Body Transformation: Joshua Aurelius Owns The 2011 BSN Elite Physique Transformation Challenge!

Joshua Aurelius didn’t give up after suffering a major spine injury. Discovering the BSN Elite Physique Transformation Challenge was Joshua’s ticket to a better life.

In October 2009, Joshua Aurelius was involved in a car accident that left him with a severe spinal injury. To fix the damaged vertebrae, surgeons subjected him to a 2-level spinal fusion in his lower lumbar in 2010. He was out of commission for several months.

Depression and weight gain followed. At his lowest point, Joshua weighed more than 230 pounds with 30 percent body fat.

His rehabilitation was strenuous, but it worked. He regained strength in his back. Then a friend told him about the 12-week BSN Elite Physique Transformation Challenge on Bodybuilding.com. Being a competitive person, Joshua went all in.

Joshua began the program weighing 221 pounds with 30 percent body fat. When the 12 weeks finished, he was down to 176 and 9 percent. Now, the 39-year-old feels like he's 25 again, and his back pain has greatly diminished.

The contest helped Joshua create and sustain healthy habits. He can safely play with his four children and fully enjoy his beautiful wife of five years, Christina.

For Joshua, the future looks bright. He's currently studying psychology and biology at Northeastern State University in Broken Arrow, Oklahoma, and will graduate this year. Then he plans to begin a master's program focusing on diet and nutrition. He plans to test his body's true potential at a bodybuilding competition in June.

Josh kicked the keg and picked up an 8-pack.
Josh kicked the keg and picked up an 8-pack.
Josh kicked the keg and picked up an 8-pack.

Joshua's Nutrition Program

Joshua worked in the restaurant industry for the majority of his adult life, which equated to terrible nutrition habits. But the restaurants also had a positive impact on Joshua's life; they turned him into a cooking handyman.

Kicking pesky eating habits was difficult for Joshua at first, especially throughout the holiday season, but when visible changes appeared he was off! Joshua persevered by training his mind to associate ice cream and cookies with the back pain he felt during those brutal years. He didn't want to feel like that ever again, and so far he's off to a great start!

Daily Totals

  • Calories: 1796
  • Fats: 30.4g
  • Protein: 200.5g
  • Carbs: 162g

Meal 1:

  • Calories: 375
  • Fat: 8.5g
  • Carbs: 29g
  • Protein: 40g
  • Egg whites

    Egg Whites

    1/2 cup

  • Ground Beef

    Ground Beef

    4 oz

  • grits

    Grits

    1/4 cup

Meal 2:

  • Calories: 307
  • Fat: 2.5g
  • Carbs: 38g
  • Protein: 32g
  • Chicken

    Chicken

    4oz

  • Sweet Potatoes

    Sweet Potatoes

    4oz

  • Veggies

    Veggies

    1/2 cup

Meal 3:

  • Calories: 322
  • Fat: 3.4g
  • Carbs: 37g
  • Protein: 32.5g
  • Chicken

    Chicken

    4oz

  • Brown Rice

    Brown Rice

    1/2 cup

  • Veggies

    Veggies

    1/2 cup

Meal 4:

  • Calories: 400
  • Fat: 12g
  • Carbs: 28g
  • Protein: 44g

Meal 5:

  • Calories: 310
  • Fat: 6g
  • Carbs: 29g
  • Protein: 37g
  • Ground Turkey

    Ground Turkey

    4 oz

  • Salad

    Salad

    1 cup

  • Italian Vinaigrette

    Italian Vinaigrette

    2 tbsp

  • Black Beans

    Black Beans

    1/2 cup

Meal 6:

  • Calories: 82
  • Fat: 0g
  • Carbs: 1g
  • Protein: 15g
  • Egg whites

    Egg Whites

    1/2 cup

  • Spinach

    Spinach

    3 oz

Joshua's Training Regimen

Joshua's training began every morning with 30-45 minutes of cardio between 6:30 and 7 a.m. His workouts were fast-paced, causing him to sweat more than he would on the stairmaster.

On cardio days, he came back to the gym in the evening for another 20-30 minutes of cardio. Joshua created his own arm and shoulder workouts consisting of timed drop sets.

