Body Transformation: He Lost 27% Body Fat!
WEIGHT 185 lbs
BODY FAT 35%
WEIGHT 147 lbs
BODY FAT 8%
Why I Decided To Transform
I lived a healthy lifestyle as a teenager. However, the increase in stress, work pressure, bad eating habits, heavy smoking, and age played a negative role on my metabolism. I always wanted to go back to the healthy lifestyle and quit smoking, but it didn't work.
The glaring reason that triggered my motives was my increase in weight. The increase had a negative impact that caused severe back pain. The doctor told me to lose weight. However, he advised no heavy lifting and said to walk only. I also had increased pressure from work and responsibilities. To relieve the pressure I smoked heavily.
These culminated in my unconscious until one day I looked at the mirror and saw an overweight person suffering from a back pain who smokes heavily. That was the moment that triggered my motives.
I decided to go to the gym and discovered it's the healthiest way to relieve pressure, lose fat, build muscle, gain confidence, enhance mood, be more active, look younger, and build a better physique. The best part: I had no more back pain. Bodybuilding helped me to get rid of the back pain, quit smoking, and live a healthy life.
I performed cardio two times a day; HIIT early morning (5 a.m.), followed by weightlifting and cardio in the evening (circuit training, classes, and treadmill). Evening cardio combined with changed eating habits (6-7 meals a day) yielded encouraging results. In November 2011, I started to see my first signs of a six pack. However, the muscles were small as the diet focused on losing fat more than building muscle.
With hard work, consistency, dedication, and trial and error, it took me around seven and a half months (January 2012) to see my six pack.
In January 2012, I reached the lowest body fat percentage (three percent), which was a great achievement. My goal changed to build more muscle without much increase in body fat. My diet changed, and my knowledge increased. I increased my body weight and reached eight percent body fat.
The impact was beyond my expectations. My colleagues at work started to adopt my new lifestyle. Most of them joined the gym, aiming to have a healthier life. I had more confidence, productivity at work increased, and I inspired many people at the gym. Sometimes people stop me at the mall or supermarket to compliment my physique. My life is totally different than it used to be, thanks to bodybuilding.
How I Accomplished My Goals
My learning curve increased ever day. I tested things and adopted trial and error methods first. I did lots of research; it was not easy to filter the information. The nutrition and workouts came from Bodybuilding.com. The accurate information available for free on Bodybuilding.com changed my methods and the results were very positive.
I never thought about quitting even when I reached a plateau. Thanks to Bodybuilding.com, I had articles that showed how to overcome difficulties and adopt a proper diet.
The support of my family was the main source of inspiration. They helped me overcome any difficulties I faced.
Supplements That Helped Me Through The Journey
Diet Plan That Guided My Transformation
Low Fat Meat
Training Regimen That Kept Me On Track
Russian Twist (on decline)3 sets of 15-20 reps
Cable Crossover (High)3 sets of 8-10 reps
Cable Crossover (Low)3 sets of 8-10 reps
Barbell Curl (Wide)3 sets of 10-12 reps
Barbell Curl (Close-grip)3 sets of 10-12 reps
What Aspect Challenged Me The Most
The diet was the most challenging aspect, especially battling sugar cravings at night. I overcame it by rewarding myself with a full day on Sunday of eating whatever I wanted, especially sweets and ice cream.
My Future Fitness Plans
Continue my journey. Even though I work in management, I aim to work as a personal trainer and compete at the national level. It's nice to work in something that I enjoy.
Suggestions For Aspiring Transformers
Don't let anything demotivate you. Anyone can achieve what they want if they believe in it. You need to convince yourself that nothing can stop you. Consistency and dedication will get you there.
Believe in yourself and educate yourself with the right knowledge and you can reach your goals.
How Bodybuilding.com Helped Me Reach My Goals
Bodybuilding.com is without any doubt the best bodybuilding and fitness website. It's the Facebook of bodybuilding and fitness. Anything you want can be found at Bodybuilding.com from A-Z.
Bodybuilding.com played a major role in helping me achieve nutrition targets, workouts, and motivation. I get important information about supplements, nutrition, and workouts for bulking and cutting from Bodybuilding.com.
It's wonderful and accurate articles cover all aspects of fitness and bodybuilding.
You Could Be Our Next Transformation Of The Week
These amazing teenagers have made changes in their lives that most adults only dream about!
Age is no excuse for these over 40 women & men who have decided to feel and look young again!
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Fantastic transformation! I am 31 years old and pushing on 40, yet I am within striking distance from the best physique of my life. It's amazing that I have more energy, strength and look better now than when I was 18 years old. Thus, I cannot even imagine how Gilbert must be feeling to walk around ripped as hell. Congratulations man and keep lifting hard!
Thanks for the comment. You are right , defenitly Lunges is great , and I includedfrom occasionaly as Im concerned of my lower back (I had problem in my lower back as a result of years of overweight).
OK ya got me thinkin seriousle. Yes I am in the process of changing everything. its the motivation I lack.
your transformation is definitely inspirating.
going to soul search and move
Thanks Rick... I'm so happy when you added me as one of your inspirational list. You are truly inspiring with your honest words. I'm having the confidence that you will reach your goals...
Me too, I'm not impressed with my legs. But my goal was to transform my body safely and because of my lower back pain for years, I was careful and this was the challenge to transform a body that suffers from lower back pain with no injury.
The second goal to look at after transformation is "the adjustment" look for the weaker parts and try to achieve the balance . The good thing is slowly I'm able now to increase the load on my lower part. My goal is to achieve the balance within the next 4-6 months Safely.
Even though it will take more time but to stay injury free is my main goal
True inspiration! I'm so tired of people using their age as a limitation. Gilbert, you have shown and proven through your hard work and dedication that not only can you do something you set your mind to, but you can far exceed your minds limitations. Your transformation is a benchmark and clearly deserves to be modeled amongst others! So proud of you!
Wow. I mean....wow. Honest to God, professional bodybuilders don't do this kind of volume. You're doing WAY too much. I mean, WAY too much. You need to be doing at the most, a 3rd of what you're doing. Working out 3 days a week at the most.
I think it's great what you've done, but honestly, you're going to hurt yourself with all this volume. It's crazy the amount you do.
Honestly, look into Heavy Duty/High Intensity Training. I promise you'll get a lot more from a lot less. Your motivation & heart is in the right place, but like so many others, you've been sucked into the "more is better" theory.
Thanks for the advice... Actually, I do change the routine every now and then. Sometimes I rest for 3 consecutive days .I do also HIIT cardio and you are right it proved to be efficient in metabolizing fat cells and protecting muscle gained with less effort and time
The program I followed helped me in transferring my body from 35% body fat to just 8% , I reached 3% .
Now I need to bulk up, so I will increase resting days .So you can say the program is flexible, when cutting I will work out 6 days a week, and for bulking just 4 -5 days (sure with changes in nutrition ).
This transformation is amazing man!! Good on you. I am experiencing a very similar set of circumstances. My doc told me that its not good to run for cardio as I was rehab a knee injury. So I have honestly put on about 20 lbs of fat. I plan on following your program to a tee. Any advice on additional diet options?
Way to go, Gilbert. Lots of people are proud of you. You are great guy too! Thanks for the encouragement you share with others too. The workouts worked for you and so did your diet. Happy for you. Guess we all have to find a way that works for each of our bodies (and our budgets too)..ha, ha. That takes a lot of discipline and commitment to stay the course. I am at a plateau and wondering what is the best course of action. Trying different things. It worked for you...so, keep on doing what you are doing..and most of all, is that you are enjoying the process.