Kurt’s 2014 Transformation Plan

Every year I come up with a customized plan based on how I want to look, feel, or perform and every year I start my transformation at a different point. I looked at my last couple years (See my 2013 & 2012 weight training plans ) but more notably where I was at physically at those points…and realize that this year will indeed be much different.

My Starting Point 2012 to Present

Note: Use our  tracking and measurement guide to help you keep track of your results for our 90 Day Challenge (Download Here).

You can see by the stats that I am indeed starting out way leaner than usual! My weight is down over 21 pounds from where it did last year and I am noticeable a lot smaller everywhere! The good news is that since I am so lean I don’t really have to focus on burning fat – so my cardio work will be limited but instead will be focusing on building muscle, so that’s why my nutrition plan is built accordingly (Kurt’s 2014 Nutrition Plan).

So Why Am I So Lean?

Since I quit my job 6 months ago and took a “mini retirement” in Bali — I have found that it is extremely hard to gain weight…being active in the hot climate; eating completely different food (much more healthy); in addition to getting some sort of stomach bug like Bali Belly on average once a month has made that task of maintaining my 220 body weight very challenging!

However, like I mentioned I will be using my lean starting point to my advantage — it’s nice not having a 39″ waist for change!

My Before Photos

My 2014 Transformation Goals

• Get Awesome Obliques: I’ve been able to get a 6-pack, but I have never had good obliques.
  • My Plan: Incorporate oblique specific exercises into my Ab Program.

• Six Pack: Get a chiseled 6-pack.
  • My Plan: Get body fat down by my nutrition plan and cardio and of course push it during my ab workout.

• Do 25 Pull Ups: I’ve always wanted to do this…why not?
  • My Plan: Incorporate pull-ups and weighted pull-ups in my programming.

• Gain 4″ on Chest: Want to bulk up this portion to match my arms.
  • My Plan: New heavy training program – special emphasis on back building with olympic lifts like deadlift.

• Gain 1.25″ on Biceps: Want to match my size from years past.
  • My Plan: Follow my arm workout program.

• Gain 1″ on Calfs: Again, want to match my size from prior years.
  • My Plan: Leg exercises and jump rope program.

• Lose 1″ on Waist
  • My Plan: Follow up training and nutrition plan.

   

Well, that’s my plan…if you are participating in the HFC Challenge I highly encourage you to use our Measurement Tracking Sheet and to set your Goals.

If you have any questions or feedback please let me know!