Body Transformation: Sean's Lifestyle Got A Lift!

Depression and unhealthy decisions nearly doomed Sean when he returned from military service in Afghanistan. See how he rallied to lose 50 pounds in 12 weeks!

Name: Sean Larrow
BodySpace: seanpsu310
Sean Larrow Sean Larrow
AGE 29
HEIGHT
5'9"
WEIGHT
240 lbs
BODY FAT
22%
AGE 30
HEIGHT
5'9"
WEIGHT
190 lbs
BODY FAT
4.8%

Why I Decided to Transform

When you go through a transformation or make a massive change it's usually preceded by one event that makes you completely aware of how necessary it is to create a change in your life. Many people call it a breaking point. I call mine a tearing point.

I had an average to above average physique most of my life, a good attitude, and high energy. However, in mid to late 2011, I returned from military service in Afghanistan and fell into a serious rut, filled with booze, poor financial decisions, self-destructive behavior, isolation, and overall bad dietary habits. The only part of my life not in utter disarray was my job. I seemed to have everything at my fingertips, but maybe it was adjusting to civilian life after spending time in a high-stress environment. Maybe it was demons from my past that crept up. My life was spiraling out of control and I was oblivious to the chaos that my life became.

My "tearing point" came while I was at work on Friday, December 21, 2012. Nothing was out of the ordinary, except for when I sat down in my chair and heard a loud tearing noise followed by a rush of air on the side of my leg.

The seam on my gray dress pants gave way to a year's worth of excessive drinking, binge eating, minimal physical activity, and a destructive lifestyle. I was only halfway through the day and had a presentation to give to my manager and director. I was humiliated, defeated, depressed, victimized, but most importantly, disturbed. I had to make a change.

Sean Larrow


I went from 195 pounds (size 32 pants) and could run the Marine Corps three-mile PFT in 19:24 in May 2011, to 240 pounds (size 38 pants) and couldn't finish a three-mile run by the end of 2012. I deserved better than what I regressed to. My family, girlfriend, friends, and Marines deserved better than that.

I was disturbed enough to do something about it and found the Kris Gethin's 12-Week Hardcore Trainer. I can't tell you why or how. I just made a decision to take action, accountability, and control over at least one portion of my life.

How I Accomplished My Goals

The first day was tough. It was cardio/legs/cardio. Just 20 minutes of cardio in the morning would have been tough enough. I knew it was going to be difficult, but I committed to the program and saw it through.

Nutrition was one of my biggest challenges. I was used to ordering an entire large pizza for just me to wash down a case of lager! Another challenge was to find ways to manage working 50-60 hours per week, 6-7 days per week while maintaining my proper meals. My girlfriend wasn't a fan of the famous (or in her words "infamous") mass cooks every Sunday. The only time we argued during the entire experience was on Sundays when I stunk up the apartment with tilapia, turkey and chicken breast, round steak, rice, sweet potatoes, and broccoli.

I was definitely tempted to "cheat" on the program. That's where the Gethin Trainer helps. Watching the videos was great to keep focused on the goal. I kept copies of my "before" picture on my phone as reminders of what got me into this mess.

Being active on BodySpace was great because it helped me stay accountable and draw inspiration from other members. I became transparent with my family, friends, and co-workers about my goals. The biggest help was that I set a goal, found a plan, and stuck to it.


Supplements that Helped Me Through the Journey
With Meal 1
With Meal 4
Pre-workout
Intra-workout
Post-workout
With Meal 8
Diet Plan that Guided My Transformation

I used the nutrition plan Kris Gethin prescribes for the 12-Week Hardcore Trainer.

