Bodybuilding.com Information Motivation Supplementation
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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!

Amazon Order

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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shanemetallica

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shanemetallica

HI, am looking to add some friends for motivation, I wanna transform and get all the help I need,

Feb 14, 2012 4:13am | report
 
carlm410

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carlm410

This site is the best for motivation and having friends with the same goals will get us to our desire goal... Good luck!! Reading the Body by Design book and it has refocussed me to get my goals and motivation straight..

Feb 14, 2012 9:38am | report
Cheney2010

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Cheney2010

This is hands down the real way to see results! I transformed a great amount in only the first stage! The videos and book are pieces of information you will get no where else!

Feb 29, 2012 7:00am | report
zdk1978

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zdk1978

Same here

Aug 2, 2012 5:32am | report
humpty73

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humpty73

me too kicking off tomorrow wish me luck

Aug 18, 2012 6:11pm | report
leanbodyusa

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leanbodyusa

It's gr8! Kris talks abt social influence in this book. How it can work in our favor. Connecting with like minded people. That's what I need and want! That's really why I am in Bodyspace. I need that accountability. If you do to then let's connect!

Feb 21, 2012 12:17pm | report
 
anuj3189

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anuj3189

social influence will work as if you will share with your friends that am gonna do this... then they will after few weeks surely ask you about it like hey dude what happened to your plans.... then to escape from that embarrassment you will work harder for it....
this is the only to make your plans social..

Jul 21, 2014 5:10am | report
Cheney2010

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Cheney2010

I just want to give a huge thanks to Kris and the whole bodybuilding.com team for everything you guys do! The results from all the inspiration and information you all have led me to is unmeasurable. My life is so much more prosperous now with this transformation! Thank you again for everything.

Feb 29, 2012 7:03am | report
 
adamtahir

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adamtahir

cant wait! I need friends for motivation to! friend me!

Mar 5, 2012 7:15pm | report
 
SDPump

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SDPump

cant wait to see more results since i started, really looking forward to transform my body. People add me!

Mar 7, 2012 10:24am | report
 
RockHardLuvLife

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RockHardLuvLife

Hi, I start on Sunday. I'm ready for some results but does anybody know how to work the breakfast and snack around the chart? I have to do a lot of changing to do!

Mar 9, 2012 9:41pm | report
 
almightytez

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almightytez

I love this book and it was great to meet kris Gethin and the team at London Expo weekend back in 2011, I am now doing 12 weeks by kris which I am loving it and I also looking for new friends too.. I now use this site daily

Apr 4, 2012 4:41am | report
 
ostie27

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ostie27

So I am finishing the 12 week program in 10 days, wondering what everyone else who finished is doing for workouts afterwards. Let me know!!

May 3, 2012 7:47pm | report
 
kern00

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kern00

This is the only book i have fully read all the way through since highschool. Book is everything someone lazy like me needs... Everything is laid out for you to follow. thanks Kris

May 5, 2012 12:07am | report
 
JP1FLY

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JP1FLY

Great Book Everyone Should Pick This one Up !)

Jul 20, 2012 5:12pm | report
 
swimprincess

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swimprincess

I have the greatest friends here who motivate and encourage me to go further and do things like compete..Not sure i'm there yet with the competion thing yet ...but who knows what the future holds. My husband has been extremely supportive
and loves that I have a solid more toned and curvier physique.

Aug 19, 2012 2:38pm | report
 
pitbull99

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pitbull99

Awesome book! I did phase one and saw some results. I didn't fallow the diet but I'm starting again and this time I'm falling the diet!

Oct 3, 2012 7:00pm | report
 
alixc

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alixc

Drop by my page
I m running in phase three. May have some result to shoe

Nov 28, 2012 6:00pm | report
 
nzgirl

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nzgirl

I have just got body by design. I have gone from fit to fat and now want to get back to fit after 10 years. I AM GOING TO START TOMORROW MONDAY 10 DECEMBER 2013

Dec 8, 2012 8:25pm | report
 
nzgirl

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nzgirl

I purchased the body by design book yesterday. I have gone from fit to fat over the last 10 years. I want to go back to fit. I AM GOING TO START TOMORROW 10 DECEMBER 2012! Any like-minded people who want to become my friends and start at the same time, I could do with the motivation. Thank you Kris for the push I need.

Dec 8, 2012 8:43pm | report
 
deco4455

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deco4455

I am using shock therapy, creatine with drextose, bcaa and whay prothey , is it good? Is there other form to usage these products for a beter results?

Dec 10, 2012 6:56am | report
 
deco4455

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deco4455

I am using shock therapy, creatine with drextose, bcaa and
prothey , is it good? Is there other form to usage these for a beter results?

Dec 10, 2012 6:58am | report
 
Boldlygo

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Boldlygo

I am doing the 12 Weeks hardcore video trainer and I bought the book for more information and motivation. I like the body by design book :)

Jan 1, 2013 5:41pm | report
 
rohitraj10

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rohitraj10

Is there way to add this plan to my workout?

Jan 15, 2013 2:16am | report
 
sly955i

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sly955i

Hi all I am currently at the end week 4 of the training program... I have never felt better... If you would like motivation as I do please add me

Feb 1, 2013 1:38am | report
 
  • Body Stats
  • ht: 5'10"
  • wt: 206.13 lbs
  • bf: 25.0%
Showing 1 - 25 of 99 Comments

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