Body Transformation: Christian Robinson Body Transformation

Christian had a typical unhealthy lifestyle - poor sleep habits, bad nutrition and no exercise. Sick of being fat, he hit the gym and lost 103 pounds!
Editor's Note: Everyone is different and these results may not be typical for the average person. To achieve these results you need to be willing to put in the work both in the gym and in the kitchen. Use this transformation for motivation for you to make the changes you want!

Before Stats

  • 18
  • 297 lbs
  • 6'4"

After Stats

  • 21
  • 194 lbs
  • 6'4"

Lifestyle Prior To Change

What was your lifestyle prior to your transformation?

I am a music major, so I practiced trumpet all day. I'd wake up, eat a Poptart, and go to rehearsal. Then at school I’d get a pretzel or coffee in the morning before lunch. After lunch in school, I'd come home to eat whatever I wanted when the school day was over (frozen pizza, fast food, order pizza). For dinner, I’d eat mostly meat, second helpings of everything. Ice cream or some type of dessert was eaten most nights. I never exercised. I would try and run maybe once a week, but never stuck to it. I paid no attention to calories, nutrition, healthy habits or anything!

What was your low point or turning point?

Realizing that I had to buy my clothes on the Internet, being out of breath most of the day, sweating a lot. I was sick of always being the fat kid, made fun of, picked last, etc. I wanted to be athletic. I wanted to attract more members of the opposite sex. Yeah, that was a big turning point. Once I got to college, I realized it was my chance to change myself to prepare for the real world. I wanted to show my family and friends that I could once and for all really change my habits.

Christian RobinsonWere there any unique challenges or circumstances that made your transformation particularly difficult?

Yeah. Trying to fit in a steady workout routine on top of all of my classes, rehearsals, and hours of practicing as a musician each day! I had to make time to workout. Instead of my old habits of staying up till 2am and waking up at 7am for class, I trained myself to go to bed before 11pm, trying to get those 7-8 hours of sleep. Then I trained myself to start waking up earlier to get in a good workout in the mornings.

What was your transformation timeline?

  • Transformation Start: First year of college.
  • Milestone: Joining the Marching Band.
  • Milestone: Starting to run every day.
  • Milestone: Starting to eat fruits and vegetables with each meal.
  • Milestone: Keeping track of what I eat combined with a regular fitness program.
  • Transformation End: Summer of 2011 (Still Transforming myself to build more muscle!).

Christian's Training And Cardio Approach

What was your weight training approach and split during your transformation?

At the beginning, I simply ran 5 days a week, 2-3 miles a day. No weights, nothing. I wanted to burn fat! (If I could go back, I would have incorporated a solid resistance routine). What got me to where I am today is a combination of Circuit Training with High Intensity Interval Training.

  • Monday - Circuit Training. 19 different full body exercises that work each muscle, as well as the core. I did each exercise for 10 reps or 30 seconds. Change it up! Do the circuit in reverse, or arrange the exercises differently! Always change it so you don’t get into a routine.
  • Tuesday - High Intensity Interval Training. 5 minute warm up to get the heart rate up, and 20 minutes of solid intervals. Sprints, bike, swimming, any type of cardio. 30 seconds high intensity followed by 1 minute low intensity. Change it up! Don’t sprint every day! Do the bike, elliptical, treadmill, or rowing machine. Change it up to create a workout you look forward to.
  • Wednesday - Circuit Training. 19 different full body exercises that work each muscle, as well as the core. I did each exercise for 10 reps or 30 seconds. Change it up! Do the circuit in reverse, or arrange the exercises differently! Always change it so you don’t get into a routine.
  • Thursday - High Intensity Interval Training. 5 minute warm up to get the heart rate up, and 20 minutes of solid intervals. Sprints, bike, swimming, any type of cardio. 30 seconds high intensity followed by 1 minute low intensity. Change it up!  Don’t sprint every day!  Do the bike, elliptical, treadmill, or rowing machine. Change it up to create a workout you look forward to.
  • Friday - Circuit Training. 19 different full body exercises that work each muscle, as well as the core. I did each exercise for 10 reps or 30 seconds. Change it up! Do the circuit in reverse, or arrange the exercises differently! Always change it so you don’t get into a routine.
  • Saturday - High Intensity Interval Training. 5 minute warm up to get the heart rate up, and 20 minutes of solid intervals. Sprints, bike, swimming, any type of cardio. 30 seconds high intensity followed by 1 minute low intensity. Change it up! Don’t sprint every day! Do the bike, elliptical, treadmill, or rowing machine. Change it up to create a workout you look forward to.
  • Sunday - Rest.

Christian Robinson

Please detail your cardio approach during your transformation?

