Body Transformation: How To Lose 100+ Pounds In 1 Year!

If Steve had downtime, he was either training or preparing meals. That dedicated plan of attack drove him to lose 102 pounds and 30 percent body fat in one year! See how you can too!

Why I decided to transform

I had two dreams in my life: to become a doctor of chiropractic and be Mr. Arkansas. In 2009, I was accepted into chiropractic school. During my first three years, I rarely made time to train and ate like a typical college student.

Going into my last year of school, I decided to make a lifestyle change and become a better role model for my patients.

At that time, I weighed approximately 330 pounds. I say approximately because my electronic scale says error to above 330 pounds.

Before /// 330 lbs
After /// 228 lbs
AGE 35 / HEIGHT 5'10" / BODY FAT 45%
AGE 35 / HEIGHT 5'10" / BODY FAT 15%
Post To Fitboard

How I accomplished my goals

Even though I was working hard to finish my graduation requirements, I trained seven days per week and never veered from my plan. I saw patients at the clinic from 9 a.m. to 7 p.m. and built a successful routine. If I had downtime, I was in the gym or at home preparing meals.

I had an incredible support system that included my wife, family, and training partner. They understood what I wanted to accomplish and knew it was very important to me. I didn't allow myself to be put into situations where I would be tempted to eat something that I shouldn't or miss a workout. If I went somewhere, I always made sure that I took food with me just in case I didn't make it back before my next meal.

I didn't get frustrated when I hit a plateau. Instead, I went online and viewed transformations on to remind myself that it could be done. The results were worth it.

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Of The Week! honors people across all transformation categories for their hard work and dedication. Learn how our featured transformers overcame obstacles and hit their goals!

Supplements that helped me through the journey

Diet plan that guided my transformation

Meal 1
Meal 2
Meal 3
Meal 4: Pre-workout
Meal 5
Meal 6
Meal 7
Meal 8
  • Fish Fish

    8 oz

  • Vegetables Vegetables

    1 cup

Training regimen that kept me on track

I do low-intensity cardio for one hour Monday-Wednesday and twice per day Thursday-Sunday.

Day 1: Chest/Triceps
Day 2: Back/Biceps
Day 3: Shoulders
Day 4: Legs
Day 5: Chest/Triceps
Day 6: Back/Biceps
Day 7: Shoulders

What aspect challenged me the most

The most challenging aspect was eating with family and friends. I had to learn what to order at restaurants. Luckily, I was blessed with an encouraging family that prepared separate meals when I came to visit.

My mom and dad grilled, vacuum sealed, and froze 30 pounds of chicken breasts when I visited. I learned to keep back up meals and shakes with me to avoid giving into temptation.

"Put your goals and plan of attack on paper. You must have a structured plan and stick to it 100 percent."

My future fitness plans

I will enter the 2014 Arkansas State Bodybuilding Championships and fulfill my second dream of becoming Mr. Arkansas. I plan to drop down to 224 pounds and compete at the top of the heavyweight class. My ultimate dream is to be sponsored.

Suggestions for aspiring transformers

Put your goals and plan of attack on paper. You must have a structured plan and stick to it 100 percent. Tell everyone about your goals. Most people will support you, keep you on track, and hold you accountable.

How helped me reach my goals had a huge impact on my success. I use the site to pick out my food and set up my diet. The success stories gave me motivation to get started.

Halfway through my transformation, and Cellucor launched the Strong To The Cor 6-Week Challenge which gave me extra motivation and drive to keep working hard. I went from 251 to 229 pounds during that period.

Steve's Top 5 Gym Tracks

  1. "Ruff Ryders Anthem" by DMX
  2. "Lose Yourself" by Eminem
  3. "Nuthin' But A G Thang" by Dr. Dre
  4. "Encore" by Jay-Z
  5. "Sail" by Awolnation

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