Body Transformation: Body Fat Meltdown!

Eric's body burnt fat for 84 days straight with a steady mix of dedication and dieting! See what it takes to go from 24 to 5 percent body fat!

Name: Eric Bowling
Email: bboy1leet@yahoo.com
BodySpace: Fullmecha

Eric Bowling Eric Bowling
AGE 20
HEIGHT
5'10"
WEIGHT
192 lbs
BODY FAT
24%
AGE 20
HEIGHT
5'10"
WEIGHT
158 lbs
BODY FAT
5%

Post To Fitboard

Why I Decided to Transform

I went through a dirty bulk because I wanted to gain as much weight as possible, but it led me to gain lots of fat and minimal muscle. At the end of 2012, I saw the $100,000 Transformation Challenge on Bodybuilding.com and spent a month after the contest was announced debating whether or not to join. I was depressed that I gained so much body fat and wasn't sure I could make significant changes in 84 days. On top of my attitude, my doctor and chiropractor were against it because I damaged my rotator cuff and had mild scoliosis.

A couple days before the final registration day, I stumbled upon a quote that reads: "A journey of a thousand miles begins with a single step" by Lao-Tzu. The quote changed my outlook and gave me the courage and motivation to sign up and transform my life.

At the start of my 12-week journey, nobody cared what I did. After a couple weeks, people took notice of my dedication at the gym and my strict diet (I weighed everything out the exact gram). At week eight, everyone in the gym and my friends and family took notice. People in the gym stopped to ask how I lost so much weight and built muscle simultaneously.

During the end of my transformation, when everyone saw my final picture, I had many people ask how I did it. It feels amazing to be an inspiration to others, especially when I was the one who looked for inspiration to start my transformation. I never realized the amount of people I could inspire.

This journey helped me discover my passion and take steps to compete and get sponsored. I decided to get a degree in exercise physiology and nutritional science and hope to make a contribution to the supplement and fitness world.

How I Accomplished My Goals

I accomplished my goals and found sources of motivation every day by staying active and informed on Bodybuilding.com. Seeing other transformations motivated me to be part of a great journey and experience. My motivation comes from quotes, inspirational stories, movies and speeches.

There were times when motivation wasn't enough. There were times when I doubted myself and wanted to give up because it was demanding and I wanted the easy way out. Then I realized the easy way out will always be there.

The main reason so many people fail is because it's demanding and easy to quit. In the end, I loved the pain and hard work it demanded. I gained dedication and commitment that transferred to my everyday life. I could've went back to my old way of living, but that only led to depression and low self-esteem.

My true passion is bodybuilding. I fell in love with the physical and mental demands of the sport and the science and philosophy behind it. The mindset I carried every day in the gym transferred to my life outside the gym. I became more self-disciplined, my work ethic increased, my slothfulness vanished, and I felt more healthy and alive.

Supplements that Helped Me Through the Journey
With Meal 8: Before Bed
Diet Plan that Guided My Transformation

Nutrition is a major part of your success. That means you must hit your diet harder than the gym. Consistency is key with nutrition. One of the most important tools I used to help me succeed was the meal planner. I tracked everything to the gram so I knew exactly how much I consumed and made sure to hit my macronutrient ratio every day.

I tried to make meals as fun and tasteful as possible. Add lots of sodium-free seasonings and make different recipes with healthy ingredients. You're more likely to eat junk food if your meals taste like cardboard.

