Body Transformation: Tommy's New Guns

Tommy broke down. His weight terrorized him. Fresh dedication and some friendly advice helped him go from obese to organized. He lost 125 pounds!

Name: Tommy Nybeck Jr.

Tommy Nybeck Jr Tommy Nybeck Jr
AGE 17
330 lbs
AGE 20
204 lbs

Why I Got Started

I got tired of always being known as the fat kid. I was obese, and seeing myself in the mirror scared me. I was so upset with my weight I would dread even going to the doctor because I knew I would get weighed. It was a reality I did not want to face.

One day I sat and talked with my mother and father, and could not stop crying, I broke down. I didn't want to be fat anymore. I was tired of being picked on and called names. I knew I had to make a change.

My mother bought me a gym membership that year for my birthday. I started to change the way I ate, and from there on my life completely did a 180.

How I Did It

I started out slow, walking on the treadmill for 5 - 10 minutes. Lifting a little bit of weight here and there and trying to eat right. That all changed a little later when my best friends A.J. and Daquane really got me into lifting.

I then got teamed up with Hunt-Fitness. They changed me forever. They got me set up on a correct diet, measuring out all of my macros and micros. I did my first show in October 2011 and placed 5th. Although I was not up to par, I was proud of myself. I am currently in prep for my second show and got everything down pat with Hunt-Fitness and we are aiming to take top 3.

This we believe is 100% achievable and without them or the support of my wife and family I could not do it. I dropped down from 330lbs to my current 204, and aiming for 190 for my next show.


Right now I am on Muscle Tech's whey protein. I take 2 scoops in the morning, 2 scoops post workout, and 2 scoops usually before bed.

Morning, Post Workout, & Before Bed:


Because I am with Hunt-Fitness and they customize everything, the details of my contest diet are only for me. However here is the basic bulk diet I follow:

Meal 1:

Meal 2:

Meal 3:

Meal 4: Post Workout

Meal 5:

Meal 6:


I have went with many different style of training from your basic power lifting routine, to FST-7, to the Hunt-Fitness style of Layne Norton's PHAT program known as MST. What has worked best for me is high volume of the basic lifts and going heavy as possible.

I believe you have to keep your body guessing, so I go in each day only knowing what body part I am going to hit nothing else. I just do different lifts for that certain body part that I feel is the best for me that day and go heavy and hard.

I always do a warm-up with some form of cardiovascular exercise before hitting the weights. It can be as simple as 5-10 minutes on the treadmill. Then I perform a few light warm-up sets at the beginning of the program. Make your training progressive, try to increase weight, increase reps, or decrease rest time every workout.

Day 1: Legs/Calves
Day 2: Chest/Biceps
Day 3: Rest
Day 4: Shoulders/Triceps
Day 5: Back
Day 6: Rest
Day 7: Repeat Day 1
Abs: Performed 2-3x/week
Cardio: Performed 6x/week

* Add weight each set but stay at ten reps per set. Concentrate on perfect form and add weight very gradually in 5-lb. increments each week.

Suggestions For Others

DO NOT give up! I have fought and cried through my journey. I wake up sometimes at 4:30am to do cardio before a 12 hour shift and then do a weight lifting session right after work.

It's going to be hard, and sometimes just like me you won't see the changes in yourself. But they are there! I look at myself some days and don't see or feel that I have changed but this life will mentally break you if you let it.

Stay focused, stay positive, and cherish the support of your family and loved ones. Mine have been awesome, my wife has put up with me through prep where I can be a real jerk. It's as hard on them as it is you. But don't give up even when you feel you cannot go on any longer.

You WILL make it, just keep hope alive.

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