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Body Transformation: Get A Load Of This!
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AGE 17
HEIGHT 6'1" WEIGHT 210 lbs |
AGE 18
HEIGHT 6'1" WEIGHT 185 lbs |
Why I Decided To Transform
I felt terrible eating bad food, and playing varsity sports with too much fat was very difficult. I was scared of what people thought when I took my shirt off. I didn't want to go to the pool with my friends because I knew people would judge my body.
I put my mind to it, and now I can take my shirt off with confidence. I increased my speed and quickness and can play better defensive basketball now.
How I Accomplished My Goals
I came to the conclusion that I was overweight and needed to do something about it. My lifting style worked, but at a very slow pace. I knew to lose fat I needed to watch my carb intake and get it under 100 grams a day. It took about six months to cut down from 210 to 169 pounds.
My diet focused on adding muscle mass the past few months. For several months before, I lifted at 5:30 a.m. at our local gym. My group of friends made fun of me if I wasn't there, so everyone was kind of forced to go or it would be a long day. When sports started, a lot of people stopped lifting altogether and didn't show up in the morning, but I wasn't going to quit.
I pushed through ever obstacle thrown at me. I lifted during sports and on Saturdays when my friends were out having fun. I had a protein shake instead of cake. I feel great about myself now and I'm excited to see what I look like in the future.
Supplements That Helped Me Through The Journey
Pre-workout
Pre-workout Supplement
1 scoop
With Meal 4
ON Gold Standard 100% Whey
1 scoop
Diet Plan That Guided My Transformation
Meal 1
Whole Eggs
3
-
Egg Whites
7
Multigrain Bread
2 slices
Oats
1 cup
Apple
1
Meal 2
-
Multigrain Bread
2 slices
Tuna
1 can
Milk
10 oz
Meal 3
Chicken Breasts
2
Whole-grain Rice
1 cup
Meal 4
-
ON Gold Standard 100% Whey
1 scoop
Banana
1
Whole-grain Noodles
1 serving
Meal 5
-
Chicken Breasts
2
-
Oats
1 cup
-
Milk
10 oz
Meal 6
Low-fat Cottage Cheese
1 serving
-
Apple
1
Training Regimen That Kept Me On Track
Day 1: Legs
Barbell Lunge
3 sets of 12 reps
Barbell Squat
3 sets of 12 reps
Leg Extensions
3 sets of 12 reps
Seated Leg Curl
3 sets of 12 reps
Leg Press
3 sets of 12 reps
Standing Calf Raises
3 sets of 12 reps
Day 2: Chest
Decline Barbell Bench Press
3 sets of 12 reps
Decline Dumbbell Bench Press
3 sets of 12 reps
Incline Dumbbell Press
3 sets of 12 reps
Dumbbell Bench Press
3 sets of 12 reps
Dumbbell Flyes
3 sets of 12 reps
Flat Bench Cable Flyes
3 sets of 12 reps
Day 3: Back
Chin-Up
3 sets of 12 reps
Wide-Grip Lat Pulldown
3 sets of 12 reps
Underhand Cable Pulldowns
3 sets of 12 reps
Bent Over Two-Dumbbell Row
3 sets of 12 reps
Bent Over Barbell Row
3 sets of 12 reps
Reverse Flyes
3 sets of 12 reps
Barbell Deadlift
3 sets of 12 reps
Day 4: Shoulders
Seated Bent-Over Rear Delt Raise
3 sets of 12 reps
Standing Military Press
3 sets of 12 reps
Standing Front Barbell Raise
3 sets of 12 reps
Dumbbell Shoulder Press
3 sets of 12 reps
Side Lateral Raise
3 sets of 12 reps
Barbell Shrug
3 sets of 12 reps
Day 5: Arms
Preacher Curl
3 sets of 12 reps
Incline Dumbbell Curl
3 sets of 12 reps (last set is a dropset)
Barbell Curl
3 sets of 12 reps
Hammer Curls
3 sets of 12 reps
Standing Dumbbell Triceps Extension
3 sets of 12 reps
Lying Triceps Press
3 sets of 12 reps
Triceps Overhead Extension with Rope
3 sets of 12 reps
Close-Grip Barbell Bench Press
3 sets of 12 reps
What Aspect Challenged Me The Most
Dieting was brutal. My dieting is strict most of the time and I can't eat what my family does. I made my own meals mostly. My mom helped me out by cooking healthy meals when my family has supper. She also helps me purchase my food and supplements. Both my parents are really supportive of my lifting goals.
My Future Fitness Plans
I want to compete in bodybuilding competitions next year. Later on in life, I want to become a trainer and have my own gym.
Suggestions For Aspiring Transformers
Creating a body you're comfortable in takes time. Be patient. Focus 100 percent on dieting and training.