Meal 1
  • eggs

    Egg Whites

    8

  • oats

    Oats

    1/2 cup

  • coffee

    Black Coffee

    1 cup

Meal 2
  • ground turkey

    Ground Turkey Breast

    1 serving

  • Broccoli

    Broccoli

    1 serving

Meal 3
  • Chicken Breast

    Chicken Breast

    1 serving

  • brown rice

    Brown Rice

    1 serving

  • Broccoli

    Broccoli

    1 serving

Meal 4
  • ground turkey

    Ground Turkey Breast

    1 serving

  • Broccoli

    Broccoli

    1 serving

  • Whole Wheat Pasta

    Whole Wheat Pasta

    1 serving

Meal 5
  • Chicken Breast

    Chicken Breast

    1 serving

  • brown rice

    Brown Rice

    1 serving

  • Broccoli

    Broccoli

    1 serving

Meal 6
  • tilapia

    Tilapia

    2 servings

  • yam

    Yam

    1/3

  • Broccoli

    Broccoli

    1 serving

Meal 7: Post-workout
  • Bodybuilding.com Foundation Series 100% Whey Power

    Bodybuilding.com Foundation Series 100% Whey Power

    2 scoops

Meal 8
  • steak

    Round Steak

    1 serving

  • Broccoli

    Broccoli

    1 serving

Meal 9: Before Bed

Training Regimen that Kept Me On Track

I followed Kris Gethin's 12-Week Hardcore Trainer from start to finish. Cardio is done twice per day, every day, even on non-training days, for 20-25 minutes per session.

Transformation

Kris Gethin's Hardcore
12-Week Daily Video Trainer

Your personal trainer - Kris Gethin - give you the tools and techniques you need to transform your body.
Get with the program today!

Day 1: Leg Workout
  • Cardio Cardio

    Cardio

    20 minutes
  • Leg Press Leg Press

    Leg Press

    4-5 warm-up sets of 10-12 reps
    3 sets to failure in 12-20 reps
  • Hamstring Curl Hamstring Curl

    Hamstring Curl

    2 warm-up sets of 15 reps
    3 sets to failure in 12-15 reps
  • Lying Hamstring Curls Lying Hamstring Curls

    Lying Hamstring Curl

    2 warm-up sets of 15 reps
    3 sets to failure in 12-15 reps
  • Leg Extensions Leg Extensions

    Leg Extensions

    2 warm-up sets of 15-20 reps
    2 sets to failure in 15-20 reps
  • Hack Squat Hack Squat

    Hack Squat

    2 warm-up sets of 15-20 reps
    3 sets to failure in 20-30 reps
  • Cardio Cardio

    Cardio

    20 minutes
Day 2: Chest & Triceps Workout
  • Cardio Cardio

    Cardio

    20 minutes
  • Flat Dumbbell Press Flat Dumbbell Press

    Flat Dumbbell Press

    3 warm-up sets of 6-10 reps
    3 sets to failure in 6-10 reps
  • Incline Flyes Incline Flyes

    Incline Flyes

    2 sets to failure in 8-15 reps
  • Straight-Arm Pullover Straight-Arm Pullover

    Straight-Arm Pullover

    2 sets to failure in 10-12 reps
  • Rope Extension Rope Extension

    Rope Extension

    3 sets to failure in 10-12 reps
  • Lying Cable Extensions Lying Cable Extensions

    Lying Cable Extensions

    3 sets to failure in 10-12 reps
  • Overhead Dumbbell Extension Overhead Dumbbell Extension

    Overhead Dumbbell Extension

    3 sets to failure in 10-12 reps
  • Cardio Cardio

    Cardio

    20 minutes
Day 3: Rest
Day 4: Back & Biceps Workout
  • Jogging-Treadmill Jogging-Treadmill

    Cardio

    20 min
  • Underhand Cable Pulldowns Underhand Cable Pulldowns

    Reverse-Grip Pulldowns

    1 warm up set of 8-10 reps
    3 sets of 8-10 reps
  • Bent Over Barbell Row Bent Over Barbell Row

    Bent Over Barbell Row

    1 warm up set of 8-10 reps
    3 sets of 10-12 reps
  • Hyperextensions (Back Extensions) Hyperextensions (Back Extensions)

    Hyperextensions (Back Extensions)

    1 warm up set of 10-12 reps
    2 sets of 10-12 reps
  • Straight-Arm Pulldown Straight-Arm Pulldown

    Straight-Arm Pulldown

    7 sets of 10-15 reps
  • Concentration Curls Concentration Curls

    Concentration Curls

    2 warm up sets of 12-15 reps, per arm
    3 sets of 12-15 reps, per arm
  • Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl

    Dumbbell Alternate Bicep Curl

    3 sets of 12-15 reps, per arm
  • Standing One-Arm Cable Curl Standing One-Arm Cable Curl

    Cable Curls

    3 sets of 15-20 reps, per arm
  • Jogging-Treadmill Jogging-Treadmill

    Cardio

    20 min
Day 5: Shoulders, Calves & Abs

Rest between sets 2-3 min max. Add weight, complete each set to failure.

