Body Transformation: Bona Fide Transformer

Chris was beaten down and discouraged from years of missing his own expectations. The former Marine found help from an IFBB pro and pledged to transform!

Name: Chris Bona
BodySpace: chrisgetstrong1

Chris Bona Chris Bona
AGE 29
220 lbs
AGE 29
150 lbs

Why I Decided To Transform

I was tired of feeling like I couldn't be anything. I played tons of sports, never made the cut, and was always picked last. In 2000, I joined the Marines and served my country at home and in Iraq. The military had me in great shape, but I was young, ate like crap, and lacked knowledge. It's probably why I was never the big bad Marine like you would see in movies.

This was going to be another average year, but I decided to change my path at 29 years old. Being overweight is common in my family, so I wanted to buck the trend.

I joined up with IFBB pro William Sullivan, a.k.a The Breadman, and P28. It was the right place at the right time. The support was mind-blowing. I was accepted and guided from the start. I was motivated to feed off their success. It made me strive to be at the top and join a successful team.

My prep wasn't easy. Going from the gym to the stage is difficult, but I was focused and hungry. I wanted to finish what I started. I hit the stage on October 27, 2012, at the Shawn Ray NPC and didn't place, but I was part of second callouts.

How I Accomplished My Goals

I was foreign to training and dieting, so I went to the library and read anatomy books and got an exercise log from The information in the anatomy book explained how to target muscle groups and provided the exercises. There was no magic pill or button to hit. Hard work and eating clean was the only way.

I had to make my own destiny. The success was sweet and I'm thankful for the guidance from P28. He was miles away, but was always there when I had a question. I can never pay him back for the help I received.

The most important reason for my success is God. Trust in the lord and you'll be showered with rewards of success.

Many thanks go to my family, P28, and Team Total Athlete.

Now, my son asks how strong I am. He asks if I can lift 100 pounds. I say yes, and he smiles and laughs. For a 6-year-old, he thinks 100 pounds is Hulk-like strength.

Supplements That Helped Me Through The Journey
With Meal 5
Before Bed
Diet Plan That Guided My Transformation

I ate seven balanced meals throughout the day depending on training.

Meal 1: Breakfast
Meal 2: Post-workout
Meal 3
Meal 5: Dinner
Meal 7: Before Bed
Training Regimen That Kept Me On Track

A well-thought out plan keeps you from wasting time.

Day 1: Chest/Cardio


Add To Workout Tracker
Day 2: Back/Biceps/Cardio


Add To Workout Tracker
Day 3: Rest
Day 4: Legs/Cardio




Add To Workout Tracker
Day 5: Shoulders/Triceps/Cardio





Add To Workout Tracker
Day 6: Cardio
Day 7: Cardio/Core



Add To Workout Tracker

What Aspect Challenged Me The Most

Staying focused on a diet while people around me ate whatever they wanted was hard. Prepping my meals helped a lot. It took away the margin for error. As a culinary chef, my love of food made it hard to express myself. I wanted to showcase my talent, but I had to figure out how to change the food.

My Future Fitness Plans

I want to focus on ways to be better, but my dream is to become part of a company where my story can help and inspire others. I will take the NPC by storm soon.

Suggestions For Aspiring Transformers
  • Don't think your dreams can't be reality.
  • Set a goal with an end date.
  • Get an exercise log and write down everything.
  • Find friends with the same interests.
  • Most of your development happens after the gym.
  • Don't listen to outside opinions.
  • Switch up your training and listen to your body.
  • It's never too late to change.
  • Have a ton of heart.
How Helped Me Reach My Goals

I thank for just creating a site where I can see tons of inspiring members who strive for the same goals as me.

You Could Be Our Next Transformation Of The Week

Male Transformations.

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

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

Teen Transformations.

These amazing teenagers have made changes in their lives that most adults only dream about!
Over 40
Over 40 Transformations.

Age is no excuse for these over 40 women & men who have decided to feel and look young again!