Meal 1: Peppermint Patty Protein Shake
Meal 2
  • chicken breast

    Chicken Breast

    6 oz

  • yam

    Yam

    6 oz

  • avocado

    Avocado

    1 oz

  • greens

    Mixed Baby Greens

    1 cup

Meal 3
  • ground turkey

    Lean Ground Turkey

    6 oz

  • yam

    Yam

    6 oz

  • spinach

    Spinach

    2 cups

Meal 4
  • tilapia

    Tilapia

    4 oz

  • brown rice

    Brown Rice

    1 cup

  • kale

    Kale

    1 cup

Meal 5: Pre-workout
Meal 6: Post-workout
Meal 7
  • salmon

    Salmon

    8 oz

  • brown rice

    Brown Rice

    1 cup

  • spring mix

    Baby Spring Mix

    1 cup

Meal 8: 10:30 (Before Bed)
Training Regimen that Kept Me On Track
Day 1: Cardio (morning)/Hamstrings/Calves/Abs (evening)
    • Walking, Treadmill Walking, Treadmill

      Walking, Treadmill

      60 min on incline
    • Romanian Deadlift Romanian Deadlift

      Romanian Deadlift

      7 sets of 5 reps
    • Lying Leg Curls Lying Leg Curls

      Lying Leg Curls

      5 sets of 10 reps
    • Seated Leg Curl Seated Leg Curl

      Seated Leg Curl (Single-leg)

      7 sets of 10-12 reps (FST-7)
    • Donkey Calf Raises Donkey Calf Raises

      Donkey Calf Raises

      100 reps

Abs circuit: 3 sets, rest for 1-2 min

  • Cable Crunch Cable Crunch

    Cable Crunch

    12 reps
  • Oblique Crunches - On The Floor Oblique Crunches - On The Floor

    Oblique Crunches - On The Floor

    12 reps (each side)
  • Hanging Leg Raise Hanging Leg Raise

    Hanging Leg Raise

    20 reps
  • Seated Barbell Twist Seated Barbell Twist

    Seated Barbell Twist

    25 reps (each side)
Day 3: Cardio (morning)/Shoulders/Abs (evening)
    • Walking, Treadmill Walking, Treadmill

      Walking, Treadmill

      60 min on incline
    • Standing Military Press Standing Military Press

      Standing Military Press

      7 sets of 3 reps
    • One-Arm Side Laterals One-Arm Side Laterals

      One-Arm Side Laterals

      5 sets of 12 reps
    • Reverse Flyes Reverse Flyes

      Reverse Flyes

      5 sets of 10 reps
    • Bradford/Rocky Presses Bradford/Rocky Presses

      Bradford/Rocky Presses

      1 set to failure

Abs circuit: 3 sets, rest for 1-2 min

  • Cable Crunch Cable Crunch

    Cable Crunch

    12 reps
  • Oblique Crunches - On The Floor Oblique Crunches - On The Floor

    Oblique Crunches - On The Floor

    12 reps (each side)
  • Hanging Leg Raise Hanging Leg Raise

    Hanging Leg Raise

    20 reps
  • Seated Barbell Twist Seated Barbell Twist

    Seated Barbell Twist

    25 reps (each side)
Day 4: Cardio (morning)/Quads/Calves (evening)
  • Walking, Treadmill Walking, Treadmill

    Walking, Treadmill

    60 min on incline
  • Barbell Squat Barbell Squat

    Barbell Squat

    7 sets of 5 reps
  • Leg Press Leg Press

    Leg Press

    5 sets of 10 reps
  • Leg Extensions Leg Extensions

    Leg Extensions

    7 sets of 10-12 reps (FST-7)
  • Donkey Calf Raises Donkey Calf Raises

    Donkey Calf Raises

    3 sets of 30 reps (neutral, inner, and outer)
  • Seated Calf Raise Seated Calf Raise

    Seated Calf Raise

    3 sets of 30 reps (neutral, inner, and outer)
  • Standing Calf Raises Standing Calf Raises

    Standing Calf Raises

    3 sets of 30 reps (neutral, inner, and outer)
Day 5: Cardio (morning)/Chest/Abs (evening)
    • Walking, Treadmill Walking, Treadmill

      Walking, Treadmill

      60 min on incline
    • Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

      Barbell Bench Press - Medium Grip

      7 sets of 3-5 reps
    • Incline Dumbbell Press Incline Dumbbell Press

      Incline Dumbbell Press

      5 sets of 8-10 reps
    • Leverage Decline Chest Press Leverage Decline Chest Press

