Body Transformation: Stephen Staiano Ambushed Body Fat With Iron!

Stephen's high school years were damaged by low self-esteem and high body fat. See how this teen reclaimed his confidence and lost 70 pounds in one year!

Why I decided to transform

I was overweight throughout high school and had low self-esteem. I had many close friends during these years but hated going to the beach or doing anything that involved taking off my shirt.

I hated how I looked and it impacted lots of fun memories during school. I can't say I didn't have fun, but seeing photos the next day always made me feel terrible.

I didn't feel comfortable in my own body and knew it was time for a change.

How I accomplished my goals

Starting off was difficult, but it became easier after a few weeks. I counted calories with an app on my phone, set an 1,800-calorie goal, and stuck to it religiously. Some days I'd be a bit under my goal but never over.

I never thought about quitting because I didn't deprive myself of all foods that I like. I ate healthy yet still had calories saved for a snack.

Before /// 255 lbs
After /// 185 lbs
AGE 18 / HEIGHT 5'11" / BODY FAT 26%
AGE 19 / HEIGHT 5'11" / BODY FAT 11%
Post To Fitboard

I took photos every few weeks which helped me stay motivated. Although I didn't see a difference when I looked in the mirror, the photos showed progress and it fueled my drive to lean out.

My best friends supported me and it made a big difference. Having people believe in me and speak positively was a huge boost.


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Supplements that helped me through the journey

With Meal 1, 2, and 7

Diet plan that guided my transformation

I used my version of intermittent fasting because I'm never hungry in the morning. My meal window is between 1-8 p.m.

Meal 3
Meal 4

Training regimen that kept me on track

I stick to a four-day split and hit abs every 2-3 days.

Day 1: Back/Biceps
Day 2: Shoulders/Triceps
Day 3: Chest
Day 4: Legs

What aspect challenged me the most

"Make little changes at first and don't do anything drastic."

The hardest part was cutting down on eating. I was going to the gym regularly but didn't check my diet at all and ate entirely too much without realizing. When I started counting calories, I discovered my mistake.

My future fitness plans

I plan to continue building the body of my dreams for years to come. It will consist of more bulking and cutting phases, but I'm just glad I made it this far.

I'm interested in competing and can see shows becoming a primary goal in a few years.

Suggestions for aspiring transformers

Make little changes at first and don't do anything drastic. This action plan will make living healthy attainable. Don't think of dieting in a short-term frame of mind; view it as a lifestyle change. Don't do anything that you can't stick to for the rest of your life.

Losing weight is a long but incredibly worthwhile journey. Keep working hard and you'll achieve your goals. I never thought I'd make it this far, but I'm glad I stuck it out.

How Bodybuilding.com helped me reach my goals

Bodybuilding.com helped by providing meal replacement bars and protein powder for great prices. Without the bars and protein powder, it would've been much harder to get the calories and protein I needed daily.

I also enjoy reading articles from people who won contests. Seeing others accomplish goals was a huge factor to help me accomplish mine.

Stephen's Top 5 Gym Tracks

  1. "Believe Me" by Fort Minor
  2. "Shoulda Known" by Childish Gambino
  3. "Sky Is The Limit" by Rebelution
  4. "Get It" by Fort Minor
  5. "R.I.P" by Childish Gambino (Feat. Bun B)


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