Body Transformation: Kenneth Howard Body Transformation

Categories: Articles Motivation
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Before Stats
  • Age
  • Weight
    204 lbs
  • Body Fat
  • Height
After Stats
  • Age
  • Weight
    149 lbs
  • Body Fat
  • Height
Editor's Note: Everyone is different and these results may not be typical for the average person. To achieve these results you need to be willing to put in the work both in the gym and in the kitchen. Use this transformation for motivation for you to make the changes you want!
Kenneth "True" Howard suddenly found himself at a pudgy 204 pounds. He used P90X to blast away fat and shred his physique.

Lifestyle Prior To Change

Kenneth True HowardI stepped on the scale at the doctor's office and saw...204 lbs. Wait a minute. What? "Nurse, that can't possibly be right" I said as I'm taking my wallet and other items out of my pocket. The scale stared right back at me. 204 lbs! I knew right then something had to change.

For the majority of my life I've had what most would consider a lean/athletic build. I had an active lifestyle and was a member of my high school basketball and track teams.

As an adult I participated in adult league basketball and other athletic activities, one of which includes coaching a high school basketball team at the freshman level.

At 6'0" and 160 lbs, I ate what I wanted, when I wanted, with little to no regard to nutritional value. Gaining weight was the furthest thing from my mind.

I began weight training with the intention of adding about 10-15 lbs of muscle to my physique. I increased my protein intake with supplements (shakes and bars). Before long I was 180 lbs and feeling pretty good because I was still primarily eating what I wanted to.

Needless to say consuming supplements designed to help you gain weight combined with a diet not mindful of caloric intake is a recipe for destruction. Over the next few years I found myself tipping the scale at 190 lbs. By August of 2008 I was my heaviest (204 lbs). August of 2008 also brought personal tragedy with the sudden death of my mother.

I never used food as a crutch, but exercising took a back seat to trying to cope with the pain of losing the most influential person of my life. Also, I suffered from sleep apnea and knee pain. As a hip hop artist/songwriter/studio engineer, I was reluctant to schedule a photo shoot for my upcoming CD release because when I looked in the mirror I can honestly say I didn't like my own reflection.

How Did You Make The Change?

I saw the P90X infomercial late one night and remember thinking to myself "These guys are crazy!" After my initial shock, I realized this was exactly what I needed.

Further research on the Internet only helped to reel me in. The workouts seemed really intense and complex. What sold me were the "Before and After" pictures and videos of countless individuals that made the decision to change their lives for the better. I've always been highly skeptical of people making such claims. If something seems too good to be true, it usually is.

However; there was sincerity about P90X. These people weren't actors or professional athletes, but ordinary people. No spit shine and polish, just hard work and sweat. I convinced myself to take control and physically become the person I've always wanted to be. The timing couldn't have been better. I was all in.

Doing the workouts combined with healthy, clean eating, I immediately saw and felt results. At the end of 30 days I was down to 178 lbs. As the pounds melted away I became more energized and eager to continue pressing forward! Over the next 60 days I made even more progress.

On day 90 I weighed in at a lean 160 lbs. More importantly, I was sleeping much better and my knee problems were virtually non-existent. Pleased with my results, I knew I still had plenty of work to do in order to sculpt myself into elite shape.

Anthony Howard Ripped

Currently I'm in my 5th round of P90X (entering my 13th month), and in the best shape of my life. I recently began incorporating INSANITY into my workouts as well.  Compared to my "before" pictures, I'm a shell of my former self. What I've lost in unwanted inches and pounds, I've more than compensated for in health and over-all happiness.

Hindsight being 20/20, I wish I had access to a workout of this caliber while I was in high school and college, however; it's better late than never. My results from P90X are staggering. So far I've lost 55 lbs and countless inches, causing what I like to call "good problems" like buying new clothes because my old ones no longer fit.

My waistline is smaller now than it was in high school. Crisp cuts and bulging veins have replaced the rolls of flab. For the first time in my life I have visible abs and people are asking me for fitness advice.

As far as food cravings go, when people ask if I miss eating certain things I tell them "Yes, but being 'fit' tastes better than anything”.  I've learned that eating clean has a greater impact on your visible results than even the most intense workout regimen. Abs are not made in the gym, they're made in the kitchen!

What Was Your Diet Plan?

  • Rapper Kenneth HowardMeal 1: 8 am - 2 servings Of instant oatmeal, 1 scoop of whey protein powder, multivitamin, 1000 mg vitamin C, 400 IU vitamin E.
  • Meal 2: 11 am - 2 handfuls of raw almonds.
  • Meal 3: 1 pm - 8 oz grilled chicken or salmon, vegetables, sweet potato or brown rice, 1000 mg flax oil.
  • Meal 4: 4 pm - Protein bar or apple with 1 scoop of peanut butter.
  • Meal 5: 6:30 pm - Protein shake.
  • Meal 6: 8 pm - 8 oz grilled chicken or salmon, vegetables, salad.

I also consume close to 1 gallon of water a day.

What supplements did you use during your transformation?

Note: Supplement schedule and dosages are shown below.

What Is Your Current Training Approach?

