Transformation Of The Week - Josh Biros.

After struggling to maintain a healthy weight Josh decided to make a change. Find out how he went from a husky 255 pounds to a shredded 180 pounds at 4% body fat. Follow his unique diet plan and get into the best shape of your life!
Before Before:
255 lbs
BF 20% +
After After:
180 lbs
BF 4%


Vital Stats

Name: Josh Biros
Email: jmbiros@gmail.com
Age: 24
Height: 5'11
Beginning Weight: 255lbs
Beginning Body Fat: 20% +
Ending Weight (Show Weight): 180lbs
Ending Body Fat: 4%


Why I Got Started

I've been into bodybuilding since I was a senior in high school but never had the mindset to put everything together and train for a bodybuilding show. I've always struggled with my weight. I was always what you would call "husky."

When I was a senior in high school I was around 250 pounds and did not have an ounce of muscle to show. I began working out and by the time I graduated I was 185 pounds and caught the "bug," if you will. Ever since then I have increased my knowledge of nutrition and exercise and enjoyed learning everything I could about fitness.

Josh Josh
Click Image To Enlarge.
Josh Biros.

Even as this occurred I still struggled to maintain a healthy weight. I would fluctuate anywhere from 260 pounds to 220 pounds depending on how well I was eating at the time. I made several "weak" attempts at losing all my body fat and never really achieved what I was looking for.

After years of doing this, I graduated from college and began my life in the real world. At this point, I had a clear mind and could truly concentrate all my efforts into what I truly loved, and that was bodybuilding.

When I began my diet on November 1, 2005, I was 255 pounds but didn't think I had the long and difficult road ahead of me that I was about to experience.

Josh Josh
Click Image To Enlarge.
After College I Could Concentrate On What I Loved.


How I Did It

As I stated earlier, my diet began on November 1, 2005, with a goal of competing at the Fox Cities Bodybuilding show in Appleton, Wisconsin on April 29, 2006. Even though I had spent the last 5 years learning about nutrition I decided that I would take the advice of an expert in the sport and decided to get the help of Layne Norton for initial dieting phase.

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Layne was a great friend and helped me to mold what I had formatted into a suitable diet for the show. I began my diet at roughly 3000 calories and from there slowly lowered the calories as needed to adjust for any plateaus I would have in terms of weight loss.

Being a person who has been heavy my whole life, my diet was based around when I would take in carbohydrates. Basically I would only eat carbohydrates at breakfast and before and after my workouts. This assured me that I would not store any of the carbs as fat; rather I would utilize them for energy throughout the day.

Josh Josh Josh
Click Image To Enlarge.
My Goal Was To Compete At The Fox Cities Bodybuilding Show.

I made sure that I had a protein source with each one of my meals and made sure that meals, that I did not have carbs, I added in healthy fats such as Enova oil or fish oils to make sure I was fulfilling the calories I needed in my diet.

Believe it or not, I did not have one cheat meal from the beginning of my diet until the end. At 6 weeks out from my show I was in good shape, but needed an adjustment to my diet because I am very carb sensitive so I went ahead and gained the assistance of the staff at Beverly International for the final aspect of my diet.

The final phase of my diet was a very low carb diet that mostly consisted of a very high protein and moderate fat diet. I lost the last bit of fat due to this.

As for cardio, I began hard cardio January 1st. I did cardio anywhere from 30 minutes to 60 minutes, 6 days per week at 5:30 a.m. from that date until I switched over to the Beverly International diet. At that point (roughly mid March), I dropped cardio due to the lack of carbs in the diet and let the diet itself do the rest of the work in terms of dropping the last remaining body fat that I had.


What Supplements Did I Take?

I am a firm believer in getting what you pay for and I used Beverly International supplements for the last 6 weeks of my diet. Some of the supplements that I used include Muscle Provider, Mass Aminos, Ultra 40, Vitamin Pak, Lean Out, and Energy Reserve.

Xtend

However I did use other quality supplements as well. I cannot say enough about the quality of SciVation Xtend. Layne recommended this product to me and I used it exclusively as my pre/during/post workout BCAA's and think it made a huge difference in the amount of muscle I was able to hold onto during the diet. Also MAX CLA and Sesamin from Scivation were key supplements that I recommend to anyone trying to lose body fat.

During the initial phases of my dieting I used Optimum Pro Complex Whey as a protein source and cannot say enough good things about the taste and the overall quality of this product as well.


Sample Week Of My Diet

I made diet adjustments many times during my diet so I will outline a few of the changes.

Josh
Click Image To Enlarge.
I Made Many Diet Adjustments.

