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Body Transformation: Spartan Strength!

Demetrios tapped into his Greek heritage at age 17 and built god-like muscles. Now he leads a bodybuilding entourage dedicated to his way of life!
Name: Demetrios Tsirigotis
Email: dtsirigotis13@brophybroncos.org
BodySpace: dtsirigotis13

Demetrios Tsirigotis Demetrios Tsirigotis
AGE 17
HEIGHT
6'2"
WEIGHT
185 lbs
BODY FAT
16%
AGE 18
HEIGHT
6'2"
WEIGHT
212 lbs
BODY FAT
8%

Post To Fitboard
Why I Decided to Transform

I played soccer until seventh grade, played lacrosse in high school, and always went on hunting trips in and around Austin, Texas. My dad, Elias, grew up in Sparta, Greece, during the Greek Civil War in the 1950s and moved to America when he was 17 years old to pursue the American dream. He pushed my brother and me to be athletic and play sports when we were young.

My brother started working out in eighth grade and had one of the best and strongest bodies I ever saw. His drive and motivation to be the best was my main inspiration to start working out. I was always one of the strongest people in my grade, but as I got into the later years of high school I realized I had lots of muscle surrounded by fat. So I radically changed my diet to get lean during lacrosse season and started to work out every day. I sacrificed my lunch time to get huge in the weight room below school (a.k.a. The Dungeon).

After four weeks of consistent training, my friend Alex mentioned that I had a six pack. That made my day and solidified my conviction and love for iron. Since then, I've worked out almost every day and experienced gains I never thought were possible. I gained 22 pounds and shed half my body fat, which means I lost fat and replaced it with lean muscle. I became the biggest guy at school, impressed the ladies, and gained respect of my fellow lifters. When I'm at the gym, heads turn, and people respect.

Throughout the last year of training like a maniac and eating like a horse, I was constantly on Bodybuilding.com to compare workouts, find new plans, and improve my overall knowledge. My hunger to work out and improve my knowledge and life is motivation. The gym is my life. It affected me in a big way and I started a movement at school. People see my intensity and passion in and outside the gym and are attracted to it.

Now I train and advise several friends and do my best to help them experience what I have. People ask why I do what I do, and it's hard to put into words, but I train and lift because I was meant to. It's my passion and key to life. I could never live without it.

How I Accomplished My Goals

When I first started, I forced myself into the gym. After a week, it became habit; after four weeks, it became a passion. The hardest part was sticking with my diet. I didn't eat badly before, but I didn't think twice about candy or a fattening burger. Cutting out those items was the hardest part of my journey. There were days when I would've killed for a bag of tasty chips, but now processed food doesn't carry any appeal.

Inspiration came from my brother and my dad's eating habits based primarily from the Mediterranean diet. My motivation to work out instead of enjoying a lazy lunch with my friends came from a desire to look good and better myself. There were times when I questioned myself, but then I remembered that bodybuilding is what I was meant to do.

You have to push yourself past the point of pain. Get to the point of throwing up, make every workout better than the last, and focus on constant improvement. Set goals and break them. Become an enlightened god of the gym.

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Supplements that Helped Me Through the Journey
With Meal 1
Before Bed
Diet Plan that Guided My Transformation

I diet instinctively without a set plan. I eat 5-6 small meals per day and avoid processed food. I think the best way to diet is to follow your body signals and avoid unhealthy food.

Meal 1
Meal 2: Sandwich
Meal 3: Sandwich
Meal 4: Pre-workout
Meal 5: Post-workout
Meal 6: Sandwich
Meal 6
Meal 7
Training Regimen that Kept Me On Track

I have been on Mike O'Hearn's Power Bodybuilding Program for about nine weeks. It makes me focus more on strength with higher sets and lower reps, but I don't just stick to these movements; I add my own auxiliary movements. I do abs every day and calves and forearms 4-5 days per week. When you work with heavy weight like this program, you need to take at least 3-5 minutes rest between sets to recover your strength.

Day 1: Chest
Day 2: Legs
Day 3: Shoulders
Day 4: Arms
Day 5: Back
Day 6 & Day 7: Rest

What Aspect Challenged Me the Most

The aspect that challenged me most and still challenges me on a daily basis is sticking to a clean, healthy, and consistently natural diet. Dieting is a huge part of the battle to become a shredded superman. You can train as hard as possible, but if you don't nail your diet, you won't look how you want to.

My Future Fitness Plans

I plan to enter my first physique competition in July. My main goal is to become an international fitness model like Mike O'Hearn. At the same time, I would love to pursue a competitive bodybuilding career after my childhood hero, Arnold Schwarzenegger. I will obtain my trainer's license within the year to continually spread my love for weight training. Becoming world-renowned for my physique, personal philosophy, and training intensity is my dream.

