Body Transformation: Noah Elias Got Shredded To The Bone!

The 2013 BSN Summer Shred Transformation Challenge came at the perfect time for Noah. See how he carved a ripped physique with 8 percent body fat in 12 weeks!

Why I decided to transform

I used to be inconsistent at the gym and couldn't maintain my gains because I went out drinking with friends, didn't sleep enough, and slacked on my diet. I went go to the gym, but only to mess around.

This offseason, I went from 185 to 215 pounds with 15 percent body fat. I committed to complete my goal this time and started my cutting phase when I hit 215 pounds. I wanted to show myself and the people around me that I was serious. I was tired of talking about transforming and not doing it.

When Bodybuilding.com launched the 2013 BSN Summer Shred Transformation Challenge the perfect opportunity presented itself. I used the 12-week challenge to my advantage and busted my butt.

Going into the contest, I wasn't thinking win or lose; I had my eyes on the transformation. Although I didn't win, the contest drastically changed my life. I never thought I could push myself so far. I saw how blessed I am because my family and friends fully support my vision. I realized with the right mindset and dedication that I can achieve anything.

Before /// 195 lbs
After /// 164 lbs
AGE 22 / HEIGHT 5'11" / BODY FAT 15%
AGE 23 / HEIGHT 5'11" / BODY FAT 8%

How I accomplished my goals

I took every measure possible to make it to the end result. There were many days I felt like quitting because of the obstacles in my way. I live on a ranch in Oklahoma that's 30 minutes away from my gym, school, and work. I have to constantly prep my meals and load them with me on the go. I tug a giant cooler around everywhere so I never have the opportunity to cheat or miss a meal.

I pride myself on being able to finish strong. I didn't want to get out of bed or go to the gym after a 10-hour work shift, but I did. I woke up at 4:30 a.m. every day to do cardio and eat eggs before work at 6 a.m.

I'm happy with my transformation and wouldn't change anything. The inspiration from my family, friends, and girlfriend was vital to my success. When I didn't believe in myself they picked me up and put me back on the right path.

