Ken’s transformation update

Increased muscle mass and decreased bodyfat in TWO WEEKS!!

Check out Ken’s progress:

He added ½ inch to his biceps in 14 days… AMAZING!!

Ken has been working hard at the gym three days a week as faithful as can be. The healthyandhot.com crew have indoctrinated him into the world of weight training with a demanding and comprehensive compound full body workout three days a week. This means that on Monday, Wedensday and Friday Ken works primarily chest, back and legs, as well as shoulders, biceps and triceps.

Ken has learned to do all the basic compound moves including barbell bench press, dumbbell military press, squats, lat pulldowns, hammer curls, close grip bench press, cable pushdowns and more. Ken does 2-3 sets per body part each day. Ken is very focused and makes great efforts to ensure he has perfect form on every exercise.

He had a minor setback a week ago when we all went out for a cheat day at a Vietnamese restaurant. Ken and Dan were both infected with some sort of stomach flu or food poisoning (we’re not sure which) – and they were both out of commission and could not train for 3 days. Not only was that a major bummer, but Ken also lost 5 precious pounds during the ordeal.

Being the trooper that he is, Ken did not let this get him down and was back in full force at the gym the week after.

Ken’s diet has also changed a lot since he is eating 5-6 smaller meals throughout the day including his protein supplement. He reports feeling better and healthier and turned off of processed and fast food (which many beginners do after commencing a training regimen and eating clean for a while).

Let’s have a look at how Ken’s stats have changed in the last two weeks:

Ken has added an amazing ½ inch to his biceps, ½ inch to his neck, and over an inch to his chest!! All without gaining a single pound!!! He even managed to lose a couple of inches from his waist (not that he needed to). Ken’s bodyfat before was less than 15% (which is still pretty good) and his lean body mass was estimated to be around 136lbs, but even while eating more than usual, he has decreased his estimated body fat percentage to 9.73% and increased his lean body mass to 144lbs. AMAZING!! Good job Ken, and keep up the great work.

Feel free to contact Ken and congratulate him on his great progress.

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