Bodybuilding.com Information Motivation Supplementation
in:

International Transformation Of The Month: Justin Ward

In his quest to shed his childhood nickname 'chubs,' Justin encountered a few obstacles and expelled a lot of effort running and lifting weights.

Justin set his sights on his serious weight loss goals. He made some big changes in his lifestyle and came out 82 pounds lighter. He continues to strive for perfection, hoping one day to hit the fitness competition stage and make his father proud!

Name: Justin Ward
Email: justin.ward5@hotmail.com, BodySpace: justinw523
Country: Australia

Justin Ward Justin Ward
AGE 19
HEIGHT
5'11"
WEIGHT
264 lbs
BODY FAT
n/a
AGE 19
HEIGHT
5'11"
WEIGHT
182 lbs
BODY FAT
9%

Post To Fitboard
Tired of Being Chubs

I had been fat for as long as I could remember. I grew up with thin friends and everyone in my family was thinner than me as well, but I just loved food.

My close family, and especially my mother, tried to get me to diet, but I hated them all. I didn't like that everything I wanted or loved to eat was banned. I had to sneak around, which eventually made my eating habits worse.

I was teased a lot in school. My nickname became Chubs and I eventually learned to live with it. I still hear it to this day. I never had a girlfriend and felt like no one was interested in me. I felt disgusting and my confidence was low. But, I didn't think there was much I could do about it. I played as many sports as I could at school and always tried my best, but I had trouble keeping up with the fit kids.

My self-esteem worsened when we all started to go out partying and clubbing. I could see all my friends having a good time dancing with girls; I didn't feel as though I fit in properly. I couldn't buy all the nice clothes everyone wore. I'd go to shops and see shirts and pants I liked, but they were smalls and mediums and I needed an extra-large or double extra-large. It was embarrassing. I rarely bought anything new because I hated that clothes didn't fit me properly.

My weight also kept me from scoring jobs I wanted. I was trying to become a carpenter, but I kept getting overlooked. I think employers thought a fitter guy would work harder.

I knew there was no benefit to being overweight. Something had to change.

Big Changes, Huge Results

I watched my friend lose about 11 pounds (5 kg). His success got me thinking I could lose weight too. So, I asked him what he was doing for fitness. He would run every day and only eat three smaller meals throughout the day. I started training with him and the weight started falling off.

Every week I dropped more weight. I set small goals for myself along the way, but my major goal was getting out of the double digits. I remember the day when I hopped on the scale and it said 218 pounds (99 kg). I was ecstatic! I was going to the gym twice each day, once at noon for a 5K run and then again at around 5 or 6 p.m. for weight training.

I was worn out every day, but the results were worth it. I got down to 194 pounds (88 kg) and hit a plateau. At the time, I had no idea what a plateau was or how to get past it, but I found out on Bodybuilding.com, I learned how to train and eat like a bodybuilder. I also I thought I could try a supplement for fat loss. Before I knew it, I was on my way to my final goal of 176 pounds (80 kg). I had visible abs and was amazed at my results. In 6 months, I lost 88 pounds (40 kg)! I've been so happy with my results, but the dramatic weight loss has resulted in some loose skin. Everyone tells me that it isn't a big deal, but to me it is. I want to look incredible and be able to start a career in fitness modeling or even competing.

I feel like my excess skin holds me back. I read that if I bulked up a bit I could fill in the skin with more muscle, but when I attempted to add muscle, I felt like I was getting fat again and didn't want that. I knew my only good choice was to have surgery.

My idol is Steve Cook. I watch all of his training videos and listen to all his advice which motivates me to do better. One thing he said is to set long-term goals. Writing it down instead of just thinking about it helps and pushes me to get things done.

Motivated By Memory

My motivation comes from my friends and family. Although my friends didn't realize it, every time someone said, "Wow you've lost a lot of weight!" gave me a massive confidence boost. I loved that everyone noticed my hard work and dedication to new lifestyle.

