The challenges I faced were of coarse different from a lot of people. With multiple sclerosis we get fatigued and tired really easy. It was hard trying to push myself to workout 30-40 minutes. I had to constantly remind myself the only one that is going to hold me back is myself. So I would push harder and eventually fatigue was something I no longer had to worry about.
What was your transformation timeline?
- Milestone: Full function of legs without the pain of multiple sclerosis - 3/2011.
- Milestone: Made it in Flex magazine for a USPlabs ad - 04/2012.
- Milestone: Made cover of USPlabs ASTERIOD stack manual - 07/2012.
Kevin's Training Approach
What was your weight training approach and split during your transformation?
I trained for strength to build something from nothing.
Please add a workout that worked best for you:
- Monday - Chest
- Tuesday - Shoulders
- Wednesday - Back and Triceps
- Thursday - OFF
- Friday - Legs
- Saturday - Cardio and Abs
- Sunday - OFF
| Chest | ||
|---|---|---|
| Exercise | Sets | Reps |
| Cable Crossover | 3 | 20 |
| Low Cable Crossover | 3 | 20 |
| Incline Dumbbell Flye | 3 | 10-15 |
| Bench Press | 3 | 10 |
| Shoulders and Traps | ||
|---|---|---|
| Exercise | Sets | Reps |
| Upright Row | 3 | 20 |
| Shoulder Press | 3 | 10 |
| Cable Upright Row | 4 | 10 |
| Cable Lateral Raise | 3 | 10 |
| Back and Triceps | ||
|---|---|---|
| Exercise | Sets | Reps |
| One Arm Dumbbell Row | 4 | 10 |
| Pull Up | 3 | 15 |
| Dumbbell Skullcrusher | 3 | 10 |
| Behind the Back Cable Curl | 3 | 10 |
| Rope Tricep Extension | 4 | 10 |
| Straight Arm Lat Pull Down | 3 | 10 |
| Reverse Grip Lat Pull Down | 3 | 10 |
| Legs | ||
|---|---|---|
| Exercise | Sets | Reps |
| Front Squat | 3 | 10 |
| Dumbbell Step Up | 3 | 15 |
| Leg Press | 3 | 10 |
| Seated Calf Raise | 3 | 10 |
| Reverse Hack Squat | 3 | 10 |
| Cardio and Abs | ||
|---|---|---|
| Exercise | Sets | Reps |
| Run | 2 Miles | |
| Leg Throws | 10 - Left, Right, Center | |
| Side Oblique Crunch | 3 | 10 |
| Decline Sit Up | 2 | 20 |
| Plank | 3 | 60 Seconds |
| Side Plank | 3 | 60 Seconds |
| Jumping Jack | 2 | 50 |
| High Step | 2 | 50 |
| Up Down Push Up | 2 | 20 |
Please detail your cardio approach during your transformation?
Cardio I would start of most of my workouts with 10 minutes on the stationary bike, I would also spend about 15-20 minutes on the speed bag or jump rope.
Please list several things you learned about exercise, weight training and/or cardio during your transformation that helped you succeed:
- I’ve learned diet is the key to success!
- I also learned rest will help the body grow.
How are you currently training, and has your training changed since the completion of your transformation?
I have not changed a thing besides heavier weight.
Kevin's Diet And Supplement Plan
What was your diet/nutrition approach during your transformation?
I eat pretty clean, mostly fresh veggies and fruits. I only eat chicken and fish no beef. I cut out fast food and soda.
Can you give an example of what your daily meal plan looks like?
- Breakfast: Oatmeal and 2 bananas.
- Lunch: 3 tuna sandwiches on wheat bread and an apple.
- Dinner: Baked tilapia with spinach and broccoli.
Were there any diet/nutrition mistakes you made that you learned from?
I have pretty much stuck with my diet I have my occasional cheat meal just to shock my body.
Please list 3 things you learned about diet & nutrition during your transformation that helped you succeed:
- Processed foods hurt you. They lack a lot of nutrition.
- Fast food will kill you. Leave it out for a few days it will not rot that’s not food.
- Eating raw fruits and veggies you give you more energy and feel amazing.
Did you allow yourself cheat meals?
I did allow myself one cheat meal a week.
What supplements did you use during your transformation?
I Used mostly USPlabs products they are what I started with so continued with it.
