Bodybuilding.com Information Motivation Supplementation
in:

Body Transformation: Contest Ready By Lifting Heavy

Lifting became more than a hobby when Chris committed to compete in an NPC show with his girlfriend. As the bar took more weight, the fat came off to reveal his shredded physique!
Name: Chris Leach
Email: chrisprotein@gmail.com
BodySpace: Kratistos

Chris Leach Chris Leach
AGE 23
HEIGHT
5'11"
WEIGHT
205 lbs
BODY FAT
20%
AGE 23
HEIGHT
5'11"
WEIGHT
175 lbs
BODY FAT
7%

Post To Fitboard
Why I Decided to Transform

I played rugby throughout college and lifted weights to stay big and strong so I could take and deliver hits without breaking in half. I was happy at 190-200 pounds and 15-20 percent body fat. I also enjoyed partying every weekend, which kept my body fat high.

When I joined the Bodybuilding.com forums, I saw others with amazing conditioning and results and was inspired to achieve the same.

At that time, my girlfriend decided to compete in an NPC bikini competition and I committed to compete in men's physique at the same competition (NPC Texas State Naturals).

About 15 weeks from the show, I started to diet with the aid of Layne Norton's contest prep article. I competed, placed fourth, and was satisfied, but I was still hungry and decided to compete again at the NPC Lackland Classic Bodybuilding and Physique Show.

I took first place in my class and won the overall title in men's physique at that show.

How I Accomplished My Goals

I trained with weights 4-5 times per week and did high-intensity cardio sessions twice per week. I also kept a strict diet. I enjoy weight training, so that wasn't as hard, but the diet and cardio were brutal at times.

I overcame it with motivation from other competitors, forum members, and my girlfriend who did the contest with me. I watched motivational videos on simplyshredded.com, which helped.

Apply Here To Be A Transformation Of The Week!

Apply Here To Be A Transformation Of The Week!

Bodybuilding.com honors people across all transformation categories for their hard work and dedication. Learn how our featured transformers overcame obstacles and hit their goals!
Supplements that Helped Me Through the Journey
With Meal 2, 3, and 4
Intra-workout
Post-workout
Diet Plan that Guided My Transformation

I ate 1-1.3 grams of protein per pound of body weight and 0.3 grams of fat per pound of body weight. I got the rest of my calories from carbs. To create a caloric deficit and burn fat, I started by subtracting 200-300 calories of carbs from my diet. As time went on and progress slowed, I removed more carbs or fat to keep the progress going.

I got most of my macronutrients from healthy sources like whey protein, chicken, fish, sweet potatoes, rice cakes, oatmeal, avocados, and nuts. Protein brownies made from whey powder made for a great healthy, tasty, and filling meal that fit into my diet. Layne Norton's cutting article was great help for my nutrition plan.

Meal 1
Meal 2: Pre-workout Shake
Meal 3: Intra-workout Shake
Meal 4: Post-workout Shake
Meal 5
Training Regimen that Kept Me on Track

I followed a three-day, full-body routine or a four-day, double-split routine that alternated between two days of strength-oriented training and two days of high-rep, muscle-building training. For the duration of my transformation, I mainly used the four-day, double-split routine.

Day 1: Rest
Day 2: Strength Training
Day 3: Strength Training
Day 4: Rest
Day 5: Hypertrophy Training
Day 6: Hypertrophy Training
Day 7: Rest

What Aspect Challenged Me Most

The final stages of the diet challenged me most. The last four weeks of contest prep are intense. I love eating, so it was hard to stick to it, but I found motivation through others in great shape and imagining my results onstage.

My Future Fitness Plans

I'm certain that I will enter the NPC Team Universe competition and hopefully turn pro. I will build more muscle, get leaner, and bring up some weak points. I just launched a personal training business that offers a variety of online and in-person training services at ChrisProtein.com. I landed a fitness modeling contract for Naturally Fit Agency and I'm excited.

Suggestions for Aspiring Transformers

The rewards are worth it. Next time you think about quitting or cheating, think of the positive rewards you get for sticking it out and following through. You will feel awesome to hit your goals.

Make sure to follow a good nutrition and training regimen. There are lots of subpar routines and diet plans available that don't yield good results. If you engage in a serious fat loss or muscle building program, invest time to research how to accomplish your goals or invest the money in someone who knows what they're doing. This keeps you confident and motivates you to put out full effort.

How Bodybuilding.com Helped Me Reach My Goals

Bodybuilding.com helped tremendously. I order my supplements from the site and they arrive fast. I also use articles from the site to help with my diet, training, and peak weeks for my shows. Seeing other successes on the site is motivating as well.

Start Your Own Transformation Today


Bookmark and Share

Related Articles

About The Author

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

RATE THIS ARTICLE
POOR
  • 1
  • 2
  • 3
  • 4
  • 5
  • 6
  • 7
  • 8
  • 9
  • 10
EXCELLENT
OVERALL RATING
9.7

Out of 10
Excellent
29 Ratings

30

Comments

Showing 1 - 25 of 30 Comments

(5 characters minimum)

      • notify me when users reply to my comment
SoonToBeHot

Rep Power: 0

  • rep this user
SoonToBeHot

Very well done !!!

Mar 28, 2013 6:40am | report
 
mglewis

Rep Power: 0

  • rep this user
mglewis

That's impressive man. great work

Article Rated:
Mar 28, 2013 8:38am | report
 
Fables87

Rep Power: 0

  • rep this user
Fables87

Very nice job bro! Congratulations!