Throughout my journey, I have always had my father and mother pushing me to do better and work harder. They loved to see me lose weight and be happy. Unfortunately, my dad had been battling cancer for around a year and passed away in March last year. It has been the hardest thing in my life. I'll never forget him. I try to stay positive and see it as more motivation. It has made me stronger today. I know he wants me to be happy and see me succeed in life, which is why I now dedicate my life to bodybuilding and helping others to stay healthy.

Supplements That Helped Me Change

All my supplements are made by Optimum Nutrition. Their protein tastes phenomenal!

Morning
With Dinner
Pre-workout
My Fat-Burning Meal Plan

My diet is a 40/40/20 (protein, carbs, fat) split. I eat 1.3 grams of protein per pound of bodyweight per day, and 20 percent of my total calories are fat. I eat most of my carbs for breakfast and before and after a workout. I also strive to have 40 grams of fiber per day while limiting myself to no more than 50 grams of sugar.

When I get cravings I beat them with low-fat, low-sugar yogurt. It keeps me from eating a lot of high-sugar junk foods. I track my calories every day using the myfitnesspal app. I couldn't live without it!

The following diet totals 2,450 calories.

Meal 1
Meal 2
Meal 3
Meal 4: Pre-workout
Meal 5: Post-workout
Meal 6
My Training Split

I usually stick to the 8-12 rep range. But, I like to keep the weight heavy. If I hit 12 reps, then I add more weight until I struggle to get 8 reps. I keep my rest time at one minute, so my workouts are quick and intense to burn more fat. Before each workout, I do 10 minutes of cardio to warm up and then I do some active/dynamic stretching of the muscle group I plan to work out.

Day 1: Chest/Calves
Day 2: Back/Abs
Day 3: Cardio/Calves
Day 4: Quads/Hamstrings/Abs
Day 5: Shoulders/Traps/Calves
Day 6: Arms/Abs
Day 7: Rest Day

Suggestions for Others

Progress cannot always be seen, but stick to it and you will see those results. Even when you have a bad day at the gym, get on with your day and don't let it get you down.

A good diet is essential. Most problems with weight loss or muscle gains are related to a poor diet. Track calories! It's easier than you think—especially with free apps and BodySpace.

The information you get from tracking your calories can help you figure out what you're doing right and what you need to work on.

Country-specific Details

In Australia, most people my age experience a lot of pressure to look good. The lifestyle is all about the beach and the clubbing/festival scene. Because so many want to be healthy and fit, it's pretty easy to get workout tips and help.

Follow Justin


Bookmark and Share

Related Articles

About The Author

Do you live outside of the United States? Have you made a dramatic change either by gaining muscle or losing fat? If so, send in your pics, stats...

RATE THIS ARTICLE
POOR
  • 1
  • 2
  • 3
  • 4
  • 5
  • 6
  • 7
  • 8
  • 9
  • 10
EXCELLENT
OVERALL RATING
8.6

Out of 10
Excellent
43 Ratings

35

Comments

Showing 1 - 25 of 35 Comments

(5 characters minimum)

      • notify me when users reply to my comment
bsalkeld

Rep Power: 0

  • rep this user
bsalkeld

Awesome transformation man. Congrats! Love that you're representing Aus too!

Jun 27, 2013 6:35pm | report
 
  • Body Stats
  • ht: 5'10"
  • wt: 197.53 lbs
  • bf: 13.0%
fitnesschik88

Rep Power: 0

  • rep this user
fitnesschik88

impressive, great work!

Jun 27, 2013 6:46pm | report
 
chumar47

Rep Power: 0

  • rep this user
chumar47

nice work keep it up

Jun 27, 2013 10:12pm | report
 
spirokappa

Rep Power: 0

  • rep this user
spirokappa

great work mate.

Jun 28, 2013 2:21am | report
 
Bronzechristian

Rep Power: 0

  • rep this user
Bronzechristian

Impressive! You've changed your life for the better, and you'll thank yourself for doing so as you get older...good job!

