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in:

BEFORE
BODY FAT 36%
WEIGHT 242 LBS

AFTER
BODY FAT 10%
WEIGHT 195 LBS

Gethin Gains!

Shawn Caswell
male transformation

Body Transformation: Shawn Caswell Harnessed Gains From Gethin

Shawn's prayers were answered when he found Kris Gethin's Hardcore Trainer. See how this former Marine lost 47 pounds and 26 percent body fat in 12 weeks!
Q

Why I decided to transform

As a former Marine and high school football athlete, I used to be in decent shape. Post-Marine Corps, and after starting a family, my focus on health wilted and I rapidly gained weight, which led to bouts of depression.

Shortly after my first child turned two years old, my weight shot up to 264 pounds. I was forced to buy size 38 pants for the first time. It became difficult to bend over and tie my shoes. I knew something had to change because I didn't recognize the person in the mirror.

How I accomplished my goals

Marines adapt and overcome. It's engrained in our DNA. I looked up training programs online with free nutrition guides and found a saving grace: Kris Gethin's 12-Week Hardcore Daily Trainer. It's more than a training guide with nutrition advice. Gethin's program has a video for every one of the 84 grueling days, with Kris as your virtual personal trainer and training partner. Along with Kris' motivation, wisdom, and intensity is a foolproof nutrition plan to help you get shredded.

Before /// 242 lbs
After /// 195 lbs
AGE 26 / HEIGHT 5'8" / BODY FAT 36%
AGE 29 / HEIGHT 5'9" / BODY FAT 10%

I followed the protocol in every way with only minor slip-ups and achieved fantastic results. I began the program at the end of March 2011 and dropped from 242 pounds and 29 percent body fat to 198 pounds and 13 percent body fat in 84 days.

I utilized many principles Kris teaches and uses himself, like FST and DTP, competed in May 2012, and placed third in men's physique at 5-foot-8 and 174 pounds.

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Supplements that helped me through the journey

Diet plan that guided my transformation

Meal 1: Breakfast
Meal 2
Meal 3
Meal 4
Meal 5: Post-workout
Meal 6
Meal 7
Meal 8: Before bed

Training regimen that kept me on track

I stuck with Gethin's 12-week program for my transformation. Now I use a modified five-day split and switch it up weekly to avoid plateaus and boredom.

Day 1: Legs
  • Barbell Full Squat Barbell Full Squat Barbell Full Squat
    2 warm-up sets
    6 working sets of 12, 12, 10, 10, 8, and 4 reps
  • Leg Press Leg Press Leg Press
    3 sets to failure
  • Dumbbell Lunges Dumbbell Lunges Dumbbell Lunges
    3 sets of 24 reps
  • Superset
  • Leg Extensions Leg Extensions Leg Extensions
    3 sets of 15, 12, and 10 reps
  • Stiff-Legged Barbell Deadlift Stiff-Legged Barbell Deadlift Stiff-Legged Barbell Deadlift
    3 sets of 15, 12, and 10 reps



Day 2: Arms/Core
    Superset
  • Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl
    4 sets of 15, 12, 10, and 8 reps
  • Triceps Pushdown - Rope Attachment Triceps Pushdown - Rope Attachment Triceps Pushdown - Rope Attachment
    4 sets of 15 reps
  • Superset
  • Spider Curl Spider Curl Spider Curl
    3 sets to failure
  • EZ-Bar Skullcrusher EZ-Bar Skullcrusher EZ-Bar Skullcrusher
    3 sets to failure
  • Superset
  • Preacher Curl Preacher Curl Preacher Curl
    3 sets to failure
  • Triceps Overhead Extension with Rope Triceps Overhead Extension with Rope Triceps Overhead Extension with Rope
    3 sets to failure
  • Giantset
  • Hanging Leg Raise Hanging Leg Raise Hanging Leg Raise
    4 sets of 25 reps
  • Seated Barbell Twist Seated Barbell Twist Seated Barbell Twist
    2 sets of 50 reps (each side)
  • Cable Crunch Cable Crunch Cable Crunch
    4 sets of 25 reps



