Curtis started training with me in the middle of July 2009. He had spent the previous six months getting around on crutches because of a foot injury he sustained in mid-January. The foot injury left him basically sedentary and obviously unable to workout or do much else. In that period he gained roughly 30 LBS. of body fat and lost a substantial amount of physical strength and endurance. His starting weight was 228 LBS. and he carried 33% body fat with a 39 inch waist.
There were a few obstacles we needed to address when we started. First, because of his injured foot, Curtis was unable to do a lot of strenuous movements for his lower body. Eventually, he was able to run, jump and do just about everything else without a problem. We just had to take it slow at first. Secondly, he had very well developed, muscular legs- but an underdeveloped upper body. The first thing I did was adjust his training and focused on bringing up his chest, back, arms and shoulders to match his legs. I kept his lower body days high- intensity to target fat loss without adding more mass. Deadlifts were a main staple on either leg or back day and squats were alternated with walking barbell lunges for legs. We also worked on the agility ladder and did other exercises such as tire pulls and step-ups to build his endurance and improve balance and coordination.
Curtis eats a high protein, low/moderate carb diet that consists of lean meat and lots of veggies. His body responded very fast to this type of eating plan and he was consistently able to sustain high energy levels. He cut out all processed foods and other junk. His one and only supplement during this time was protein powder and he made hydration a priority by drinking a lot of water each day. His cardio is primarily swimming, the eliptical trainer and some running done in moderation because of his foot. Currently he is at 188 LBS, with 15% body fat and a 31 inch waist.
Curtis was always an active guy before his injury, once biking from Alaska to Florida with his two brothers to raise money for cancer victims. He has a drive and determination that will take him anywhere he wants to go and in 2007 it took him on a week long hunting trip to Africa by himself. Curtis is the type of person who sets his mind to something and will not stop until he reaches his goal. This is not to say that every journey he has taken has been easy, it hasn't- but the most important point is that he pushes on no matter the adversity he faces.
Curtis and I are still working together and I look forward to helping him reach his goals in the future. He is currently pursuing a career in law enforcement and I know that he will be a valuable asset to that field.