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Body Transformation: Body Fat Beat Down!

College football demanded Ray put on weight. Unfortunately, it was mostly fat from burgers and fries. See the shift he made to lose 14 percent body fat and get chiseled!
Name: Ray Holmes
Email: rholmes09@jcu.edu
BodySpace: Holmboyray

Ray Holmes Ray Holmes
AGE 22
HEIGHT
6'2"
WEIGHT
305 lbs
BODY FAT
26%
AGE 27
HEIGHT
6'2"
WEIGHT
214 lbs
BODY FAT
12%

Post To Fitboard
Why I Decided to Transform

I wasn't a huge kid, but I wasn't skinny either. I was active and always participated in sports, primarily basketball. My body went through serious changes between grades 7 and 8 because of two broken ankles and I gained 30-40 pounds. In high school, I still played basketball, but football became my new sport.

I graduated at 260 pounds and played college football at a couple Division-III schools. My position changed from high school to college, which required me to put on even more weight. Unfortunately, I didn't know a healthy way to achieve this, so I ate everything I could. By my sophomore year, I weighed a whopping 305 pounds.

By my junior year, I stopped playing collegiate football and focused on academics. I stayed active in the weight room and played lots of basketball with friends, but I wasn't dropping the weight I needed to. I weighed 280 pounds as a senior and came to the conclusion that I didn't want to carry the weight anymore.

The weight loss experience only changed the physical aspects of my life. Fortunately, I was always an athlete and an athletic person, so I was never teased or made fun of. I pride myself on being the person I think God wants me to be. I never had enemies and got along with everyone.

The main changes to my life were in the amount and variations of physical activities I could do. I have much more endurance now, so I'm able to run 5k races and compete in obstacle runs. I'm currently training for the "Spartan Run" and there's no way I could do it if I was still 300 pounds. People know my experience and what I've been through, so now they come to me for advice. I love helping people who are serious about reaching their fitness goals.

How I Accomplished My Goals

My transformation started off as the hardest feat I've ever encountered. I was an athletic person, but was always terrible with my diet. When I first started to try to lose weight, I wasn't losing much because I didn't know proper nutrition. I thought eating two McChicken sandwiches from McDonald's as opposed to two double cheeseburgers was considered eating healthy. There were definitely times I wanted to quit and continue my unhealthy ways.

Thank God I kept at it and decided to educate myself. My time training was always on-point because I enjoyed it and had a committed partner who relied on me to make my appointments. I was extremely self-motivated. I looked at pictures of bodybuilders on Bodybuilding.com and wanted to look like them. I wanted a physique that people admired. More importantly, I wanted to be healthy.

Supplements that Helped Me Through the Journey
Upon Waking
With Meal 1
Diet Plan that Guided My Transformation

At the time, my diet plan was based completely on counting calories. No matter what I ate, I knew I didn't want to surpass 1,500 calories per day. Eventually, I realized that if I wanted to do this without starving throughout the day, I had to switch to healthier options. If I went to a fast food restaurant or ate something greasy, I used up a good portion of my daily calories and risked being hungry for the rest of the day.

Meal 1
Meal 2
Meal 3
Meal 4: Post-workout
Meal 5
Meal 6
Training Regimen that Kept Me On Track

I typically trained every day. Working out seven days per week is a bit much on the body, but it worked for me. I tried to hit each body part twice per week with one day for cardio. I work two body parts every workout and go back and forth between sets. I lifted enough weight that I could get 10 reps only. If I got 10 reps easily, I increased the weight.

Day 1: Chest/Legs/Cardio
Day 2: Arms/Cardio
Day 3: Back/Shoulders/Cardio
Day 4: Repeat Day 1
Day 5: Repeat Day 2
Day 6: Repeat Day 3
Day 7: Cardio/Abs
  • Elliptical Trainer Elliptical Trainer

    Elliptical Trainer

    30-45 min
  • Crunches Crunches

    Pick 3-4 Abdominal Exercises

    do 3 sets of 15-20 reps for each
What Aspect Challenged Me the Most

The aspect that challenged me most was the diet. I never had a problem making it to the gym because of my football history. The problem was that I had no idea what or how to eat. I overcame it by counting calories. I figured that I could eat whatever I want as long as I only consumed a set amount of calories (1,500).

About a month into the method, I realized that if I ate certain foods I could eat much more throughout the day. I started to focus on eating low-calorie food. That led me to eat more fruits, veggies, and lean meat, and my diet improved.

