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Body Transformation: Next In Line

Watching his friends step on the competition stage was enough to propel Jacob into the weight room. He took the torch, got serious about nutrition, and built a powerful physique!
Name: Jacob Kehrer
Email: jakehrer@lusfiber.net
BodySpace: jakehrer

Jacob Kehrer Jacob Kehrer
AGE 21
HEIGHT
5'11"
WEIGHT
225 lbs
BODY FAT
20%
AGE 21
HEIGHT
5'11"
WEIGHT
175 lbs
BODY FAT
6%

Why I Decided To Transform

It all started when one of my best friends competed in a few bodybuilding contests and did well. That opened my eyes to the bodybuilding world, and from that point on I started reading magazines and following the contests. The year after that, another friend of mine stepped onstage and competed for the first time. I saw the whole process of dieting firsthand through him.

After he competed, I knew I was next in line and wanted to give it a shot. The first thing I did was get with someone who knew what they were doing with nutrition, and thankfully I was blessed to have a top-level NPC athlete as a coworker. We worked together and he had me dieting right away at 22 weeks out.

I listened to him every step of the way, eating every meal, and never missing a cardio session no matter how I felt.

How I Accomplished My Goals

There were plenty of days when I woke up and wanted to skip cardio, but I would only be hurting myself. My drive came from within. The minute I saw changes in my weight and physique I was hooked.

There was nothing that could push me off course; I was determined to bring a shredded physique to the stage.

Supplements That Helped Me Through The Journey

With Breakfast
With Lunch
Post-workout
With Dinner
Before Bed

Diet Plan That Guided My Transformation

Meal 1
Meal 2
Meal 3: Post-workout
Meal 4
Meal 5
Meal 6

Training Regimen That Kept Me On Track

Saturday: Legs
Sunday: Chest
Monday: Rest
Tuesday: Back
Wednesday: Shoulders
Thursday: Arms
Friday: Rest

What Aspect Challenged Me The Most

The cardio was the hardest part for me. I didn't have a problem eating the same foods day in and day out; it was waking up on an empty stomach and doing fasted cardio.

Toward the end, we bumped up cardio to an hour and a half a day. That's when I really hated cardio. It's a love-hate relationship because I couldn't get lean without cardio.

My Future Fitness Plans

I plan to take time off this year to fill out my frame. I'm a pretty tall guy for bodybuilding (5'11"). That means I have more to fill out than shorter guys. Hopefully I can make some nice improvements to my physique and do some damage next year when I compete again.

Suggestions For Aspiring Transformers

I would talk to somebody who has been where you want to go. There's a saying that goes: "Success demands you must go where you have never gone before by doing what you have never done before." With that being said, I would talk to a trainer or nutritionist to help you get where you want to be or look like.

How Bodybuilding.com Helped Me Reach My Goals

Bodybuilding.com was a huge stable in my diet/supplementation. They have everything you need from protein to posing trunks, and there is always some sort of sale or promotion going on where you can really save cash.

You Could Be Our Next Transformation Of The Week


Male
Male Transformations.

No longer content to sit on the sidelines of life these guys have gone from wimp to pimp!
Female
Female Transformations.

Done with giving excuses, these ladies have given themselves the bodies they always wanted!

Teen
Teen Transformations.

These amazing teenagers have made changes in their lives that most adults only dream about!
Over 40
Over 40 Transformations.

Age is no excuse for these over 40 women & men who have decided to feel and look young again!


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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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Nugget8

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Nugget8

Great transformation man, you look like a different man.
Just some quick questions though,
Why do you start your routine on Saturday? and
How long is it between the before and after photos?
Again congratulations and keep up the good work :)

Oct 10, 2012 11:45pm | report
 
jakehrer

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jakehrer

I work on Mondays and Fridays, So on the weekends I train my hardest body parts and rest before and after. It was 22 Weeks between before and after. Thanks Man!

Oct 11, 2012 4:25pm | report
transformerchad

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transformerchad

amazing !! for 22 weeks ! u didnt mention your cardio routine? plz reply

Oct 11, 2012 12:23am | report
 
jakehrer

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jakehrer

Two 45 minute sessions a day on the stairmaster; one fasted, and the other before my last meal. Hope this helps!

Oct 12, 2012 12:30pm | report
nepmandu

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nepmandu

bro quick question, do you ever had loose skin around your waist ? your body looks amazing in 22 weeks. currently i am on my 16th week with every week 4-5 days workout and diet. I dropped 45 lbs in 4months but have loose skin around my waist. please help

regards

Oct 11, 2012 5:19pm | report
 
jakehrer

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jakehrer

To be honest, there is really nothing you can do about that. When you lose weight too quick your skin doesn't have time to adjust. My skin started tightening up at the end, so there is some hope!

Oct 12, 2012 12:32pm | report
Kaynott502

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Kaynott502

I have very similar body stats to you before you started changing. I'm just curious about the cardio, was it per or post resistance training? Also how often and what did you calorie intake look like? Macronutrients ratios? And what would you say are the three most important actions that helped you change your body?

Oct 12, 2012 7:14am | report
 
jakehrer

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jakehrer

I always did fasted cardio in the morning no matter what, the second cardio session switched from post training to before my last meal towards the end.

Oct 12, 2012 12:33pm | report
darkmanjeff

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darkmanjeff

First off...great progress!

This might be weird, but my goal physique right now is to look like your "before" picture. A stocky build I guess. Not really interested in being that lean. What was your routine/diet like in particular before you started cutting?

Oct 13, 2012 6:50am | report
 
jakehrer

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jakehrer

just a lean protein source and a complex carb for pretty much every meal, around a 6oz portion of a lean meat and around 1/2 cup of brown rice or 6oz sweet potato...just keep it simple man

Oct 17, 2012 11:36pm | report
93ballsohard

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93ballsohard

great job man. two questions with all that fasted cardio did u loose much strength and did u drink alcohol during this time

Oct 15, 2012 9:35am | report
 
jakehrer

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jakehrer

I didn't drink at all, and I very rarely do even off-season

Oct 17, 2012 11:34pm | report
jstanek

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jstanek

Omg the biceps. O.O

Oct 15, 2012 7:37pm | report
 
93ballsohard

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93ballsohard

great thx man I'm doin your exact diet and routine hopefully this will finally get me that six pack

Oct 19, 2012 12:37pm | report
 
pcooper22

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pcooper22

Great transformation. What are you main lifts like. Did you concentrate on strength at all or did that just come naturally with training?

Oct 25, 2012 3:45pm | report
 
sthestar

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sthestar

nice and impressive. What do you generally have in dinner????

Nov 6, 2012 3:35am | report
 
nayel82

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nayel82

great job ,

Nov 11, 2012 11:22am | report
 
Showing 1 - 17 of 17 Comments

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