Day 3: Rest
Day 4: Chest
  • Incline Cable Flye Incline Cable Flye Incline Cable Flye
    4 sets of 15 reps
  • Incline Dumbbell Flyes Incline Dumbbell Flyes Incline Dumbbell Flyes
    4 sets of 15, 12, 10, and 8 reps
  • Flat Bench Cable Flyes Flat Bench Cable Flyes Flat Bench Cable Flyes
    4 sets of 15 reps
  • Dumbbell Bench Press Dumbbell Bench Press Dumbbell Bench Press
    4 sets of 15, 12, 10, and 8 reps
  • Smith Machine Decline Press Smith Machine Decline Press Smith Machine Decline Press
    3 sets to failure



Day 5: Back/core
  • Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown
    2 warm-up sets
  • Straight-Arm Pulldown Straight-Arm Pulldown Straight-Arm Pulldown
    4 sets of 12 reps
  • Barbell Deadlift Barbell Deadlift Barbell Deadlift
    4 sets of 12, 10, 8, and 6 reps
  • Superset
  • Pullups Pullups Pullups
    3 sets to failure
  • Seated Cable Rows Seated Cable Rows Seated Cable Rows
    3 sets of 12 reps
  • Superset
  • Pullups Pullups Pullups
    3 sets to failure
  • Reverse Grip Bent-Over Rows Reverse Grip Bent-Over Rows Reverse Grip Bent-Over Rows
    3 sets of 10-12 reps
  • Giantset
  • Hanging Leg Raise Hanging Leg Raise Hanging Leg Raise
    4 sets of 25 reps
  • Seated Barbell Twist Seated Barbell Twist Seated Barbell Twist
    2 sets of 50 reps (each side)
  • Cable Crunch Cable Crunch Cable Crunch
    4 sets of 25 reps



Day 6: Rest
Day 7: Shoulders/core
  • Seated Dumbbell Press Seated Dumbbell Press Seated Dumbbell Press
    4 sets of 15, 12, 10, and 8 reps
  • Seated Side Lateral Raise Seated Side Lateral Raise Seated Side Lateral Raise
    4 sets of 15, 12, 10, and 8 reps
  • Front Dumbbell Raise Front Dumbbell Raise Front Dumbbell Raise
    3 sets of 12-15 reps
  • Standing Barbell Press Behind Neck Standing Barbell Press Behind Neck Standing Barbell Press Behind Neck
    3 sets of 12 reps
  • Cable Rear Delt Fly Cable Rear Delt Fly Cable Rear Delt Fly
    3 sets of 20 reps
  • Giantset
  • Hanging Leg Raise Hanging Leg Raise Hanging Leg Raise
    4 sets of 25 reps
  • Seated Barbell Twist Seated Barbell Twist Seated Barbell Twist
    2 sets of 50 reps (each side)
  • Cable Crunch Cable Crunch Cable Crunch
    4 sets of 25 reps


What aspect challenged me the most

Nutrition was the toughest part. My family wouldn't eat what I did, so I had to put out extra money weekly for specific nutrition needs to eat clean while everyone else ate lasagna or pizza.

My future fitness plans

I'd like to complete my personal training certification and take the NPC stage in bodybuilding this year.

Suggestions for aspiring transformers

It's a marathon, not a sprint. Don't look for the easy way or the miracle pill. You have to change your lifestyle and modify your plan to fit your life. The fitness life is bountiful.

How Bodybuilding.com helped me reach my goals

Kris Gethin's 12-Week Trainer was a godsend. I doubt I would've stuck to another plan. Kris made it fun, became myfriend, and got meamped for the next day (even after leg day).

Shawn's Top 5 Gym Tracks

  1. "Swallowing Razorblades" by Parkway Drive
  2. "Try 'N Hold Me Back" by Rob Bailey & The Hustle Standard
  3. "Guns For Show, Knives For A Pro" by Parkway Drive
  4. "Forever" by As I Lay Dying
  5. "Sucker Punch" by Free The Fallen

Related Articles

About The Author

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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Comments

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mthurston0001

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mthurston0001

Holy cow man. That initial loss of 47 lbs in 12 weeks is incredible! Would you say that during that time you became stronger, maintained your strength, or lost some strength?

Sep 18, 2013 6:02pm | report
 
Shawn384

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Shawn384

First of all thank you. As for strength I believe I actually made gains over the 12 weeks. Its an amazing program!

Sep 19, 2013 11:06am | report
bcaz808

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bcaz808

Did anyone else notice that his tattoos are on opposite sides in the before and after pictures?

