Body Transformation: Nik Huszar Lost 113 Pounds In 13 Months

Nik Huszar was a smoker and drinker who had no interest in health or fitness. Shocked by the number he saw on the scale, Nik lost 113 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

  • November 2010
  • 362 lbs
  • 6'7"
  • 38%
  • 46"

After Stats

  • December 2011
  • 249 lbs
  • 6'7"
  • 23%
  • 36"

Lifestyle Prior To Change

What was your lifestyle prior to your transformation?

I had absolutely no physical activity and my diet was horrible.  I would eat anything and not realize what I was doing to my body.  I was drinking between 2 and 3 liters of soda a day.  I would eat morning, noon, and night…and then some.  When I was hungry, I ate anything I could get my hands on.  In free time, I would spend it downing shots of whiskey and vodka drinks, instead of doing something productive.  I was a smoker, a heavy drinker, and completely non-active.

What was your low point or turning point?

When I stepped on the scale, the number was a huge shock to me.  I didn’t think I was anywhere close to that number.  Between that, and the variety of health issues including constant heartburn and acid reflux, profuse sweating, and back pain, I knew a change was necessary.

It was also time to show my family that I would be there for them in the future.  My beautiful wife Kim has stuck by me through thick and thin.  We had a daughter, Olivia Carlie, in April 2010.  I needed to be a husband and father now and for many years to come.  It was a change that was overdue.

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

The day I started my weight loss journey, I also quit smoking.  I was smoking about 2 packs a day for nearly 10 years.  I have not touched a cigarette, nor have I had any desire to smoke, in over a year.  At first it was difficult, but every time I had a craving, I looked at my baby daughter and it reminded me why I started this transformation.

What was your transformation timeline??

  • Transformation Start: November 2010
  • Transformation end: December 2011

Nik's Training and Cardio Approach

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

At first, because the whole gym lifestyle was new to me, it was a complete learning curve.  I needed to teach myself how to exercise and lift weights properly.  When I first started, I focused strictly on cardio.  I was doing a variety of cardio routines including the treadmill on increasing inclines, elliptical with 30 second sprints, stationary bicycle, and the rowing machine.  Once I dropped to 315 lbs, I started  lifting weights and beginning to learn proper techniques and how to get stronger.

  • Monday - Back and Triceps, 30 minutes steady state cardio
  • Tuesday - Chest, 20 minutes HIIT cardio
  • Wednesday - Shoulders, 30 minutes steady state cardio
  • Thursday - Off, 30 minutes steady state cardio
  • Friday - Biceps, 20 minutes HIIT cardio
  • Saturday - Legs, 30 minutes stationary bike
  • Sunday - Off
Monday - Back and Triceps
Exercise Sets Reps
Wide Grip Lat Pull Down 4 10-12
Reverse Grip Lat Pull down 4 10-12
Close Grip Lat Pull Down 4 10-12
Iso Lateral Row 4 10-12
Iso Lateral Dorian Yates Rows 4 10-12
Seated Cable Row 4 10-12
Cable Tricep Extension 4 12-15
Overhead Rope Extensions 4 12-15
Seated Tricep Pushdown 4 10-12
One Arm Cable Kickback 6 15-20
Tuesday - Chest
Exercise Sets Reps
Machine Chest Press 4 10-12
Pec Dec 5 12-15
Dumbbell Bench Press 4 10-12
Incline Dumbbell Bench Press 4 10-12
Incline Dumbbell Flyes 4 8-10
Cable Crossovers 6 10-12
Wednesday - Shoulders
Exercise Sets Reps
Dumbbell Overhead Press 4 10
Front Dumbbell Raise 4 10
Side Dumbbell Raise 4 10
Front Barbell Raise 4 10
Iso Lateral Shoulder Press 4 10
Behind The Back Cable Lateral Raise 4 10
Dumbbell Shrug 4 12
Friday - Biceps
Exercise Sets Reps
Barbell 21's 3 7, 7, 7
Standing Dumbbell Curl 4 10
Standing Hammer Curl 4 10
Incline Dumbbell Curl 4 10
Preacher Curl 4 10
Cable Curl 4 10
Saturday - Legs
Exercise Sets Reps
Squat 6 8-10
Seated Calf Raise 6 20-25
Leg Extension 5 10-12
Leg Curl 5 10-12
Hip Abductor 5 10-12
Hip Adductor 5 10-12
Seated Leg Press 5 10-12

Nik HuszarPlease detail your cardio approach during your transformation?