At first, all I did was run. 5 days a week. That’s it. Once I educated myself more and hired a personal trainer, I was created a full body circuit training routine as well as an interval training routine. Interval training is best in my opinion because you get a great workout in less time than traditional running on a treadmill. You also shed more fat, and more calories. It also builds explosiveness.

Please list 3 things you learned about exercise, weight training and/or cardio during your transformation that helped you succeed:

  1. Don’t overtrain!
  2. Make sure to incorporate weight training with cardio training.
  3. Get into a routine, so it becomes a lifestyle.

How are you currently training, and has your training changed since the completion of your transformation?

Currently I am doing the workout I listed above. I try to rotate it frequently in terms of exercises I do, as well as ways to do HIIT.

Christian's Diet And Nutrition Approach

What was your diet/nutrition approach during your transformation?

6 small meals a day. I eat carbs/protein/fruit in the morning after my workout (more carbs than protein after the workout). Later in the day, I’d move to veggies with meals and less carbs. I would drink a protein shake before bed each night.

Christian RobinsonCan you provide us with a sample eating plan (please be specific):

  • Meal 1: Mass Gainer protein shake with a banana.  
  • Meal 2: Oats with milk, peanut butter, and an apple.
  • Meal 3: Turkey or tuna sandwich, bowl of broccoli and a handful of almonds.
  • Meal 4: Greek yogurt, granola, can of tuna.
  • Meal 5: Chicken breast, bowl of broccoli, sweet potato.
  • Meal 6: Protein shake.

Were there any diet/nutrition mistakes you made that you learned from?

Yes! Don’t be obsessive about counting calories. I was OCD about it, and it almost ruined a lot of relationships with family and friends because of it. The thing that’s important is to focus on serving size, and nutrients. Count calories when trying to lose weight, but in the long run, you should really focus more on serving size, and knowing what foods are good and bad for you.

Please list 3 things you learned about diet & nutrition during your transformation that helped you succeed:

  1. Eat fruits in the mornings, veggies later in the day.
  2. There is no such thing as a cheat meal. Just eat in moderation.  
  3. You need to eat big to get big.

Did you allow yourself cheat meals?

Oh yes.

What supplements did you use during your transformation?

GNC AMP MASS XXX.  Chocolate is great.  Banana Cream is even better. 

Advice For Others

What are your best tips for someone looking to make their own transformation?

  1. Create a routine.
  2. If you can’t find time, make time.
  3. Everything in moderation.

How do you stay motivated? What advice would you give to someone who’s having trouble staying on track?

I keep myself motivated by looking in the mirror now, and old pictures of myself. This makes me want to keep pushing on during each workout.

More From Christian Robinson

What is your life like now that you’ve made a transformation?

I am extremely more energized each day, and love waking up early to start the day off right. I love going out and hanging with people, and I don’t have to worry about my body or size or anything anymore. It feels great to be able to go to the mall and buy whatever clothes I want, and I love getting noticed by the ladies ;)

What motivates you currently to keep improving yourself?

Envisioning myself even stronger than I am now, and wanting to live a healthy, long, and full life.

How can people contact you?

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2 Comments+ Post Comment

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Posted Fri, 07/29/2011 - 13:03
Steve Rogers

Your workout routine consisted of HIIT and a circuit routine of 19 exercises. Could you provide more information about the circuit - what were the exercises and how did you select them? Thanks

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Posted Sat, 07/30/2011 - 00:47
Christian

I worked with a personal trainer from around my area, who put together this assortment of 18 exercises for me to do in order to give me a total body and core workout in one gym session. Here is the list of exercises:

TOTAL BODY CIRCUIT TRAINING MWF
Exercise:
1.Balance Routine (One leg at a time).
2.Overhead Squats
3.Pull Ups
4.Staggered Pushups
5.Swiss Ball Sit Ups w/ Weight on chest
6.RDL's (romanian dead lifts)
7.Lateral Cable Hold
8.Walking Lunges w/ Curl and Shoulder Press
9.Swiss Ball Dumbbell Curls, Shoulder Press, Chest Press, Flyes
10.Dumbbell Rollouts
11.Inverted Rows
12.Cable Internal and External Rotations
13.Birddogs
14.Squat Rows w/ Bands
15.Shoulder Routine (up, above, front, down, ovrndr,rdelr)
16.Stir the Pot (w/ swiss ball)
17.Side Plank
18.Burpees

As you can see, the majority of the workouts involve using your body weight along with props such as a swiss ball, core ball, or cables. I would suggest creating a list of similar length with exercises you are familiar with. The main point of this type of circuit workout is to work the whole body, as well as keeping the workout fast paced so it works on your cardio as well. Each exercise is done a total of 10 reps, or for 30 seconds, and then move to the next one. The whole routine takes 35-45 minutes