Suggestions for Aspiring Transformers
  1. Never doubt yourself. You can push yourself 10 times harder than you know.
  2. Don't listen to negativity. Be open to criticism and send out positive vibes.
  3. Rome wasn't built in a day. Give yourself time to develop before you give up.
  4. Be yourself. Don't follow, lead.
  5. Don't confine yourself to rules set by others. Break the rules and be something special.

For an up-and-coming transformer, the best advice I can give is to start simple. Focus on building a solid base with big complex movements like deadlifts, squats, bench press, and overhead press. Building a nice body begins with building a proportional body, and there is no better way to do that than to start with the basics.

Make the decision to radically change your diet to fit your goal. Don't procrastinate or think that dieting should come later. Dieting must be your starting point. Train like a beast, eat like a horse, and sleep like a baby.

How Bodybuilding.com Helped Me Reach My Goals

When I first started to train, I had no semblance of a plan. My brother told me about Bodybuilding.com, so I decided to check it out and hit the jackpot. I reviewed the plans in the "Find a Plan" section and uncovered great information. Bodybuilding.com is the Mecca of weightlifting information and community.

When I thought it couldn't get any better, I discovered BodySpace. I was like "Really? A Facebook for bodybuilders? Did I just step into heaven?" Long story short, I wouldn't be where I am without the golden nugget that is Bodybuilding.com.

Favorite quote:
"No citizen has a right to be an amateur in the matter of physical training ... what a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable." - Socrates

Demetrios's Top 5 Gym Tracks

  1. "Pursuit of Happiness (Steve Aoki Remix)" by Kid Cudi
  2. "Lose Yourself" by Eminem
  3. "Indestructible" by Disturbed
  4. "300 Violin Orchestra" by Jorge Quintero
  5. "Shipping Up To Boston" by The Dropkick Murphys

Start Your Own Transformation Today


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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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Dbiondi12

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Dbiondi12

Great work man, looking like a beast! Even more impressive that you did this in such a short time, keep it up!

Jun 17, 2013 6:33pm | report
PrinceOftheCty

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PrinceOftheCty

He looks older than 17/18.. Great transformation tho

Jun 17, 2013 6:49pm | report
Yoli23

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Yoli23

Amazing transformation!! Keep up the great work!

Jun 17, 2013 10:04pm | report
chumar47

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chumar47

great physique

Jun 17, 2013 10:37pm | report
MikeSheehan55

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MikeSheehan55

Really strong transformation, awesome work and a great product physique and i hate to be that guy but...
185 pounds to 215 pounds in a year and dropping 8% bodyfat, is that like 40 pounds of muscle gained in 12 months or so?

I'm not hating, if anyone wants to make the commitment to certain substances, with the correct training and diet already in place(as this guy obviously has) I applaud it as that takes more dedication than I know I have myself, but I take issue with saying its his "full" program, giving guys unrealistic goals of natty bodybuilding and so on.. I'd rather hear the honest truth and I would still give this guy the praise he deserves.

I could be way out but 40 pounds of pure muscle in his first year at it, while not even bulking the whole time? Skeptical to say the least.

Jun 18, 2013 1:39am | report
  • Body Stats
  • ht: 17'3"
  • wt: 207.23 lbs
  • bf: 14.0%
at8once

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at8once

Everyone with any expeprience in the gym knows that this was done with drugs... I'm pretty sure he knows hes not fooling anyone.lol To each their own but I do agree and have more respect for people who will admit to using, but then again its so evident that its not necessary to admit to it.

Jun 18, 2013 1:50am | report
dtsirigotis13

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dtsirigotis13

Thanks for the critiques bros, but this was done completely natty as you can ask any of my school friensa or coaches. I played 5A varsity sports till this may, which makes the use of performance enhancing drugs impossible. Also any one with experience in the gym would know that if done correctly your begginers gains can be the best of youe lifting career. Remember bros, a haters automatic response to their jealousy is "roids brah". Jelly m8s?

Jun 18, 2013 7:45am | report
dtsirigotis13

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dtsirigotis13

Also, im trying to give other lifters the inspiration to stay natty and to acheive their own gwnetic potential. Drug free athlete and proud of it.

Jun 18, 2013 7:52am | report
dtsirigotis13

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dtsirigotis13

Also, im trying to give other lifters the inspiration to stay natty and to acheive their own gwnetic potential. Drug free athlete and proud of it.

Jun 18, 2013 7:52am | report
yash3d19

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yash3d19

I dont think thats impossible to gain 30 pounds of muscle in a year..genetics is important agreed..but if ur diet is good and on track..u can gain like 2 kgs in a month...so u can definitely go from 185 to 215 lbs in a year...whats wrong in it? Why do u guys think that if its unbelievable its drugs?!