November Diet:

    Here is the diet I began with on November 1st based on Layne's recommendations:

    My Overall Macros: (100/197/352)
    My Total Calories: 3096

    (fat/carbs/protein)

    7:00AM (Meal 1)

    • 12 egg whites (0/0/36)
    • 1 cup of oats (6/54/10)
    • 1/2 grapefruit (0/12/0)
    • 3g fish oil (3/0/0)
    • 1 tab SciVation Sesamin (1/0/0)
    • 1g CLA
    • 1 Beverly Vitamin Pak
    • 1 tab green tea

    • Total Macronutrients: (9/66/46)

    9:30AM (Meal 2)

    • 2 scoops whey (3/5/44)
    • 1 tablespoon Enova (14/0/0)

    • Total Macronutrients: (17/5/44)

    12:00PM (Meal 3)

    • 10oz beef (30/0/60)
    • 1 cup of green beans (0/5/0)
    • 3g fish oil (3/0/0)
    • 1 tab SciVation Sesamin (1/0/0)
    • 1g CLA

    • Total Macronutrients: (33/5/60)

    2:30PM (Meal 4)

    • 2 scoops whey (3/5/44)
    • 1 tablespoon Enova (14/0/0)

    • Total Macronutrients: (17/5/44)

    5:30PM (Meal 5/Preworkout)

    • 6oz chicken breast (2/0/35)
    • 1 cup Oats (6/54/10)
    • 1 tab green tea

    • Total Macronutrients: (8/54/45)

    7:30PM (Meal 6/Postworkout)

    • 2 scoops whey (3/5/44)
    • 1 cup oats (6/54/10)
    • 200mg chromium picolinate
    • 5g creatine monohydrate

    • Total Macronutrients: (9/59/54)

    9:30PM (Meal 7)

    • 6 oz chicken breast (2/0/35)
    • 1 cup cottage cheese (2/10/24)
    • 1 cup green beans (0/5/0)
    • 3g fish oil (3/0/0)
    • 1 tab SciVation Sesamin (1/0/0)
    • 1g CLA
    • 1mg melatonin

    • Total Macronutrients: (7/15/59)

    On non Training Days Meals 5&6 will be replaced with 1 meal:

    • 10oz red meat
    • 1 cup green beans

February Diet:

    Midway through my diet, in February for instance, the adjusted diet looked like this:

    My Overall Macros: (59/117/323) - (fat/carbs/protein)
    My Total Calories: 2291

    (fat/carbs/protein)

    7:00AM (Meal 1)

    • 8 egg whites (0/0/24)
    • 1/2 cup of oats (3/27/5)
    • 1/2 grapefruit (0/12/0)
    • 2g fish oil (2/0/0)
    • 1 tab SciVation Sesamin (1/0/0)
    • 1 Beverly Vitamin Pak
    • 1000mg L-Taurine

    • Total Macronutrients: (6/39/31)
      Total Calories: 334

    9:30AM (Meal 2)

    • 2 scoops Pro Complex (3/3/55)
    • 2/3 tablespoon Enova (9.3/0/0)

    • Total Macronutrients: (12.3/3/55)
      Total Calories: 342.7

    12:00PM (Meal 3)

    • 5 egg whites (0/0/15)
    • 6oz Tuna (1.5/0/33)
    • 3 cups of iceberg lettuce (0/5/0)
    • 2/3 tablespoon Enova (9.3/0/0)
    • 2 fish oil (2/0/0)
    • 1 tab of SciVation Sesamin (1/0/0)

    • Total Macronutrients: (12.8/5/48)
      Total Calories: 327.2

    2:30PM (Meal 4)

    • 2 scoops Pro Complex (3/3/55)
    • 2/3 tablespoon Enova (9.3/0/0)

    • Total Macronutrients: (12.3/3/55)
      Total Calories: 342.7

    4:30PM (Meal 5/Preworkout)

    • 6oz tuna (1.5/0/33)
    • 1/2 cup oats (3/27/5)

    • Total Macronutrients: (4.5/27/38)
      Total Calories: 300.5

    7:00PM (Meal 6/Postworkout)

    • 2 scoops Pro Complex (3/3/55)
    • 1/2 cup oats (3/27/5)
    • 1000mg L-Taurine
    • 500mg vitamin C

    • Total Macronutrients: (6/30/60)
      Total Calories: 414

    8:30PM (Meal 7)

    • 8 egg whites (0/0/24)
    • 1/2 cup cottage cheese (1/5/12)
    • 3 cup iceberg lettuce (0/5/0)
    • 2g fish oil (2/0/0)
    • 1 tab SciVation Sesamin (1/0/0)
    • 1mg melatonin

