Body Transformation: Charlie Keller - Complete BSN Transformation Program!

Inspired by both his fire department lieutenant and his little girl, Charlie Keller won the BSN Transformation Challenge and became a ripped work of art.

Charlie Keller, a professional firefighter and proud father of a two-year-old girl, is no stranger to fitness. The 26-year-old first-degree black belt has been a competitive martial artist since 1992, winning hundreds of trophies and plaques.

The gym didn't become a high priority until Charlie walked onto the Colorado State University campus in 2003. Charlie weighed less than 150 pounds and found himself mimicking people in the gym with physiques he coveted. The result: little in the way of results.

Charlie eventually grew bigger, but not in a good way. By the time his daughter was born in 2009, he weighed 190 pounds. In 2010, thanks to the encouragement of his lieutenant at the fire department, Charlie discovered BodySpace and decided to change his life.

Using for all of his nutrition and supplementation needs, Charlie joined with trainers Cameron Bodner and IFBB Pro Tracy Bodner. With proper guidance finally at his disposal, Charlie saw his body fat drop from 12-to-6 percent. Now a ripped 178-pound firefighter, Charlie wants to rise to new heights - like becoming an IFBB pro!

At the moment, he has an even higher mission in mind: passing his healthy lifestyle along to his daughter.

Charlie Talks Transformation

To win the BSN Finish First Transformation Challenge, Charlie's transformation regimen was no dirty bulk. He didn't focus on gorging himself with carbs and calories. Instead, he kept his daily calorie intake between 2000-2500 and let his daily carb total hover between 125-150 grams. Charlie used Dymatize Elite Whey Protein for the convenience and to feed his muscles throughout the day.

With his morning protein shake, Charlie took NOW Co-Enzyme B-Complex, NOW Calcium & Magnesium and Optimum Nutrition Fish Oil pills to give his body a nutritious foundation to build on. Charlie mixed Optimum Nutrition Glutamine, BCAAs and five grams of Creatine Monohydrate into an intra-workout drink, which served as his ultimate recovery supplement.

Charlie capped his day with another Dymatize Elite Whey Protein shake to support his body while it fasted at night and to curb muscle breakdown.

Want to get swoll and shredded like Charlie? Get his complete program!

Charlie Keller's Nutrition Philosophy:

Dieting is extremely important if you want to see results. For the challenge, I stuck to lean meats and whole grain carbohydrate options. I stayed away from simple sugars and dairy products. I eat every three hours to keep my body fueled and to give me energy to get through my long days at the firehouse or at home with my daughter.


Calories: 2288g
Fats: 65g
Protein: 284g
Carbs: 137g

Meal 1:

  • Coffee


    1 cup Calories: 2
    Fats: 0 Grams | Protein: 0 Grams | Carbs: 0 Grams

  • Egg Whites

    Egg Whites

    9 whites Calories: 103
    Fats: 0 Grams | Protein: 22 Grams | Carbs: 1 Grams

  • Whole Egg

    Whole Egg

    1 egg Calories: 55
    Fats: 4 Grams | Protein: 4 Grams | Carbs: 0 Grams

  • Oats


    1/2 cup Calories: 105
    Fats: 2 Grams | Protein: 4 Grams | Carbs: 19 Grams

Total calories for Meal 1: 265

Meal 2:

  • Dymatize Elite Whey Protein

    Dymatize Elite Whey Protein

    2 scoops Calories: 234
    Fats: 4 Grams | Protein: 48 Grams | Carbs: 4 Grams

  • Oats


    1/2 cup Calories: 105
    Fats: 2 Grams | Protein: 4 Grams | Carbs: 19 Grams

Total calories for Meal 2: 339

Meal 3:

  • Tuna


    6 ounces Calories: 263
    Fats: 7 Grams | Protein: 46 Grams | Carbs: 0 Grams

  • Brown Rice

    Brown Rice

    1 cup Calories: 217
    Fats: 2 Grams | Protein: 5 Grams | Carbs: 45 Grams

Total calories for Meal 3: 480

Meal 4:

  • Chicken Breast

    Chicken Breast

    6 ounces Calories: 288
    Fats: 9 Grams | Protein: 46 Grams | Carbs: 3 Grams

  • Brown Rice

    Brown Rice

    1/2 cup Calories: 109
    Fats: 1 Grams | Protein: 2 Grams | Carbs: 23 Grams

  • Vegetables


    1 cup Calories: 61
    Fats: 0 Grams | Protein: 3 Grams | Carbs: 12 Grams

Total calories for Meal 4: 458

Meal 5:

  • Coke Zero

    Coke Zero

    12 ounces Calories: 0
    Fats: 0 Grams | Protein: 0 Grams | Carbs: 0 Grams

  • Beef


    6 ounces Calories: 401
    Fats: 22 Grams | Protein: 47 Grams | Carbs: 0 Grams

  • Salad


    2 cups Calories: 19
    Fats: 0 Grams | Protein: 1 Grams | Carbs: 4 Grams

Total calories for Meal 5: 420

Meal 6:

Total calories for Meal 6: 326

Charlie Keller's Training Philosophy:

I was coming to the end of my short bulking period before I started cutting for the Colorado Open, which is a natural national qualifier. My two previous shows were not national qualifiers, so this was important to me. At 12 weeks out, I was 183 pounds and ready to drop the extra fat I packed on in the time from my last show. I lifted heavy and trained hard for 12 weeks. I probably overtrained a bit during the first eight weeks because I was not seeing the results. I cut back on training and made dieting my main focus during the final four weeks. This ended up being my big key to success.

I benefited from hard work in the kitchen. I was weight training four days per week, which was considerably less from the six days I was used to. I increased cardio the last four weeks as well. I did two 45-minute cardio sessions five days per week: one in the morning before breakfast and one in the afternoon or after weight training. If I trained smarter instead of harder during the entire 12 weeks, I wonder how much better I could have looked?


Day 1: Legs/Cardio

Day 2: Cardio
Day 3: Chest/Shoulders/Triceps/Abs/Cardio


Resume Regular Sets.

Day 4: Cardio
Day 5: Back/Biceps/Abs/Cardio

Day 6: Legs

Day 7: Rest

Charlie Keller's Supplementation Philosophy:

Supplementation played a huge role in my transformation. Protein shakes are a great way to take in extra protein and it's also convenient with a busy schedule. I take a serving of BCAAs during my workout to help with muscle repair. Glutamine is taken throughout the day so I can get in gym more and stay longer. I also love the gain I can make when I'm on 5 grams of creatine.


Photo Credit:

After photos taken by Brett Seeley in Denver, Colorado
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Trainer Credit:

Cameron Bodner and IFBB Pro Tracy Bodner

Team Total Package

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Competition History:

2011 was my rookie year.

2011- NPC Northern Colorado
1st Place Novice Lightweight
1st Place Open Lightweight
Overall Novice Title

2011- NPC Southern Colorado Natural
1st Place Open Lightweight
Overall Open Title

This is the show I competed in the day before my 12 weeks for the BSN contest was up.

2011- NPC Colorado Open Natural (national qualifier)
1st Place Open Welterweight