Body Transformation: Brandon Petrasso Went From 41% Bodyfat To 14%

Brandon bulked for football and ate recklessly during his youth. Check out the nutrition and training plan this teen used to lose 120 pounds before prom!

Why I decided to transform

I used to be a big kid who wasn't shy or embarrassed about my weight.

I come from a big family and played football where bigger was better. I was no stranger to diets and the gym because I had to cut weight to make certain football teams, leagues, and age groups.

As a high school junior and senior, I put on a substantial amount of weight and thought I should trim down after spring break to look good for prom.

Once I started my lifestyle change, I never went back to my old ways.

Before /// 315 lbs
After /// 195 lbs
AGE 17 / HEIGHT 5'11" / BODY FAT 41%
AGE 18 / HEIGHT 5'11" / BODY FAT 14%
Post To Fitboard

How I accomplished my goals

I was consistent at the gym and hit my 600-calorie target on the cardio machines every day followed by weight training. In the beginning, I didn't have a lifting plan, but once I got into the Bodybuilding.com articles I started creating workout plans.

I cut out most starches and sweets because they were my vices and tried to eat based on what my parents made for dinner. There were days I felt down and cheated on my meal plan, but I eventually learned to resist temptation.

My friends who gave me compliments in passing kept me going. It fueled me and brought up my self-esteem. I couldn't wait to get to the gym after hearing their praise.

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Supplements that helped me through the journey

I used whey protein to stave off my cravings for sweets.

With Meal 1, 4, and 5

Diet plan that guided my transformation

I love to cook delicious food and was a big overeater who ate everything and anything I wanted. I try to eat lean proteins and leafy greens, but if my family meals aren't on my food plan, I always have a can of chicken or tuna on hand.

Meal 1
Meal 2
Meal 3
  • fish Fish

    5 oz

  • Leafy Green Vegetables Leafy Green Vegetables

    2 cups

Meal 4: Pre-workout
Meal 5: Post-workout
Meal 6
  • fish Fish

    5 oz

  • Leafy Green Vegetables Leafy Green Vegetables

    2 cups

Meal 7
  • fish Fish

    5 oz

  • Leafy Green Vegetables Leafy Green Vegetables

    2 cups

Meal 8

Training regimen that kept me on track

I reduced my cardio when I leaned out so I could put on more muscle mass. I don't keep strict workout days because schedules and plans change constantly and interfere with my gym time. To combat this, I make sure specific muscle groups are followed by different or opposing muscle groups so I avoid soreness and fatigue.

"I make sure specific muscle groups are followed by different or opposing muscle groups so I avoid soreness and fatigue."

I do 20 minutes of cardio at moderate intensity to start every workout. I also do three abdominal exercises with 2 sets of 30 reps for each exercise at the end of each workout.

Day 1: Chest
Day 2: Shoulders
Day 3: Back
Day 4: Legs
Day 5: Arms

What aspect challenged me the most

"I plan to keep training because it's a large aspect of my life."

The most difficult aspect to overcome is unexpected interruptions. It's easy to get into the swing of training and dieting, but when my strict regime gets interrupted it can all go down the tubes.

Interruptions can be anything from missing a workout, going on vacation, unexpectedly going out to dinner, and unexpected injury. I go through this all the time and my best advice is to push through it and don't give up.

My future fitness plans

I'm a personal trainer trying to pass on some of my life experiences to my clients. I would like to get more fitness-related certifications in nutrition, group fitness, and yoga. In the distant future, I plan to keep training because it's a large aspect of my life. Ideally, I will open my own gym down the road.

Suggestions for aspiring transformers

  • If you're going to regret eating something later, don't eat it at all.
  • Stick with it. There are always highs and lows.
  • Have a cheat meal to stay sane.
  • Change things up because it can get repetitive and boring.

How Bodybuilding.com helped me reach my goals

Bodybuilding.com helped to supply healthy meal ideas and articles that taught me to target specific muscle heads during my workouts.

The supplement ratings made it easy to see what supplements were worth using without having to buy and try everything.

Brandon's Top 5 Gym Tracks

  1. "Follow You (Original Mix)" by Deniz Koyu (Feat. Wynter Gordon)
  2. "Open Your Eyes" by Will K And Marcus Santoro
  3. "The Show Goes On" by Lupe Fiasco
  4. "Wolf Like Me" by TV On The Radio
  5. "Levels" by Avicii