43 Year Old Man Gets Ripped In 8 Weeks!
Its always amazing to see people achieve incredible results and changes to their physique in such a short amount of time. A man name Darren Kenny transformed his physique in as little as 8 weeks! This demonstrates that his you dedicate time into working towards a goal you will achieve it.
Kenny was sitting at 16.5% body fat before he started his transformation. When he created a diet and workout routine he managed to get the physique he wanted. At the end of his transformation he reached a body fat level of 9% and you can definitely see from the picture below his six pack is showing.
“I’ve always worked out and eaten well and was always somebody you’d describe as being in good shape for their age,” said Darren, who is an income royalties manager.
“Like most guys at the gym, my body fat was always sitting around the 16-20 per cent range, which is why my body always looked okay but not great.”
At a personal training studio called Embody Fitness located in London, Kenny took on a fitness challenge. This challenge was based on how much you could change you diet to drop your body fat percentage. When they changed Kenny’s diet up and made a few changes to his training plan, the body fat started to come off.
One of the main changes they made to his diet plan was limiting the amount of carbs and sugar he was eating. For example,; Instead of having sandwiches and potatoes at lunch, he would have vegetables, chicken, salmon and sweet potato. Also instead of snacking on crisps and chocolate during the day, he would have olives, nuts and fruit instead.
If you like this post also check out “How To Obtain 6% Body Fat”
Below is Kenny’s before and after diet
Breakfast: Toast and butter or Weetabix with sugar. Tea with sugar.
Lunch: Chicken and rice or tuna sandwich.
Dinner: Sausages and mash or chicken and chips.
Snacks: Crisps, chocolate, oatcakes with cashew butter.
Breakfast: Porridge with rice milk and black coffee with no sugar.
Lunch: Chicken and vegetables.
Dinner: Salmon or chicken and veg with sweet potato.
Snacks: Fruit, nuts, olives, oatcakes with cottage cheese.
For his training, he used a German Body Composition training regime three times weekly. This uses compound movement supersets to boost your metabolism and create lean muscle.
These have short rest times and a high amount of reps. The focus was on the movement right throughout each set.
By keeping the intensity of these sessions high, he could keep his heart rate in peak fat burning state which helped the metabolism to keep burning fat up to 24 hours after the session.
Also an example of his training routine
A1 Trap Bar Deadlift 4 x 10-12 reps, 3-0-1-0 tempo – rest 30s.
A2 Flat Dumbbell Bench Press 4 x 10-12 reps, 4-0-1-0 tempo – rest 60s
B1 Barbell Front Foot elevated split squat 4 x 10-12 reps (each side) 4-0-1-0 tempo – 30s rest
B2 Incline Dumbbell Bench Rows 4 x 10-12 reps, 4-0-1-0 tempo – 60s rest
C1 Backwards sled drag – 3 x 50m rest – 30s rest
C2 Seated Dumbbell Shoulder Press 3 x 12-15 reps, 3-0-1-0 tempo – 60s rest
D1 Seated Dumbbell Hammer Curls 3 x 12-15, 3-0-1-0 tempo – 30s rest
D2 Supine Dumbbell Triceps Extension 3 x 12-15, 3-0-1-0 tempo – 30s rest.