    • Total Macronutrients: (3/10/36)
      Total Calories: 211

February Refeed Diet:

    Layne also had me integrate refeeds into my diet once every 4th day. These refeeds consisted on increasing my overall carbohydrate intake but lowering my protein intake and fat level. Here's a sample of a refeed day:

    (fat/carbs/protein)

    My Overall Macros: 25/372/211.5
    My Total Calories: 2559

    7:00AM (Meal 1)

    • 1 scoops Pro Complex (1.5/1.5/27.5)
    • 1 cups of ots (5/54/10)
    • 1 Beverly Vitamin Pak

    • Total Macronutrients: (6.5/55.5/37.5)

    9:30AM (Meal 2)

    • 6 egg whites (0/0/18)
    • 5 brown rice cakes (0/80/5)

    • Total Macronutrients: (0/80/23)

    12:00PM (Meal 3)

    • 6 egg whites (0/0/18)
    • 1 cups of oats (5/54/10)

    • Total Macronutrients: (5/54/28)

    2:30PM (Meal 4)

    • 6 egg whites (0/0/18)
    • 5 brown rice cakes (0/80/5)
    • 1 cups of oats (5/54/10)

    • Total Macronutrients: (5/54/28)

    4:30PM (Meal 5/Preworkout)

    • 6 egg whites (0/0/18)
    • 1 bag of Smart Pop (0/58/0)

    • Total Macronutrients: (0/58/18)

    7:00PM (Meal 6/Postworkout)

    • 1 scoop Pro Complex (1.5/1.5/27.5)
    • 1 cups of oats (5/54/10)

    • Total Macronutrients: (6.5/55.5/37.5)

    8:30PM (Meal 7)

    • 5 egg whites (0/0/15)
    • 1 cup cottage cheese (2/10/24)
    • 3 cup iceberg lettuce (0/5/0)
    • 1mg melatonin

    • Total Macronutrients: (2/15/39)

My Beverly Diet:

    As I stated earlier, I switched over to a Beverly International diet at 6 weeks out. Every Monday and Tuesday night I would replace my final two meals with the famous Beverly Internationals carb up meal which consisted of:

    • 1 cup vegetables
    • 1 cup oats
    • 10oz sweet potato
    • 6oz banana
    • 1 tbspn butter

    5:20AM (upon waking):

    • 2 scoops SciVation xtend
    • ECA
    • 500mg vitamin C
    • 200iu vitamin E
    • 6 tabs beverly GH factor
    • 4 tabs Beverly Lean Out
    • 3 tabs Beverly Energy Reserve

    Meal 1 (7:00AM):

    • 10 egg whites (0/0/30)
    • 1/2 cup oats (1.5/27/5)
    • 4 Beverly Mass Aminos (0/0/4)
    • 4 Beverly Ultra 40 (0/0/8)
    • 1 Beverly Vitamin Pak
    • 2 cranberry extract
    • 1 Pro Liver
    • 1 Beverly Joint Care

    • Total Macronutrients: (1.5/27/47)

    Meal 4 (2:15PM):

    • 2 scoops Beverly Muscle Provider (2/10/44)
    • 2 teaspoons Enova (9.3/0/0)
    • 4 Beverly Mass Aminos (0/0/4)
    • 4 Beverly Ultra 40 (0/0/8)
    • 1 fish oil (1/0/0)
    • 1 sesamin (1/0/0)
    • 1 CLA (1/0/0)

    • Total Macronutrients: (12.3/10/56)

    Meal 3 (11:30AM):

    • 6oz tuna (1.5/0/33)
    • 2 stalks of celery (0/2/0)
    • 1 large cucumber (0/10/2)
    • 4 Beverly Mass Aminos (0/0/4)
    • 4 Beverly Ultra 40 (0/0/8)
    • 9 fish oil (9/0/0)
    • 1 sesamin (1/0/0)
    • 1 cla (1/0/0)
    • 1 Beverly Joint Care
    • 2 cranberry extract
    • 1 Pro Liver

    • Total Macronutrients: (12.5/12/45)

    Meal 4 (2:15PM):

    • 2 scoops Beverly Muscle Provider (2/10/44)
    • 2 teaspoons Enova (9.3/0/0)
    • 4 Beverly Mass Aminos (0/0/4)
    • 4 Beverly Ultra 40 (0/0/8)
    • 1 fish oil (1/0/0)
    • 1 sesamin (1/0/0)
    • 1 cla (1/0/0)

    • Total Macronutrients: (12.3/10/56)

    Meal 5 (4:30 PM):

    • 9oz tuna (2/0/44)
    • 2 stalks of celery (0/2/0)
    • 4 Mass Aminos (0/0/4)
    • 4 ultra 40 (0/0/8)