Sep 18, 2013 6:50pm | report
 
acouch2014

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acouch2014

First one is taken of his reflection in the mirror...

Sep 18, 2013 7:23pm | report
XxmetallicaxX

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XxmetallicaxX

yep that's what happens in mirror

Sep 18, 2013 7:34pm | report
Shawn384

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Shawn384

Yeah the before is a mirror....not sure why that is so difficult lol

Sep 19, 2013 11:06am | report
krisdavis

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krisdavis

mirror...yea pretty normal

Sep 19, 2013 11:18am | report
Gamatex

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Gamatex

I'm still surprised at how people doesn't think of a mirror when they notice tattoos.

Sep 20, 2013 10:19am | report
XxmetallicaxX

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XxmetallicaxX

That's my favorite song by Bailey and hustle standard

Sep 18, 2013 7:34pm | report
 
Shawn384

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Shawn384

AMEN!

Sep 19, 2013 12:33pm | report
yunusxy

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yunusxy

did u get any extra skin problem? and is it your cut diet ? did u do any cardio and have any cheat meals ?

Sep 18, 2013 9:37pm | report
 
Shawn384

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Shawn384

I followed the Gethin 12 Week Program almost exactly. The cardio is 20 min in the am and 20 min post workout or in the evening on off days. Check it out, the program is bomber!

Sep 19, 2013 11:07am | report
Shawn384

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Shawn384

Oh and as far as extra skin, no not really...I didnt have any extreme stretching, I was just constantly bloated and gross from drinking soda :( UGH

Sep 19, 2013 12:34pm | report
Pirolai

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Pirolai

Wow great job man... keep up the hard work...

Sep 18, 2013 9:46pm | report
 
Shawn384

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Shawn384

Much appreciated man!

Sep 19, 2013 11:08am | report
STUART1963

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STUART1963

Hmm.. thats like almost a 4 pound fat lose per week. Problem is.. The human body can only break down 2 pounds of fat per week. Thus, the other 2 pounds LOST were MUSCLE tissue and maybe some water loss.
Do I believe any of this? HELL NO, TOTAL RUBBISH.

Sep 19, 2013 6:54am | report
 
BriGuy34

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BriGuy34

So for you, its about as believable as your 11% body fat? From the looks of that pic, there is no way that is accurate.

Sep 19, 2013 7:38am | report
Shawn384

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Shawn384

How can you claim total rubbish? Do you not see the pics? There is always one hater. Thanks for the fuel to keep getting better m8! Hope you find better results at some point.

Sep 19, 2013 11:09am | report
donny6983

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donny6983

I don't really have a profile on here but jumped on because I wanted to say that I did the program earlier this year. I was about 190 at the beginning and was 155 at the end. I believe I probably should've eaten more food because I think I lost too much at the time, probably some muscle as well, but the more weight I was losing the more difficult it got to eat so much food.

Sep 20, 2013 7:30am | report
thatdamngoood

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thatdamngoood

'the human body can only break down 2 pounds of fat per week' - & where exactly is that coming from Einstein?!
What Shawn has done is remarkable and I have also in the past lost over 3 pounds of fat per week and later gained over 3 pounds of muscle tissue per week for 8-10 weeks.

That said, like Shawn, I love haters too! They are ..mm... STEROIDAL!

Sep 21, 2013 4:06am | report
Derekrocks

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Derekrocks

Excellent music choices, very similar to what I listen to. Great job on the transformation!

Sep 19, 2013 8:31am | report
 
Shawn384

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Shawn384

Definite kill music! Thanks Derek!

Sep 19, 2013 11:09am | report
O311MARINE4LIFE

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O311MARINE4LIFE

GOOD JOB DEVIL DAWG! THATS MOTIVATING TRASH, ILL BE THERE SOON! SEMPER FI KEEP IT UP!!! OO RAH!!!

Sep 19, 2013 8:34am | report
 
Shawn384

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Shawn384

Yuttt!! Thanks devil!

Sep 19, 2013 11:10am | report
bhappel

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bhappel

Very nice transformation - congrats! I am a little confused though because the before & after photos were taken 3 years apart, yet the title lists the transformation took place in only 12 weeks.

Sep 19, 2013 10:09am | report
 
Showing 1 - 25 of 71 Comments

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