Body Transformation: Extreme Measurements!

Stephen struggled to find vantage points that put his life into perspective. Now his view is clear. See what helped him lose 70 pounds and 19 percent body fat!
Name: Stephen Bush
BodySpace: scaffdog

Stephen Bush Stephen Bush
AGE 44
240 lbs
AGE 44
169 lbs

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Why I Decided to Transform

In years past, I was a competitive runner, bodybuilder, and beach volleyball player. I was in good shape through my mid to late 30s, but by age 44 I was very overweight at 240 pounds with 28-30 percent body fat. I constantly felt the ill effects when I tried to perform simple athletic tasks. I was out of breath tying my shoes in the morning.

I was on two high blood pressure medications and suffered from sleep apnea. At that point, I wanted to be who I once was for my family's sake as much as for my own health and peace of mind.

How I Accomplished My Goals

My 16-year-old son Zack follows in my footsteps and runs varsity cross country and indoor/outdoor track for his high school. I suffered through difficulty and pain jogging between vantage points to watch him compete. I realized that I had to do something.

I started with basic cardio on the treadmill, elliptical, and stationary bike, but quickly grew tired of it and turned to for guidance. I followed suggestions from HD Abs: The Ab-Etching Diet—4 Weeks Of Fat Burning by Mike Roussell, Ph.D, Ask The Ripped Dude: What Are Your Top Fat-Burning Foods? by Obi Obadike, and the nutrition overview in Greg Plitt's MFT28, the program I started with.

I wanted the benefits of lean bulking in Greg's program, but didn't want to slow down or lose focus of my aerobic training, so I modified his program. Prior to work, I followed his morning program exactly, but replaced the evening workouts with HIIT or steady state cardio.

I finished MFT28 and couldn't be happier with the results. I was down to 185 pounds and 10 percent body fat. I made consistent strength and endurance gains in the 28 days and lost 55 pounds and 20 percent body fat in four months.

Instead of watching my son compete from the sidelines, I began running 5ks with him and was hired as the assistant coach for the spring track and field team at his high school. I hope to continue coaching in the fall when cross country starts.

When I started this journey, I had no idea what was on the horizon. After learning to set and hit mini goals, I can say that change is within anyone's grasp if you're willing to follow simple rules. Get up and start something. Set attainable goals and don't stop until you reach them. Repeat the cycle and start enjoying life again.

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Supplements that Helped Me Through the Journey
Post-workout and Before Bed
Diet Plan that Guided My Transformation
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6: Pre-workout
Meal 7: Post-workout
Meal 8
Meal 9: Before Bed
Training Regimen that Kept Me On Track

Greg Plitt's MFT28 consisted of the following weekly cycle repeated for four consecutive weeks. I tried to increase the weights each week. If I didn't get the minimum amount of reps for a particular exercise, I dropped weight and completed the set.

I followed Greg's program exactly in the morning, but replaced his evening program with some form of HIIT training as outlined below. Below is the final week of the program.

I do 60 minutes of HIIT training with weighted gloves and power bands every evening. I exercise at extremely high levels for 60 seconds on and 15 seconds off. Total workout duration was 30 minutes per evening.

Day 1: Chest Dominance Morning Workout
Day 2: Back Demolition Morning Workout

    Rep target: 8-12 reps
    Lift to failure on all exercises
    Rest interval: 60-90 seconds

Day 3: Shoulder Shred Morning Workout

Giant Set: 3 sets

Giant Set: 3 sets

Day 4: Arms War Morning Workout
Day 5: Legit Legs Morning Workout
Shock and Awe Exercise Options
Day 7: Recovery

What Aspect Challenged Me the Most

As with any change, it didn't come without several challenges. The hardest part is to take the first step, but that hurdle only needs to be cleared once (your first successful goal). It will never happen if you don't get out of your comfy chair, throw on workout clothes, and take the plunge.

Take the first step with confidence that you will follow through with conviction and everything will fall into place from there.

My Future Fitness Plans

The only prediction I can make for my long-term fitness future is I plan to keep it as a mainstay in my life with a continued emphasis on weightlifting and cardio. I intend to coach my son throughout his last two years of high school and would like to compete in a master's bodybuilding competition.

I'm also looking to attain my certified personal training certification to help others achieve their fitness goals.

Suggestions for Aspiring Transformers
  • Get started!
  • The greatest plans are nothing until action is taken.
  • Don't worry about the little things in the beginning.
  • Don't ever give up.
  • Set attainable, measurable goals and reward yourself accordingly.
  • Appreciate yourself and your progress. Don't get hung up on the progress of others.
  • Verbalize your goals to accountability partners.
How Helped Me Reach My Goals was designed with your success in mind. I found BodySpace to be an invaluable tool. It starts with your current goal and progress to give you quick access to make updates to your body weight, body fat percentage, measurements, motivation level, friends, activities, and much more. Add a workout or create you own to track and manage your progress from BodySpace.

Stephen's Top 5 Gym Tracks

  1. "The Pride" by Five Finger Death Punch
  2. "Crucial Velocity" by Clutch
  3. "Vilify" by Device
  4. "Devil Is A Woman" by Charm City Devils
  5. "Thunder Kiss '65" by White Zombie

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