Day 1: Back
  • Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

    Wide-Grip Lat Pulldown

    5 sets of 1 min
  • Seated Cable Rows Seated Cable Rows

    Seated Cable Rows

    5 sets of 1 min
  • One-Arm Dumbbell Row One-Arm Dumbbell Row

    One-Arm Dumbbell Row

    5 sets of 30 sec, per arm
  • Dumbbell Shrug Dumbbell Shrug

    Dumbbell Shrug

    5 sets of 1 min
Day 2: Shoulders
  • Standing Military Press Standing Military Press

    Standing Military Press

    3 sets of 2 min, 1-1/2 min, 1 min
  • Alternating Deltoid Raise Alternating Deltoid Raise

    Alternating Deltoid Raise

    3 sets of 2 min, 1-1/2 min, 1 min
  • Seated Dumbbell Press Seated Dumbbell Press

    Seated Dumbbell Press

    3 sets of 2 min, 1-1/2 min, 1 min
  • Seated Bent-Over Rear Delt Raise Seated Bent-Over Rear Delt Raise

    Seated Bent-Over Rear Delt Raise

    3 sets of 2 min, 1-1/2 min, 1 min
Day 3: Arms
  • Dumbbell Bicep Curl Dumbbell Bicep Curl

    Dumbbell Bicep Curl

    3 sets of 2 min, 1-1/2 min, 1 min
  • Barbell Curl Barbell Curl

    Barbell Curl

    3 sets of 2 min, 1-1/2 min, 1 min
  • Cable Hammer Curls - Rope Attachment Cable Hammer Curls - Rope Attachment

    Cable Hammer Curls - Rope Attachment

    3 sets of 2 min, 1-1/2 min, 1 min
  • Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension

    Cable Rope Overhead Triceps Extension

    3 sets of 2 min, 1-1/2 min, 1 min
  • Triceps Pushdown - Rope Attachment Triceps Pushdown - Rope Attachment

    Triceps Pushdown - Rope Attachment

    3 sets of 2 min, 1-1/2 min, 1 min
  • Decline EZ Bar Triceps Extension Decline EZ Bar Triceps Extension

    Decline EZ Bar Triceps Extension

    3 sets of 2 min, 1-1/2 min, 1 min
Day 4: Cardio Only
Day 5: Chest
  • Incline Dumbbell Press Incline Dumbbell Press

    Incline Dumbbell Press

    4 sets of 1 min
  • Pushups Pushups

    Pushups

    4 sets of 20 reps
  • Decline Dumbbell Bench Press Decline Dumbbell Bench Press

    Decline Dumbbell Bench Press

    4 sets of 1 min
  • Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

    Barbell Bench Press - Medium Grip

    4 sets of 1 min
  • Dumbbell Flyes Dumbbell Flyes

    Dumbbell Flyes

    4 sets of 1 min
Day 6: Legs
  • Leg Extensions Leg Extensions

    Leg Extensions

    3 sets of 50 reps, alternating legs
  • Leg Press Leg Press

    Leg Press

    4 sets of 20 reps
  • Narrow Stance Leg Press Narrow Stance Leg Press

    Narrow Stance Leg Press

    4 sets of 20 reps
  • Barbell Squat Barbell Squat

    Barbell Squat

    4 sets of 15 reps
  • Seated Leg Curl Seated Leg Curl

    Seated Leg Curl

    3 sets of 50 reps, alternating legs<
Day 7: Cardio Only

Joshua's Supplementation Plan

Joshua contributes most of his success to a proper diet and spot-on supplementation. With that attitude, he will never be subjected to a recliner again.

He looks forward to pushing his body even further and helping others overcome obstacles and accomplish their dreams.

Joshua's Top 5 Motivational Tips

1 /
Never
Give Up

If you set a goal to complete 30 minutes of cardio, do the full 30 minutes! There were countless times that I wanted to stop at 28 minutes, but I didn't want to cheat myself. Set a goal and stick to it!

2 /
Be
Accountable

Tell people about your goals and they will ask you how things are going. It's motivating when someone recognizes and congratulates you on your progress.

3 /
The "Biggest Loser"
Slogan

"No Excuses!" I could've easily failed after doctors told me over and over again that I'm 42-percent disabled. Find what's holding you back and use it to fuel you!

4 /
Overcome
Discouragement

I'm in the best shape of my life at 39-years old. The motivation that comes from how I feel inside and out is so hard to describe, but a 1-word description sums it up best: Fire!

5 /
What Are You
Busy Doing?

Plan ahead, make meals early and get good workouts in. Pack workout clothes with you so you can go straight to the gym after work. When you get home from a long day it's hard to find motivation to go to the gym. Eliminate this problem by not going home until the real work is done!