Male Transformation Of The Week - John Downs Jr.

I was depleted and tired of being out of shape and not happy. During my transformation I've gone from 214 pounds to 168 pounds and feeling great. Check out my amazing transformation!
Before Before:
214 lbs
After After:
168 lbs

Vital Stats

Name: John Downs Jr
Weight Before: 214 lbs
Weight After: 168 lbs
Age: 26
Height: 5'11.5
Pounds Lost: 46 lbs.

Why I Got Started

After graduating college I was depleted from putting myself through school and supporting my stay at home wife. I was way out of shape and not happy. Through my life I had never been involved in any sports or physical activities. Furthermore I did not have a clue on what was nutrition was.

John Downs Jr
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I Was Depleted After College.

Now, that I had more free time to put my energy toward researching nutrition and exercise. This decision had to become a life change. In the past anything I put my mind and passion toward I succeed at, so this was no different. It was game time!

John Downs Jr John Downs Jr
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I Knew Nothing About Nutrition.

How I Did It

Once I decided I would make this a life change and have to stick with it forever the journey began. I would visit and read the transformations of the week and also the current and past amateur bodybuilders of the week, to find out what they were doing.

John Downs Jr John Downs Jr
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Reading Up On Other Transformations Helped Me Make My Own.

To my amazement the core of all their statements were the same. At that moment I realized this was not rocket science. I began to eat high protein, moderate carbs, good healthy fats. I started working out a little at first. The food became a problem, in that it was boring and bland.

Bill Philips had come out with an Eating For Life Cookbook that changed everything. I always wanted to learn how to cook and now I was making great healthy food. After 1 month I didn't even feel as though I were on a strict diet. I then did not even want to eat junk food, although I do have a free meal or two once a week in the middle of the day on Sunday.

From 06-05 to 02-06 I was making small consistent gains. February of 2006 is when I decided to get really serious and built my home gym; worked out 6 days per week by incorporating weight training. This is when I really started seeing results. The success just compounds every week. It is slow but bit by bit adds up. A little fat loss here some muscle here and before you know it WOW!

Which Is More Beneficial: Training At Home Or Training In The Gym? Which Is More Beneficial: Training At Home Or Training In The Gym?
Many people enjoy the privacy of training in their own home gym. There is no wait to use a machine and they can play whatever music they want- and it's open 24/7. But some enjoy the social atmosphere and variety at a gym.
[ Click here to learn more. ]

My inspirations were previous transformation of the week winners John Stone, Louis Dorman, and Kevin Hubbard. Reading their stories really kept me going. If they could do it then so could I. My entire transformation was achieved by building a home gym like John Stone, "Thanks John."

I calculated how much I would spend over a lifetime at a gym ($45x12mths x40yrs) ($21,600) and at the end have nothing to show for it. Buying high quality equipment one piece at a time was a great investment. Everyday I don't have to waste time driving to a gym, I just wake up hit my Precor elliptical machine or weights and I am done.

I have not yet arrived or achieved my goal of having the body of previous bodybuilder of the week Brenton Robinson of Tulsa, Oklahoma, but it's something I work on every single day.

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What Supplements I Took


Sample Day Of My Diet

  • 8:00am

      Go Lean Blueberry Waffle,
      1 tablespoon Smuckers Sugar Free Strawberry Jelly
      1 Tablespoon natural peanut butter
      5 egg whites + 1 whole egg scrambled

  • 10:00am Myoplex regular shake

  • 1:00pm Eating for Life Chicken Noodle Soup

  • 4:00pm Eating for Life Banana Pudding

  • 7:00pm Eating for Life Chicken Parmesan

  • 10:00pm Turkey burger with whole wheat bun

  • If I start to get sick of a certain type of food then I mix it up and do not eat that food for awhile. Once I got so sick of cottage cheese I did not eat it for almost half a year.

Sample Week Of Training

I do a pyramid system and then do 4 sets of 6-8 reps of heavy weight. The exercises that I perform are the same tried and true ones used for many years, bench press, squat, military press, ect. I just started doing cardio for 5 days a week for more body fat loss.

John Downs Jr John Downs Jr
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The Tried & True Exercises Worked The Best.

I am going back to 3 days per week after my abs are more clearly defined, so I can add more muscle. I would like to be 215 full muscle low body fat. Cardio is done in the morning on an empty stomach.

Suggestions For Others

Find someone who will inspire you and who has achieved a similar goal of what you want to achieve, it helps. Don't be fooled by all the advertisements for junk food out there, you think Brad Pitt or Tom Cruise are eating what you eat, heck no they are eating chicken breasts with broccoli or something like that.

If you want to look like them you have to work and eat like them. They have personal trainers. You have Having my MP3 player really helped make my workouts fun. Every time I didn't want to workout I would download a new song and it would make it fun again.

Watch the movie Super Size Me! Take pictures of yourself at least once a month, if you are doing everything right then watch out, the pictures will blow you away. Eat clean at least 6 days per week. Eat at least 5-6 times per day. I recommend the Eating For Life cookbook. Learn to cook your own food.

John Downs Jr
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Take Pictures At Least Once A Month.

It has been said a million times, but the way you eat is about 85% of the transformation. Be consistent in your eating and exercise routine. With any new routine start SLOWLY or you will feel light headed or risk injury. I think one of the greatest things that came out of this journey is that my children and wife now eat as healthy as I do.

I am not passing on bad habits of eating and lack of exercise. I feel great about that. You are going to have days when you want to work out and feel good and you are going to have days when you don't want to work out and feel bad, either way you have to do it. Oh yeah and try to have fun.

John Downs Jr
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Have Fun!

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