Body Transformation: Guided Growth

A personal trainer introduced Jordan to fitness and taught him the basics. As his intensity grew, Jordan started lifting with seasoned veterans who rounded out his weaknesses!

Name: Jordan Metcalfe
Email: jordymetcalfe@hotmail.com
BodySpace: Jordz121
Jordan Metcalfe Jordan Metcalfe
AGE 18
HEIGHT
5'10"
WEIGHT
128 lbs
AGE 21
HEIGHT
5'10"
WEIGHT
187 lbs
Why I Decided To Transform

I was a skinny 128 pounds and spent most of my senior year lunch breaks in my car because I didn't have a big group of friends. After high school, I became friends with a personal trainer who opened my eyes to the fitness world. I started training with him while he coached me on correct technique and different exercises for each muscle group.

After training with him for nearly a year, I can confidently say that I caught the fitness bug. Training went from three days per week to 5-6 days per week and the intensity grew with the results.

I decided to put 100 percent effort toward training because I loved it so much. The gym is a place I go to get away from life and relax. It's the place I go when I'm happy, sad, or struggling with low motivation. The sense of being and accomplishment fuels my workouts.

How I Accomplished My Goals

Around the age of 19, I started training on my own; using the knowledge, tips, and tricks I learned from the personal trainer. It was hard to keep intensity levels high on my own at first, but my love for the gym prevailed and kept me on track. As time went by, my results started to plateau, so I went online and browsed new training programs. I started watching videos of Jay Cutler and Phil Heath for inspiration and motivation. They really helped spice up my training sessions.

I started training with two other guys who were training on an entirely different level. They shocked my body to grow and I was never the same. My body was constantly guessing. Five months into training with these guys and sorting out my nutrition to a near-perfect diet, I put on 17.6 pounds. I couldn't believe it.

Supplements That Helped Me Through The Journey
With Meal 1
  • Dymatize Elite Gourmet Protein

    Protein Powder

    1 scoop

Pre-workout
  • Infinite Labs Juggernaut

    Pre-workout Supplement

    1 serving

Intra-workout
  • Athletic Edge Nutrition IntrAbolic

    Intra-workout Supplement

    1 serving

With Meal 5: Post-workout
  • Dymatize Elite Gourmet Protein

    Protein Powder

    1 scoop

With Meal 7: Before Bed
  • Dymatize Elite Gourmet Protein

    Protein Powder

    1 scoop

Diet Plan That Guided My Transformation
Meal 1
  • Dymatize Elite Gourmet Protein

    Protein Powder

    1 scoop

  • oats

    Oats

    1 cup

Meal 2
  • tuna

    Tuna

    185g

  • kumara

    Kumara

    1

Meal 3
  • orange

    Orange

    1

  • Creamed Rice

    Creamed Rice

    1 can

Meal 4
  • chicken

    Chicken Breast

    8 oz

  • brown rice

    Brown Rice

    1 cup

  • veggies

    Veggies

    1 cup

Meal 5
  • Dymatize Elite Gourmet Protein

    Protein Powder

    1 scoop

  • oats

    Oats

    1 cup

Meal 6
  • chicken

    Chicken Breast

    8 oz

  • brown rice

    Brown Rice

    1 cup

  • veggies

    Veggies

    1 cup

Meal 7
  • Dymatize Elite Gourmet Protein

    Protein Powder

    1 scoop

Training Regimen That Kept Me On Track
Day 1: Chest
  • Incline Dumbbell Press Incline Dumbbell Press

    Incline Dumbbell Press

    4 sets of 10-12 reps
  • Incline Cable Flye Incline Cable Flye

    Incline Cable Flye

    4 sets of 12 reps
  • Machine Bench Press Machine Bench Press

    Machine Bench Press

    4 sets of 10-12 reps
  • Decline Barbell Bench Press Decline Barbell Bench Press

    Decline Barbell Bench Press

    4 sets of 10-12 reps
  • Dumbbell Bench Press Dumbbell Bench Press

    Dumbbell Bench Press

    4 sets of 10-12 reps
  • Front Raise And Pullover Front Raise And Pullover

    Front Raise And Pullover

    4 sets of 12 reps
Day 2: Biceps/Triceps
  • Triceps Pushdown Triceps Pushdown

    Triceps Pushdown

    4 sets of 12 reps
  • Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press

    Close-Grip Barbell Bench Press

    4 sets of 10-12 reps
  • Incline Barbell Triceps Extension Incline Barbell Triceps Extension

    Incline Barbell Triceps Extension

    4 sets of 12 reps
  • Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension

    Cable Rope Overhead Triceps Extension

    4 sets of 12 reps
  • Machine Bicep Curl Machine Bicep Curl

    Machine Bicep Curl

    4 sets of 12 reps
  • Incline Dumbbell Curl Incline Dumbbell Curl

    Incline Dumbbell Curl

    4 sets of 12 reps
  • Preacher Curl Preacher Curl

    Preacher Curl

    4 sets of 10-12 reps
  • Hammer Curls Hammer Curls

    Hammer Curls

    4 sets of 12 reps
Day 3: Rest
Day 4: Shoulders
    • Standing Military Press Standing Military Press