Supplements that helped me through the journey

With Meal 5 and 6
Post-workout
Before Bed

Diet plan that guided my transformation

Meal 1
  • Cage-free Eggs Cage-free Eggs

    3

  • Egg Whites Egg Whites

    6

  • oats Oats

    1/2 cup

Meal 2
  • chicken Chicken Breast

    6 oz

  • brown rice Brown Rice

    1/2 cup

  • olive oil Olive Oil

    1 tbsp

Meal 3
  • turkey Ground Turkey

    6 oz

  • quinoa Quinoa

    1/2 cup

  • olive oil Olive Oil

    1 tbsp

Meal 4
  • sirloin Top Sirloin

    6 oz

  • sweet potato Sweet Potato

    4 oz

  • green beans Green Beans

    1 cup

  • Kerrygold Butter Kerrygold Butter

    1 tbsp

Meal 5
Meal 6

Training regimen that kept me on track

Day 1: Chest/Abs/Cardio
  • Incline Dumbbell Press Incline Dumbbell Press Incline Dumbbell Press
    4 sets of 15 reps
  • Machine Bench Press Machine Bench Press Machine Bench Press
    4 sets of 15 reps
  • Cable Crossover Cable Crossover Cable Crossover
    4 sets of 15 reps
  • Dumbbell Flyes Dumbbell Flyes Dumbbell Flyes
    4 sets of 15 reps
  • Dips - Chest Version Dips - Chest Version Dips - Chest Version
    4 sets of 15 reps
  • Crunches Crunches Crunches
    4 sets of 15 reps
  • Jogging-Treadmill Jogging-Treadmill Jogging-Treadmill
    30 min
Day 2: Back/Calves/Cardio
  • Pullups Pullups Pullups
    4 sets of 15 reps
  • Bent Over Barbell Row Bent Over Barbell Row Bent Over Barbell Row
    4 sets of 15 reps
  • Close-Grip Front Lat Pulldown Close-Grip Front Lat Pulldown Close-Grip Front Lat Pulldown
    4 sets of 15 reps
  • Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown
    4 sets of 15 reps
  • One-Arm Dumbbell Row One-Arm Dumbbell Row One-Arm Dumbbell Row
    4 sets of 15 reps
  • Seated Calf Raise Seated Calf Raise Seated Calf Raise
    4 sets of 15 reps
  • Standing Calf Raises Standing Calf Raises Standing Calf Raises
    4 sets of 15 reps
  • Jogging-Treadmill Jogging-Treadmill Jogging-Treadmill
    30 min
Day 3: Legs/Cardio
  • Leg Extensions Leg Extensions Leg Extensions
    4 sets of 15 reps
  • Barbell Squat Barbell Squat Barbell Squat
    4 sets of 15 reps
  • Leg Press Leg Press Leg Press
    4 sets of 15 reps
  • Barbell Lunge Barbell Lunge Barbell Lunge
    4 sets of 15 reps
  • Seated Leg Curl Seated Leg Curl Seated Leg Curl
    4 sets of 15 reps
  • Stairmaster Stairmaster Stairmaster
    20 min
Day 4: Shoulders/Cardio
  • Standing Military Press Standing Military Press Standing Military Press
    4 sets of 15 reps
  • Dumbbell Shoulder Press Dumbbell Shoulder Press Dumbbell Shoulder Press
    4 sets of 15 reps
  • Front Dumbbell Raise Front Dumbbell Raise Front Dumbbell Raise
    4 sets of 15 reps
  • Dumbbell Shrug Dumbbell Shrug Dumbbell Shrug
    4 sets of 15 reps
  • Barbell Shrug Behind The Back Barbell Shrug Behind The Back Barbell Shrug Behind The Back
    4 sets of 15 reps
  • Jogging-Treadmill Jogging-Treadmill Jogging-Treadmill
    30 min
Day 5: Arms/Cardio
  • Dumbbell Bicep Curl Dumbbell Bicep Curl Dumbbell Bicep Curl
    4 sets of 15 reps
  • Preacher Curl Preacher Curl Preacher Curl
    4 sets of 15 reps
  • Cable Hammer Curls - Rope Attachment Cable Hammer Curls - Rope Attachment Cable Hammer Curls - Rope Attachment
    4 sets of 15 reps
  • Hammer Curls Hammer Curls Hammer Curls
    4 sets of 15 reps
  • Standing Dumbbell Triceps Extension Standing Dumbbell Triceps Extension Standing Dumbbell Triceps Extension
    4 sets of 15 reps
  • Lying Triceps Press Lying Triceps Press Lying Triceps Press
    4 sets of 15 reps
  • Triceps Pushdown Triceps Pushdown Triceps Pushdown
    4 sets of 15 reps
  • Bicycling, Stationary Bicycling, Stationary Bicycling, Stationary
    30 min
Day 6 and Day 7: Rest

What aspect challenged me the most

"My next goal is to get on stage and compete in men's physique."

The diet was my biggest struggle because I live far from everything and don't have the convenience to go home and eat. I precooked everything, planned ahead, and realized there aren't enough hours in the day.

After work and the gym, I came home and cooked. There where nights I didn't go to bed until midnight and got up for cardio at 4:30 a.m.

My future fitness plans

Seeing what I'm now capable of, I will let fitness take me as far as it can. I will never stop trying to better myself. My next goal is to get on stage and compete in men's physique.

Hopefully, I win a few shows, get my personal training license, and go from there.

Suggestions for aspiring transformers

Diet Suggestions
  • Switch up your proteins.
  • Stay consistent and precook your meals.
  • Drink at least a gallon of water per day.
Transformation Tips
  • Set a goal and make steps towards it every day.
  • Never set the bar unrealistically high.
  • Always stay true to yourself.

How Bodybuilding.com helped me reach my goals

I've read Bodybuilding.com articles for years. They helped me discover new diets, training routines, and supplements. I would still be screwing up if Bodybuilding hadn't run the BSN Summer Shred Transformation Challenge. Thank you, Bodybuilding.com.

Noah's Top 5 Gym Tracks

  1. "Till I Collapse" by Eminem
  2. "I Will Not Bow" by Breaking Benjamin
  3. "Tear Away" by Drowning Pool
  4. "U.O.E.N.O. (Remix)" by Rocko
  5. "Choppa Choppa Down" by French Montana