    • Total Macronutrients: (2/2/56)

    Meal 6 (7:00PM, post workout)

    • 2 scoops Beverly Muscle Provider (2/10/44)
    • 4 Beverly Mass Aminos (0/0/4)
    • 4 Beverly Ultra 40 (0/0/8)
    • 2 scoops SciVation xtend
    • 500mg vitamin C
    • 200iu vitamin E

    • Total Macronutrients: (2/10/78)

    Meal 7 (9:00PM):

    • 8 egg whites (0/0/24)
    • 4 Beverly Mass Aminos (0/0/4)
    • 4 Beverly Ultra 40 (0/0/8)
    • 1 large zucchini (0/7/2)
    • 2 cranberry extract
    • 1 Pro Liver
    • 1 Beverly Joint Care

    • Total Macronutrients: (0/7/38)

    10:00PM:

    • 3 ZMA
    • 6mg melatonin
    • 6 tabs Beverly GH Factor

      Total Fat: 42.6
      Total Carbs: 78
      Total Protein: 376
      Total Calories: 2199.4


Sample Week Of Training

My training has always gone by feel. I never have a full workout mapped and always train based on how I feel that day.

I was on a 3 days on, 1 day off training regime the entire time of my diet. I would train body parts in this order on the day they were to be worked:

  1. Chest
  2. Back and Hamstrings
  3. Quads and Calves
  4. Shoulders
  5. Arms

Depending on my off day this would rotate and that pattern would depend on what day each body part landed.

Here's a sample workout for each day.

Chest:

Back & Hamstrings:

Quads & Calves:

Shoulders:

Arms:

As you can see I keep things very basic. I would throw in a superset here and there but I'm a firm believer in sticking to the basics. Don't change what got you the muscle when it comes time for you to shed the fat. The only thing I changed through the time I dieted was the time I spent resting between sets. As the goal date approached I would lower my time between sets.

Josh Josh
Click Image To Enlarge.
I Keep Things Very Basic.


Suggestions For Others

I would suggest that others get their hands on everything and read, read, read! I also cannot emphasize enough that dieting is 90% of how you get to look the way you do. Anyone can workout and anyone can take supplements, but if you aren't dieting right then you aren't doing what you need to do to achieve the best body you can have.

I also recommend having someone else help you who is knowledgeable. Even though I feel I have a great grasp on dieting, I still sought the help of experts such as Layne Norton and the staff at Beverly International. No matter how much you know, there are always people who can help you prefect what you already know!

Another suggestion I have is to surround yourself with people that will support you throughout your diet! I did this and could not have done it myself. My parents (Randy and Patty) and brother (Tony) were behind me from day one and I thank them so much for that.

After
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I Thank Them So Much.

Also my best friend and sponsor Bob Widman was the most supportive person throughout this entire diet. Not only did he support me financially in terms of what supplements I needed but he was with me mentally from day one pushing me each day to make sure I achieved the goals that I wanted!

Another person I want to thank is actually a previous transformation of the week winner Brian Ahlstrom. I met Brian through the Bodybuilding.com forum and now Brian is one of my best friends.

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We both recently competed in the Fox Cities Bodybuilding Show (Brian won 1st place in his class and the overall title!) and I thank him for helping to support me throughout the diet.

Josh Josh
Click Image To Enlarge.
Fox Cities Bodybuilding Show.

It always helps to have someone else dieting with you and knowing what you are going through. Next I want to thank all the guys back in Illinois at Bodyworks Gym for supporting me even though I wasn't training in Illinois (Rob T., Andrew W., Zac M., Dustin M., and the rest of the gang).

Josh Josh
Click Image To Enlarge.
Fox Cities Bodybuilding Show.

Finally want to thank my good friend Louis Dorman and all the great people on the Louisdorman.com community site for inspiring me each and everyday to get up and do my cardio and eat the right foods. If you have not been to this community, I strongly suggest signing up and joining because the people in this web community are simply incredible people and will inspire you to achieve your fitness goals!


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Finally, I would just like to say that if you set your mind to any goal you can do it. In November I had no idea what journey I had ahead of me, but in those 6 months, I learned so much about myself and changed as a person for the better.

I met dozens of great people and have changed my life so much that I truly am thankful for the entire experience. It is an understatement to say that the journey is more important than the end or the start.

Josh
Click Image To Enlarge.
I Truly Am Thankful For The Entire Experience.

What you learn along the way and the memories you achieve through fitness are memories nobody can take away from you! Enjoy what you do each and everyday and wake up each morning with a positive attitude and I truly believe there is no hill that can't be climbed!


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