Body Transformation: Triple-Digit Fat Loss In One Year!

Working the night shift didn't help Cory's cause. His gym bag collected dust and his body fat went haywire. See how this former college football player stiff-armed fast food!

Name: Cory Swearngin
Email: Swearngin94@yahoo.com
BodySpace: Surge94

Cory Swearngin Cory Swearngin
AGE 24
HEIGHT
6'3"
WEIGHT
290 lbs
BODY FAT
40%
AGE 24
HEIGHT
6'3"
WEIGHT
185 lbs
BODY FAT
8%

Why I Decided to Transform

Growing up, I was involved in many sports and was in good shape. During high school, I focused all my attention on football. I lived and breathed it. Working out every day came along with it. After high school, I played college football, but quit after one year. Soon after, I got a full-time job working nights. That's when the problems started.

When my new job started, my gym bag started collecting dust. Then the bad diet took over. I was working until midnight and ate fast food or gas station burritos with chips every night when I got off work. I ate loads of bad food and liters of pop and went to bed. This trend continued for three years.

One day I woke up, looked at myself in the mirror, and was disgusted. I dreaded going down a flight of stairs. It was time for a change. I went to a local gym in the area and signed up that day. A coworker asked what my goals were. I told him I planned to do a triathlon by the end of the year. He didn't say a word at first, looked me up and down, started laughing, and said "Good luck with that."

I was determined from that point on. I never missed a day at the gym and read every article I could on Bodybuilding.com about workouts, training techniques, and dieting.

How I Accomplished My Goals

I hit the ground running in March and the weight started falling off. By June, I lost nearly 50 pounds. Watching the scale drop made me push even harder. In May, I signed up for my first triathlon in September. I worked hard every day and never quit dieting. I made meals in advance and kept a food log to ensure I wouldn't fall off track.

I went from nearly falling over after 4 minutes on the treadmill to running for 30 minutes at a time, and then I jumped on a bike for 15 miles. I did cardio six days a week and weight training for five. When the week of my triathlon arrived, I went from 290 to 185 pounds. I competed in and finished my first triathlon on September 9, 2012.

Supplements That Helped Me Through the Journey
Morning
Pre-workout
Intra-workout
Post-workout
Mid-day
Night
Diet Plan That Guided My Transformation
Meal 1
  • eggs

    Egg Whites

    3

  • eggs

    Egg

    1

  • oats

    Oats

    1/2 cup

Post-workout
Meal 2
  • spinach

    Spinach

    2 cups

  • chicken

    Chicken Breast

    4oz

  • beans

    Black Beans

    1/2 cup

Meal 3
  • Ground 99% Lean Turkey

    Ground 99% Lean Turkey

    4oz

  • broccoli

    Broccoli, cooked

    3/4 cup

  • beans

    Black Beans

    1/2 cup

Meal 5
  • chicken

    Chicken Breast

    4oz

  • broccoli

    Broccoli, cooked

    3/4 cup

Meal 6
  • cottage cheese

    Cottage Cheese

    1/2 cup

  • eggs

    Hardboiled Eggs

    4

    <
Training Regimen That Kept Me on Track
Day 1: Back/cardio/core
  • Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

    Wide-Grip Lat Pulldown

    4 sets, 12-8 reps
  • Seated Cable Rows Seated Cable Rows

    Seated Cable Rows

    4 sets, 12-8 reps
  • Barbell Deadlift Barbell Deadlift

    Barbell Deadlift

    4 sets, 12-8 reps
  • Lying T-Bar Row Lying T-Bar Row

    Lying T-Bar Row

    4 sets, 12-8 reps
  • Jogging-Treadmill Jogging-Treadmill

    Jogging-Treadmill

    1-2 miles
  • Air Bike Air Bike

    Air Bike

    3 sets, 20 reps
  • Bent-Knee Hip Raise Bent-Knee Hip Raise

    Bent-Knee Hip Raise

    3 sets, 10 reps
  • Decline Crunch Decline Crunch

    Decline Crunch

    3 sets, 10 reps
  • Dumbbell Side Bend Dumbbell Side Bend

    Dumbbell Side Bend

    3 sets, 10 reps (each side)
Day 2: Chest/cardio
  • Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

    Barbell Bench Press - Medium Grip

    4 sets, 12-8 reps
  • Barbell Incline Bench Press - Medium Grip Barbell Incline Bench Press - Medium Grip

