3 yr update - 37/M

[rkenoke]

@nicocia breakfast: 2 eggs, 1/4 egg white carton, half avocado, hemp seeds, mustard, dave’s bread seed

lunch: protein oats, raspberry, hemp seeds, flax, cacao, honey

dinner: salad bag + 2 jumbo sausage patties or block of tofu

snack: roasted seaweed, 1c croutons, protein shake

120g protein

 

[tanzm]

@rkenoke I’m 38 and haven’t done calisthenics in a few years. Used to look like you do now. This is really inspiring to get back into it. Thank you for posting!

 

[rkenoke]

@tanzm muscle memory is awesome isn’t it?

 

[kingjamesversionbibleonly]

@rkenoke Impressive! Great job! Thanks for the reminder that I need to buy protein shakes. I really don't think I get enough.

 

[rkenoke]

@kingjamesversionbibleonly costco is great

 

[kingjamesversionbibleonly]

@rkenoke I'm actually about to get a membership and I hadn't even thought of this! Great suggestion

 

[fromgenesistorevelation]

@rkenoke Fuck yea dude, congrats! Love the bicep + delt + leg focus day, that is a great way to go about it!

 

[rkenoke]

@fromgenesistorevelation

 

[fountainheadeternal]

@rkenoke Holy shit well done pal! That's quite the transformation!

 

[rkenoke]

@fountainheadeternal thanks mate

 

[rodeobum]

@rkenoke Damn

 

[rkenoke]

@rodeobum love that album

 

[mom2preston]

@rkenoke Thanks for sharing

Also, your abs have a unique shape to them

 

[rkenoke]

@mom2preston yea they kind of “v” also i can flex them to look a bunch of different ways

 

[tommy92l]

@rkenoke Amazing transformation, hats off to you !

 

[rkenoke]

@tommy92l no cap

 

[dawn16]

@rkenoke You should be proud of yourself, what a transformation!

 

[rkenoke]

@dawn16 i’m happy and so much further to go

 

[angelhair]

@rkenoke Inspirational, man. Thanks.

 

[supperz0nic]

@rkenoke Holy moly!

No wonder you smile more in the second pictures