For protein I used BSN True Mass mass gainer.
Advice For Others
What are your best 3 tips for someone looking to make their own transformation?
- No matter how bad you want to quit, don’t. Your changes are just around the corner.
- Don’t worry about the dude next to you lifting more than you. They started just like you at one time.
- Do your research on all supplements you take find the one that works best for you.
How do you stay motivated? What advice would you give to someone who’s having trouble staying on track?
I have a before picture on my bedroom door I have to look at it every time I leave my room to remind me not to ever quit.
Your Life Now
What is your life like now that you’ve made a transformation?
I was always shy to take of my shirt in public. Now I’m the first to rip it off. Confidence is higher than it ever was.
What motivates you currently to keep improving yourself?
I remind myself when I’m stopping someone else out there isn’t, so I go harder.
Anything else you would like to share?
If the little guy weighing 115lbs can go this far, you can go further keep pushing yourself past what you perceive as your limit.
How Can People Contact You?
How can people contact you?
- Facebook: http://www.facebook.com/Abslike300
30 Comments
Hi Kevin,
Your story is so awesome! I have MS for 17 years. I have been exercise for a long time. May i ask you if you use the supplements? If yes, then what kind of the supplements should I use it when I have MS? I would be appreciated if you can tell me about the supplements.
Thank you very much
Dawn
Great work man . May I ask you if you take MS medication now and for how long you've been diagnosis ?
No I do not take any meds I've been diagnosed going on 9 yrs now
Zak I do eat beef just not a lot not sure where you are from but in the states they put so many hormones in the beef I just don't eat pork chicken and fish are my main cause they are very lean and helps me stay lean
I don't avoid any workouts I do everything. It baffles me how you all are being told not to work out I was told the same but yet here I am still going! Google search Kevin smith multiple sclerosis and learn more about me or add me on Facebook I'll help if I can
Say Bro., what exercises should you try and avoid if you have MS and your trying to bulk up a little with weight training?
i just came across your site googling multiple sclerosis increases muscle wasting but your site completely contradicts that therory. also my physical theraoist always says that too. he always says dont do too much necause it could hve the opposite effect. your site gave me some motivation. think i will join a gym just to do leg presses. thanks - Robert robertn31@yahoo.com
Old information. MS and muscle wasting, only if you have the 3rd stage. But yet you can still turn it aroundveith diet, motivation and Will to fightth the fight! I was diagnosed 9/13 at 39 years old. Trying to deal with it when you first learn you have MS. You can only imagine, first thought is you just lost everything you were good at, work, sports, hobbies! I let it run my life, still do at times 2 years later. MS attacks your immune system, attacking the central nervous system in your brain and spinal cord. Your nerves are coated with Mylinsheath killing The nerve. That's MS. Neurologist recommend as much exercise as possible , walking, yoga and yes weight training. The stronger the muscles the better nerve function you have, slowing the progression in most Relapsing Remitting MS. Patients. I started a month ago lifting weights, and using the stair climber. My fatigue kills me, feel great for a few hours then crash, and done for the day. If you do not excercise, or get active then atrophy sets in. Hope I explained it ok.
Thank God for People like you man! The world needs more people like you Kevin man. True Warrior. Good Fucking shit.
Hey Kevin I also have ms have been wieght lifting for about 2 months still can't beat this fatigue do u still take medication while training and also why don't u eat beef please resond back
vic20 you obviously don't know much about MS its a neurological illness meaning its in the brain. people with ms should workout and stay moving
bros i am very confused.. i thought people w/ MS could NOT workout with weights because it eats away the muscle??
thats what i thought too. i was just tols that by my physical therapist last week. but his site is proof thats not true. i think im going to go with him a pictures worth a thoughsand words
I been living with MS for 9 years. I just started to lift weight and bench press. I always workout out. I have lost 60lbs in the last years. I feeling alot better and I make my body move. I use a cane, but I don't let it bother me. Life is for living and be happy. So I keep you up with my progress. Legs are getting really strong
I am still going strong. I still lift weight and my legs are really strong now. I workout 5 days a week now. I cut the chicken out. That was the only meat I was eating. Now it organic fruit and vegetables. I am feeling great. Balance is coming back slowly. Walking a alot faster. I have patience and I am on the right track now.