      Standing Military Press

      4 sets of 10-12 reps

Superset

    • Seated Bent-Over Rear Delt Raise Seated Bent-Over Rear Delt Raise

      Seated Bent-Over Rear Delt Raise

      4 sets of 12 reps
    • Front Dumbbell Raise Front Dumbbell Raise

      Front Dumbbell Raise

      4 sets of 12 reps

Resume regular sets

  • Machine Shoulder (Military) Press Machine Shoulder (Military) Press

    Machine Shoulder (Military) Press

    4 sets of 12 reps
  • Standing Low-Pulley Deltoid Raise Standing Low-Pulley Deltoid Raise

    Standing Low-Pulley Deltoid Raise

    4 sets of 12 reps
  • Front Cable Raise Front Cable Raise

    Front Cable Raise

    4 sets of 12 reps
  • Side Lateral Raise Side Lateral Raise

    Side Lateral Raise

    4 pyramid sets of 80 reps, increasing and then decreasing weight every 10 reps (320 reps total)
  • Barbell Shrug Barbell Shrug

    Barbell Shrug

    3 sets of 12 reps
Day 5: Back
  • Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

    Wide-Grip Lat Pulldown

    4 sets of 12 reps
  • Close-Grip Front Lat Pulldown Close-Grip Front Lat Pulldown

    Close-Grip Front Lat Pulldown

    4 sets of 12 reps
  • Bent Over Barbell Row Bent Over Barbell Row

    Bent Over Barbell Row

    4 sets of 10-12 reps
  • Seated Cable Rows Seated Cable Rows

    Seated Cable Rows

    4 sets of 12 reps
  • One-Arm Dumbbell Row One-Arm Dumbbell Row

    One-Arm Dumbbell Row

    4 sets of 12 reps
  • Straight-Arm Pulldown Straight-Arm Pulldown

    Straight-Arm Pulldown

    4 sets of 12 reps
  • Barbell Deadlift Barbell Deadlift

    Barbell Deadlift

    3 sets of 8 reps
Day 6: Biceps/Triceps
  • Triceps Pushdown Triceps Pushdown

    Triceps Pushdown

    4 sets of 12 reps
  • Machine Bicep Curl Machine Bicep Curl

    Machine Bicep Curl

    4 sets of 12 reps
  • Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press

    Close-Grip Barbell Bench Press

    4 sets of 10-12 reps
  • Barbell Curl Barbell Curl

    Barbell Curl

    4 sets of 12 reps
  • Incline Barbell Triceps Extension Incline Barbell Triceps Extension

    Incline Barbell Triceps Extension

    4 sets of 12 reps
  • Preacher Curl Preacher Curl

    Preacher Curl

    4 sets of 10-12 reps
  • Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension

    Cable Rope Overhead Triceps Extension

    4 sets of 12 reps
  • Hammer Curls Hammer Curls

    Hammer Curls

    4 sets of 12 reps
Day 7: Legs
    • Barbell Squat Barbell Squat

      Barbell Squat

      5 sets of 8-10 reps
    • Front Barbell Squat Front Barbell Squat

      Front Barbell Squat

      4 sets of 8-10 reps
    • Barbell Lunge Barbell Lunge

      Barbell Lunge

      4 sets of 15 reps
    • Stiff-Legged Barbell Deadlift Stiff-Legged Barbell Deadlift

      Stiff-Legged Barbell Deadlift

      4 sets of 12 reps
    • Leg Extensions Leg Extensions

      Leg Extensions

      4 sets of 12 reps
    • Lying Leg Curls Lying Leg Curls

      Lying Leg Curls

      4 sets of 12 reps
    • Floor Glute-Ham Raise Floor Glute-Ham Raise

      Floor Glute-Ham Raise

      4 sets of 12 reps

Superset

  • Calf Press On The Leg Press Machine Calf Press On The Leg Press Machine

    Calf Press On The Leg Press Machine

    4 sets of 45 reps
  • Standing Calf Raises Standing Calf Raises

    Standing Calf Raises

    4 sets of 12 reps
What Aspect Challenged Me The Most

The aspect that challenged me most was the diet. I love food, and not being able to eat the desirables (Lasagna, spaghetti bolognaise, and garlic bread) killed me. It took awhile to get used to, but I finally got into a good routine and ate good foods every 2-3 hours. I believe the diet is everything when training. It provides more energy, faster results, greater strength, and makes you feel better in general, but it takes a lot of self-control.

My Future Fitness Plans

I love fitness and I'll never stop training. It has become a large part of my life. My future goals are to enter a local bodybuilding competition and build up to a national event.

Suggestions For Aspiring Transformers

Always believe in yourself, never give up, and don't settle for average. Push yourself. Nobody is perfect and there's always room for improvement.

How Bodybuilding.com Helped Me Reach My Goals

Bodybuilding.com is where I get all my supplements. It has a wide range of products with good prices, and couldn't ask for more. BodySpace allows me to socialize with people who have the same goals and aspirations, which is awesome! There are several interesting articles and training programs that have helped me on my way.