Male Transformation Of The Week - Aunter Haddad.

Aunter wanted to get rid of the body fat and have a body worthy of a competition stage. Learn what kind of training and dieting he did and how that helped him lose 58 pounds and 14% body fat!

Before Before:
215 lbs
After After:
157 lbs

Vital Stats

Name: Aunter Haddad

Weight: 215 lbs
Body Fat: 20%
Waist Line: 38"
Height: 5'11"
Age: 23
Start Date: August 15th, 2006

Weight: 157 lbs
Body Fat: 6%
Waist Line: 30
Height: 5'11"
Age: 23
End Date: December 2, 2006

Why I Decided To Change My Body

I decided to change my body because I wanted to have a physique that was worth showing off. I also wanted to compete in bodybuilding. I was tired of not having abs or a shredded body. I really wanted to see what was underneath all that body fat I was carrying around on me.

What Got Me Started

I was always searching for someone to do a professional diet plan for me. While I was working at my gym, my buddy told me of a friend that does diet plans. Soon, I met Steve Shoburt.

To me, he is the man. He created my diet plan. Even after he gave me my plan, I didn't start my diet and training for another month. It took a lot of time to prepare and outline how I would fit eight meals a day into my schedule.

Click Image To Enlarge.
Aunter Haddad.

When & How Long It Took

I finally started my diet on August 15th, 2006. I ate 8 meals per day and cycled Gaspari Nutrition's 3rd Degree Burn with a two weeks on and two weeks off. I also used Gaspari's Super Pump 250 before each weight training and cardio session.

It wasn't so hard at first, but as I got lower in body fat my workouts began taking a toll on me. For three and a half months I had no life! No friends! And extremely little time for my family! Finally the day came. I started this diet at 215 pounds August 15, 2006.

I woke up on December 2, 2006 at 157 pounds. I lost a total of 58 pounds! I never thought it would be possible, but I did it. Originally, I was doing this diet to compete, but the Monday before my show date, which was December 2, 2006, I got a call informing me that my first show was cancelled!!

I became very depressed and thought to myself, all that work for nothing. How wrong I am. I proved to myself and all those who doubted me that I could this. This is a passion and a way of life for me. I am grateful that I finished. Next time I will compete and bring home a trophy. Win or lose, those who push their body to the limit are all winners!

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Workout: 4 On 1 Off Split

Day 1: Legs:

Day 2: Front & Side Delts, Triceps, Traps, Abs

Day 3: Back, Rear Delts, Calves:

Day 4: Chest, Biceps, Abs:

Day 5: Cardio:

Day 6: Repeat Day 1


    I performed cardio everyday except for leg days. My first cardio session would be at 5 a.m. then I would weight train at 1 p.m. then perform another hour of cardio at 7 p.m. I would rotate through different cardio machines every two weeks to keep my body guessing.

Sample One Day Meal Plan

Food Intake: (Towards The End Of My Diet)

  • Meal 1: 30 grams protein / 20 grams complex/fibrous carbs
  • Meal 2: 30 grams protein
  • Meal 3: 30 grams protein
  • Meal 4: 30 grams protein
  • Meal 5: 30 grams protein / 15 grams carbs (maltodextrin/dextrose)
  • Meal 6: 30 grams protein
  • Meal 7: 30 grams protein / 10 grams fats (usually almonds)
  • Meal 8: 30 grams protein / 5 grams omega 3-6-9 liquid (right before bed)

Food Sources:

    For my protein intake, I would usually eat boneless skinless chicken breast and egg whites. My carb sources were steel cut oats, yams, broccoli, green beans and brown rice. My fats were always almonds.


I did not use any creatine throughout my diet. I cycled Gaspari Nutrition's 3rd Degree Burn two weeks on two weeks off.

I also used super pump 250 as needed throughout the diet. I also used Xtend by SciVation for my BCAA's before every cardio session and weight training session. I used WPI Substance for my protein shake after my weight training session only. I always tried to eat whole foods instead of shakes.

Click Image To Enlarge.
Aunter Haddad.

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