Bodybuilding.com Information Motivation Supplementation
in:

Body Transformation: Shredded With Bodyweight Exercises

Alex didn’t have the luxury of a gym pass and had to improvise in ways most people would gawk at. See how he lost 49 pounds and got shredded with bodyweight exercises!
Name: Alex Karr
Email: gaynester@live.com
BodySpace: AlexxKarr

Alex Karr Alex Karr
AGE 17
HEIGHT
5'7"
WEIGHT
200 lbs
BODY FAT
31%
AGE 18
HEIGHT
5'7"
WEIGHT
151 lbs
BODY FAT
8%

Post To Fitboard
Why I Decided to Transform

I was tired of being the only one in my group of friends without abs and wanted to be in the best shape possible. I wanted to raise my confidence again and look down and see a six pack. This wasn't just a fitness transformation; it was a life transformation too. I wanted to change and live a happy, healthy life.

How I Accomplished My Goals

At the time, most of my friends were active. They lifted weights, wrestled, and swam. I had a great support system, but I lacked a gym pass and nutrition knowledge, so I did 2-3 cardio sessions per day consisting of swimming, hiking, push-ups and sit-ups. The only way to describe the training was like watching Rocky train in terrain while everyone else had the blessings of a gym.

I learned to diet through research and my buddy Austin Lee who was supportive. Although it was the toughest five months ever, I stuck through it each day by looking at inspirational physiques and knowing that someday it would be me.

Apply Here To Be A Transformation Of The Week!

Apply Here To Be A Transformation Of The Week!

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

Throughout my transformation, I used supplements from Bodybuilding.com that helped me reach my goals. Supplements can help big time depending on your goal, diet, and exercise regimen. It's not about the quantity of supplements, it's about quality, timing, and dosage.

With Meal 1
Pre-workout
With Meal 2 and 5
Before Bed
Diet Plan that Guided My Transformation

After researching the three macronutrients: proteins, fats, and carbohydrates, it was obvious the carbs had to go. Throughout my transformation, I lived on a no/low-carb diet, which quickly helped me eliminate fat while putting on muscle. I stuck to chicken, eggs, tuna, almonds, and peanuts mostly. I called it a caveman diet.

Meal 1
Meal 2: Post-workout
Meal 3
Meal 4
Meal 5: Post cardio
Meal 6
Training Regimen that Kept Me on Track

I didn't have the luxury of a gym pass, so I did bodyweight exercises and free-running cardio. Don't let a lack of a gym pass be your excuse not to get in the best shape of your life. Use it to your advantage and allow Mother Earth's terrain to be your trainer.

Day 1: Cardio/chest/abs
Day 2: Cardio/back/abs
Day 3: Cardio
  • Jogging Jogging

    Jogging

    2 hours
  • Sprints Sprints

    Sprints

    10 sets of 40 yards
Day 4: Cardio/chest/abs
Day 5: Cardio/back/abs
Day 6: Cardio
  • Jogging Jogging

    Jogging

    1 hour
  • Swimming

    Swimming

    30 min
Day 7: Cardio
  • Hiking Hiking

    Hiking

    1-2 hours

What Aspect Challenged Me the Most

The lack of a gym pass challenged me most. Everyone else had the privilege of a gym. I was in a constant battle to stay motivated by using my surroundings.

My Future Fitness Plans

In the future, I would like to model and compete in physique contests. I look up to Greg Plitt and Steve Cook.

Suggestions for Aspiring Transformers

Stay motivated, there is always light at the end of the tunnel. The winner and loser both fail, but the difference is that the winner keeps going after failure. Be ready at any time to give up what you are now for what you want to become! Train smart and remember with hard work you will have success.

How Bodybuilding.com Helped Me Reach My Goals

I looked at great physiques to inspire me on Bodybuilding.com every day. I also read articles about how supplements affect the body for the best results. Thank you, Bodybuilding.com.

Credit

Thanks to my friends, Austin Lee and Zack Tapp, for always believing in my vision and helping me transform.

Start Your Own Transformation Today


Bookmark and Share

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?

RATE THIS ARTICLE
POOR
  • 1
  • 2
  • 3
  • 4
  • 5
  • 6
  • 7
  • 8
  • 9
  • 10
EXCELLENT
OVERALL RATING
9.6

Out of 10
Excellent
96 Ratings

68

Comments

Showing 1 - 25 of 68 Comments

(5 characters minimum)

      • notify me when users reply to my comment
internetgyrl

Rep Power: 0

  • rep this user
internetgyrl

This is simply amazing! Great for him!

Apr 8, 2013 5:45pm | report
 
itsJustAROD

Rep Power: 0

  • rep this user
itsJustAROD

****! Nice results man!

Apr 8, 2013 6:40pm | report
 
StoneWarrior44

Rep Power: 0

  • rep this user
StoneWarrior44

You got a physique like that without access to a gym? Jesus, you've got some serious potential for a career in bodybuilding! Best of luck to your future sucesses! Fantastic work!

