12 Weeks To Your Future Physique: Before & After Pictures

Check out the proper way to take your before and after pics to help build your motivation.

The clients I have pictured below are people who used my challenge as a means to change themselves for the better physically and mentally. I didn't want add so many images that I had to categorize, so I have only added pictures of people who wanted to lose body fat and build muscle, and those who had not weight trained and followed a fat loss diet before (except for me).

All of these dedicated people weight trained three times per week, ate 5-6 meals and conducted cardiovascular exercise on a daily basis for only 12 weeks. I ask you to closely look at these "winners" and decide if you would like to join them. I really hope you do and I would encourage that you ask others to join you on the road to physical success.

My Transformation

Author Kris Gethin

I began my 12 week challenge due to the massive weight gain I encountered after I had injured my back (I was diagnosed with a severe curvature of the spine). My asthma was extremely hard to deal with due to my weight gain which motivated me further to participate in this challenge.

I lost a total of 61.6Ibs during the 12 weeks. I felt much less pressure on my back, joints and lungs and had much more energy to participate in sports and daily tasks.

Increasing Lean Muscle & Burning Fat

This person's wish was to increase lean muscle and burn some pounds of fat so he could play Cricket at a higher level than previous. As he progressed through the challenge, as did his abilities to play Cricket at higher levels previously unexpected.

A total fat loss of 18 lbs helped unburden his speed and accuracy.

Stress Management

Mick had recently gone through a divorce and the stress of court settlements and the pressure of his car sales garage drove him to bad eating and alcohol habits.

At 48 years old, Mick started to manage his stress with much more complacency and his physical transformation literally changed his life. He has devoted himself to a lifelong commitment to healthy eating and exercise habits which he believes has saved his life.

Preparing For Australian Rules Football

Andrew is an accountant who desperately wanted to increase his muscle size and lose fat to increase his fitness for the upcoming trials of an Australian Rules football team. He had previously torn his shoulder rotator cuff and was unsure of his ability to train and participate in such a physical sport.

His rotator cuff healed from the strength increase of the weight training and his fitness levels increased dramatically once he had lost the 29Ibs of fat that had previously slowed him down.

Recovering From A Severe Attack

The truck driver in these images had previously been shot and beaten viciously with a baseball bat. He had many broken bones that had been either screwed back into place or were supported with metal rods.

The transformation he endured was remarkable considering the uncomfortable circumstances of the previously broken bones and the recent unfortunate separation of his marriage. He is now much stronger and has much less pain in his newly conditioned physique.

Getting Past Social Pressures

The social pressures of eating and drinking had taken its toll on this client and his weight had started to increase dramatically, putting an enormous amount of pressure on his heart. He could barely walk after his first leg workout but was running on a regular basis after his weight loss 38 lbs.

Some Extra Cardio

Nick is of Russian decent and liked the odd vodka here and there. Unfortunately his drinking habit got him into trouble when he was breathalyzed and stripped of his driving license.

Through my guidance and Nick's determination he managed to obtain an amazing physique everyone envied and would normally be seen on a someone who had been training for several years. I am sure that the extra cardio of riding his bike to work and to the gym was only to his advantage.

Doing Whatever It Takes

Matt was reading about me on a brochure whilst he was in a burger house eating a greasy burger and fries. He was only in his mid twenties and had lost all hope to get a defined physique. He came to me with a deposit for the challenge knowing that he may change his mind to participate the next day.

One week later he began his transformation quest to build as much muscle as possible and also get as lean as possible for the upcoming summer. He removed and fitted kitchens for a living and one day stood on a board with a nail protruding from it. He later went to hospital with a nail imbedded through his foot, but such was his motivation and determination to do "whatever it takes" he showed up to the gym the very next day. His amazing transformation later gained national wide attention on T.V.

An Amazing Six Pack

Nicola only wished for one thing and that was to have a six pack. She had completed thousands upon thousands of abdominal exercise at home with no joy, simply because her diet was mapped out incorrectly.

After her 12 weeks, not only did she have an amazing six pack (that she show's off at every opportunity) but she also had developed shapely arms and shoulders that people literally stop and stared at.

Mother Of Four

The woman in this picture is a mother of four and who previously thought it would be impossible to transform herself due to her work and commitments to her family. As soon as she had gathered her motivation to manage her time, her amazing transformation evolution ensued. The weight loss of 39.6 pounds sparked vibrancy in herself and passed it along to the people around her.

Losing The Pain In The Back

The hairdresser in this picture was sick and tired of being on his feet all day and having to deal with the increasing amount of pressure placed on his back. His stomach was the place of concern and the origin of the stress on his back.