  • Day 1 - Chest, Back and Abs.
  • Day 2 - Plyometrics - Perform one hour of plyometric exercises.
  • Day 3 - Arms, Shoulders, Abs and Back.
  • Day 4 - Yoga or Cardio - Perform one hour of yoga or cardio exercises.
  • Day 5 - Legs, Back and Abs.
  • Day 6 - Cardio - Perform one hour of cardio exercise.
  • Day 7 - Rest.
Day 1
Exercise Sets Reps
Push Up 2 Failure
Pull Up 2 Failure
One Arm Dumbbell Row 2 12
Deadlift 2 12
Bent Over Reverse Flye 2 15
Abs - Train for 15 minutes    
Day 3
Exercise Sets Reps
Shoulder Press 2 10
Pinwheel Curl 2 16
Dumbbell Tricep Kickback 2 15
Arnold Press 2 15
Concentration Curl 2 8
Bench Dips 2 Failure
Barbell Upright Row 2 12
Crunches 2 16
Dumbbell Tricep Kickback 2 16
Bent Over Row 2 8
Dumbbell Lateral Raise 2 8
Barbell Preacher Curl 2 8
Lying Tricep Extension 2 10
Dumbbell Front Raise 2 8
Hammer Curl 2 12
One Arm Cable Tricep Extension 2 Failure
Abs - Train for 15 minutes    
Day 5
Exercise Sets Reps
Dumbbell Lunge 2 25
Seated Calf Raise 2 25
Chin Up 2 Failure
Super Skaters 2 25
Wide Grip Rear Pull Up 2 Failure
V Bar Pull Up 2 Failure
Deadlift 2 20
Pull Up 2 Failure
Iso Lunge 2 20
Calf Raises - One set slow reps, one set fast reps 2 15
Speed Squats - 30 reps each leg 1 30
Abs - Train for 15 minutes    

Kenneth Howard

Advice For Others

It's never too late to begin your path to personal fitness. You have complete control.  Weight training is very honest. You get out of it what you put into it. Eating healthy and getting enough rest is just as crucial as lifting your max in the weight room if your goals are to "look" fit.

Every day presents a new challenge to be better than the day before. Give your best effort and let your training regimen work for you. It will, but only if you're disciplined enough to let it. The proof is in the pudding.

My Facebook page:!/profile.php?id=...

More From Kenneth Howard

Kenneth Howard's Rap Video


 True "The Woods"


The Woods, single off True's CD Legacy, and featured on Nick Cannon Presents...America's Wildstyle Champs!


Posted on: Sat, 01/26/2013 - 09:56

Awesome transformation! Kenneth looks amazing!

I have to question the numbers however. Body fat has dropped by 13.8% yet weight loss is 55lbs! Doesn't add up unless he's lost some serious muscle also.

Posted on: Fri, 04/27/2012 - 18:26

Nice profile. Good inspiration. What you laid out seems reasonable for others to follow.

Posted on: Thu, 12/30/2010 - 13:53

"As far as food cravings go, when people ask if I miss eating certain things I tell them "Yes, but being 'fit' tastes better than anything”."

The best quote I've heard so far. I'm going to use this one.

You look good, dude (man compliment). I commend you for your dedication and hard work. Keep it up.


Amy Corcoran
Posted on: Thu, 08/26/2010 - 21:52

Your dedication, self-control and hard work are so very inspiring...
Your body is an amazing temple and you treat it with the respect it deserves! Congratulations and continued success in all areas always...

Posted on: Fri, 08/20/2010 - 01:53

i think u have a really good workout routine and i would like to use it but i was wondering for the wights what is a good weight to use for this routine

Posted on: Mon, 06/21/2010 - 21:39

Good job! I'm a fan of P90X and you really make it work.

Cleo The Songbird
Posted on: Mon, 06/21/2010 - 13:11

True you look soooooooooooooooooo HOT! You inspire me to keep it TIGHT!
Thanks for all the advice & motivation:)! Your look is as Hot as your rap lyrics! Check this man out people!!!!

Posted on: Tue, 06/22/2010 - 16:56

Thanks Songbird!!! You know the world ain't ready for you! Stop being modest ;)

Posted on: Fri, 06/18/2010 - 01:26

Just wondering how you have incorporated insanity. Just finished my first round of P90x and just ordererd Insanity to try and increase Cardio and mix things up a bit.

Great Inspiration Thanks Paul from Downunder

Posted on: Tue, 06/22/2010 - 16:55

Thanks Paul...I mix in Insanity on days 2, 4, and 6. So I do all the weight resistance workouts from p90x and sub out Plyo, Yoga, and Kenpo for different Insanity workouts.

Posted on: Wed, 06/23/2010 - 00:34

Thanks Mate. Which of the Insanity do you suggest or just mix it up ?

Brianne DeBruler
Posted on: Tue, 06/08/2010 - 15:47

True: You look awesome. I am so proud of the new you and obvious hard work you put in. Everytime I think it's too hard, I am going to come back to this and remind myself that it's not impossible. Thanks for inspiring me and many, many others! Keep up the amazing work.


Brianne DeBruler
Posted on: Tue, 06/08/2010 - 14:15

I am so happy for you True! You look amazing and I know that it required alot of hard work. It has been awesome watching you make this transformation. I am motivated by you and hope to be as successful as you were. Keep up the amazing work! :-)

Robert Hopkins
Posted on: Tue, 06/08/2010 - 10:09

My Man True, congrats homie, happy for ya Bruh!! I am trying to follow your footsteps, You are an inspiration my brotha! God Bless

ashley schutz
Posted on: Mon, 06/07/2010 - 16:18

Kenneth, congrats to you on your amazing transformation. You have set the bar high for look GREAT! Keep up the hard work.