Body By Design Book: Make Your Dream Body A Reality!

Bodybuilding.com's Editor-in-Chief Kris Gethin presents 'Body by Design,' a revolutionary 12-week diet and exercise program to transform your body forever!

A revolutionary 12-week diet and exercise program from Kris Gethin, Editor in Chief of Bodybuilding.com.
MAKE YOUR DREAM BODY A REALITY
Body by Design book trailer - 2 minutes
Watch the 6 minute trailer
TRANSFORMATION STORIES

Read just a few of our amazing transformation stories from our BodySpace users who have changed their lives! To read their full stories or for more transformation stories, buy Body by Design today!

ED COOK

"My doctor said to change my lifestyle or die young," recalls Ed Cook of the moment that began his transformation. "I was told that my blood pressure, heart rate, sugar, and cholesterol were all borderline high, and that if I continued on the path I was on, I would end up with serious heath problems that would not only shorten my life, they would make my life miserable. I went to the gym that very day and joined."

Even though the first step toward changing his life was a physical one, Ed knew that if his commitment were going to be a lasting one, he would have to approach it from a more holistic perspective. "I discovered that all aspects of life need attention-spiritual, mental, emotional, physical-balance is key," he says. "Change isn't just about modifying your physical habits; you have to start with the foundation, not the roof."

bodyspace.bodybuilding.com/oldsuperman/

AGE: 56
START WEIGHT: 228 LBS
CURRENT WEIGHT: 235 LBS
BODYFAT: 8.0%
TIFFANY FORNI

"I weighed more than 235 pounds and wore size large men's shirts to cover up my body," says Tiffany Forni. "I had zero confidence and would constantly get taken advantage of because I felt like the only way I would be accepted was to do things for other people." Even though she had played ice hockey in high school, Tiffany's life at age 22 included little to no exercise, and her diet consisted of mostly fast food and pizza. "I was stuck in a bad cycle." She decided to go to a supplement store and get a weight loss pill. "I was 100 pounds overweight and went into the store to ask if they had a pill that could make me lose weight without dieting or working out," she recalls with a laugh. "The guy at the counter said no and then told me about how bodybuilders eat."

She implemented the diet the guy at the store had quickly written out on a piece of paper for her. It was basic: eat every two to three hours; have protein with every meal; eat plenty of veggies; avoid fruit, dairy products, and refined sugars; and drink at least a gallon of water per day. "I tried it and lost 30 pounds in the first month."

bodyspace.bodybuilding.com/31233/

AGE: 25
START WEIGHT: 193 LBS
CURRENT WEIGHT: 179 LBS
BODYFAT: 14.0%
PETER CZERWINSKI

Peter Czerwinski was 16 when a trifecta of serious health issues hit his family: his dad was hospitalized with bipolar disorder, his mom was diagnosed with multiple sclerosis, and Peter was told he might have lymph node cancer. He began to feel overwhelmed by the lack of control he had over the things around him. "I started to use food as a form of control to forget about negative things happening in my life. And then I took it too far."

Peter became anorexic and obsessed over nutritional facts. "I am not allowed to eat anything," he remembers saying to himself. He began to build up lies around his eating disorder. "I would wake up and figure out what I could eat for breakfast and then eat a fraction of that" he says of his daily routine. "Once I was home after school I would drink lots of tea because I was always cold. Then I'd avoid eating dinner with my parents by constantly making up stories that I had already eaten, or I'd make plates dirty to make it took like I did eat." He eventually lost so much weight that he was hospitalized with major heart complications; his heart had slowed to a point where it was barely keeping him alive. After six weeks in the hospital, Peter arrived home knowing things had to change, and he quickly started working out and eating better.

bodyspace.bodybuilding.com/Dedicatedforlif/

AGE: 24
START WEIGHT: 215 LBS
CURRENT WEIGHT: 220 LBS
BODYFAT: 7.1%
Read A Sample
WORKOUT TRACKER
Sample Plan
BODY BY DESIGN WORKOUT TRACKERS

Phase 1: Day 1

Phase 1: Day 2

Phase 1: Day 3

Phase 1: Day 4

Phase 1: Day 5

Phase 1: Day 6

Phase 1: Day 7

Phase 2: Day 1

Phase 2: Day 2

Phase 2: Day 3

Phase 2: Day 4

Phase 2: Day 5

Phase 2: Day 6

  • AM Cardio: 25 minutes
  • PM Plus - Twists*: 1 set of 75 reps per side
  • PM Cardio: 25 minutes

Phase 2: Day 7

  • AM Cardio: 25 minutes
  • PM Plus - Twists*: 1 set of 75 reps per side
  • PM Cardio: 25 minutes

Phase 3: Day 1

Phase 3: Day 2

Phase 3: Day 3

Phase 3: Day 4

Phase 3: Day 5

  • AM Cardio: 30 minutes
  • Superset:

  • Squats: 12 sets of 50, 40, 30, 20, 10, 5, 5, 10, 20, 30, 40, 50 reps
    Dumbbell Shoulder Press: 12 sets of 50, 40, 30, 20, 10, 5, 5, 10, 20, 30, 40, 50 reps

Phase 3: Day 6

  • AM Cardio: 30 minutes
  • PM Plus - Twists*: 1 set of 75 reps per side
  • PM Cardio: 30 minutes

Phase 3: Day 7

  • AM Cardio: 30 minutes
  • PM Plus - Twists*: 1 set of 75 reps per side
  • PM Cardio: 30 minutes

* See page 181 in Body by Design for a demonstration of Twists.

AVAILABLE TO ORDER NOW!

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ABOUT KRIS GETHIN

Kris Gethin

KRIS GETHIN has been the Editor in Chief of Bodybuilding.com since 2005. A certified personal trainer and nutritionist, Kris has coached thousands of people all across the world, including several top athletes. He has also inspired thousands more on BodySpace, a fitness-focused social networking site with over 650,000 members.

His work has also appeared in Muscle & Fitness, FLEX, Muscle Mag, Iron Man, and other publications. He lives in Boise, Idaho, with his wife Marika.

BodySpace

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