Body Transformation: Cover Model Transformation!

Athletics instilled a fierce ethic deep in Melih's bones. See how he achieved single-digit body fat and graced covers of respected fitness magazines!

Cover Model Transformation!

Melih Cologlu
male transformation

Why I decided to transform

I swam and played water polo at the collegiate division-I level but didn't have much muscle. After college, I met my beautiful wife, Ashley, and we started a personal training business. I ate healthy and trained hard until we started building our business from the ground up. Then I went off track, ate too many calories with not enough protein, and gained body fat.

I've always liked sports, admired nice physiques, and wanted to become what I looked up to. My self-motivation was established from a successful NCAA sports career, so I started to train harder and got my nutrition down to a science. My goal was to break into fitness modeling, but I didn't voice it.

A couple years later, I entered my first NPC competition and won Natural Eastern USAs in men's physique. This was the beginning of my great transformation. I got sponsored by Grenade and kept improving.

Before /// 220 lbs
Before /// 212 lbs
AGE 27 / HEIGHT 6'3" / BODY FAT 22%
AGE 32 / HEIGHT 6'3" / BODY FAT 5%
Post To Fitboard

In January 2012, I made the cover of Muscle & Body Magazine and Muscle & Fitness Magazine in 2012 and 2013. I also had the honor to being featured on We 'Mirin on I believe my best is yet to come.

How I accomplished my goals

I have to thank for helping people realize that with hard work and information anything is possible. I became a member in 2008 and it was inspiring to see what people accomplished. It made me believe my goals were possible. I took it one workout at a time and didn't expect results in short timeframes. It was a new lifestyle that required hard focus.

As the months passed, I saw noticeable results and owe it to clean-bulking and cutting cycles. The importance of nutrition/supplementation was a big factor to my success. My wife supported me, cooked my meals, and kept me focused on hard days.

My first cutting cycle came in 2008. I lost huge amounts of weight, but I wasn't happy with my muscle mass. From 2008-10 I completed two clean-bulking and cutting cycles that built the foundation of my physique and I kept the same nutrition patterns to attain great results.

I'm not satisfied and know I can improve, but this is what fitness and bodybuilding are all about: being under construction, revealing the new product, breaking it down, and rebuilding it.

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Supplements that helped me through the journey

Grenade supplements took my training to another level. I cycle on and off supplements. Here's the breakdown of how I take them:


Diet plan that guided my transformation

During bulking cycles, I gradually eat up to 6,000 calories. During cutting cycles, I still eat 2,500-3,000 calories. Combined with my fast metabolism, 2,500-3,000 calories isn't much.

My weekly macros are correlated to my training intensity. I believe in constant change to keep the body guessing and break through plateaus.

Here's a sample of a cutting day.

Meal 1
Meal 3
Meal 5: Pre-workout
Meal 6: Post-workout
Meal 7
Meal 8
Meal 9
Meal 10
Meal 11: Before Bed

Training regimen that kept me on track

I follow a 10-day training split with active rest. Days 1-5 are high volume and days 6-10 are power days. I constantly change the system on high-volume weeks to keep my body guessing.

Day 1: Chest/HIIT Cardio
Day 2: Quads/Calves
Day 3: Arms/HIIT Cardio
Day 4: Back/Shoulders/Traps
Day 5: Abs/HIIT Cardio
Day 6: Chest/HIIT Cardio
Day 7: Hamstrings/Calves
Day 8: Arms/HIIT Cardio
Day 9: Back/Shoulders/Traps
Day 10: Abs/HIIT Cardio

What aspect challenged me the most

Because of my growing business, developing time management skills to balance family, meals, training clients and myself was hard. When I got that down, everything started to flow nice and allowed me to reach my goals.

My future fitness plans

I'm representing Team Grenade at the 2013 Olympia Expo and will be featured in more publications and more articles for Muscle & Fitness. I work hard to maintain my online global training website and help people change their lives.

Suggestions for aspiring transformers

  • Find your weaknesses.
  • Attack your weaknesses.
  • Never give up.
  • Keep away from negative people.
  • Your must think like your improved self to become that person.

How helped me reach my goals

I was lucky to find in 2008 when I struggled with time management and was out of shape. helped me realize there are lots of people who accomplish their dreams.

I will be forever grateful for the constant motivation provided by that now allows me to inspire and help others around the globe.

Melih's Top 5 Gym Tracks

  1. "Requiem For A Dream" by Kronos Quartet
  2. "Sandstorm" by Darude
  3. "Stronger" by Kanye West
  4. "Hate It Or Love It" by 50 Cent
  5. "One Shot" by Eminem


Contact Info

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