He was of Lebanese decent and his diet was typically high in fats and starchy carbohydrates. He refused to give into constant social pressures of eating traditional family foods at gatherings and followed the eating habits prescribed in this guide. He lost 42lbs... and the pain in his back.

Losing Fat

Numerous attempts to lose fat had failed for Colleen. She had come to the conclusion that her father was heavily set and she had inherited the genes of her father.

With a 100% commitment to the Future Physique guide she eradicated the "Cottage Cheese" appearance from her thighs and buttocks and displayed the genetic heritage for a breath taking body. The shape to her upper and lower body was so amazing following her transformation that she entered into the state title figure competition. She finished runner-up missing the victory by one point.

Gaining A Six Pack & Increasing Muscle

Tony is a real estate agent and at 49 years old wanted to look fantastic at 50. His Birthday wish was to gain a six pack and increase muscle everywhere on his 6'2" frame.

Although Toney had some low points when his cravings for sugary sweets got the better of him he quickly put them behind him and got straight back on track. He got all of his Birthday wishes granted and was ecstatic of his new lease of life.

Getting Back To Teenage Physique

Peter's weight had piled on as he entered his thirties and was determined to get back the physique he once had in his teenage years when he was very active in sports.

He is a very successful lawyer and proudly drove a bright red Ferrari and he wanted a physique to match the immaculate body on his car. 12 weeks later he was the owner of a body which he was now more proud and grateful for than his previous pride and joy.

Dealing With Blood Pressure & Cholesterol Levels

Patrick is a warehouse worker, and although his job is physically demanding his diet consistently let him down and reeked havoc on his blood pressure and his cholesterol levels.

Following the 12 weeks his doctor was amazed that both levels had reduced dramatically and his fitness levels had risen so high in such a short period of time. He currently participates in his new found hobby 5 night per week - Kickboxing.

Stay At Home Dad

Appi is a stay at home father of three children and was on a consistent diet of chips and beer for the most of the time. On other occasions he would indulge in the fatty Maori foods that he had grew up on. I had never encountered someone so dedicated to change. One of his children had once commented on his overweight appearance which seemed to hit all the buttons necessary to motivate him towards the unbelievable transformation that was weighting for him.

Change he did, sweat pored of him every time he did cardio, not once did he go over his 3 hour grazing interval and not once did he move away from his goal and give in to any temptation. His dedication was as hard as steel. Its no wonder he lost an unbelievable 77lbs.

Transformation Testimonials

Dickran Yakenian

Name: Dickran Yakenian
Age: 24
Suburb: St John's Park, NSW

Dickran was extremely overweight following a sedentary desk job and diet made up of fast food. He used his friend's taunts and disbelief of the Future Physique success as extra motivation when his chips were down.

He ate every meal expected of him and forced more expectation of himself every time he stepped into the gym. His transformation was so great the he won the Body for Life Challenge in Australia and reaped extra rewards for his extra motivation not to give into his weakness - Crispy Cream Donuts . Dickran lost 65.12Ibs durin the 12 weeks.


Please could you give an insight into your pre-challenge history? i.e. eating habits and exercise (if any)

Prior to the challenge, I weighed about 110Kg. My exercise routine was almost non-existent. My eating habits were quite healthy, or so I thought, consisting of almost oil-free and fat free cooking. I did however eat excessive amounts of carbohydrates, consisting of rice, bread and diary products. A couple of years before the challenge this would have been alright since my employment was labor intensive. However, ever since my new office job, my weight exploded.

What made you want to change your appearance and bad eating habits?

I was coming to a point in my life where my fitness levels were so bad that I couldn't do anything for a long period of time. I was constantly lethargic. A couple of weeks before I started the challenge I was playing volleyball. I only lasted a half hour and I was out of breath for an hour afterwards that was my wake up call. It was time to change my outlook on life.

What obstacles did you come up against during the challenge?

Other than the fact that I was overhauling my whole lifestyle, eating habit and exercise habit, I'd say my biggest obstacle was the lack of support from my friends. My friends initially tried to discourage me from doing the program, saying that it was a waste of money and time.

Then when the results began to show, they began to say that I was crazy for sticking to such a strict regime. Jealousy seemed to be rampant among my friends. I must admit though that if the tables were turned, I'd feel the same way.

What was it that kept you motivated not to give in to cheat foods and hitting the snooze button in the morning?

The fact that I actually felt both physically and mentally better every week. To me, not eating such things as chocolate, kebabs or drinking alcohol was a small sacrifice compared to the benefits I was reaping. I was not about to give these up by cheating or sleeping in.

When you finished the 12 weeks, how did you feel and what went through your mind when you first saw your before and after pictures?

