Aaron Keel – Gains With The Help Of God

Poor health left Aaron Keel with high blood pressure and sleep apnea, but prayer and hard work helped him lose over 100 pounds.

 

Vital stats

Before: Age: 30, height: 6ft 6in, weight: 360lb, body fat: 42%

After: Age: 33, weight: 220lb, body fat: 9%

Aaron keels god gains

I knew I had sleep apnea, but didn’t believe my wife when she said I’d stopped breathing, so she recorded me and played back the tape. I knew I had to change when I was getting ready for a church event and went shopping for dress pants and a shirt. I tried on my usual size 44 pants, but they were too small. I ended up not buying anything and leaving the store angry and in tears.

Lap band surgery was almost on the cards and I was completing the intake information when it dawned on me that I was in my early 30s and didn’t want to have major surgery. I knew there was one thing I hadn’t done yet – pray. I’ve been going strong ever since.

I stopped driving my car and began taking public transportation. That meant walking to bus and train stops daily. I reminded myself that I hadn’t put this weight on overnight, and I wasn’t going to lose it that quickly, either. Going to the gym came a lot later. I started with ‘hip hop abs.’ I was out of breath and not catching everything, but I was still working up a sweat.

Aaron keel god gains

I took up jogging for a few months, until I reached my goal of five miles and visited Bodybuilding.com for more plans. The BodySpace family has been a huge, healthy part of my transformation. You’re introduced to people from all over the world who have gone through the same thing as you. I’m happier, healthier, and have no major health issues. I thank God for the change. My daily activity level has increased and, for the first time in my life, I’m taking up a sport that I like: boxing. My wife and family say I’ve added years to my life.

 

Aaron’s goal fuel

Meal 1: 2 cups cereal, 1 cup milk, 3 glasses water

Meal 2: 3 scoops protein powder, 3 glasses water

Meal 3: 1 medium yam, 4oz salmon, 3 glasses water

Meal 4: 6oz fruit, 2 hard boiled eggs, 3 glasses water

Meal 5: 4oz salmon, 1 medium yam, 2 cup spinach, 3 glasses water

Meal 6: 3 scoops protein powder, 3 glasses water

 

Aaron’s training regime

 

Aaron keel gains god

 

Day 1: Boxer’s workout (arms/cardio/abs)

Rope jumping 1 set, 5 min.

Circuit – 4 rounds, rest 1 min. between rounds, 4 sets, 30 sec.

Mountain climbers 4 rounds, rest 1 min. between rounds

Pushups 4 rounds, rest 1 min. between rounds

Jump squat 4 rounds, rest 1 min. between rounds

Decline push-up 4 rounds, rest 1 min. between rounds

Flat bench lying leg raise 4 rounds, rest 1 min. between rounds

Air bike 4 rounds, rest 1 min. between rounds

Punches 1 set, 2 min. (shadow boxing)

Heavy bag thrust 1 set, 10 min. (punching bag combos)


 

Day 2: Arms/cardio

Jogging-treadmill 1 set, 2 miles

Barbell curl 4 sets, 10-12 reps

Lying triceps press 4 sets, 8-10 reps

Preacher curl 4 sets, 8-10 reps

Hammer curls 4 sets, 8-10 reps

Triceps pushdown – rope attachment 4 sets, 8-10 reps

Standing biceps cable curl 4 sets, 8-10 reps


 

Day 3: Boxer’s workout (arms/cardio/abs)

Rope jumping 1 set, 5 min.

Circuit – 4 rounds, rest 1 min. between rounds, 4 sets, 30 sec

Mountain climbers

Push-ups

Jump squat

Decline push-up

Flat bench lying leg raise

Air bike

Punches

Heavy bag thrust


 

Day 4: Shoulders/back/cardio/legs

Jogging – treadmill 1 set, 2 miles

Wide-grip lat pulldown 4 sets, 10-12 reps

Seated cable rows 4 sets, 10-12 reps

Reverse machine flyes 4 sets, 10-12 reps

Standing military press 4 sets, 10-12 reps

Seated dumbbell press 4 sets, 10-12 reps

Front plate raise 4 sets, 10-12 reps

Leg press 4 sets, 10-12 reps

Thigh abductor 2 sets, 25 reps

Leg extensions 4 sets, 12-15 reps

Standing calf raises 4 sets, 50 reps

Dumbbell lunges 4 sets, 8-10 reps


 

Day 5: Chest/abs/cardio

Push-ups 1 set, 20 reps

Barbell bench press – medium grip 5 sets, 10-12 reps

Barbell incline bench press medium-grip 5 sets, 10-12 reps

Cable crossover 3 sets, 10-12 reps

Sit-up 1 set, 30 reps

Bent-knee hip raise 4 sets, 25 reps

Ab roller 5 sets, 20 reps

Ab crunch machine 5 sets, 20 reps


 

Day 6: Boxer’s workout (arms/cardio/abs)

Rope jumping 1 set, 5 min.

Circuit – 4 rounds, rest 1 min. between rounds, 4 sets, 30 sec.

Mountain climbers

Pushups

Jump squat

Decline push-up

Flat bench lying leg raise

Air bike

Punches

Heavy bag thrust


 

Day 7: Active rest (swimming)

 

 

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