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Rooz Kheirabi Lost 116 Pounds And Went On To Compete!

Rooz was unhappy with his appearance and wanted to make a permanent change to his lifestyle. See how he changed his fate and completely transformed himself!

Vital Stats

Name: Rooz Kheirabi

BodySpace: rooznet

Rooz Kheirabi Rooz Kheirabi


298 lbs
Body Fat:


182 lbs
Body Fat:

Why I Got Started

My lowest point would be the day I couldn't find any pants to fit me under size 40. I didn't want to buy size 40 pants. I was hitting 300 pounds and I was to prideful to go to "big and tall." So I kept pushing to buy either 40/34 or tight 38/34's. I cried while I was in Macy's going through the different racks trying to find something that fit me. I remember coming home, looking in the mirror and wondering if this is it. I was living in an apartment without any windows. It was a converted 2-car garage. I was working 15-17 hours per day, 7 days per week. I was eating badly and to make it worse, I was eating badly at the WORSE possible times. I would always be on the road from one job to another, so I wouldn't bother pre-packing or planning my daily nutrition. I would have 2 slices of pizza on the run while going to my next job.

The tipping point would be the fatty liver scare. On a routine doctor visit he told me I have hepatitis. Later I found out I have high levels of fat in my liver. The doctor had me do a few tests and scans on my liver and it was mostly because of my weight. I never drank or smoked until then. I only started drinking socially after I turned 30, and this was back in 2005 when I was 26.

So a lot of things came together at the beginning of 2006. By the end of 2005 I paid off close to $50K in debt (credit cards, college loans, IT certifications). I've always been a goal-driven person, and that was the goal, to pay everything off and start my life fresh. I also finished my undergrad degree online in IT network management. So after graduating in January of 2006 and for the first time seeing zero's all through my credit cards and college loan bills I started looking at the other things in my life that needed improvement. I always put working out aside because I couldn't do work, school and the gym together. So when school was over, I decided it was time to start.

I've Always Been A Goal Driven Person
+ Click To Enlarge.
I've Always Been A Goal Driven Person.

How I Did It

When I tell you things just came together, I'm not kidding, a few weeks after this stuff happened, I received an advertisement for Planet Fitness and their $10 a month program. So I signed up and started working out. At first I knew nothing, so I started with the basics to weight loss - cardio and high reps. I learned that by doing online research and asking around. I would wear thick sweat pants and shirts and do the elliptical for an hour to 2 hours per night. In the beginning I couldn't go longer than 30 minutes, but I slowly built up the stamina. I then started light jogging (I've always had knee problems) and I remember I couldn't even jog at a 5 speed for 1 lap. But after about 2 months, I was up to jogging 1-2 miles at 5-6 mph speeds. I also fixed up my eating, but at that point I had zero knowledge of nutrition and other stuff related to healthy eating and how the body works. So I started with what "seemed" healthy. I would have a Muscle Milk shake 3-4 times per day. I would have tuna cans or tuna packets for lunch. In a way I cut out carbs and stuck to a high protein diet. After about 6-7 months I was down to about 230ish.

I met a girlfriend around then and my weight loss took a break for close to 2 years and I was able to hover around 220-240 during that time. I met my trainer at my sister's birthday party and as I always promised myself that I would get myself a trainer if I hit 220-230 I decided to start working with him. I would drive an hour each way, twice per week to work out with him. I wanted to learn everything there is to this stuff. After I broke up with my GF, I started working out harder to help with the break up and my weight started to drop even lower and I was hitting new lows. My trainer helped me learn almost everything there is to know about nutrition and weight training. I did plenty of research and reading and even started studying for my NFTP certification.

I Would Drive An Hour Each Way, Twice A Week To Workout I Would Drive An Hour Each Way, Twice A Week To Workout
+ Click To Enlarge.
I Would Drive An Hour Each Way, Twice A Week To Work Out.

