Body Transformation: Beach Body Revisited

Shayan felt fat and ashamed at the beach. He exercised for years, but Kris Gethin’s Trainer showed him how to do it right. See how he shed 9 inches off his waist!

Vital Stats

Name: Shayan Azimi
Email: azimi.shayan@yahoo.com
Bodyspace: Shayanazimi

Shayan Azimi Shayan Azimi

Before:

Age:
19
Height:
6'1"
Weight:
218 lbs
Body Fat:
29%
Waist:
43"
Hips:
48"
Thighs:
16"

After:

Age:
19
Height:
6'1"
Weight:
177.5 lbs
Body Fat:
14%
Waist:
34"
Hips:
38"
Thighs:
16"

Why I Got Started

I think no one wants to be ashamed because of his/her body! Last summer, I had a trip to Canada. The first time I went to the beach, I realized how bad my body looked and that was when I decided to get into the best shape of I've ever been.

Being embarrassed because of my body and being ashamed to take off my shirt made me think about changing things. I needed to gain some self-confidence. However, to change my body, I needed to change my lifestyle.

Getting used to eating every 3 hours was a challenge but I wanted that challenge in my life. I needed to have a certain plan to follow and change my life. Also, getting motivated by bodybuilding pros like Kai Greene and Jay Cutler and others was another reason.

How I Did It

All I needed was some motivation to get me started. Kris Gethin's Hardcore 12-Week Daily Trainer program was the trigger for this decision and after watching the introduction to his program, I was so motivated that I decided to start it.

Watching Kris's videos and training with him was fun and kept me motivated throughout the whole 12 week program. Also, having a training partner was so helpful during this transformation. My cousin in this case was my partner and he helped me a lot.

Diet

Meal 1:

  • egg whites

    egg whites

    10

  • oats

    oats

    ¾ cup

  • coffee

    coffee

    1 cup

Meal 2:

  • lean steak

    lean steak

    6oz

  • brown rice

    brown rice

    ¾ cup

Meal 3:

  • chicken

    chicken

    6 oz

  • brown rice

    brown rice

    ¾ cup

  • broccoli

    broccoli

    1 cup

Meal 4:

  • fish

    fish

    6 oz

  • brown rice

    brown rice

    ¾ cup

  • broccoli

    broccoli

    1 cup

Meal 5:

  • chicken

    chicken

    6 oz

  • brown rice

    brown rice

    ¾ cup

  • broccoli

    broccoli

    1 cup

Meal 6: Pre Workout

  • fish

    tilapia

    6 oz

  • brown rice

    brown rice

    ¾ cup

  • coffee

    coffee

    1 cup

Meal 7: Post Workout

Meal 8:

  • lean steak

    lean steak

    6oz

  • broccoli

    broccoli

    1 cup

Meal 9: Nighttime Snack

Training

Day 1: Quads/Hams/Calves
  • Barbell Squat Barbell Squat

    Barbell Squat

    3 sets of 10-15 reps
  • Hack Squat Hack Squat

    Hack Squat

    3 sets of 15-20 reps
  • Leg Extensions Leg Extensions

    Leg Extensions

    3 sets of 15-20 reps
  • Standing Leg Curl Standing Leg Curl

    Standing Leg Curl

    3 sets of 15-20 reps
  • Lying Leg Curls Lying Leg Curls

    Lying Leg Curls

    3 sets of 15-20 reps
  • Seated Leg Curl Seated Leg Curl

    Seated Leg Curl

    3 sets of 15-20 reps
  • Standing Leg Curl Standing Leg Curl

    Single Leg Curl

    3 sets of 15-20 reps
  • Seated Calf Raise Seated Calf Raise

    Seated Calf Raise

    3 sets of 15-20 reps
Day 2: Back/Triceps
  • Bent Over Barbell Row Bent Over Barbell Row

    Bent Over Barbell Row

    3 sets of 15-20 reps
  • Lying T-Bar Row Lying T-Bar Row

    Lying T-Bar Row

    3 sets of 15-20 reps
  • One-Arm Dumbbell Row One-Arm Dumbbell Row

    One-Arm Dumbbell Row

    3 sets of 15-20 reps
  • Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

    Wide-Grip Lat Pulldown

    3 sets of 15-20 reps
  • Dip Machine Dip Machine

    Dip Machine

    3 sets of 15-20 reps
  • Standing Dumbbell Triceps Extension Standing Dumbbell Triceps Extension

    Standing Dumbbell Triceps Extension

    3 sets of 15-20 reps
  • Lying Triceps Press Lying Triceps Press

    Lying Triceps Press

    3 sets of 15-20 reps
Day 3: Rest
Day 4: Shoulders
  • Smith Machine Overhead Shoulder Press Smith Machine Overhead Shoulder Press

    Smith Machine Overhead Shoulder Press

    3 sets of 10-15 reps
  • Side Lateral Raise Side Lateral Raise

    Side Lateral Raise

    3 sets of 15-20 reps
  • Front Dumbbell Raise Front Dumbbell Raise

    Front Dumbbell Raise

    3 sets of 15-20 reps
  • Seated Bent-Over Rear Delt Raise Seated Bent-Over Rear Delt Raise

    Seated Bent-Over Rear Delt Raise

    3 sets of 15-20 reps
Day 5: Chest/Biceps
  • Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

    Barbell Bench Press - Medium Grip

    3 sets of 10-20 reps
  • Barbell Incline Bench Press - Medium Grip Barbell Incline Bench Press - Medium Grip

    Barbell Incline Bench Press - Medium Grip

    3 sets of 15-20 reps
  • Decline Barbell Bench Press Decline Barbell Bench Press

    Decline Barbell Bench Press

    3 sets of 15-20 reps
  • Barbell Curl Barbell Curl

    Barbell Curl

    3 sets of 15-20 reps
  • One Arm Dumbbell Preacher Curl One Arm Dumbbell Preacher Curl

    One Arm Dumbbell Preacher Curl

    3 sets of 15-20 reps
  • Hammer Curls Hammer Curls

    Hammer Curls

    3 sets of 15-20 reps
Day 6: Rest
Day 7: Cardio Only

Cardio Days 1-6:
20 min morning, 20 min post workout

Suggestions for Others

I have worked out for more than 3 years and I wish I knew what I know now. There are no secret pills that can transform your body! The only secret is to be patient and eat clean and exercise regularly!

If you exercise insane but you don't eat 5-8 times a day then forget about bodybuilding! Eating frequently is one of the most important things you have to do if you want to have a nice body.

Also sleeping is so important. You need to sleep at least 8 hours per day. In other words, eating is 100%, sleeping is 100% and training is 100% in bodybuilding!