My Future Fitness Plans

I'm currently in training for my first physique competition. I hope to compete in October 2013 and know it will be a tough road because of the diet. Don't get me wrong, I eat much healthier than most people, but to be competitive I need to be in the best shape of my life. Eating anything but clean foods isn't an option. I look forward to the challenge.

I would love to become a personal trainer. Currently, I'm a second grade teacher and am also pursuing my masters in educational leadership. I'm busy and don't have much time to study and pursue the personal trainer certification, but it's still in the cards. I always offer advice to friends and family who want to transform or improve their bodies. The people I help have seen progress in short amounts of time. There is no better feeling than helping someone achieve goals.

Suggestions for Aspiring Transformers

I'm living proof that it can happen. I went from 305 to 205 pounds in a reasonable amount of time. No matter what your circumstances are or where you start, I guarantee you can do it.

Those of you currently in the transformation process, I want to say congratulations on your current accomplishments and on the person you will become. It's an awesome feeling to see what your body can become. Keep pushing yourself until you can't push anymore.

How Bodybuilding.com Helped Me Reach My Goals

If you look at my BodySpace account, you'll notice that my account was created during the same timeframe I started my weight loss transformation. I cannot say enough what the site did for me (I'm getting chills as I type this). I honestly don't know if I could have accomplished what I did without the site. I learned to count calories from the articles, discovered new exercises from the workouts, and ordered all my supplements from Bodybuilding.com.

The most influential piece of the website is BodySpace. There is nothing more inspiring than seeing average joes like me go from zero to hero. Seeing others do it gave me motivation to accomplish what I have. I'm beyond grateful for everything Bodybuilding.com did for me.

Ray's Top 5 Gym Tracks

  1. "We Be Steady Mobbin" by Lil Wayne
  2. "H.A.M" by Kanye West & Jay-Z
  3. "Knob Broke" by Young Jeezy
  4. "Titanium" by David Guetta (Feat. Sia)
  5. "Throw It Up" by Lil Jon & The Eastside Boyz

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About The Author

Have you made a dramatic change either by gaining muscle of by losing all the weight you have been hoping for?

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Comments

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ADemetri

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ADemetri

Nice work bruh! Congrats on your lifestyle change

Jun 26, 2013 5:31pm | report
cdmagee

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cdmagee

Great Job ! Much Success to you on your Spartan Run.

Jun 26, 2013 7:04pm | report
jamoreno84

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jamoreno84

Great motivation! Keep up the good work

Jun 27, 2013 12:43am | report
zaidat

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zaidat

You did a wonderful job!

Jun 27, 2013 7:36am | report
Jaydiesel1

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Jaydiesel1

that is a "different" type of meal plan.. but hey !! it worked !!! amazing transformation !!!!!!!!!!

Jun 27, 2013 8:09am | report
jrompola

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jrompola

Looking good!!

Jun 27, 2013 8:31am | report
paulobry

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paulobry

On a 1500 calorie budget @ 280 lbs! Remind me not to complain again trying to stay within 1500-1850 @ 5' 8'!

I wish I had made this kind of change in my 20's. Great changes in lifestyle.

Jun 27, 2013 11:03am | report
chiefgreybeard

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chiefgreybeard

Wow! Big change. Just goes to show ya, there's a "Class A" body in there somewhere just needs the right food and exercise.

Jun 27, 2013 1:35pm | report
mmiltonp

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mmiltonp

Awesome and Inspirational!! keep setting and hitting those goals!!!

Jun 27, 2013 1:35pm | report
emj1

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emj1

That is a tremendous transformation, but how were you able to maintain 1500 calories with your weight and height. ? Was 1500 calories estimated after calories burned for the day?

Jun 27, 2013 3:27pm | report
miwilson15

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miwilson15

awesome job bro

Jun 27, 2013 4:40pm | report
Lean357

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Lean357

pure motivation right there!! awesome work keep on pushin' !!

Jun 27, 2013 9:47pm | report
KingJunVI

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KingJunVI

Nice work... I'll draw inspiration from your story...

Jun 30, 2013 6:37pm | report
rugbywing

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rugbywing

well done bro !

Jul 2, 2013 9:16am | report
Hanswors124

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Hanswors124

LOOKING FANTASTIC BUD! KEEP IT UP! Inspired...

Article Rated:
Mar 25, 2014 2:02am | report
  • Body Stats
  • ht: 21'0"
  • wt: 252.21 lbs
  • bf: 23.5%
Showing 1 - 15 of 15 Comments

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