By: Kaci Gebora
Seventeen months ago, I was 75 pounds overweight and very unhealthy. I was tired, drained, and unable to be the father and husband I should have been. Since then, I have lost 80 pounds on the scale, and health and fitness have become paramount in my life! I love the muscle growth and what I see in the mirror, but what is truly amazing is how my life has changed for the better as a result. My confidence and discipline are at an all-time high, and I can keep up with the kids! I have since started a fitness group at my church because I feel everyone deserves to know that a dramatic life-change is possible!
I want to keep pushing myself and inspire others! I want to build lean muscle and maybe one day enter a physique competition!
Mantra that kept you going?
Progress, not perfection.
Where are you in your journey currently?
Trying to build more lean muscle!
One piece to advice for others with the same goal?
Never quit! Consistency plus time equals results!
Arnold dumbbell presses
Current workout schedule
I usually workout 5-6 days a week, and I focus on one body part per workout (back, chest, legs, arms, rest day). Over the last several months I've used volume training (10x10) for my primary exercises, and then I build in about 4 ancillary workouts (5x10) afterward.
All told, I try to get my workouts completed within 11/2 hours with minimal rest.
In general, I don't exclude anything from my diet. The only things I try to avoid are refined sugar and white flour. What has worked well for me has been counting my macro calories to keep them within certain thresholds, making sure I have plenty of fiber, and not taking in too much sugar. I eat lots of green vegetables, whole grains, and lean meats. I usually eat about every 3 hours while making sure not to eat past 7 or 8 PM.
C4 has always been one of my favorite pre workouts! I've tried all the variations, and I've been pleased with all of them, but I think the original is still my favorite. I'm a teacher, and the extra boost either before or after school hours is awesome! Back when I was still trying to lose weight I also really enjoyed using SuperHD. Now that I'm more into building muscle I will use the Creatine and Alpha Amino products as well. I have also gone through a few cycles of P6 and P6 PM, which I felt dramatically improved my recovery. My new favorite amino is XTEND Elite by Scivation. I have used a few other products sporadically, however, these are the ones that I've used pretty regularly over the last 18 months.