Jun 18, 2013 1:23pm | report
OHJEEZ

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OHJEEZ

Your not drug free, but your best bet was not to comment at all, you can just look at some1s traps and tell, its obvious for people that use

Jun 18, 2013 6:01pm | report
MattM1184

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MattM1184

ya'll are some haters. Everyone that sees some impressive gains automatically thinks drugs. What you're really thinking is "I can't do it, so no way he could do it" The guy obviously has good genetics if you look at his before pics he's not small and said he was always one of the strongest even without going to the gym all the time. It was his first year seriously lifting, he's 18 test is highest, and great genetics.

Jun 18, 2013 6:23pm | report
MikeSheehan55

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MikeSheehan55

Demetrious, its a ******* class transformation, well done regardless, it doesn't make a huge difference to me whether you are natty or not your physique and progress is impressive whether you are natty or not, i want to be clear about that.

As a strong lifter though you cant blame some of us for being skeptical. At his peak in the early days the Austrian oak gained 25-30 pounds a year, so 10 pounds more plus cutting 8% of your body fat seems a lot to do natty, regardless of genetics.

Still, you have my respect natty or not. I'm not calling roids, it is as you say an easy way for weaker lifters to justify the difference between them and the pros, I'm just voicing skepticism.

Jun 18, 2013 6:36pm | report
  • Body Stats
  • ht: 17'3"
  • wt: 207.23 lbs
  • bf: 14.0%
kristianleonard

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kristianleonard

this can definitely happen drug free especially with creatine and at a young age, im 18 and when i started using creatine i gained five pound in a few weeks

Jun 19, 2013 5:35pm | report
angstandirony

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angstandirony

He may be natural. But if so he is lying about his stats and how he came about them. That food intake coupled with doing the same cardio for 4 months, 30 mins, 5 days a week doesn't come close to adding up. I'm not trying to be disrespectful but reading the food made me giggle. Wrong protein before bed too.

Jun 23, 2013 9:10pm | report
dtsirigotis13

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dtsirigotis13

@angstandirony Hey bro! thanks for your comment. My diet obviously isn't a representation of what I ate for the last year or so. That is a general week-by-week view of what I was eating, I went through several mini-bulking periods where my food intake was greatly increased, but again I obviously couldn't include my diet plan for the whole year in this article.
The main point that i was trying to convey in regards to my diet is the idea of eating all natural and avoiding processed food. Also, my workout plan that I put up there is a skeleton representation of my full strength and conditioning program which includes daily Olympic lifts and obviously different forms of cardio. And casein protein is a waste of money in my opinion.

Jun 26, 2013 8:46am | report
stratosadam

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stratosadam

well 1st of all congatulations for your transformation dimitri i'm greek, anyway what most of you guys forgot it's that we are not all the same some have good genetics and can gain 15 kg in one year some not if you are using supplements like creatine and protein i believe u can achieve this amount in about a year dimitrios wasn't fat before keep in mind when u lose huge amount of fat u are losing muscle if u are not doing it correctly so when his main goal is to gain muscle imagine if u work your *** hard for 12 months and for the end just beause he gained around 40 pounds of muscle doesn't mean he w'll gain another 40 his gains w'll be cut in half or less after 1 year

Jul 5, 2013 8:00am | report
cmAcbrah

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cmAcbrah

gains of peace. I want to be-leaf

Jun 18, 2013 1:53am | report
stas1221

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stas1221

nice but this is exactly the same workout as , Mike O'Hearn's Power Bodybuilding. which im doing right now

Jun 18, 2013 3:48am | report
dtsirigotis13

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dtsirigotis13

Ive been following his basic workout plan for 4 months now, but i do introduce a lot of variation and supersets into my own sessions. Inbox me for more info on such.

Jun 18, 2013 7:47am | report
blaap

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blaap

amazing transformation but like stated before doesn't seem very possible to do without drugs. Good dedication to your diet and workout routine. This is more of an inspiration for people to do drugs. Stay nat you'er young.

Jun 18, 2013 7:11am | report
dtsirigotis13

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dtsirigotis13

Thanks for the comment bro! I am natty and i am proud to be a natural and drug free athlete, you should be questioning your own dedication and knowledge rather than mine if you think thia cant be done naturally. I welcome any criticisms, but as i said "roids" is another way of you voicing pathetic jealousy. Learn rather than hate brah

Jun 18, 2013 7:51am | report
dtsirigotis13

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dtsirigotis13

Thanks for all the feed back bros!

Jun 18, 2013 7:53am | report
tsingleton19

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tsingleton19

Looking good, brotha!

Jun 18, 2013 9:54am | report
cafouts

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cafouts

Def ignore all the haters. Guarantee they were the ones that looked at the transformation and commented without even looking at the diet plan. Killin it! Wish i could get elk in every meal

Jun 18, 2013 10:00am | report
Showing 1 - 25 of 45 Comments

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