I started off just walking on a treadmill at a steady pace for about a half hour.  Little by little, I both increased the speed and incline.  Then came jogging.  Then came sprinting.  Mix up your cardio approach.  It is great to do a half hour on the treadmill.  But don’t make it a habit.  Throw in some sprints, some elliptical work, some rowing machine, and some bicycle.  The ropes were a great addition to my cardio routine as well.  I also used some kettlebell routines that really got my heart rate up.

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

  1. A combination of steady state cardio and HIIT will drastically increase weight loss in comparison to just steady state cardio.
  2. You do not have to be in the gym all day, every day.  However, you have to put in quality time when you are there.  60 to 90 minutes in the gym 5 times a week WILL make a huge difference.
  3. Keep a record of what you are doing in the gym.  Documenting your achievements will not only make you feel good, it will push you to the limit every time you enter the gym.

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

I currently work out 5 times a week, which includes cardio and weight training.  I usually take a rest day during the week and on Sunday.  However, if I don’t have some extra energy or have some stress that needs to be relieved, I go to the gym.

Nic's Diet and Nutrition Approach

What was your diet/nutrition approach during your transformation?

I needed to count how many calories I was consuming a day.  My diet focused mainly on chicken, lean steak, and fish.   I also would consume a salad for either lunch or a snack about 5 times a week.  For snacks, I usually went with fruits and/or vegetables and Greek yogurt.

Can you provide us with a sample daily eating plan:

Upon waking up, I always drink 1 glass of water, followed by a whey protein shake. Here is an example of a day:

  • Breakfast: 4 to 6 egg whites and/or 1 cups steel cut oats; whey protein shake w/ 1 banana.
  • Snack: Greek yogurt & either an apple or banana.
  • Lunch: Spinach salad with grilled chicken, lean steak, or 1 can tuna; fresh assorted vegetables (Tomatoes, broccoli, cucumbers), light balsamic vinegarette dressing.
  • Snack: Granola, mixed berries, almonds, Greek yogurt.
  • Dinner: Grilled chicken; with 3 types of vegetables (broccoli, corn, peas, spinach, zucchini).
  • Snack: 1 scoop whey protein/1 scoop casein protein/1 cup almond milk/1 cup water & 1 Greek yogurt.

Nik Huszar

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

I learned never to skip breakfast.  You have to sometimes visualize your body like you car.  Your car needs fuel to run, much like your body needs nutrition in the morning to get started properly.  I also consume at least a gallon of water every day.  Many years went by when I used soda instead of water.  I would love for soda to be removed off of all store shelves, but I know that will never happen.

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

  1. Breakfast IS the most important meal of the day – DON’T SKIP IT!
  2. Start a food journal.  You will not believe how many calories you consume unless you do.  And make sure you are honest.  The only person you are going to hurt by not writing down everything you consume is yourself.  I guarantee the number of calories will be surprising.
  3. Dieting does not mean you cannot go out to dinner.  Choose carefully what you are going to eat and drink.  Most restaurants offer their nutritional value charts on all of their entrees. 

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

To this day, I still allow myself 1 cheat day.  These days, I allow myself to eat whatever I want, however I simply control the portion size.  I have learned one thing as far as dieting: if you have a craving, satisfy the craving.  If you don’t, it will get out of control and you will end up eating a heck of a lot more and feeling miserable about it later.  At first, the cheat days were a little ridiculous because I would just stuff my face.  Now, they are just another day and the urge to cheat really is no longer present.

What supplements did you use during your transformation?

Advice for Others

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

  1. You have to be ready to make this a lifestyle change.  There will be sacrifices along the way.  But they are well worth making you healthier.
  2. Do not get discouraged.  It took how many years to get to the body you have now?  Exactly!  It will take time and hard work, but it will change.  It takes just that one person to give you a positive comment – trust me, it may be the best feeling in the world.
  3. Every single human body is different.  Some things that may work for others may not work for you.  You are the only one that can find what exercises and types of cardio give you the best results.  Experiment in the gym.  Do not be afraid to try something new!