Around the end of 2008 I saw a close friend do a natural bodybuilding competition and I thought to myself "If he can do it, I can also." So for years the "I can never be like that" comment to the guys in fitness magazines and videos was forgotten and I set my goal. My personality is such that when I set my sights on something, it's game. So I decided to train and diet for a natural competition in 2009. I was able to go from about 220 in august of 2008 down to 182 in June of 2009 when I stepped on stage and came in 3rd place at the NY INBF Hercules. I really believed I would come in first. I had great overall conditioning, and great legs. But my upper body was not huge. So coming in 3rd burned a lot and I set my sights on the same competition for next year (2010).

I ate like crazy, lifted heavy and mostly doing the 5x5 or 5&dime routine. I competed again this past June and came in 4th. So now I'm basically looking for a new goal to work towards and stay in shape. I do a lot of biking, I have a semi pro road bike that I ride on the west side or different trails up in Westchester. I was also thinking of getting into boxing, not MMA, but traditional style boxing.

In July of 08 I met AJ, my trainer (, at my sister's birthday party. AJ is a professional trainer and nutritionist who also trained my sister. I noticed how much weight my sister lost and how toned-up she had become, so I promised myself then and there I would get myself to 225 pounds and as a prize would start working with AJ to drop more weight and get into better shape. I always wanted to hire and work with a personal trainer, but the financial burden was too much to take on in the past. As the years went by, my financial status improved and I realized the benefit of investing money into my own body and health would be far more beneficial than spending on frivolous and materialistic things. On that note, I contacted AJ for consultation and a trial workout, but after the first session I was in love with AJ's methods and knowledge and I realized he was worth the investment, as I was walking out of the gym a stronger and more motivated person. AJ not only trained me within the gym, he also gave me the information toward developing a healthy lifestyle.



I have roughly 180-185 pounds of lean muscle. I ate 200-250 grams of protein a day. For my competition I followed the keto diet, starting with TKD and then full keto 6-8 weeks before the competition. A sample diet would be:

Meal 1:

Meal 2:

Meal 3:

Meal 4:

Meal 5:

If it was a lifting workout day, I would have the Whey as Meal 4, and a Whey/ Waxy shake as meal 5. Because of my work, it's easier to just portion 2 scoops in zip lock bags and put a bunch of them in my backpack.


In the beginning I barely knew how to work out, but with all the knowledge I've gained, I primarily stick to the 5x5 workout for about 4-5 weeks, and then I do a 2-3 week of high rep low weight muscle shock.

Superset - Two exercises are performed consecutively without any rest.
Failure - That point in an exercise at which you have so fully-fatigued your working muscles that they can no longer complete an additional repetition of a movement with strict biomechanics. You should always take your post-warm-up sets at least to the point of momentary muscular failure, and frequently past that point.

Day 1: Chest/Triceps




  • French Press: 5 sets of 5 reps
  • Triceps Pushdown: 5 sets of 5 reps

Day 2: Back/Biceps




  • Dumbbell Hammer Curls: 5 sets of 5 reps
  • Weighted Incline Sit-ups: 3 sets to failure

Day 3: Shoulders/Triceps




  • V Bar Tricep Pushdown: 5 sets of 5 reps
  • Dumbbell Kickback: 5 sets of 5 reps

Day 4: Cardio

Day 5: Full Body

  • First 2 weeks of month: repeat Back/Biceps
  • 3rd week of month: repeat Shoulders/Triceps
  • 4th week of month: Legs
  • Squats: 5 sets of 5 reps
  • Quad Extensions: 5 sets of 5 reps
  • Hamstring Curl: 5 sets of 5 reps
  • Weighted Lunges: 5 sets of 5 reps

Day 6: Cardio

Day 7: Rest

Suggestions for Others

These sound cliche but they work.

  • Set short, medium and long range goals.
  • Award yourself regularly.
  • Don't be too hard on yourself.
  • Accept a slip up and use it to motivate you to work harder.
  • Look at the big picture and plan ahead.
  • Get into routines, the more repetitive it becomes the more you will get used to it and the more it will become normal and second nature to you.

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