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
Email: Cartergood94@gmail.com
BodySpace: Cartergood

Carter Good Carter Good
AGE 17
HEIGHT
6'0"
WEIGHT
295 lbs
BODY FAT
35%
AGE 18
HEIGHT
6'0"
WEIGHT
189 lbs
BODY FAT
10.3%

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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

    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 Bodybuilding.com Helped Me Reach My Goals

In my early stages of weight loss, Bodybuilding.com helped immensely. I ordered most of my supplements there and the forums helped answer questions about workouts and diets. Without Bodybuilding.com, 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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Comments

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slavnis1

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slavnis1

Great story! The before and after pictures tell how hard you worked and should give others that same motivation. Keep up the good work!

May 20, 2013 6:13pm | report
 
Cartergood

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Cartergood

Thank you!

May 20, 2013 6:22pm | report
cdmagee

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cdmagee

Great Job ! What a Transformation, continued success to you !

May 20, 2013 6:45pm | report
 
cdmagee

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cdmagee

Oh yeah ,Great song selections !!

May 20, 2013 6:46pm | report
 
Rosspat71

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Rosspat71

Great job man keep it up

May 20, 2013 7:01pm | report
 
cmAcbrah

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cmAcbrah

I listen to those same songs man! Way to put the work in, mirin. Strong chest

May 20, 2013 10:07pm | report
 
Cartergood

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Cartergood

Thank you!

May 21, 2013 6:32pm | report
NNobeen

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NNobeen

Burn and Freaks and geeks are such quality tunes. Great job on the fat loss! Best luck to you in the future.

May 21, 2013 1:39am | report
 
Cartergood

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Cartergood

haha yah I really like Childish Gambino ;P

May 21, 2013 6:32pm | report
builder75

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builder75

Very impressive and inspiring! Much respect to your dedication!!!

May 21, 2013 7:35am | report
 
Cartergood

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Cartergood

Thanks!

May 21, 2013 6:32pm | report
plmcute8402

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plmcute8402

Great Job! Too bad Im not 10years younger! j/k but amazing work!

May 21, 2013 8:25am | report
 
Cartergood

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Cartergood

hahaha, thank you! :D

May 21, 2013 6:32pm | report
hammerhaug

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hammerhaug

when i read your story i feel bad for not beeing ripped, but i dont have trained more than 3 mounths , when i see you, you are one of top 10 inspiration ! love your new body , its just like you i want to look :) good work !

... sorry for bad english...

May 21, 2013 1:19pm | report
 
racks11479

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racks11479

Great job bro! Very inspirational transformation. Thanks for the motivation!

May 21, 2013 2:29pm | report
 
matman208

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matman208

Very cool! That took some serious dedication.

May 21, 2013 5:42pm | report
 
amize2012

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amize2012

Amazing! Congratulations! I'm trying to transform and your story is great inspiration. :)

May 21, 2013 7:07pm | report
 
playerrico

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playerrico

Congrats man you are an inspiration to us all. Keep it up

May 21, 2013 7:27pm | report
 
Martinyly

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Martinyly

Great Job! People like you help me to stay focused and strive become better and! I have a question for you. Did you happen to have a lot of excess skin at the end?

May 21, 2013 7:31pm | report
 
Cartergood

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Cartergood

Thanks man! and yes it is still something I have... kind of a battle scar? lol. It takes time for the skin to snap back but I am optimistic that in the next year it will!

May 21, 2013 8:25pm | report
Martinyly

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Martinyly

Ahh, alright. That sounds good! Something I look forward to when time comes! Haha. Great job again and keep up the good work! :)

May 21, 2013 11:26pm | report
krazyally

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krazyally

You obviously worked very hard to get where you're at. I give you alot of credit because I know it wasn't easy. You look great and I'm sure you feel great. Nice job.

May 21, 2013 7:32pm | report
 
Cartergood

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Cartergood

Thank you ! :)

May 21, 2013 8:25pm | report
HighSynergy

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HighSynergy

Truly inspirational! I've bookmarked this myself and plan to show it to one of my friends who is roughly the same physique as your "before" picture. He just started working out and hope he can use this story as further motivation!

May 21, 2013 7:36pm | report
 
Cartergood

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Cartergood

I hope for him the best!

May 21, 2013 8:26pm | report
Showing 1 - 25 of 58 Comments

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