Body Transformation: Jordan Abissidan Lifted His Way To Single-Digit Body Fat!

Jordan focused on bodybuilding to cut body fat and feel good about his physique. Get the formula that helped this teen achieve single-digit body fat in one year!

Why Did I Decided To Transform

I decided to start training on October 25, 2012, with two of my best friends because I wanted to change my life. Throughout high school, I was pretty chubby. Everyone wants to look fit, so I decided to do everything possible to accomplish my goals. I was tired of living unhealthy.

I knew I was overweight and decided to hit the gym. No one feels good in their skin knowing they're overweight. Going to the gym makes me feel amazing. I'm in my own bubble while training.

I was disappointed after not seeing results in the first four months, so I began reading more and researching about diets and programs that could help me. Three months after starting my research, I was down 30 pounds which made me proud and love the gym more.

Before /// 194 lbs
After /// 165 lbs
AGE 17 / HEIGHT 5'8" / BODY FAT 23%
AGE 18 / HEIGHT 5'9" / BODY FAT 9%
Post To Fitboard

How I accomplished my goals

The only way to achieve your goals is through hard work and dedication. In the first few months of my training, I did lots of research about the gym, programs, supplements, and diets. I don't have a workout partner, but I would like to thank my personal trainer and cousin who's a personal trainer. They always answered my questions.

Dieting and training are complimentary. Most people say it's 70 percent diet and 30 percent training, but I see it as 100 percent diet and 100 percent training. Consistency is my secret.

I received inspiration from my cousin who's currently a men's physique champion in Quebec. Arnold Schwarzenegger, Phil Heath, Jay Cutler, and all bodybuilders motivate me. Achieving a goal is the best feeling ever. Goals are what keep us working.

Supplements That Helped me Through The Journey

With Meal 1
With Meal 3
Pre-workout
  • Ultimate Nutrition Iso-Sensation 93 Ultimate Nutrition Iso-Sensation 93

Intra-workout
Post-Workout
  • Ultimate Nutrition Iso-Sensation 93 Ultimate Nutrition Iso-Sensation 93

Meal 6

Diet Plan That Guided My transformation

Meal 1
  • eggs Eggs

    2

  • eggs Egg Whites

    4

  • oats Oatmeal

    1 cup

  • grapefruit Grapefruit

    1

  • raspberries Raspberries

    1 cup

  • yogurt Greek Yogurt

    1 serving

  • spinach Spinach

    2 cups

Meal 2
  • Quest Bar Quest Bar

    1

  • almonds Almonds

    1 oz

  • rice cakes Rice Cakes

    4

  • yogurt Greek Yogurt

    1 serving

Meal 3: Pre-workout
  • brown rice Brown Rice

    1 cup

  • spinach Spinach

    2 cups

  • tuna Tuna

    1 can

  • Peanut Butter Peanut Butter

    1 tbsp

  • rice cakes Rice Cakes

    2

  • almonds Almonds

    5

Meal 4
  • Ultimate Nutrition Iso-Sensation 93 Ultimate Nutrition Iso-Sensation 93

    1 serving

  • banana Banana

    1

  • Chocolate Pudding Chocolate Pudding

    1 serving

Meal 5
  • chicken Chicken

    6 oz

  • brown rice Brown Rice

    1 cup

  • broccoli Broccoli

    1 cup

  • asparagus Asparagus Spears

    5

Meal 6
  • chicken Chicken

    6 oz

  • brown rice Brown Rice

    1 cup

  • broccoli Broccoli

    1 cup

  • spinach Spinach

    1 cup

  • asparagus Asparagus Spears

    5

Meal 7
  • yogurt Greek Yogurt

    175 g

  • almonds Almonds

    5

  • milk Skim Milk

    12 oz

Training Regimen That Kept Me On Track

To get big, you must lift big. I hardly use machines in the gym and focus on exercises that require free weights.

Day 1: Chest
  • Machine Bench Press Machine Bench Press Machine Bench Press
    3 sets of 8 reps (close-grip), 3 sets of 8 reps (wide-grip)
  • Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip
    6 sets of 15, 12, 10, 8, 6, and 4 reps
  • Incline Dumbbell Press Incline Dumbbell Press Incline Dumbbell Press
    3 sets of 8 reps
  • Barbell Incline Bench Press - Medium Grip Barbell Incline Bench Press - Medium Grip Barbell Incline Bench Press - Medium Grip
    3 sets of 10-12 reps
  • Dumbbell Flyes Dumbbell Flyes Dumbbell Flyes
    2 sets of 15 reps
  • Incline Dumbbell Flyes Incline Dumbbell Flyes Incline Dumbbell Flyes
    2 sets of 15 reps
Superset
  • Parallel Bar Dip Parallel Bar Dip Parallel Bar Dip
    5 sets to failure
  • Pushups Pushups Pushups
    5 sets to failure
 