Article Rated:
Mar 28, 2013 9:27am | report
 
acrolicious

Rep Power: 0

  • rep this user
acrolicious

Looks like less than 20% in before picture. Good job though. :)

Mar 28, 2013 9:34am | report
 
Ryanator

Rep Power: 0

  • rep this user
Ryanator

nice man wish I had your physique, im 180 and look how you did at 200..

Mar 28, 2013 9:38am | report
 
Antrozous

Rep Power: 0

  • rep this user
Antrozous

Pretty good regiment

Mar 28, 2013 9:40am | report
 
Mitch666

Rep Power: 7190422

  • rep this user
Mitch666

You look less than 20% for sure in that first picture. But this is actually a good transformation. Gjdm

Mar 28, 2013 9:47am | report
 
bdowling11

Rep Power: 0

  • rep this user
bdowling11

Very nice, what would you do for a typical cardio session?

Mar 28, 2013 10:36am | report
 
ylee250

Rep Power: 0

  • rep this user
ylee250

awesome man!! I realize now that i could compete in prolly a yr or so. Thanks for the motivation!

Mar 28, 2013 10:54am | report
 
DieselAesthetic

Rep Power: 0

  • rep this user
DieselAesthetic

Wow awesome job Chris! Your "before" physique kind of reminds me of mine now but you were quite a bit bigger. I'm very inspired and look forward to incorporating a better diet and some cardio into my life! Thanks.

Mar 28, 2013 11:17am | report
 
bunnybuilder

Rep Power: 0

  • rep this user
bunnybuilder

more like 14% to start and 8-9% at the finish but still a great transformation. Nice work man.

Mar 28, 2013 11:22am | report
 
Stangler

Rep Power: 0

  • rep this user
Stangler

Great job man.
How many calories were to eating a day?
also is that your full day of eating? looks like your missing dinner there...

Mar 28, 2013 2:26pm | report
 
Sabeque

Rep Power: 0

  • rep this user
Sabeque

I'm curious: why would you take a gain supplement when you were trying to cut and lose weight? It says you dropped from 205 to 175.

Nice transfo, though. Very impressive results! Whatever you did worked well :)

Mar 28, 2013 2:55pm | report
 
Going4Swole

Rep Power: 0

  • rep this user
Going4Swole

Congratulations Chris, well deserved man!

Mar 28, 2013 8:29pm | report
 
jeffreyvink

Rep Power: 0

  • rep this user
jeffreyvink

very nice work! Keep it up

Mar 29, 2013 2:09am | report
 
  • Body Stats
  • ht: 5'10"
  • wt: 178.79 lbs
  • bf: 16.0%
DiegoRSG

Rep Power: 0

  • rep this user
DiegoRSG

impressive! good job!

Mar 29, 2013 9:26am | report
 
fishnbrah

Rep Power: 0

  • rep this user
fishnbrah

his results are good but that sure is a plain diet. i would burn out on that quick. much rather have some real food than 4 scoops of whey and 2 scoops of carbo gain?

Mar 29, 2013 2:31pm | report
 
Kratistos

Rep Power: 0

  • rep this user
Kratistos

Thanks guys!

-Bodyfat was guesstimated, could have been higher or lower :)
-My cals ranged from 2600 - 1700 throughout the diet
-I did not eat the same thing everyday, that's a sample.
-I had plain dextrose, not carbo gain. Was definitely not a full scoop per meal either lol.

Think that covers all the questions, any more let me know!

Mar 30, 2013 9:42am | report
 
shingshong12

Rep Power: 0

  • rep this user
shingshong12

DID DOING THIS SPLIT HELP YOU LOSE MORE WEIGHT THAN JUST FOLLOWING A TYPICAL 4 OR 5 DAY SPLIT.BECAUSE YOU HAVE A STRENGTH DAY AND A HYPERTOPHY DAY, I FOLLOW MORE OF CLOSESLY TO PERIODIZATION..

Apr 13, 2013 12:31pm | report
 
Kratistos

Rep Power: 0

  • rep this user
Kratistos

yes a properly periodized routine is better than a typical 1x per week bro-split.

May 9, 2013 9:56pm | report
Teddy1231

Rep Power: 0

  • rep this user
Teddy1231

very well done, and Helped me with some pondering questions I had and doubts thank you

Apr 15, 2013 10:35pm | report
 
Tnez88

Rep Power: 0

  • rep this user
Tnez88

Uh oh. Watch out, dont outshine your Girl!

Apr 17, 2013 1:12am | report
 
byrnes1985

Rep Power: 0

  • rep this user
byrnes1985

Great job bud!

Apr 22, 2013 4:35pm | report
 
rwil294

Rep Power: 0

  • rep this user
rwil294

good effort bro, its funny how people look bigger when they're ripped but they are actually a lot lighter in regards to bodyweight. It proves that the mirror should be more of an indicator than the scales

Apr 23, 2013 2:12am | report
 
Jaffna

Rep Power: 0

  • rep this user
Jaffna

you don't train arms?

May 28, 2013 1:29am | report
 
Showing 1 - 25 of 30 Comments

Featured Product

Give Us Feedback:
Report A Problem
Site Feedback
Follow Us:
Twitter
Facebook
RSS Feeds
Bodybuilding.com Newsletter

Receive exciting features,
news & special offers from Bodybuilding.com