Hey Kevin, I wanted to tell you I have a lot of respect for you. I can't imagine how hard it was for you to achieve what you have. You're a true inspiration my friend. The world needs more people like you. Keep the weights moving and the eyes turning.
Rarely post anything anywhere, but wanted to thank you for your story. I was diagnosed with MS a year ago. Had already slacked off on training because of elbow tendonitis (golfer's elbow). Just kick started my cardio program recently and was thinking about lifting again .... getting strong and staying strong. You're story seems like an example of what I was thinking.
One tip I can pass on to others with or without MS: STRETCHING! I can wake up will all sorts of a he's and pains, and it really helps put me back together. I have a basic yoga routine that i do before I go to the gym that is a life-saver.
I have MS for almost 11 years. After 9 years it had me beat down had to retire; thougth my life was over. Now I"m doing much better a lot of changes for good in my life and for the past couple of month hitting the gym; but still had barriers on my mind. You story made me brake them. THANKS!!
hats off to u Bro...
Hi Kevin,
Thank you for your amazing story! I was diagnosed with MS last year and was already going I the gym before that, since I'm a group exercise instructor part-time. In fact, the doctor didn't think it could be MS before, since my muscle strength was good, even though I couldn't feel my legs! My first question when I was diagnosed was when I could start teaching again. The doctors and nurses told me I should quit my classes, since it would cause me too much energy. Although I had to cut down the number of classes I teach, I am still teaching and yes, it does take a lot of energy, since its a lot of cardio, but I do believe it helps me stay strong and positive! I've combined the classes with more muscle training as well and I'm convinced that if I would have given up on my classes and stopped dancing, I would have had a relapse and be less mobile then I am today. I do have two other jobs though and I do experience fatigue, so I'm not symptom free and can't do as much in a day as I could do before, but I'm constantly looking for ways to improve and your story only convinced me more to change my diet. It's not that my diet is very unhealthy now, but I do believe more raw vegetables and fish could help me a lot, especially with MS. I already didn't eat as much fast food as many others and rarely drink soda, but I will diminish this even more, now I've seen how bad it is for your body. Thanks again for your inspiring story, lets convince the world that exercise and diet does conquer a lot of diseases and prove the doctors wrong!
Greetings from Holland, Yvonne
You got it man no excuses!
well if you did that having MS. then what's stopping me. good job bro
I just wanted to tell you , that your story also inspire people that does not have MS to get up and be positive , about there lives as well , thank you for sharing your story with the world , and in doing so will help so many.
Much respect brother.
Thank you very much
Great achievement, motivational for all of us. Thanks for sharing your story with us and keep lifting strong!
I can tell you how I started it might help you... I started on a stationary bike I still had function of my legs but with ms they become numb or very painful like going on a car ride for hours and wanting to get out and stretch but you could never satisfy that feeling... When I started using the stationary bike I would do sprints for 15 mins very day a month later the pain had pretty much disappeared I was then able to do squats and leg press, eventually moving on to toning the rest of my body. It became and addiction I had to work out every day no matter how bad I didn't want to... I used a preworkout called jack3d lemon lime it was my blessing carried it everywhere I went it was my power packing powder I can workout for hours and never think about my illness. Never let your condition hold you back you may have it don't let it have you stay positive and see how things start working out for you.
Because of medicinally reasons(I’m Handicapped)(rare brian disorder) I can
only lift a max of 20 lbs HELP! What can I do, when I can’t do a lot?I’m
w/o at home since I can’t drive anymore.I’m in a wheel chair but I can
walk holding on to a treadmill. W/O mostly from the floor .Doc cleared me to
w/o.Had a trainer work with me but he left.Just want to get fit & trim I
think with the lbs I lift that’s all I can do.Lifting heaver make me shake,
then I go out of form, and hurt myself.Can You HELP Me.I’m motivated
Right now I w/o 3x a week back,chest,air squat's 2x 100 reps to tax the
muscles.Should I do this or do sets with na slow rep speed to kept TUT high
to stress the muscles.I looking for the trim & fit look.
I know my case is rare can you make any points.
5'11" 206 now was 250 going down to 170
Don't worry about lifting heavy doing high reps light weight will be just as effective with helping you loose weight and toning up
Comment is below sorry I didn't hit the reply