    Barbell Incline Bench Press - Medium Grip

    4 sets, 12-8 reps
  • Dumbbell Flyes Dumbbell Flyes

    Dumbbell Flyes

    4 sets, 12-8 reps
  • Incline Push-Up Depth Jump Incline Push-Up Depth Jump

    Incline Push-Up Depth Jump

    4 sets, 10 reps
  • Jogging-Treadmill Jogging-Treadmill

    Jogging-Treadmill

    3-5 miles
  • Bicycling Bicycling

    Bicycling

    15 miles
Day 3: Legs/cardio/core
  • Barbell Squat Barbell Squat

    Barbell Squat

    4 sets, 12-18 reps
  • Seated Leg Curl Seated Leg Curl

    Seated Leg Curl

    4 sets, 12-18 reps
  • Dumbbell Lunges Dumbbell Lunges

    Dumbbell Lunges

    4 sets, 12-18 reps
  • Seated Calf Raise Seated Calf Raise

    Seated Calf Raise

    4 sets, 12-18 reps
  • Jogging-Treadmill Jogging-Treadmill

    Jogging-Treadmill

    1-2 miles
  • Air Bike Air Bike

    Air Bike

    3 sets, 20 reps
  • Bent-Knee Hip Raise Bent-Knee Hip Raise

    Bent-Knee Hip Raise

    3 sets, 10 reps
  • Decline Crunch Decline Crunch

    Decline Crunch

    3 sets, 10 reps
  • Dumbbell Side Bend Dumbbell Side Bend

    Dumbbell Side Bend

    3 sets, 10 reps (each side)
Day 4: Arms/cardio
  • Alternate Incline Dumbbell Curl Alternate Incline Dumbbell Curl

    Alternate Incline Dumbbell Curl

    4 sets, 12-8 reps
  • Close-Grip Standing Barbell Curl Close-Grip Standing Barbell Curl

    Close-Grip Standing Barbell Curl

    4 sets, 12-8 reps
  • Alternate Hammer Curl Alternate Hammer Curl

    Alternate Hammer Curl

    4 sets, 12-8 reps
  • Lying Triceps Press Lying Triceps Press

    Lying Triceps Press

    4 sets, 12-8 reps
  • Triceps Pushdown - Rope Attachment Triceps Pushdown - Rope Attachment

    Triceps Pushdown - Rope Attachment

    4 sets, 12-8 reps
  • Weighted Bench Dip Weighted Bench Dip

    Weighted Bench Dip

    4 sets, 12-8 reps
  • Jogging-Treadmill Jogging-Treadmill

    Jogging-Treadmill

    3-5 miles
  • Bicycling Bicycling

    Bicycling

    15 miles
Day 5: Shoulders/cardio/core
  • Barbell Shoulder Press Barbell Shoulder Press

    Barbell Shoulder Press

    4 sets, 12-8 reps
  • Dumbbell Shrug Dumbbell Shrug

    Dumbbell Shrug

    4 sets, 12-8 reps
  • Front Dumbbell Raise Front Dumbbell Raise

    Front Dumbbell Raise

    4 sets, 12-8 reps
  • Side Lateral Raise Side Lateral Raise

    Side Lateral Raise

    4 sets, 12-8 reps
  • Jogging-Treadmill Jogging-Treadmill

    Jogging-Treadmill

    1-2 miles
  • Air Bike Air Bike

    Air Bike

    3 sets, 20 reps
  • Bent-Knee Hip Raise Bent-Knee Hip Raise

    Bent-Knee Hip Raise

    3 sets, 10 reps
  • Decline Crunch Decline Crunch

    Decline Crunch

    3 sets, 10 reps
  • Dumbbell Side Bend Dumbbell Side Bend

    Dumbbell Side Bend

    3 sets, 10 reps (each side)
Day 6: Cardio
  • Jogging-Treadmill Jogging-Treadmill

    Jogging-Treadmill and Stationary Bike

    30-40 min HIIT training
Day 7: Rest

What Aspect Challenged Me the Most

The hardest part was getting back in the gym. I was one of the most out-of-shape guys in the gym. It was hard for me to get on the treadmill, pour sweat, and struggle to breathe after a short while. I was embarrassed by the small weights I had on the bar. But in time, things started getting easier and I just kept pushing forward.

My Future Fitness Plans

My goals are to keep working hard and bettering myself every day. I hope to start adding mass and strive to put on 15-20 pounds of muscle. It will be tough, but I look forward to the journey. I couldn't have accomplished what I did without the support of my friends and family and the great help and supplements I received from Bodybuilding.com.

Suggestions for Aspiring Transformers

Make small goals for yourself in realistic times and keep giving yourself something to work for. Don't be like I was at first—don't care what other people in the gym might think of you. Everyone is there for the same goal: to stay or get in shape. Make a meal plan and go into the day knowing what you're going to eat.

How Bodybuilding.com Helped Me Reach My Goals

Bodybuilding.com helped me tremendously. I read the articles for hours on eating and proper nutrition. I also read other body transformations and saw what worked for them. I compared what worked for them with what I was doing. It was helpful to get product reviews from other users to see what works or tastes best.