How do you stay motivated?

I have fell in love with the gym.  When I don’t get there, I become moody and get upset at myself.  That being said, I also had to realize that rest days are necessary as well.  I always keep a photo nearby to when I was my heaviest.  That is all the motivation I need.

If you are having time staying on track, you may need to take a step back and ask yourself why you are doing this.  If your heart is not 100% into making a change, it will never work.  You can have all of the support in the world, but only you are going to make it happen.

More from Nic Huszar

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

I feel absolutely great.  I still want to lose about 20 more pounds, in which I know I will achieve.  My prior health issues have all disappeared.  It is absolutely amazing what weight loss and physical activity can do to the body.

What motivates you currently to keep improving yourself?

Once you see your body change, that is more than enough motivation to keep you on track.  If I don’t get to the gym, I get upset.  Luckily over the past year, I have acquired my personal training license and have started working at Club Metro USA in Franklin Park, NJ.  Working with others and discussing the exercise and fitness world is a great experience.

Anything else you would like to share?

One day, I would like to open my own gym and specialize in teens and young adults who feel that their weight is a problem and would like to change.

I would like to thank the following people and organizations for their endless support, motivation, and words of wisdom:

My beautiful wife Kim Huszar, my mother Carolyn Huszar, Mark Pinhasovich, Club Metro USA, and Rafael Arroyo, my fellow personal trainer and training partner.  This is dedicated to my beautiful daughter Olivia.

How can people contact you?

By email:  I look forward to speaking with others about health, fitness, weight training, and dieting.  With the right mindset, workout regiment, and diet, anyone can transform their body into what they want!

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11 Comments+ Post Comment

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Posted Sat, 09/07/2013 - 16:06
Charles Moore

I LOST 125 ponds in 9 months and went from 36% body fat at 138 kg to 82 kg at 16% body fat.
During the next 4 years I went from 82 kg (16% body fat) to 106 kg (4% body fat)

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Posted Wed, 10/24/2012 - 21:22

Nik, this is inspiring stuff! Just began this journey last week myself (minus the smoking & drinking but plus 'a few pounds')! I'm fast approaching 40s; need to redeem them to 'get back' my 30s.
Good job!

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Posted Fri, 09/28/2012 - 11:41

Amazing! I was getting a little down on myself now that I've hit a slow down in my weight loss but after reading this I'm recharged and ready to work harder. Thanx!

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Posted Wed, 09/26/2012 - 11:13
Mike DiCarlo

great job Nik! ive been on the same journey for the past 4 years now so i know where you are and where youve been. i was 375 and have gotten down to 220 the same way you did, hard work! recently ive been focusing on the HIIT, boxing and hitting the weights hard to put on some mass that will help burn off the fat thats left over so its a great inspriation to see others that are doing the same, keep up the hard work brother!!

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Posted Wed, 04/04/2012 - 23:26

GET IT, GET IT , GET IT! Thats how it's done. Great job man. continue the progress

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Posted Thu, 03/29/2012 - 16:35

Congratulations Nik.

I have forwarded this on to my son. He has quit smoking and is trying to lose weight. I hope this will encourage him see that it is as positive life change.
You are an inspiration. Keep up your life long journey.


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Posted Wed, 03/28/2012 - 23:12

you rock nik! :)

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Posted Wed, 03/28/2012 - 19:20
rafael acosta

NIK, This is awesome bro keep up the great work! You've accomplished what some people that were your size or bigger can only dream off. Your story should motivate anyone out there trying to lose weight or just hit the gym. I remember how big you used to be and i'm just shocked on how far you've become. I can see us doing a couple of bodybuilding shows in the Future! LOL!

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Posted Wed, 03/28/2012 - 18:48
Cheryl Davis

You are simply AMAZING! Awesome job my friend. I am currently on this same journey. I think everything you say is true and correct. These tactics work :)

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Posted Thu, 03/29/2012 - 13:05
Nik Huszar

Cheryl, Thank you for the kind words. Keep up the hard work. Just remind yourself of your goals everyday and you will get there. Never doubt can do anything you want in life...just keep pushing.

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Posted Sat, 03/31/2012 - 11:08
Cheryl Davis

Thanks Nik!! You are an inspiration :)