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Transformation Of The Week - Etienne D'Alfonso.

Etienne was not happy when he realized he was gaining to much weight. He did not like it and did not think it was right. Here he will share some of his story and a sample workout and meal plan.

230 Lbs
173 Lbs.

    Name: Etienne D'Alfonso
    Location: I am from Malta and I live in Marsascala
    Web site:
    Years Bodybuilding: I started to do cardio exercise to lose weight 1 year ago but I have been lifting for about 11 months.
    Favorite Body Parts: Chest, bicep
    Favorite Exercise: bench press and incline bench press with dumbbells
    Favorite Supplements: protein powder
    Hobbies: martial arts, bodybuilding, chatting and lift weights.
    Favorite Bodybuilders: Arnold Schwarzenegger and big Ron Coleman.

When I started my diet in June 2003 I was about 230 pounds (105 kg). Now June 2005 I am 173 pounds (78kg). I never measured my body fat

Why You Got Started?

I always loved bodybuilding, and from the age of 4 I wanted to be just like Arnold (it is a little funny but it's true).

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I Always Wanted To Be Arnold.

Until 9-years old I was very skinny, but then I started to get fat and at the age of 16 I weighted 225 pounds. That was to much for a boy of that age, so I began to get worried about my weight.

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At 16 I Began To Worry About My Weight.

At this point I got interested to join a gym, and that is what I did. I joined a gym and from the first day till now I enjoy every minute of training because "hard work = great results." I enjoyed that feeling. In the beginning I was doing only cardiovascular training and after I lost some pounds I started to lift some light weights.

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"Hard Work = Great Results!"

How You Did It?

I did it because I believed in myself and I made a challenge with my family that I will lose weight and gain muscle (this is funny but it's true). I found help from the gym instructors; they gave me diets and routines to help me lose weight fast.

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I Found Help From The Gym Instructors.

After I started the diet I measured all my bodyparts to see if I was making changes. This has really been working because the more results I see the harder I train.

To be successful you need to believe in your self and don't waste time cheating.

What Supplements Did You Take?

For me supplements are a waste of money. I didn't take many supplements. The only supplements that I took and found helpful is protein powder. I only used protein powder because I want to be as natural as possible.

Suggestions For Others...

My suggestion to the others is that when you plan a goal don't ever give up until you achieve it and don't waste time cheating yourself. Remember this - The harder you work, the more results you will see! Again ... HARD WORK = GREAT RESULTS!

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Don't Waste Time Cheating Yourself.

If you want some fitness information you can find it at my site:


Here is a simple diet that I used:


  • Meal 1: Cereal with skimmed milk (preferably special K or Fruit n fiber)
  • Meal 2: 2 oranges + light yogurt
  • Meal 3: 1/2 chicken breast + salad and 1 potato
  • Meal 4: banana
  • Meal 5: 150 grams pasta with plane salsa (salsa pronta)


  • Meal 1: Cereal with skim milk (preferably special K or Fruit n Fiber)
  • Meal 2: 1 big fruit cane (peach)
  • Meal 3: 1/2 chicken breast + 100 grams rice and 2 egg whites
  • Meal 4: 2 kiwi
  • Meal 5: 200 grams red meat + broccoli


  • Meal 1: Cereal with skimmed milk (preferably special K or Fruit n fiber)
  • Meal 2: banana
  • Meal 3: rice 150 grams with mixed salad
  • Meal 4: apple
  • Meal 5: fish + salad (take one of your favorite fish, however merluzz* is more nutritional)
    * Merluzz is a type of North Sea fish


  • Meal 1: Cereal with skimmed milk (preferably special K or Fruit n Fiber)
  • Meal 2: 2 kiwi
  • Meal 3: 4 slices brown bread + mixed salad or white tuna n'brie
  • Meal 4: 2 oranges
  • Meal 5: 1/2 chicken breast + 2 potatoes + 2 egg whites


  • Meal 1: Cereal with skim milk (preferably special K or Fruit n Fiber)
  • Meal 2: banana
  • Meal 3: tuna n'brie + 150 grams rice + *corn and peas (* if you want)
  • Meal 4: Apple + light yogurt
  • Meal 5: 150 grams pasta with plane salsa

My Workout Routine

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