      Leverage Decline Chest Press (Single-arm)

      7 sets of 10-12 reps (FST-7)

Giant set

  • Cable Crossover Cable Crossover

    High Cable Crossover

    3 sets of 10 reps
  • Cable Crossover Cable Crossover

    Cable Crossover

    3 sets of 10 reps
  • Cable Crossover Cable Crossover

    Low Cable Crossover

    3 sets of 10 reps
  • Hanging Leg Raise Hanging Leg Raise

    Hanging Leg Raise

    4 sets of 30-50 reps
Day 6: Cardio (morning)/Arms (evening)
    • Walking, Treadmill Walking, Treadmill

      Walking, Treadmill

      60 min on incline

Superset

    • Standing Biceps Cable Curl Standing Biceps Cable Curl

      Standing Biceps Cable Curl

      2 sets of 25-30 reps
    • Tricep Dumbbell Kickback Tricep Dumbbell Kickback

      Tricep Dumbbell Kickback

      2 sets of 25-30 reps

Superset

    • Barbell Curl Barbell Curl

      Barbell Curl (Olympic)

      4 sets of 6-8 reps
    • EZ-Bar Curl EZ-Bar Curl

      EZ-Bar Curl

      4 sets of 6-8 reps

Triset

    • Triceps Pushdown Triceps Pushdown

      Triceps Pushdown

      4 sets of 6-8 reps
    • Reverse Grip Triceps Pushdown Reverse Grip Triceps Pushdown

      Reverse Grip Triceps Pushdown

      4 sets of 6-8 reps
    • Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension

      Cable Rope Overhead Triceps Extension

      4 sets of 6-8 reps

Superset

    • Standing Biceps Cable Curl Standing Biceps Cable Curl

      Standing Biceps Cable Curl

      3 sets of 15 reps
    • Dumbbell Bicep Curl Dumbbell Bicep Curl

      Dumbbell Bicep Curl (Holds)

      30-60 sec flex and hold

Superset

  • Cable One Arm Tricep Extension Cable One Arm Tricep Extension

    Cable One Arm Tricep Extension

    3 sets of 15 reps
  • Side Triceps Flex Side Triceps Flex

    Side Triceps Flex

    30 sec flex (each arm)
Day 7: Rest

What Aspect Challenged Me the Most

The aspect that challenged me most during my three-month transformation was waking up at 6 a.m. every day for cardio (I hate cardio!), but I had lots of fat to lose and it was necessary to reach my goals.

My Future Fitness Plans

I built a passion for bodybuilding and see myself competing soon. I'm currently going to school for exercise physiology and kinesiology to obtain my CSCS and CPT. My short-term goals are to get noticed in the bodybuilding/fitness field through competing or other means.

I would love to be sponsored by a supplement company and compete regularly. My long-term goals are to open a gym and supplement company, or get on board with a supplement company and improve it with the knowledge I gained.

Suggestions for Aspiring Transformers
  • Trust yourself. Never doubt yourself or say you can't do it.
  • Realize that failure is part of the recipe for success.
  • Work your butt off.
  • Stay motivated, positive, and always keep the end goal in mind.
  • Bodybuilding is a journey and nutrition is a lifestyle.
  • Be grateful! Someone out there has it worse than you.
  • Don't be hard on yourself.
How Bodybuilding.com Helped Me Reach My Goals

Bodybuilding.com has been amazing and gave me the information I need to perform exercises and supply me with supplements at a great price. I constantly stay active on the site and with the community.

Eric's Top 5 Gym Tracks

  1. "My Apocalypse" by Arch Enemy
  2. "Fixation On The Darkness" by Killswitch Engage
  3. "Liberate" by Disturbed
  4. "Vietnow" by Rage Against The Machine
  5. "Redneck" by Lamb of God