Male Transformation Of The Week - James Warren.

James started training without a clue and then learned he had to eat more to make gains. What he didn't realize was that he couldn't just eat like a pig. Learn how he lost 30 pounds and kept his strength right here!

Before Before:
178 lbs
After After:
148 lbs

Vital Stats

Name: James Warren
Age: 22
Height: 5'7"
Weight Before: 178 pounds
Weight After: 148 pounds
Pant Size Before: 38" waist
Pant Size After: 31/32" waist
Total Weight Loss: 30 pounds

How I Did It

I have been lifting for about a year and 3/4's. I did not have a clue what I was doing for about 9 months and was eating everything wrong and lifting everyway I shouldn't. After about 9 months I started to eat more protein, and had the mentality of just eating protein, no carbs and fats barely at all, and just protein. As expected I made no gains.

Then I was told by a friend that I had to eat a lot of carbs and calories as well as protein to get big. However I started bulking this way by thinking if I got x amount of calories it would be good, and I was eating everything, you name it I ate it.

I ate KFC, burgers, cheese, all sorts ... and I got fat. I had a good strength increase I have to say. But then I got to the stage where I realized I was big and not lean at all. I had never been fat before this, and I was enjoying the strength but hating the rest.

Click On Your Favorite Restaurant To Learn The Truth!
© © © ©
© © © © ©

I looked a state. So I decided to cut, so I could shred my fat and start again clean. However I maintained a lot of my strength, if not gained a little, which I know seems to be hard to believe.

I cut my carbs to none whatsoever after 6 p.m. I cut sugar. I drank green tea, and I ate grapefruit for breakfast. I was extremely strict with my diet. I didn't drink any alcohol for a long time, and if I did it would definitely not be beer, and more like JD and diet coke .

I made sure I had at least 6 meals per day, and would have 4 eggs (2 whole, 2 egg whites) in the morning, and then 4 egg whites before bed. I would do cardio everyday apart from Sunday, cycling, running or on the cross trainer for first few weeks doing 30 mins, then increased it to doing cardio for 45 min - 1 hour on non weight lifting days, and 30-45 after weights. I occasionally did a bit of skipping, and shadow boxing, when I was bored.

Click Image To Enlarge.
James Warren.

I kept to a moderate set amount, as I wanted to maintain some strength, so used 8-10 reps, but occasionally a 6 rep heavy set.

A Typical Routine

Monday - Chest/Biceps

Tuesday - Cardio

  • 45-60 mins of either cycling, running, or on the cross trainer

Wednesday - Back/Traps/Abs

Thursday - Shoulders & Triceps

Friday - Cardio

  • 45-60 mins of either cycling, running, or on the cross trainer

Saturday - Legs

Sunday - REST!!!

Typical Daily Food

    Meal 1

    • Big bowl of oats
    • A grapefruit (with no sugar)
    • 2 whole eggs, 2 egg whites

    Meal 2

    • Tin of beans and a piece of salmon

    Meal 3

    • A quarter of chicken

    Meal 4

    • Brown rice and a breast of chicken

    Meal 5 (PWO)

    • More chicken and vegetables and fruit

    Meal 6

    • A tin of tuna

    Meal 7

    • 4 egg whites


You Could Be Our Next Transformation Of The Week!

Male Transformation Of The Week.

No longer content to sit on the sidelines of life these guys have gone from wimp to pimp!
Female Transformation Of The Week.

Through with giving excuses, these ladies have given themselves the bodies they always wanted!