Body Transformation: Full Nelson

When Nelson scored a freshman-15, he wanted a do-over. Boy did he! He lost 5 pounds, and gained mounds of strength and confidence in his body.

Name: Nelson A. Feliciano Gonzalez
BodySpace: nellpr

Nelson A. Feliciano Gonzalez Nelson A. Feliciano Gonzalez
AGE 19
170 lbs
AGE 19
165 lbs

Why I Got Started

I always played basketball since I was a kid but after a shoulder injury and college starting I dropped it. I started college and started to eat a lot of junk food.

When I started college I weighed 155 pounds. After 4 months of eating whatever I could, I went to a store and stepped on a scale and, even though I'm an ectomorph, I weighed 170 pounds and about 14% body fat. Despite that, I was looking skinny with no definition at all, and everyone would call me "hey, skinny one," and that was something I didn't like.

Also I took a blood examination and my cholesterol levels where skyrocket high, which just meant one thing to me: heart diseases. In that moment I committed my mind and heart to completely transform my physique. I was willing to be devoted and persistent, and that this was not going to be something brief, it was going to be my new life.

I chose bodybuilding in order to transform my body and my lifestyle.

How I Did It

In August of 2011, I started doing a research about how to get started, what to eat and what not, and which where the most effective exercises for beginners, and the split routines.

While doing that research I started to use the Supersite section on to instruct myself with the proper nutrition, training, and motivation. The first thing I did was get my diet right, and learn things like which are healthy carbohydrates, when to eat carbohydrates, essential fats, and of course how to get the necessary amount of protein. I also learned how important it is to eat every 2.5-to-3 hours to maintain a faster metabolism. The second thing was the training routine.

So in September of 2011, since I was just able to afford home training, I purchased a set of interchangeable dumbbells that ranged from 5-to-20 pounds, and a pull-up bar to get started.

After three months some changes where getting noticed, nothing serious but I was getting leaner and stronger so I kept it up.

After eight months, April 2012, I made a satisfying transformation with my physique and lifestyle, something which inspired a friend to start training and now he is my gym partner and I'm his guide in a certain way. Also, now I started going to a gym which keeps me more motivated and allows me to do different exercises with the necessary weights.

I do a 4-day split routine with cardiovascular workouts two days per week. It took eight months, a nutrition transformation, and hard work to see a dramatic change in my body, but hey, Rome wasn't built in one day and neither is a dream physique. I'm still working hard and getting great results.

There is not a day that passes in which I don't regret starting; I just love it.


Supplements are there only to fill the gaps that you don't fill with the proper nutrition.

With Meal 1 & Post Workout
Morning & After Dinner
Morning, Afternoon & After Dinner
Post Workout & Before Bed (Optional)


You can do the best exercises, and take the best supplements but if you don't eat properly you won't see the results. I like to cycle carbohydrates.

Here is a medium carbohydrate day sample:

Meal 1
Meal 2
Meal 3: Post Workout
Meal 4
Meal 5
Meal 6: Before Bed



I work out in a 4-day split routine with two days of cardio. I'm constantly varying my routine with dumbbells or barbells, with the tempo or by changing the exercises themselves to not let my body get used to a specific routine.

Day 1: Chest/Shoulders/Triceps/Abs
Day 2: Back/Biceps
Day 3: Cardio/Abs
  • Basketball


    45 min
Day 4: Quads/Hams/Calves/Cardio
Day 5: Tabata Training/Abs

Circuit: Repeat 4x

Rest: 10 sec

Rest: 10 sec

Rest: 10 sec

Rest: 10 sec


Days 6 and 7: Rest

Suggestions For Others

Before starting to workout, do a little research and get yourself some knowledge about exercises, supplements, and nutrition based on your goals.

Also, it is important to always eat clean food either you are bulking or getting cut, success comes from 50% nutrition, 35% training, 10% sleep, and 5% supplementation.

Another critical point is to always focus in a good form and controlled exercise, avoid momentum and you won't be lying to yourself.

Be patient, consistent, and stay motivated, and you will get the body you always dreamed to have.

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!