Introduction From Kris Gethin

My name is Kris Gethin and I am the Editor in Chief of Bodybuilding.com.

Over the past 12 weeks, I have been training and guiding fellow Bodybuilding.com employee Sarah Jones, so you could also follow these exact guidelines to experience your own personal transformation success.

I have successfully transformed the lives of hundreds of clients in the past and now I have shown you how to do it - FOR FREE. You can't afford a great trainer, you don't know what you should eat, and you have no idea what to do - NO MORE EXCUSES.

Over the last 12 weeks, you joined me as I transformed Sarah's health, fitness and appearance dreams to reality, so now you can do the same.

Before: 128 lbs

After 123 lbs

Click To Enlarge.
Sarah's Current Weight.

Video

Sarah's Training Program

Click To Enlarge.
Sarah Jones, Weeks 11-12.

Please be sure to warm up for 5-10 minutes cardiovascular prior to weight training. Also, warm up for several sets prior to your working sets.

Day 1 - Sets × Reps

Chest:
Incline Dumbbell Press 3 x 8-10 (Drop Set)
Incline Barbell Press 3 x 8-10 (Drop Set)
Flat Dumbbell Press 3 x 8-10 (Drop Set)
Flat Barbell Press 3 x 8-10 (Drop Set)

	Drop Sets: Drop sets involve removing weight between sets. This will thoroughly burn out a muscle. [ Learn More About Drop Sets Here ]

Triceps:
Dips (Tricep Version) 3 x Failure
Skullcrushers 3 x 8-10
Bench Dips 3 x 8-10

Upper Abdominals:
Crunches On An Incline 3 x Failure

Click Here For A Printable Log Of Day 1.

Day 2 - Sets × Reps

Back:
Straight-Arm Pulldown 3 x 8-10
Chins 3 x Failure
Bent-Over Rows 3 x 8-10
Deadlifts 3 x 8-10

Biceps:
Concentration Curls 3 x 8-10
E-Z Bar Curls 3 x 8-10
Lying Cable Curls 3 x 8-10

Calves:
Single Standing Calf Presses 3 x 15-20

Click Here For A Printable Log Of Day 2.

Day 3 - Sets × Reps

Legs:
Leg Extensions 3 x 10-15
Hack Squats 3 x 10-15
Lunges 3 x 10-15
Hamstring Curls 3 x 10-15

Shoulders:
Military Press 3 x 8-10
Single Cable Rear Raises 3 x 8-10
Single Side Cable Raises 3 x 8-10

Lower Abdominals:
Hanging Leg Raises 3 x Failure

Click Here For A Printable Log Of Day 3.

*Cardio should be increased to 5 evening sessions per week. 20 minutes before the last meal at night will be enough to further spike your metabolism and to push past any plateaus that maybe lurking on the horizon.

Sarah's Nutrition Program

Nutrition Plan For Training Days:

Meal 1

• ½ cup of Oats (uncooked)
• 6 egg whites

or
• 1 scoop of protein
• sugar free syrup
• 5gm Glutamine
• Multivitamin
• 5gm Creatine

30 minutes of cardio - walking

Meal 2, 3

• ½ cup of cooked rice
• 110gm of cooked Poultry

Meal 4 (1 hour before workout)

• 110gm of Fish
• green vegetables

Meal 5

• 1 ½ scoop of Isopure
• 1 scoop of Vitargo
• 5gm Creatine
• 5gm Glutamine

Meal 6

• 100gm of steak
• veggies (peppers, broccoli, mushrooms, etc)
• Glutamine
• Multivitamin

4 - 6 liters of water per day.

Nutrition Plan For Non-Training Days:

Meal 1

• 1/4 cup of Oats (uncooked)
• 6 egg whites
or
• 1 scoop of protein
• sugar free syrup
• 5gm Glutamine
• Multivitamin
• 5gm Creatine

30 minutes of cardio - walking

Meal 2, 3, 4

• ¼ cup of cooked rice
• 110gm of cooked Poultry

Meal 5

• 1 ½ scoop of Isopure
• 5gm Creatine

30 minutes of cardio - walking

Meal 6

• 100gm of steak
• veggies (peppers, broccoli, mushrooms, etc)
• Glutamine
• Multivitamin

3 - 6 liters of water per day

Sarah's Supplement Program

All supplementation should remain the same except for the inclusion of L-Carnitine. This supplement should be taken prior to exercise and will assist in the use of fat cells being required tor energy. A tablesppon at this time is adequate. Twinlab has a good L-Carnitine product that I recommend.

Motivation

Sarah has now completed her 12 week program but has begun a lifestyle change that we hope will continue to improve as well as be healthy. Although Sarah didn't lose the 10-15 lbs I had estimated, she did change her body composition.

During some stages of the program, her weight didn't go down but actually went up. I hadn’t ever witnessed this first hand before so with the recommendation of a doctor’s visit we found her thyroid was inactive. Sarah is now on medication for this condition but continues to prosper with her goals and is continuing to improve.

I hope you have enjoyed the series and are inspired by Sarah's fighting fit character.

WHAT'S YOUR GOAL?

Choose Your Goal Below. Choose A Goal Lose Fat Build Muscle Contest Prep Cortisol Blocker Energy Immune System Joint Health Prevent Aging Sexual Health Skin Care Sleep Aides Tanning More Goals... Is Your Goal Not Listed? Click Below To Learn More About Goal Setting. [ Goal Setting ]

Read More About Sarah's Transformation In Her BodyBlog Here!

sarah.jones@bodybuilding.com

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