How Bodybuilding.com Helped Me Reach My Goals
When I needed an extra exercise or a new lift to help my body develop quicker and more efficiently, I knew I could rely on Bodybuilding.com. The articles on Bodybuilding.com really helped with my nutrition planning.
You Could Be Our Next Transformation Of The Week
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23 Comments
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23
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- 1
- Follow This Discussion by:
stevenmurray198
Awesome work
Just to clairify, the diet listed must have been AFTER you lost the weight, am I right?
There is way more than 100g carbs in the food listed.
- Body Stats
- ht: 6'2"
- wt: 212.6 lbs
- bf: 22.0%
TexasToast30
I dropped over 100 lbs eating amost 200g a day. Most of my carbs were around workout time. I ate about 30 grams postworkout and about 40 in the a.m. I love me some brown rice.
- Body Stats
- ht: 6'3"
- wt: 247 lbs
rippingfibers
Yes this is my current diet. I had less carbs when losing weight.
- Body Stats
- ht: 6'1"
- wt: 185 lbs
- bf: 10.0%
- Body Stats
- ht: 5'4"
- wt: 143 lbs
- bf: 17.0%
Evander06
With all due respect how can you call someone elses diet garbage? And all what carbs and sugar? lol All his carbs and sugar come in the form of a few apples a couple pieces of bread and what looks like a post work out banana. Oh and some milk . I wouldn't call it garbage. Its actually pretty decent minus the fact there aren't any veggies listed.
- Body Stats
- ht: 5'11"
- wt: 178 lbs
KarmicEffects
Pretty sure I eat 2x the carbs/sugar he does and am doing fine. Difference people, different results. Good job on the fat droppage. x2 on the veggies though.
- Body Stats
- ht: 6'1"
- wt: 210 lbs
- bf: 11.0%
rippingfibers
Thanks everyone for the positive comments. I do eat veggies lol. I forgot about putting them in. I usually eat peas carrots and onions.
- Body Stats
- ht: 6'1"
- wt: 185 lbs
- bf: 10.0%
servitetim
Honestly bro? You're 18% body fat at 144 lbs. Don't be talking **** on someone who looks better than you
- Body Stats
- ht: 6'1"
- wt: 181 lbs
- bf: 13.0%
- Body Stats
- ht: 6'2"
- wt: 228 lbs
- bf: 10.2%
- Body Stats
- ht: 5'6"
- wt: 131 lbs
- bf: 18.0%
AndrewDTillett
I'm always glad to see someone that finds the motivation to transform their body. It's always something to be proud of.
- Body Stats
- ht: 6'0"
- wt: 205 lbs
- bf: 13.5%
jchizick
******* first two comments by - stevenmurray198 & akakane. Just a quick look at their profile and you know they are trolls. Before you talk sh!t get an education on the different types and forms of diets. Say something when your transformation and dedication is as successful as this man's. Great job buddy!
- Body Stats
- ht: 5'9"
- wt: 178 lbs
- bf: 15.0%
- Body Stats
- ht: 6'1"
- wt: 172 lbs
- bf: 12.0%
dylanfan61
He should be commended for what he did. For the diet haters, his diet is not that bad. Not to mention, he is 18 years old. Remember how much "garbage" you could eat at that age before you put on any weight.
- Body Stats
- ht: 5'4"
- wt: 117 lbs
- bf: 16.0%
- Body Stats
- ht: 6'3"
- wt: 247 lbs
- Body Stats
- ht: 6'1"
- wt: 185 lbs
- bf: 10.0%
imtheman14
Good **** man it takes a lot of dedication and character to commit yourself to a healthy lifestyle and I can def appreciate something like that. Great results brotha keep up the hard work!
- Body Stats
- ht: 6'1"
- wt: 223 lbs
- bf: 15.0%
- Body Stats
- ht: 5'9"
- wt: 162 lbs
- bf: 8.0%
fatherboris
Permalink
Awsome transformation bro!
We have a similar physics... but you ahve bigger traps.
Have you done something special to get big traps like that? or its just a good genetics for traps muscle?
let me know
Keep it up bro
rippingfibers
Ya i get a lot of questions on my traps lol. I train back very hard I feel it is one of the most important aspects in looking big. I usually do barbell shrugs and then grap plats right after shrugging and burn them out. I do about 5 sets of that. I really noticed doing a lighter weight for traps and really focusing on the contraction helped them grow and get more cut.
- Body Stats
- ht: 6'1"
- wt: 185 lbs
- bf: 10.0%
- Body Stats
- ht: 5'8"
- wt: 180 lbs
- bf: 23.4%
detalosiAlex
Fighting the opposite battle Small to Large, Glad to see you made it bro. mirin, as they say.
- Body Stats
- ht: 5'10"
- wt: 159.4 lbs
- bf: 15.0%
Showing 1 - 23
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