Body Transformation: Francisco Zavarse Lost 53 Pounds

Francisco lived a stagnant lifestyle and was eating a diet of pizza and shakes. After growing into size 36 jeans, he found motivation and lost 53 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

  • 2010
  • 226 lbs
  • 5'6"

After Stats

  • 2011
  • 173 lbs
  • 5'6"

Lifestyle Prior To Change

What was your lifestyle like prior to your transformation?

I’m a computer engineer, so my lifestyle is pretty bad. Sitting all day in a chair, really bad diet, chocolate shakes, burgers, pizza, and pork.

Francisco ZavarseWhat was your low point or turning point?

When I saw myself wearing size 36 Levi’s jeans I was shocked that I got to this point. I used to be size 32 at the most.

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

The diet was really difficult to keep up. People around me eating burgers, pizza, and all kind of greasy foods. It wasn’t easy to get rid of that habit.

Please provide a timeline including when you started the transformation, and include major milestones along the way:

  • Transformation Start: August 2010.
  • Milestone: August 2010, my first goal was to lower my body fat percentage, my belly was an awful thing to wear, I lost all my clothe, jeans, t-shirts, etc, so I had to buy new clothes almost 36’ in jeans and XL t-shirts.
  • Milestone: May 2011, after I lost almost 20 pounds I found myself a little bit skinny so I started to workout in an actual gym, to pack some muscles.
  • Milestone: October 2011, after 5 months in the gym I realize I really like to workout, I started to learn more about my routines, and till now looking forward for a shredded body.
  • Transformation End: November 2011.

Francisco's Training Approach​

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

In the first year I could only manage to do power walks and some abs exercises. After a year, I started to hit the gym and see my real gains.

Please add a workout that worked best for you:

Notes: I switch between exercises and reps every week.

  • Week 1 - 10 to 12 reps
  • Week 2 - 6 to 8 reps

This allow my body from guessing and keep doing changes.

Francisco Zavarse

Please detail your cardio approach during your transformation?

HIIT is the best after you achieve certain physical condition. Don’t rush into HIIT if you’re not prepare for the pain.

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

  1. Go slow and controlled.
  2. Calves slow controlled, change sets, reps, positions and exercises otherwise you won’t see changes.
  3. Don’t cheat in the gym or outside the gym.

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

Since the beginning I have certainly improved my training skills, such as rep timing and form!

Francisco's Diet And Supplement Plan

Francisco ZavarseWhat was your diet/nutrition approach during your transformation?

Not much of a diet, I just tried to eat clean. No sauce, no saturated fat.

Can you give an example of what your daily meal plan looks like?

  • Meal#1: Pancakes, 100 grams oatmeal, 5 egg whites, raisins, vanilla essence, nuts.
  • Meal#2: Green apple, blueberries.
  • Meal#3: Chicken breast, rice, avocados, green salad.
  • Meal#4: 50 grams peanuts, almonds.
  • Meal#5: Chicken breast, huge green salad.

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

I had too much rice in my diet. I now choose slow, steady carbs, such as oatmeal or potatoes.

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

  1. Oatmeal for breakfast is a must.
  2. Lean chicken breast is the best to get lean.
  3. Stop eating bread.

Did you allow yourself cheat meals?

Yes, Sunday barbecues and sometimes morning dark chocolate.

What supplements did you use during your transformation?

  1. Whey protein powder.
  2. Nano Vapor for pre-workout.
  3. Creatine cycle (4 weeks on 3 months off).

Advice For Others

What are your best 3 tips for someone looking to make their own transformation?

  1. It will be hard, results won’t happen right away.
  2. Be patient. Wait at least 3 months to see big results.
  3. Be consistent with your diet, after you achieve your goals you’ll be able to cheat sometimes.

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

Do it now, later will be too late.

Francisco Zavarse

Your Life Now

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

Excellent! Activities such as cleaning the house are so much easier, no back pain.

What motivates you currently to keep improving yourself?

Set new goals all the time, keep changing your routines, even add new sports or activities.

How can people contact you?

Join over 500k subscribers who receive weekly workouts, diet plans, videos and expert guides from Muscle & Strength.

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3 Comments+ Post Comment

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Posted Fri, 02/22/2013 - 14:54
SK

Hey man, I'm so happy to see your great results. It's great motivation but day in and day out is a completely different ball game. I noticed you said that you used to eat a lot of rice. I'm a big rice guy (traditions) and it's really hard to stay away from bread as well.
Also, the "healthy" options are usually so much more expensive than the everyday things that are available. It feels like the only option at times might be starvation mode but I know that is bad as well.

I'm at like 240, the ABSOLUTE WORST, I have ever been. ZERO stamina and endurance. I'm strong but it is so hard to get into a routine of things.

I need to come down to 180-190 MAX. This is a tough journey but your profile is refreshing.
Thanks

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Posted Sat, 10/06/2012 - 20:25
jason

dude thats amazing man you look like a whole new person so happy for but im at the point where im getting discouraged and cant find the motivation to keep going have lost 20 gained 10 and feel so fat and just want to stop. been really hard currently at a weigh of 256 and started out at 279. like your routine also thank for your story.

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Posted Sun, 10/21/2012 - 07:48
Francisco Zavarse

don't even think about giving up, there will be points where nothing seems to change and you feel like you are stuck, the motivation that i found is that if others can do it, why not me?, i have knee problems in both of my legs, meniscus tears, the doctor said i had to get surgery, and with the exercise i manage to feel better now. so you can do it, the key is the diet! Greetings