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Body Transformation: John Set His Fat Ablaze!

John relied on blood pressure medication and a sleep apnea machine to get by in a deteriorating condition. See how he took a flamethrower to his body fat and lost 100 pounds!
Name: John M. Wozniak
Email: attywozniak@comcast.net
BodySpace: Wozlaw

John M. Wozniak John M. Wozniak
AGE 53
HEIGHT
6'0"
WEIGHT
287 lbs
BODY FAT
30.9%
AGE 54
HEIGHT
6'0"
WEIGHT
187 lbs
BODY FAT
13.7%

Post To Fitboard
Why I Decided to Transform

I decided to transform after acknowledging that I was unhealthy and my physical condition was deteriorating. My waist size ballooned to a 42 and I was wearing extra, extra large shirts. More importantly, I was required to use a sleep apnea machine and was prescribed high blood pressure medications.

At one point, I couldn't climb a set of stairs without losing my breath. In short, I wanted to be healthy again and feel good about myself.

How I Accomplished My Goals

When I made up my mind to create a healthy life, I developed a plan to reach my final goals. I did it with the help and assistance of Tracey Carson, my personal trainer, who created my workout and diet regimen and provided a permanent voice of encouragement.

The biggest hurdle was learning how to change my built-in patterns and how to prepare food without allowing my old habits to interfere. In the past, I worked long hours and ate in an engaged feeding frenzy. It started early every day and continued until I went to sleep.

I consumed anything readily available including processed food and take out, and made frequent restaurant visits. There were days when it was beyond tough, but those around me tolerated the moody times and supported my dietary changes.

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Bodybuilding.com 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
Pre-workout
Post-workout
With Meal 5
Diet Plan that Guided My Transformation
Meal 1
Meal 2, 3, 4 and 5
Between Meals
Training Regimen that Kept Me on Track
Day 1: Cardio/abs (AM), Chest/biceps (PM)
Day 2: Cardio/abs/quads
Day 3: Cardio/abs/shoulders/traps
Day 4: Cardio/abs/back/triceps
Day 5: Cardio/abs/hamstrings/calves

What Aspect Challenged Me the Most

The most challenging aspect was the overall lifestyle change. I had to constantly make sure my excuse box was closed for reasons not go to the gym or to prepare my meals.

I overcame it with support and direction from my trainer, Tracy Carson, of TLC Training and the support and words of encouragement from family, friends, and people at Gold's Gym in Milford, Massachusetts.

My Future Fitness Plans

I plan to continue working hard and competing in bodybuilding competitions.

As a member of Team Xtreme, I finished the year in November at the Monster Mash INBF run by Nancy Andrews and placed first in the men's over-50 category.

Suggestions for Aspiring Transformers

Don't ever give up or lose focus. Be relentless on your way to results at the end of the tunnel. Overcome bumps in the road and get back on the right path. The journey to transform your body takes strength and determination during times when you stray off course.

Don't be afraid to ask for help. Most people who love fitness can't wait to share new ideas. They embrace those who have an interest to be fit and improve their life. Create an environment conducive to your success. Rid the house of food that is tempting and make sure you have access to foods you need to succeed.

How Bodybuilding.com Helped Me Reach My Goals

Bodybuilding.com is great source for all kinds of information and inspiration. It has new exercises to insert into your workouts, and ideas for snacks, meals, and supplements. Most importantly, it explains why to add certain foods to your diet and what they mean to fitness and health. It was a major resource for all aspects of my transformation journey.

Start Your Own Transformation Today


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Have you made a dramatic change either by gaining muscle of by losing all the weight you have been hoping for?

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Showing 1 - 25 of 29 Comments

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jpwarner7

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jpwarner7

Awesome Results! Very inspirational!

Mar 28, 2013 6:38pm | report
skizupracing

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skizupracing

What an amazing transformation. Thanks for sharing John!