Apr 8, 2013 7:06pm | report
 
Einstein612

Rep Power: 0

  • rep this user
Einstein612

Are you kidding me? 0.o

Apr 8, 2013 9:38pm | report
 
atfitness

Rep Power: 0

  • rep this user
atfitness

lmao exactly what I though/

Apr 9, 2013 1:10am | report
dchampisere

Rep Power: 0

  • rep this user
dchampisere

One-hour of HIIT cardio, you serious? You must have a rock solid determination.
Looking at this article, reminds me of the phrase "Excuses are for people who do not want it bad enough."

Apr 8, 2013 9:44pm | report
 
yankee8807

Rep Power: 0

  • rep this user
yankee8807

Inspirational man, great transformation

Apr 8, 2013 10:11pm | report
 
cclauss777

Rep Power: 0

  • rep this user
cclauss777

Fantastic job and compromising!

Apr 8, 2013 10:21pm | report
 
NNobeen

Rep Power: 0

  • rep this user
NNobeen

Amazing progress man! Very proud. How did you manage to do 2 hours of jogging and not end up burning muscle?

Respect for your transformation! Don't stop! ;)

Apr 9, 2013 2:11am | report
 
AlexxKarr

Rep Power: 0

  • rep this user
AlexxKarr

This transformation was over the summer and i got alot of sleep, so i think it helped me not burn muscle!
But thank you

Apr 9, 2013 10:08am | report
spirokappa

Rep Power: 0

  • rep this user
spirokappa

excellent!

Apr 9, 2013 2:57am | report
 
VickyTig

Rep Power: 0

  • rep this user
VickyTig

Great results, especially since you didn't use the gym! Keep it up!

Apr 9, 2013 4:18am | report
 
Qotu79

Rep Power: 0

  • rep this user
Qotu79

An hour of HIIT cardio and 30 min jog? Wow! Nice job kid!

Apr 9, 2013 6:47am | report
 
bbassitt32

Rep Power: 0

  • rep this user
bbassitt32

Great work! since your down to a low bf% have you since increased your carb intake?

Apr 9, 2013 7:20am | report
 
AlexxKarr

Rep Power: 0

  • rep this user
AlexxKarr

yeah i began to bulk!

Apr 9, 2013 10:07am | report
JRose13

Rep Power: 0

  • rep this user
JRose13

wtf, why do you do so much cardio. If you need all that cardio, your diet isnt right.

Apr 9, 2013 7:46am | report
 
AlexxKarr

Rep Power: 0

  • rep this user
AlexxKarr

It is because i lost 50lbs in 3 months, thats why i did soo much cardio

Apr 9, 2013 10:06am | report
ramoore620

Rep Power: 0

  • rep this user
ramoore620

Incredible transformation especially without the use of a gym. It never fails, there will always be haters. Keep up the determination and dedication kid!

Apr 9, 2013 10:18am | report
 
Going4Swole

Rep Power: 0

  • rep this user
Going4Swole

Awesome transformation man, great work! RESPECT!!

Apr 9, 2013 11:07am | report
 
PrinceOftheCty

Rep Power: 0

  • rep this user
PrinceOftheCty

What the fuuuuuu.

Apr 9, 2013 12:04pm | report
 
nicolacapra

Rep Power: 0

  • rep this user
nicolacapra

Sick arms!!! Good job!!!

Apr 9, 2013 12:11pm | report
 
  • Body Stats
  • ht: 5'10"
  • wt: 187.39 lbs
  • bf: 12.0%
NewRegN2013

Rep Power: 0

  • rep this user
NewRegN2013

Great work Alex! I am a big fan of bodyweight exercises and you have proven that they get results if you put in the necessary work. There will always be those that think you have to pump iron to accomplish your transformation, but keep doing what you are doing!

Apr 9, 2013 12:22pm | report
 
nathansims2

Rep Power: 0

  • rep this user
nathansims2

Get some!

Apr 9, 2013 12:23pm | report
 
ArabAesthetic

Rep Power: 0

  • rep this user
ArabAesthetic

People underestimate bodyweight training and calisthenics. I've reached my physique with using my boy-weight only as well. Congrats bro! You've done a great job.

Apr 9, 2013 12:26pm | report
 
yankee8807

Rep Power: 0

  • rep this user
yankee8807

Will we be reading about your transformation on here one day?

Apr 10, 2013 7:05am | report
Showing 1 - 25 of 68 Comments

Featured Product

Give Us Feedback:
Report A Problem
Site Feedback
Follow Us:
Twitter
Facebook
RSS Feeds
Bodybuilding.com Newsletter

Receive exciting features,
news & special offers from Bodybuilding.com