Article Rated:
Jun 28, 2013 5:01am | report
 
justinw523

Rep Power: 0

  • rep this user
justinw523

thank you really appreciate it

Jun 28, 2013 5:48am | report
ducey

Rep Power: 0

  • rep this user
ducey

inspired

Jun 28, 2013 7:59am | report
 
debbsta

Rep Power: 0

  • rep this user
debbsta

Amazing...just shows what a lot of determination and a lot of hard work can do!! I was called 'fatty' by my family as a teenager so i can totally relate:) Still in the beginning phase of change so thanks for the boost of inspiration.

Jun 29, 2013 5:53am | report
 
mbaires

Rep Power: 0

  • rep this user
mbaires

excelent!! I need your motivation !!

Jun 29, 2013 4:21pm | report
 
  • Body Stats
  • ht: 5'11"
  • wt: 237.66 lbs
  • bf: 27.0%
zandrasbrown

Rep Power: 0

  • rep this user
zandrasbrown

Wow! wow! wow! Fantastic transformation!

Jul 2, 2013 12:52pm | report
 
janromel

Rep Power: 0

  • rep this user
janromel

Congrats bro,,keep up the good work :)

Jul 4, 2013 1:39pm | report
 
Edyta85

Rep Power: 0

  • rep this user
Edyta85

you look fantastic!! good for you, I too was almost always overweight, always yoyoing with my weight but now im finally doing something about it. Once again great job, you keep me motivated!!!!!

Jul 5, 2013 7:39pm | report
 
Joecantwell1

Rep Power: 0

  • rep this user
Joecantwell1

I'm from Australia to and I can imagine how hard it would be being overweight when most kids are fit and hang stuff on the fat kids...Good stuff buddy!!

Jul 6, 2013 7:34am | report
 
richardheritage

Rep Power: 0

  • rep this user
richardheritage

great work man well done

Jul 6, 2013 1:17pm | report
 
BABYLOLA

Rep Power: 0

  • rep this user
BABYLOLA

I totally understand feeling out of place. Although I am not fat, it seems as though everyone is much thinner than I am. Reading this has boosted my motivation level. Thank you :)

Jul 7, 2013 7:24pm | report
 
antoniolima37

Rep Power: 0

  • rep this user
antoniolima37

congratulations man. I will use you as an example :)

Jul 8, 2013 7:46pm | report
 
shermski4

Rep Power: 0

  • rep this user
shermski4

great article. well done.

Jul 9, 2013 7:54am | report
 
alindstrom5

Rep Power: 0

  • rep this user
alindstrom5

awesome job dude. i had the same problem with excess skin when i lost alot of weight. Keep piling on the mass and that excess skin will definately shrink. Good luck with the rest of your goals!

Jul 9, 2013 5:35pm | report
 
Jrob95

Rep Power: 0

  • rep this user
Jrob95

One of the best transformations I've seen, great job man! Losing the weight would have been great by itself, but you packed on some serious muscle too!

Jul 10, 2013 9:58am | report
 
princemarky

Rep Power: 0

  • rep this user
princemarky

nice job...

i hope i could get that motivation

Jul 10, 2013 5:30pm | report
 
tomuchsass

Rep Power: 0

  • rep this user
tomuchsass

So impressive. Great job!

Jul 10, 2013 5:48pm | report
 
italianwife34

Rep Power: 0

  • rep this user
italianwife34

your amazing before, and amazing now. Your story is a push for me and my son who 13 im 34 and we are over weight. Thanks so much for telling us your story.

Jul 12, 2013 12:01pm | report
 
elobasic

Rep Power: 0

  • rep this user
elobasic

NIce work !!

Jul 14, 2013 3:42pm | report
 
Milzey1992

Rep Power: 0

  • rep this user
Milzey1992

Awesome too see a fellow Aussie haha! Fantastic work brother! Amazing results! I cant believe the transformation! Good luck with your new goals!

Jul 15, 2013 2:11am | report
 
  • Body Stats
  • ht: 5'10"
  • wt: 187.39 lbs
  • bf: 20.0%
IroNmaNrsa

Rep Power: 0

  • rep this user
IroNmaNrsa

Great transformation! Keep up the hard work.

Jul 15, 2013 5:27am | report
 
Showing 1 - 25 of 35 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