Mar 28, 2013 7:40pm | report
quetzybanda

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quetzybanda

I have high blood pressure, my doctor suggested I lose weight. I've lost 18 and counting. Hopefully with hard work I will be under the 200 mark by next summer.

Mar 29, 2013 12:00am | report
  • Body Stats
  • ht: 20'10"
  • wt: 250.6 lbs
  • bf: 25.1%
BodySpaceAdmin

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BodySpaceAdmin

Keep at it, you'll feel better, too! :)

Mar 29, 2013 3:14pm | report
ameyp97

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ameyp97

What an inspiration!!!!!!!

Mar 29, 2013 3:26am | report
Beastmode9

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Beastmode9

Wow I salute to you sir!!! Truly amazing!

Mar 29, 2013 9:07am | report
Gratefulgirl203

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Gratefulgirl203

You have an amazing transformation! You can be proud of yourself.

Mar 29, 2013 1:57pm | report
MicRo2413

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MicRo2413

is that bodyfat correct?

Mar 29, 2013 2:04pm | report
kristera

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kristera

Great transformation, very inspirational. Thank you.

Mar 30, 2013 12:57am | report
  • Body Stats
  • ht: 20'0"
  • wt: 240.24 lbs
  • bf: 27.0%
fendrbendr98

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fendrbendr98

Thanks for sharing! Great story and fitness tips.

Mar 30, 2013 11:32pm | report
olicorse

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olicorse

Absolutely phenomenal mate, I'm awestruck! My parents don't take health and fitness seriously because they think being over 40 it's too late. I will definitely be showing them your story as inspiration!

Apr 1, 2013 3:42am | report
dmorrotta

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dmorrotta

GREAT job! You look amazing....and most importantly healthy. CONGRATULATIONS!!

Apr 2, 2013 2:52am | report
hazto

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hazto

Great transformation.

Apr 2, 2013 11:34am | report
AraKafafian

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AraKafafian

Respect!

Apr 2, 2013 8:03pm | report
archerman636

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archerman636

Wow! That's an incredible change. Good for you and much success.

Apr 3, 2013 4:16pm | report
dayotte100

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dayotte100

Great job. Amazing actually, losing all that weight and probably building muscle process. I am 52 and hope to get down to low teens in percentage of body fat. Thanks for the inspiration.

Apr 4, 2013 10:09am | report
Vsenan

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Vsenan

Goodness gracious!! What a Guy!! Hats off to you Sir, truly inspirational

Apr 7, 2013 11:52am | report
dayotte100

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dayotte100

Great job. So good that I made an appointment to see Tracy (Tracey).

Keep up the good work.

Apr 11, 2013 2:15pm | report
RumbleDrum

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RumbleDrum

Simply amazing!

Tell me, after all of your hard work and dedication, were you able to get away from using your CPAP machine at night?

I am currently using one and am hoping that as my transformation continues, I will be able to put it away n the closet for good.

Keep up the amazing work...you are truly an inspiration!

Apr 20, 2013 12:27am | report
Detroitmike

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Detroitmike

I only hope to look that good at that age. Way to go!

May 7, 2013 6:06pm | report
ejc6999

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ejc6999

thanks for telling your story i will be there too i just began and am finally serious if you can do it at 53 i can do it at 43 thanks again John

Article Rated:
May 24, 2013 1:21pm | report
topsy100

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topsy100

im 55 and my journey is just beginning. After years of messing around in gyms i have the motivator i need in the shape of ifbb pro wendy mcready, She has set my diet and my routine. i can see gains already. With her help i will get there and beyond

May 31, 2013 3:19pm | report
gabriellasoly

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gabriellasoly

Congratulations man, you did a breathtaking job!

Jun 5, 2013 4:07pm | report
capnjoe

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capnjoe

Absolutely incredible transformation, good job!

Jun 10, 2013 10:07pm | report
lokerola

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lokerola

I am blown away! You're an inspiration to me, that's for sure! Congrats dude!

Jun 12, 2013 9:52am | report
Showing 1 - 25 of 29 Comments

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