Body Transformation: Buffer Ben

Alcohol abuse and unhealthy eating habits kept Ben from seeing his true potential. News that he was going to be a father motivated him to trade beer cans for dumbbells!
Name: Ben Holmes
BodySpace: HolmesDG

Ben Holmes Ben Holmes
AGE 25
253 lbs
AGE 26
216 lbs

Why I Decided To Transform

I decided to transform because I was overweight, unhappy, unhealthy, and depressed. The morning I stood on the scale and it read 253 pounds was the moment it hit me. I had to do something about my weight before it was too late.

Being overweight affected every part of my life. It made everything much harder; everyday household activities, my job, and rugby. I started snoring, which made sleeping difficult for my wife. She often slept in the spare room to get a good night's sleep. I also had a major drinking problem.

I would drink every day of the week and was never home on weekends because I was out drinking with my mates. A change had to happen because I was also expecting my first child.

How I Accomplished My Goals

My transformation got a jumpstart when I was picked up for DUI (Driving Under the Influence) and lost my license for six months. With no license, I went out and bought a bike that I rode to work and to the gym.

I stopped drinking and started eating healthy. I gathered information and tips on nutrition and training from sites like and YouTube. When I started getting results and compliments I was hooked. The longer I stuck with it the easier it became.

After six months, I decided to put my hard work to good use and enter my first bodybuilding competition. I didn't know anything about competing, so I got a personal trainer, Leanne Simays, from 2refine, entered the New Zealand Nationals NABBA novice class, and placed first.

Supplements That Helped Me through the Journey
With Meals 2 & 3
With Meal 5
Diet Plan That Guided My Transformation
Meal 1
Meal 2
Meal 3
Meal 5
  • Vegetables


    2 cups

  • fish



  • peanut


    1 cup

Training Regimen That Kept Me On Track
Day 1: Chest/Biceps/Abs
Day 2: Legs
Day 3: Rest
Day 4: Back/Traps/Abs
Day 5: Shoulders/Triceps
Day 6 & Day 7: Rest

What Aspect Challenged Me The Most

The most challenging part of my transformation was giving up old habits like alcohol and eating junk food. The longer I kept at it the easier it got.

My Future Fitness Plans

I really enjoy the new me and look forward to the future with my family. I want to keep training, competing, and making heaps of new friends.

Suggestions for Aspiring Transformers
  • Keep a before picture handy so you stay on track.
  • Set realistic goals to keep your progress moving forward.
  • Get as much help as you can and stay away from negative people.
  • Don't cheat. You're only holding yourself back.
How Helped Me Reach My Goals is the one-stop shop for any transformation. It has workout plans, diet regimens, and step-by-step videos detailing everything about fitness. It's the greatest online supplement store around.

I visit everyday to keep up with specials, new training tips, and new products to get me motivated.

You Could Be Our Next Transformation Of The Week

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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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Out of 10
22 Ratings



Showing 1 - 8 of 8 Comments

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This only took a year?

Dec 12, 2012 5:29pm | report

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I question the accuracy of you weighing 216 @ 7%. Good job none the less

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Dec 13, 2012 6:52am | report

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Well, After seeing your Bodyspace having your at 6' I find it believable. should correct your Height

Dec 13, 2012 9:22am | report

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I highly doubt that took a year, naturally.

Dec 13, 2012 7:21am | report

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So in 6 months he went from 253 lbs and 192 lean body mass, to 216 7% bfat and 201 lbs lean body mass!

He gained 9 lbs of muscle while losing 17% bfat and 37 lbs!

And everything without cardio (only bike to work and gym as I understand) this man is amazing and has amazing genetics too I think, considering that he was eating normal and using a lot of supplements!

Good work man, really motivating and also you had a lot of mass already before starting and I think that helped you a lot, good luck with your family and with your future fitness plans!

Dec 13, 2012 7:46am | report

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I guess I run too much. I cant imagine being 216lbs, and only 1" taller, and yeah, I cant believe this was done with that little cardio. I guess after a year of a solid routine it would happen. Last one, How much money was spent on protein?! 8 scoops a day! I though I took a lot. thats a pretty good bit!

Dec 13, 2012 8:12am | report

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Great job! Sounds like your reason to transform is the same as mine, seeing your improvements helps motivate me to stay focused and on track.

Dec 18, 2012 2:01pm | report

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I'm using this program atm & its working for me. Great stuff! This guy is a beast!

Jan 7, 2013 8:54pm | report

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inspiring, definitely was in the same situation(self inflicted)...

Feb 20, 2013 11:57am | report
Showing 1 - 8 of 8 Comments

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