  • Jogging-Treadmill Jogging-Treadmill

    Cardio

    20 min
  • Seated Barbell Military Press Seated Barbell Military Press

    Seated Barbell Military Press

    2 warm up sets of 6-8 reps
    3 sets of 6-8 reps
  • Side Lateral Raise Side Lateral Raise

    Side Lateral Raise

    1 warm up sets of 12-15 reps
    3 sets of 12-15 reps
  • Upright Barbell Row Upright Barbell Row

    Upright Barbell Row

    3 sets of 7 reps
  • Lying Rear Delt Raise Lying Rear Delt Raise

    Lying Rear Delt Raise

    7 sets of 12-15 reps

Superset:

  • Sit-Up Sit-Up

    Weighted Sit-Up

    3 sets of 15-20 reps
  • Seated Calf Raise Seated Calf Raise

    Seated Calf Raise

    3 sets of 20 reps

Resume Normal Sets:

  • Standing Calf Raises Standing Calf Raises

    Standing Calf Raises

    3 sets of 18-20 reps, 1 foot at a time
  • Trail Running/Walking Trail Running/Walking

    Cardio

    20 min
Day 6: Rest
Day 7: Legs Workout
  • Cardio Cardio

    Cardio

    20 minutes

Superset:

  • Leg Extensions Leg Extensions

    Leg Extensions

    2 sets of 30 reps
  • Hamstring Curls Hamstring Curls

    Hamstring Curls

    2 sets of 20 reps

Superset:

  • Walking Lunges Walking Lunges

    Walking Lunges

    3 sets of 40 steps
  • Standing Leg Curl Standing Leg Curl

    Standing Leg Curl

    3 sets of 15-20 reps

Resume Regular Sets

  • Leg Press Leg Press

    Leg Press

    3 sets of 50 reps

Superset: Repeat Exercises 1 & 2

  • Leg Extensions Leg Extensions

    Leg Extensions

    1 sets of 30 reps
  • Hamstring Curls Hamstring Curls

    Hamstring Curls

    1 sets of 20 reps

Resume Regular Sets

  • Cardio Cardio

    Cardio

    20 minutes

What Aspect Challenged Me the Most

It was a tie between three factors. The first was the fact that the 12-Week Gethin Trainer takes a tremendous amount of commitment. It took lots of sacrifice and time management on my part and a deep understanding from my family, friends, and girlfriend.

The second was juggling 50-60 hours per week at work and getting my cardio, training, and meals in at the appropriate times.

The third was travel. My girlfriend is from Dayton, Ohio, so we travel from Pittsburgh and there a lot. It took extra planning and preparation to find a gym for training days and to have my meals pre-packaged for weekend trips.

My Future Fitness Plans

Sean Larrow

I'm actively pursuing a degree in exercise science and nutrition. I'm also working on a personal training certification. I'm truly passionate about fitness and want to help others attain the success I found through this experience.

I will compete for Mr. Pittsburgh in May 2014 at an NPC event. I have a trainer with years of experience and he's excited to help me exceed my goals. I would like to compete on a regular basis.

Suggestions for Aspiring Transformers
  • If you started a transformation, congratulations! Stick to your plan and be conscious of your results.
  • If you're considering a transformation, I would recommend Kris Gethin's 12-Week Hardcore Trainer.
  • Become transparent with everyone about your goals. This will force you to stay accountable. You'll be surprised at the support you receive.
  • Create a BodySpace account. I received many messages and comments that lifted me up on an "off" day.
  • Never stop learning. Study something new every day about fitness, nutrition, and supplementation.
How Bodybuilding.com Helped Me Reach My Goals

Bodybuilding.com has everything I needed to complete a successful transformation. I won't name any names, but I used to shop at a three-letter retail supplement chain that offers most of the same products. The difference between them and Bodybuilding.com is that Bodybuilding.com offers supplements at a ridiculously reduced cost.

I'm extremely grateful to Bodybuilding.com for giving me the tools and resources I needed to change my life.