  • Butterfly Butterfly Butterfly
    3 sets of 12 reps
Day 2: Back/Abs
  • Chin-Up Chin-Up Chin-Up
    5 sets to failure
  • Barbell Deadlift Barbell Deadlift Barbell Deadlift
    5 sets of 2-3 reps
  • Seated Cable Rows Seated Cable Rows Seated Cable Rows
    4 sets of 8 reps
  • Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown
    3 sets of 10-12 reps
  • Bent Over Barbell Row Bent Over Barbell Row Bent Over Barbell Row
    4 sets of 8-12 reps
  • Lying T-Bar Row Lying T-Bar Row Lying T-Bar Row
    4 sets of 10 reps
  • Bent Over Two-Dumbbell Row Bent Over Two-Dumbbell Row Bent Over Two-Dumbbell Row
    4 sets of 8-10 reps
  • Hanging Leg Raise Hanging Leg Raise Hanging Leg Raise
    3 sets to failure
  • Flat Bench Leg Pull-In Flat Bench Leg Pull-In Flat Bench Leg Pull-In (Alternating legs)
    3 sets of 25 reps
Day 3: Legs
  • Hack Squat Hack Squat Hack Squat
    4 sets of 10, 8, 8, and 6 reps
  • Leg Press Leg Press Leg Press (Single leg)
    5 sets of 15 reps (each leg)
  • Dumbbell Lunges Dumbbell Lunges Dumbbell Lunges
    4 sets of 12 reps
  • Stiff-Legged Barbell Deadlift Stiff-Legged Barbell Deadlift Stiff-Legged Barbell Deadlift
    5 sets of 15, 12, 10, 10, and 8 reps
  • Lying Leg Curls Lying Leg Curls Lying Leg Curls
    4 sets of 8 reps
  • Glute Kickback Glute Kickback Glute Kickback
    4 sets to failure
Superset
  • Standing Calf Raises Standing Calf Raises Standing Calf Raises
    10 sets of 10 reps
  • Standing Barbell Calf Raise Standing Barbell Calf Raise Standing Bodyweight Calf Raise (Shown w/ barbell)
    10 sets of 10 reps
 
  • Barbell Squat Barbell Squat Barbell Squat
    3 sets of 8-12 reps
Day 4: Shoulders/Abs
  • Side Lateral Raise Side Lateral Raise Side Lateral Raise
    6 sets of 15, 15, 15, 12, 12, and 12 reps
  • Seated Barbell Military Press Seated Barbell Military Press Seated Barbell Military Press
    3 sets of 10-12 reps
  • Arnold Dumbbell Press Arnold Dumbbell Press Arnold Dumbbell Press
    3 sets of 8-10 reps
  • Standing Front Barbell Raise Over Head Standing Front Barbell Raise Over Head Front Barbell Raise
    4 sets of 10-12 reps
  • Reverse Flyes Reverse Flyes Reverse Flyes
    4 sets of 15 reps
  • Barbell Shrug Barbell Shrug Barbell Shrug
    3 sets of 8 reps
  • Dumbbell Shrug Dumbbell Shrug Dumbbell Shrug
    3 sets of 8 reps
  • Decline Crunch Decline Crunch Decline Crunch
    3 sets of 20 reps
  • Exercise Ball Crunch Exercise Ball Crunch Exercise Ball Crunch
    3 sets to failure
Day 5: Arms
  • Standing Biceps Cable Curl Standing Biceps Cable Curl Standing Biceps Cable Curl
    4 sets of 15 reps
  • Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl
    5 sets of 8 reps (each arm)
  • Preacher Curl Preacher Curl Preacher Curl
    4 sets of 10 reps
  • Reverse Barbell Curl Reverse Barbell Curl Reverse Barbell Curl
    4 sets of 12 reps
  • Triceps Pushdown Triceps Pushdown Triceps Pushdown
    4 sets of 15 reps
  • Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press
    5 sets of 10, 8, 8, 6, and 6 reps
  • Lying Triceps Press Lying Triceps Press Lying Triceps Press
    3 sets of 12 reps
  • Tricep Dumbbell Kickback Tricep Dumbbell Kickback Tricep Dumbbell Kickback
    4 sets of 10 reps
Day 6: Legs
  • Hack Squat Hack Squat Hack Squat
    6 sets of 12 reps
  • Leg Press Leg Press Leg Press
    4 sets of 12 reps
  • Dumbbell Lunges Dumbbell Lunges Dumbbell Lunges
    4 sets of 8 reps
  • Stiff-Legged Barbell Deadlift Stiff-Legged Barbell Deadlift Stiff-Legged Barbell Deadlift
    5 sets of 15, 12, 10, 10, and 8 reps
  • Lying Leg Curls Lying Leg Curls Lying Leg Curls
    4 sets of 20 reps
  • Seated Leg Curl Seated Leg Curl Seated Leg Curl
    4 sets of 20 reps
Superset
  • Standing Calf Raises Standing Calf Raises Standing Calf Raises
    10 sets of 10 reps
  • Standing Barbell Calf Raise Standing Barbell Calf Raise Standing Bodyweight Calf Raise (Shown w/ barbell)
    10 sets of 10 reps
 
  • Barbell Squat Barbell Squat Barbell Squat
    3 sets of 8-12 reps

What Aspect Challenged Me The Most

The most challenging part was the diet. After a few months of seeing no results, I realized that I needed to follow a diet. I researched nutrition to see good results in the long run. Without a solid diet you will have a hard time achieving your goals.

"Do research to increase your knowledge and performance in the gym."

My future Fitness Plans

I'm proud to say that I'll be competing on March 22, 2014, in a men's physique competition. I inspired many of my friends to start training. I'm also starting classes to get my personal training certification. I want people to tell me that I'm a reason they get fit.

Suggestions For Aspiring Transformers

  • People will always try to bring you down, but you can't listen to them.
  • Lifting with good form should be your number one priority.
  • Do research to increase your knowledge and performance in the gym.
  • Don't compare yourself to others.
  • Leave your energy in the gym.

How Bodybuilding.com Helped me Reach My Goals

Bodybuilding.com helped immensely. When I first started training, I spent hours reading programs and diets on Bodybuilding.com. The transformation articles are proof that anyone can change with hard work and dedication. Bodybuilding.com also has an amazing store.

Jordan's Top 5 Gym Tracks

  1. "Under Control" by Alesso and Calvin Harris
  2. "If I Lose Myself" by Alesso
  3. "Remember The Name" by Fort Minor
  4. "Go Hard Or Go Home" by Roy Jones Jr.
  5. "Hit Them Up" by 2-Pac