Body Transformation: Joseph Went From Hiding His Belly To Rocking His Abs!

Joseph was determined not to become a statistic, and took his health into his own hands!

Why I decided to transform

Several things influenced me to get started on my transformation. One factor was my wife being in shape. There were also times I would take my kids to the water park and would wear a shirt in the pool out of embarrassment of the size of my stomach.

I couldn't even suck in my stomach, it was so big. I decided I didn't want to continue down the path of several of my overweight co-workers, and decided to take advantage of my work providing a free membership to a local gym, which included a free personal trainer.

How I accomplished my goals

People always ask how I did it. I tell them that it takes dedication, discipline, and determination. Patience and hard work are also needed. When I was younger I played sports, was in the military, and hated to exercise; I was pretty much forced to. Once I started and began to see a difference though, it became an addiction and I couldn't get enough.

Before /// 212 lbs
After /// 176 lbs
AGE 41 / HEIGHT 6'0" / BODY FAT 21%
AGE 43 / HEIGHT 6'0" / BODY FAT 8%
Post To Fitboard

There were plenty of challenges, work being a major one, with long hours, being on-call 24/7, and no set schedule. Working nights and weekends had me stopping at fast-food restaurants or gas stations and being tempted to buy junk food. With determination, I started preparing my meals in advance. I now make small portions, label them, and freeze them, so that when I go to work I can just grab them and go. I do the same with healthy snacks by prepping them in advance in snack-size Ziploc bags.

Just like most people, I also have to have time for family and other responsibilities. I make the effort to continue with my regimen though. Time is limited, but I make time. No excuses! If I can do it, anyone can.

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Supplements that helped me through the journey

During Workout
Mid Workout
With Meal 1
With Meal 2
With Meal 7

Diet plan that guided my transformation

Meal 1: 7am
Meal 2: 10am
Meal 3: 1pm
Meal 4: 4pm
Meal 5: 7pm
Meal 6: 9pm

2300 est. calories per day.

*Vdm = Veggie drink mix: Spinach, cucumbers, kale, beets, carrots, apple cider vinegar, lemon juice, and water all blended up in a blender, smooth enough to drink. Drink before your meal.

Training regimen that kept me on track

Day 1: Calves/Forearms/Chest
Day 2: Back
Day 3: Rest
Day 4: Arms/Abs/Calves/Forearms
Day 5: Legs/Calves
Day 6: Bodyweight/100s*

*100s = 10lb weights on each side of the bar. Do as many as possible in one set with minimal rest, then continue as many sets as it takes to total a 100 reps. The less sets it takes to get to 100 the better.

  • Jogging-Treadmill Jogging-Treadmill Cardio
    10 minutes
Day 7: Rest

What aspect challenged me the most

"There was also a lot of trial and error before I started using, which caused frustration and more time to pass before I started to achieve my goals."

The aspect that challenged me the most was trying to get in the cardio and leg day workouts with bad knees. I started out with very light weights and high reps and built the muscles around my knees and made them stronger over time.

There was also a lot of trial and error before I started using, which caused frustration and more time to pass before I started to achieve my goals.

My future fitness plans

My fitness goals include getting more defined abs, and to work on lagging parts, such as my forearms and calves.

Suggestions for aspiring transformers

Regarding nutrition, I recommend drinking plenty of water and eating small portions several times a day of high-protein, low-calorie whole foods. I also recommend sleeping 7-8 hours each night, with an afternoon nap, if possible.

Other things that helped me succeed were keeping a log of food, sleep, workouts, water, and anything else that affected my outcome for the day, and changing my workout often. I switched up the equipment used, body parts, sets, reps, speed, rest, etc.

I also used many different programs on for change-ups, even taking different programs and combining them to create a workout of my own. My favorites are MFT28 and 6 Week Shortcut to Shred.

Be sure to take pictures of yourself and post them on your mirror to see every day progress. Measure yourself, start out slow, pace yourself, and have patience.

Stay off of the scale, and pay attention to your body; don't compare yourself to what someone else is doing. Just improve and do your best every workout. Build Up, Stay Up!

How helped me reach my goals helped me achieve my goals by providing so much free information on nutrition, workout routines, and discounts on supplements. In my opinion, no matter what your goals are, has the most accurate and informative free information on the web.

I'm not the strongest or the biggest, but I feel great and like the way I look, and my confidence is high. For me, at 43 years old, it's all about proportions and being healthy and fit.

Young Gotti
Ace Hood ft. Rick Ross, Lil Wayne
"Hustle Hard Remix"
Slim Thug ft. Young Jeezy
"Diamonds Remix"
Dramatized Da Truesteppa
"She Wanna"

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