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Male Transformation Of The Week - John Rahn!

John wanted to try modeling, but while he was active he wasn't living healthy. Find out how he changed his lifestyle and lost 40 pounds and 9% body fat!

Before:
230 lbs

After:
190 lbs

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Vital Stats
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Name: John Rahn
Email: johnrahn1@yahoo.com
Bodyspace: tightslick1

Before:
Age: 24
Weight: 230 lbs
Body Fat: 16% or over

After:
Age: 24
Weight: 190 lbs
Body Fat: 7%

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Why I Got Started
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I graduated from college, Binghamton University, January 2007. I wanted to change my lifestyle partying and keg stands. I was an athlete all of my life and even received an athletic grant to play basketball in college.

I played for two years and transferred to Binghamton to be with my buddies and have a good time and, oh yeah, get a good education. I was lifting at Binghamton but I wasn't eating healthy, or living healthy for that matter.

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How I Did It
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I came home and started to diet in March 2007. I started out doing the south beach. I lost about 60 pounds in a 4 months span. I looked better than I did at 230 pounds but wanted more. I started getting compliments on my "new" body and thought I'd try modeling. I was invited to a convention, IMTA (International Modeling and Talent Association) 2007.

I was a Male Fitness contestant. I did well at the show and won awards in every runway competition I competed in. By the end of the week I was awarded the Male Fitness Model of the Year 1st Runner up. I came home and thought I'd made it, boy was I wrong. I got contacted by fitness agents and they wanted me back at 230 pounds but ripped.

I tried for 7 months to get back up and gain size the right way; I hired a personal trainer and nutritionist. I gained about 20 pounds of solid mass, just not ripped (haha) harder than it sounds. I had a tough time working with the agents and decided I wanted to get back down and get lean again, so I did. I did it the right way though.

When I did the south beach I lost a lot of muscle mass. I wanted to maintain this new muscle I worked so hard for. I researched and learned from this site and many other resources. I have since lost about 8% body fat and have gotten myself to 190 pounds with 7% body fat. I am still striving to get to 5% and be 185 pounds. I want to pursue a modeling career and know that my body has to look great to be successful.

Click To Enlarge.
I Want To Pursue A Modeling Career.

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Supplements
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I use:

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Diet
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I have started the Anabolic Diet. It is high fat, high protein, low carb throughout the week and than a carb up on the weekend for 24 hours. I got the idea from one of your bodybuilders of the week. I met him, Josh Griswald, while in Binghamton. He was a real cool guy who obviously took working out serious and gave me great advice. I have been doing it for about 3 months now.

Meal 1

6 whole eggs
2 turkey bacon
1 slice swiss
1 cup broccoli
1 tbsp Olive oil
4 fish caps

Meal 2 (pwo)

2 scoops IsoFlex

Meal 3

8 oz ground turkey
4 jerkey links
4 Hard boil egg whites
4 fish caps

Meal 4

8 oz chicken breast
1 cup broccoli
I polly o cheese
4 fish caps

Meal 5

8 oz flank steak/salmon
1 cup spinach
4 fish caps

Meal 6

Optimum Nutrition Casein protein
¼ cup walnuts/natty pb/almonds

My weekends consist of good carbs; brown rice, beans, yams, Ezekiel bread, kashi cereal, skim milk. I am in the cutting phase of the AD so I am tweaking the diet each week and lowering my cals.

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Training
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Monday: Chest & Biceps (3 sets x 8-12 reps)