I actually felt great, exhausted, but great. I was shocked by my before photo's. I could not believe that I had let my body get so far. The period between week 1 and week 12 felt like a life time, so it was impossible for me to believe that I had been 110Kg.

Since finishing, what changes have you experienced mentally and physically?

The biggest change has been an increase in my self confidence. I am much more active, happier and physically fitter than I have ever been in my life. That in itself is enough for me. But I have also become healthier, my cholesterol and blood pressure has been lowered and the pain in my back from a previous work injury has disappeared.

What would you say to someone who is considering taking up the challenge?

Go for it, it would probably change your life. But you have to be mentally and physically prepared for this challenge. Nothing worthwhile in life comes easy.

Isaac Hinds

Name: Isaac Hinds
Age: 23 At Time Of Transformation. I will be embarking on another challenge on bodybuilding.com this year.
Address: Denver, Colorado


Please could you give an insight into your pre-challenge history?

I was always skinny in high school and it was a struggle for me to put on weight. I wrestled at the South Dakota State Wrestling Tournament my senior year at 135lbs. I then went into the Army National Guard where I put on some muscle but there it was eat whatever you could. I weighed about 160lbs when I left Basic Training and in great shape. I went on to attempt to play college football and quickly realized it wasn't for me.

I transfered to an art college where I went to school 8:30am-4:30pm. I would then work a computer production job where I'd eat vending machine food and lots of Top Ramen. Taking a job at an advertising agency led to more poor eating habits and I woke up one day weighing 230lbs and 23% bodyfat. I guess eating at Burger King every morning does that to you. I had stopped working out and had become a slug in front of a computer.

What made you want to change your appearance and bad eating habits?

I saw a segment on the local tv station where a woman had won the Body-for-Life challenge. She was a single, working mother who made an incredible change. It was then I thought if this lady can do it what excuse do I have. I was living in Omaha, Nebraska at the time and my hibernation and packing on the winter fat (year round) needed to end.

A friend mentioned the book Body-for-Life the very next day and I knew I had to do it. I was tired of having to buy new jeans and I was on the verge of needing a man-ziere.

What obstacles did you come up against during the challenge?

I was busy all the time - always in client meetings or on the go. That was my excuse for not exercising but it quickly changed. I had also needed to adapt a new way of eating. Smaller portions, multiple times a day. That was a foreign concept to me at the time.

I gave up partying with friends and when I went out I'd drink water while they sucked down the vodka. Everyone in the office thought I was joking and it was just another New Year's resolution, until they saw the weight begin to melt off around week 4.

What was it that kept you motivated not to give in to cheat foods and hitting the snooze button in the morning?

It was all mental. I made up my mind that nothing would stop me. There are a million things that can stop you if you let it. Someone trying to bring you down or get you to cheat. My motivation was that I owed it to myself to lose the weight but I also had an entire ad agency watching me.

I also maintained a web site which held me accountable and knew once I committed I couldn't turn back. The healthier I ate and the more I worked out the better I felt. I loved the feeling of not always being tired and being able to fit into smaller clothes.

When you finished the 12 weeks, how did you feel and what went through your mind when you first saw your before and after pictures?

I felt awesome. I was so stoked to have made it so far. I took professional photos where I shaved, tanned and that was a little freaky and looking back now, I had no clue what I was doing. Keep in mind I wasn't competing in a bodybuilding show but simply a transformation contest. I'd dropped down to 183lbs and looked and felt great.

Since finishing, what changes have you experienced mentally and physically?

There was a feeling, now what? I maintained the healthy lifestyle but not as strict. That's been 8 years almost to the day since I started my first transformation. Since that time I've gotten involved in the fitness industry and made it part of my life. I've competed twice in bodybuilding competitions as challenges to myself and it was a learning experience.

Since my last competition I've been traveling and photographing bodybuilding shows a great deal, which has been my excuse for not being in the gym as much. I'm committed to doing another 12 week challenge to get back into shape. Mentally I feel so much better when I'm working out and in shape. Physically I look better and the ladies love a six-pack (not beer fellas).

What would you say to someone who is considering taking up the challenge?

Nike encompasses the train of thought with... JUST DO IT. We're all busy, we all have something that we can use as an excuse but there is a way. Set a goal and stick to it, you'll be surprised how much it carries into your every day life.


Can you imagine the sense of fulfillment of joy of looking into the mirror and the reflection that is staring back at you has the body you have always dreamt about? This can feel better than winning the lottery only it doesn't come by luck; it comes solely down to you. Remember, if you have done what you have always done, you will get what you have always got, so if you think its time to change, its time to turn the page.

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