Body Transformation: Sean Henry Torched 33-Percent Body Fat!

Sean was tired of screwing around with fad diets and unreliable training programs. See how this fighter took his fat to the cleaners and lost 127 pounds in two years!

Why I decided to transform

I was the fun guy in high school who had a good time and everyone wanted to be around. Mistakenly, I thought those people were my friends. I learned my lesson and discovered they where only around for the good times.

I was an emotional eater and a social drinker. I was confused, adamantly unhappy, and wanted to change.

I didn't want to be the fat kid people took advantage of. The switch flipped when I made a commitment to change my physical appearance and mental attitude.

Whenever I thought about quitting, I remembered the people who wanted to see me fail. This was the start of a difficult journey.

Before /// 300 lbs
After /// 173 lbs
AGE 19 / HEIGHT 5'11" / BODY FAT 40%
AGE 21 / HEIGHT 5'11" / BODY FAT 7%
Post To Fitboard

How I accomplished my goals

When I first made the change, I was driven and focused but uneducated. I started doing lots of cardio and starved myself. I made progress, but it was far from healthy or optimal. These brash decisions lead to an eating disorder that I battled for some time. It was my way of dealing with the guilt and trying to get control after unhealthy binges and cheat meals.

I tried many fad diets but none lasted, and my training was unplanned and unorganized. My mental state wasn't where it needed to be. I worked with a fitness coach in a large city, but his approach wasn't for me so we parted ways. I didn't want to be skinny. I wanted to be strong and ripped with as much muscle as possible.

Luckily, I stumbled across Layne Norton on His scientific approach mixed with intensity inspired me. I followed his principles and saw great results. I wanted to take it to the next level and compete in bodybuilding and powerlifting to inspire and motivate people.

My Transformation Highlights Improved
Watch The Video - 05:51

Layne has a very full client list, but he gave me the best advice I've received to date. He recommended Paul Revelia from as my coach and my journey started. I followed IIFYM (If It Fits Your Macros), which I highly recommend, and trained heavy with powerlifting and bodybuilding principals. I updated and made changes weekly to my diet and training from depending on my weight and progress photos.

I started with Paul at 208 pounds. After 31 weeks and some challenging times, I was 173 pounds and in the best shape of my life. My life completely changed. I have confidence that allows me to meet any challenge I face. We just started my reverse diet and plan to slowly pack on lean mass for my future in bodybuilding and powerlifting.

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Supplements that helped me through the journey


Diet plan that guided my transformation

I follow IIFYM, so my diet constantly changes depending on what I want to eat and what my goal is. I'm currently reverse dieting and my macros are fairly low. I don't worry about "clean foods" or meal timing. I just hit my numbers and eat fit and tasty things like ice cream and Pop Tarts.

My current macros are 50 grams of fat, 290 grams of carbs, and 250 grams of protein. They will slowly increase weekly.

Meal 1
Meal 2
Meal 3
Meal 4: Pancake

Training regimen that kept me on track

I like to base my programming around powerlifting with bodybuilding mixed in. I use Layne Norton's PHAT or a beefed up Wendler 5/3/1. I'm doing a push/pull/legs/off split and alternate between strength and hypertrophy rep ranges. This is my strength week:

Day 1: Push
Day 2: Pull
Day 3: Legs
Day 4: Rest
Day 5: Start Hypotrophy Week

What aspect challenged me the most

Balancing my schedule is difficult because I work long shifts at a large chemical plant and attend school part time. Fighting through rough workouts and keeping my nutrition in check is key physically and mentally. It comes down to being mentally strong.

"Wake up every morning with the attitude that nobody will outwork you. It's one of the few things you can control."

My future fitness plans

I plan to continue transforming. I'm staring an extended offseason period and hope to add quality mass to compete in powerlifting. I want to step on stage in a few years when I feel ready. This is how I continually challenge myself and stray out of my comfort zone.

Suggestions for aspiring transformers

Wake up every morning with the attitude that nobody will outwork you. It's one of the few things you can control. Focus on making steady progress. It takes time, but it's worth it.

Find people who inspire you. I look toward my coach, Paul Revelia, Layne Norton, and Ryan Dorris for inspiration. I don't let other people set limits on what I can achieve.

How helped me reach my goals's vast amount of information and articles are great. The site has amazing writers like Dr. Jacob Wilson, Layne Norton, Mark Bell, and Cory Gregory.

Sean's Top 5 Gym Tracks

  1. "Good Man" by Devour The Day
  2. "Bury Me With My Guns On" by Bobaflex
  3. "Self Esteem" by The Offspring
  4. "Hungry" by Rob Bailey And The Hustle Standard
  5. "Hold Strong" by Rob Bailey And The Hustle Standard