Body Transformation: Diet-Driven Results!

Carter’s mom used her college knowledge to build a diet plan that changed his life. He scorched 100-plus pounds in a year and invested in iron results!
Name: Carter Good
BodySpace: Cartergood

Carter Good Carter Good
AGE 17
295 lbs
AGE 18
189 lbs

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Why I Decided to Transform

I was overweight throughout most of my life, but I really started to pack on weight at the start of my sophomore year in high school. I ballooned from 250 to 295 pounds in that year alone. I needed to lose weight and change my lifestyle if I wanted to live strong and healthy, but I couldn't find the motivation to crack down and do something about it.

One day, I was headed back to class from lunch and experienced a defining moment. I walked up the main stairs to my locker while talking with friends and was exhausted. When I reached the top, I was out of breath and literally broke a sweat. At that point, I knew something had to be done. If I wanted to live longer and enjoy life, my entire lifestyle needed to change.

Starting wasn't easy. I tried and failed on many diets in the past and honestly felt like I gained too much weight to turn back. How could I lose 100 pounds? That was as much as most high school freshmen and sophomore girls weighed. Accomplishing this goal was going to be tough, but I had faith.

How I Accomplished My Goals

When I told my parents I wanted to start a weight-loss diet—and actually stick with it—they were supportive and ready to help. Fortunately, my mother took nutrition and exercise courses in college and was able to set me up with a diet and workout plan. As my weight loss progressed, I learned about fitness and health and made adjustments to my diet and workout routine.

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Supplements that Helped Me Through the Journey

Early in my weight loss journey, I didn't take many supplements because I wanted my calories to come from whole foods. I still try to get most of my macros (proteins, carbs, and fats) from whole foods because I believe no supplement can be better than whole foods. However, when I got leaner I took a protein and a pre-workout supplement to reach my macro goals.

With Meal 1
With Meal 3
Post-workout and With Meal 7
Diet Plan that Guided My Transformation

Dieting is 80 percent of the weight-loss equation, and without a well-rounded plan there's no way to sustain weight loss. It was much easier to eat similar foods because I knew the macros and could prepare them quickly.

When I reached my weight loss goal, I decided to build more muscle mass. I only changed the order to increase the overall quantity for each meal and added a meal post-workout and before bed. I don't specifically say so in my meal plan, but I drank at least two gallons of water per day.

Meal 1
Meal 2
  • Fruit


    1 serving

Meal 3
Meal 4: Pre-workout
Meal 5: Post-workout
Meal 6
Meal 7
Meal 8: Before Bed
Training Regimen That Kept Me On Track

During my weight loss journey, I didn't do much lifting. If I could go back and change anything about my journey, it would be to incorporate more lifting during the process. Now I have a workout regimen that helped me build a strong muscle base and reach my ultimate goals.

I keep my rep ranges simple and without anything fancy. I get the best workout in the 8-12 rep range with the occasional dropset to failure. At the end of each workout, I do abs or cardio for 20-30 minutes (I alternate so my abs and legs get rest).

Day 1: Chest/Cardio
Day 2: Back/Abs
Day 3: Shoulders/Traps/Cardio
Day 4: Legs/Abs
Day 5: Arms/Cardio
Day 6: Rest

What Aspect Challenged Me the Most

The aspect that challenged me most was the diet. I used to eat fast food at least once per day and ordered the largest size available. I changed my diet slowly so I didn't fail. I started to reduce the quantity of the bad food I ate and eventually did away with them completely.

I allowed a cheat day occasionally, but now I'm to a point where I don't enjoy that type of food anymore. The way I feel when I eat good food is better than the instant sensation from bad food that leaves me feeling crappy.

My Future Fitness Plans

As I prepare for college, staying on top of my diet will be a challenge. I want to attend a school with a cafeteria that has healthy food. I don't ever want to live unhealthy again. I plan on continue weight training and possibly compete, but most importantly I want to stay healthy.

Suggestions for Aspiring Transformers

The biggest suggestion I can give to anyone who wants to transform is to find the right kind of motivation. Before I lost weight, I tried and failed on many diets because I never had the right motivation.

When I found the right motivation, going to the gym and eating healthy was worth it—it was the only way to achieve my ultimate goal.

How Helped Me Reach My Goals

In my early stages of weight loss, helped immensely. I ordered most of my supplements there and the forums helped answer questions about workouts and diets. Without, I wouldn't have made it as far as I have. It's the greatest fitness website ever.

Carter's Top 5 Gym Tracks

  1. "Mercy" by Kanye West
  2. "Burn" by Meek Mill
  3. "Yes" by Childish Gambino
  4. "Freaks And Geeks" by Childish Gambino
  5. "Lose Yourself" by Eminem

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