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Body Transformation: Joe Was Cruisin' For Some Losin'

Joe lost 80 pounds for an Alaskan vacation! He was powerlifting, but started bodybuilding to change his physique for a cruise to the Last Frontier!

Vital Stats

Name: Joe Mallon
Bodyspace: pumpjm

Joe Mallon Joe Mallon


256 lbs
Body Fat:


176 lbs
Body Fat:

Why I Got Started

I was going on a cruise to Alaska, and thought I would try to lose some weight and get in better shape before going. Although I weight trained and did cardio 3 days a week, I was not seeing the results I desired. I looked at my program and decided that although I was strong, I was carrying way too much body fat.

I changed from a powerlifting type of workout to a traditional bodybuilding in order to transform my appearance and also feel better about myself. I was familiar with from seeing Bob Cicherillo at a local bodybuilding contest in Virginia the previous year. I went on the site, found some good ideas and I was off to the races.

Inspired by seeing Chick on, Joe hatched his own fitness agenda.

How I Did It

I scrapped the workout and diet I was on, which really was not a plan at all. I decided that I should eat 6 meals per day, and try to drink at least a gallon of water as well. Through trial and error and the devised nutritional plan below, the weight really started to come off.

I was consistently seeing 2-to-3 pounds per week of weight loss. Interestingly enough, as I increased my protein intake the weight loss seemed to accelerate. At the same time I completely changed my workouts from a powerlifting type workout to a bodybuilding regimen. I increased my reps and reduced my rest time as well. This also assisted in accelerating my fat loss. Cardio was done on a more consistent basis as well.

Of all this inspired me to become a personal trainer, and I got certified through the ISSA. I also entered a natural bodybuilding contest in 2007, placing 6th out of 15 in the Masters weight class. This whole experience was truly life changing.

Joe is now a disciple, preaching the word to anyone who will genu-flex at the altar of muscle.


Upon Waking:
With Meal 1:
With Meals 1 & 2:
With Meal 2:
Intra Workout:
Before Bed:


I consume 6 meals per day. I eat every 2-3 hours. Meals are high in protein, moderate in carbs and fat. I try to get at least 35 grams of fiber each day.

I drink at least a gallon of water each day. I also have several cups of coffee, and a couple of diet sodas as well. I do not drink milk.

Meal 1:

Meal 2:

Meal 3:

Meal 4:

Meal 5:

Meal 6:


I train my entire body with a 4 day split workout program. All weights are pyramided up. This is an example of my workouts. No two workouts are repeated. Exercise selection, and order are always different.

Day 1: Legs/Abs
Day 2: Shoulders/Tris/Traps/Abs/Lower Back
Day 3: Cardio Only
Day 4: Chest/Bis/Abs
Day 4: Cardio Only
Day 6: Back/Abs
Day 7: Rest

Suggestions For Others

    • Don't let other people dictate what you do or how you do it.

    • If your mind can perceive it, your body can achieve it.

    • Eat to live - don't live to eat.

    • If bodybuilding was easy, everyone would be a bodybuilder.

    • Surround yourself with positive like minded people.

    • Lastly, nothing tastes as good as being fit feels.

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