WEIGHT 240 lbs
BODY FAT 27.8%
WEIGHT 205 lbs
BODY FAT 8.4%
Why I Got Started
For as long as I can remember I’ve been involved in sports and working out. I received a scholarship to play baseball in college, but was always plagued by injuries.
After college I moved to South Carolina and went back to school to get my master’s degree in Health & Physical Education. This is when my passion for health and fitness came alive.
Health and fitness is something that has always intrigued me. I have always enjoyed working out, so I joined a local YMCA and soon landed a part-time job as a wellness coach/personal trainer.
From here, I began researching different lifting styles, nutrition and supplementation, learning how the body works and helping others become physically fit; it all came so naturally.
The human body is an amazing machine. As I continuously strive to achieve a bigger, more symmetrical body, that challenge keeps me motivated on a daily basis.
I’m now a full-time employee of the Anderson Area YMCA as the Fitness/ Swim Coordinator and personal train many clients. With the information that I’ve learned through education, training and personal experience, I’m now in a position to pass this along to other people in order to help them achieve their fitness goals and that is such an intrinsic reward for me.
How I Did It
In 2011 I was recovering from a torn ACL and MCL, medial/lateral meniscus tears. Prior to this trauma, I had signed up for a Half Ironman, which I completed August 13th, 2011. Afterward I was left without any new goals, I didn’t have a plan or direction on what was next. So I began to eat whatever and whenever I wanted.
My workouts were not structured and before I knew it, it was January 1st and I was almost 240 pounds and out of shape! A change needed to be made. I stumbled upon Kris Gethin’s 12-week Hardcore Program and then discovered the ON 100K challenge on Bodybuilding.com and my transformation began.
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Throughout this transformation my body changed A LOT! My starting weight was 239.6 lbs, with 27.8% bodyfat. I weighed in on April 12th at 205.2 lbs and had my bodyfat done Monday the 9th and finished with 8.4%. So, I lost a grand total of about 35 lbs and 19% body fat.
Needless to say, I made a commitment for 12 weeks to completely transform my body, and now I’m a new man! I controlled my environment, ate the meals, did the cardio, and pushed myself harder than I’ve ever pushed myself before in the gym. I felt amazing. My motivation continuously came from the progress and results I was getting from this program.
Things such as seeing my strength go up, physically seeing the results, watching the weight and body fat drop; this all outweighed the criticism, skepticism or people making fun of this program because I did it and no one can take that away from me.
Even though I’m finished with this transformation, I made it a priority to have new goals in place. My future goals are now to get up on stage and compete. My new goal is the 2013 NPC Palmetto Cup here in South Carolina.
I still have a lot to learn: posing, contest prep, etc, but by doing this program I have learned several tools that will help achieve this goal. With hard work and dedication I believe I can get up on stage next year and compete, not just to “do-it,” but I want to compete and win!
I truly believe you can take your body to another level and maximize your gains by having a solid nutrition plan in place first, and a sound supplement regimen second. Supplements are meant to help overcome a deficit in your program, NOT replace actual food.
I’ve always been a big believer in supplementation, and have always stuck with basics such as: a good multivitamin, fish oil, whey and casein, creatine, and a pre-workout drink. But during my transformation I was introduced to some new supplements, which gave me great results.
These supplements provided nutrients that my body needs to be effective and efficient throughout the entire day.
Upon Waking, Pre & Post Workout, Before Bed
With Meal 1
30 Minutes After Meals 1 & 3
With Meals 2 & 4
With Meal 8
Nutrition is probably the single most important thing you can improve or change when doing a transformation or wanting to live a healthier lifestyle. I’m a big believer in eating good portioned meals, not snacks throughout the day (snacks only if I get in a bind).
Aim to eat clean foods rich in protein, carbohydrates and fat every 2-to-3 hours. This will keep that metabolism firing throughout the entire day.
My nutrition plan was based on the Kris Gethin 12-Week Hardcore Trainer so I didn’t get any sugar, fat or cheat meals. I tried to eat 8 meals per day during my transformation, but no snacks! One thing you might notice when you look at my meal plan is I don’t eat red meat.
I have never eaten steak in my life, matter of fact I’m probably the pickiest eater on BodySpace! Not to bore you, but I’ve never eaten a hamburger in my life (not kidding), ham, steak, pork loin, beans or soup. Spices… Huh? Ginger, cinnamon, Cajun mix, cayenne pepper, Mrs. Dash or mustard seed were nowhere to be found in my kitchen until I began this program.
But now my taste buds have come alive and I absolutely love cooking with spices. As Mrs. Dugdale says, “It’s all about the spices.” AMEN!
Meal 4: Post Workout
Note: Throughout the 12 weeks my carbohydrates were reduced periodically.
I’m a big believer in keeping it simple! The basics have always worked extremely well for me and have given me the best results. I do believe in changing up my routine, such as the sets, reps, bars, dumbbells, but sticking to basic exercises works best for me.
I lifted each muscle group once every six days, which was a great split for me because it allowed enough time in between workouts to rest and recover before the next workout.
I’m also big on feeling the mind to muscle connection. Keep the intensity high while using strict form and you will get the results you’re seeking.
Basic facts about my training:
Day 3: Rest/Double Cardio
Day 6: Rest/Double Cardio
Suggestions For Others
Whether you’re doing a 12-week transformation or starting a new journey to better health, you can do it! If you commit yourself and control your environment, you will blow your mind at what you can achieve.
Here are some things that helped me achieve my transformation:
- Set both short-term and long-term goals.
- Planning and preparing ahead of time is key.
- Write down everything! Weigh those meals, document each exercise and rep, and always make notes as you progress.
- Be consistent with your meals, workouts and supplementation.
- In the words of Kris Gethin: “Control your environment!”
I want thank my family, friends, and co-workers at the YMCA, especially Matt Helton who helped me dial in the last two weeks of the transformation.
Next, I want thank Kris Gethin for sharing his transformation and the day-by-day videos. Big thanks to Bodybuilding.com and the BodySpace nation – you all make a difference!
Finally the biggest shout out to my best friend Keri McMahon (my girlfriend). Without the continued support from everyone through the last 12 weeks none of this would have been possible.
With that, thank you all so much!
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