Body Transformation: Quintin Reed Lost 111 Lbs While Building Muscle

Quintin Reed was living a life of inactivity, eating sweets, fast food and sodas. Told about his risk for heart attack and diabetes, Quintin lost 111 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

  • 19
  • 376 lbs
  • 6'2"
  • 33%

After Stats

  • 21
  • 265 lbs
  • 6'2"
  • 11%

Lifestyle Prior To Change

What was your lifestyle prior to your transformation?

No type of physical activity. Ate lots of sweet and fast food, and drank soda all the time. I had to become healthier. 

What was your low point or turning point?

My turning point is when the doctor told me that I was at high risk of heart attack and diabetes.

Quintin Reed

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

Yes. In the beginning it was difficult dedicating time in the gym. And it was difficult seeing everyone else in the gym all ripped and cut up.

What was your transformation timeline?

  • Transformation Start: April 4th, 2010.
  • Milestone: Ran 40 yd dash in under 5.2 seconds.
  • Milestone: Was able to run 2 miles non stop.
  • Milestone: Increased strength and power.
  • Milestone: Living a better and healthier lifestyle.
  • Transformation End: January 1st, 2012.

Quintin's Training And Cardio Approach

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

  • Monday - Chest and Back. 20 minutes of cardio prior to lifting.
  • Tuesday - Legs and Calves. 20 minutes of cardio prior to lifting.
  • Wednesday - Biceps and Triceps. 20 minutes of cardio prior to lifting.
  • Thursday - Shoulders and Lats. 20 minutes of cardio prior to lifting.
  • Friday - Run 2 miles and hit the sauna.
  • Saturday - Off
  • Sunday - Off
Monday - Chest and Back
Exercise Sets Reps
Incline Dumbbell Bench Press 4 15
Dumbbell Flye 4 15
Incline Dumbbell Flye 4 15
Bench Press Press 4 15
Cable Crossover 4 15
Pull Up 4 15
Lat Pull Down 4 15
Seated Cable Row 4 15
Tuesday - Leg and Calves
Exercise Sets Reps
Stiff Leg Deadlift 3 15
Squat 3 15
Leg Press 3 15
Leg Extension 3 15
Leg Curl 3 15
Walking Barbell Lunge 3 15
Calf Raise 3 15
Wednesday - Biceps and Triceps
Exercise Sets Reps
Preacher Curl to Forehead 4 15
Forehead Curl 4 15
Hammer Curl 4 15
Skullcrusher (20 to nose, forehead & behind head) 3 20
Close Grip EZ Bench Press 1 100
Cable Tricep Extension 1 100
Thursday - Shoulders and Lats
Exercise Sets Reps
Military Press 4 20
Arnold Dumbbell Press 4 20
Dumbbell Lateral Raise 4 20
Front Dumbbell Raise 1 20
Barbell Shrug 1 20

Quintin ReedPlease detail your cardio approach during your transformation?

20 minutes of one minute walk and one minute run intervals.

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

  1. Practice form.
  2. Finish all your reps.
  3. Breathe.

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

Harder than ever.

Quintin's Diet And Nutrition Approach

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

Protein focused diet. Low fat and low sodium intake.

  • Meal 1 - 4 whole eggs, 2 slices turkey bacon.
  • Meal 2 - 2 Scoops Musclepharm Combat powder.
  • Meal 3 (Lunch) - 8oz white meat, 1-2 servings vegetables.
  • Meal 4 - 2 Scoops Musclepharm Combat powder.
  • Meal 5 (Dinner) - 8oz lean meat, 2 servings of vegetables. One cup of rice every other day.
  • Meal 6 - 2 Scoops Musclepharm Combat powder before bed.

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

Fast food kills your progress. Make sure you get 8 hours of sleep.

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

  1. Abs are made in the kitchen.
  2. Drinking plenty of water.
  3. Plan your meals ahead of time.

Did you allow yourself cheat meals?

Two per month.

What supplements did you use during your transformation?

Musclepharm supplements.

Advice For Others

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

  1. Stay determined.
  2. Give it your all.
  3. Track your progress.

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

Always keep in mind the goal that you are trying to reach. “Suffer the pain of discipline or suffer the pain of regret” When in doubt go work out.

More From Quintin Reed

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

100 times better. I feel like a brand new person.

What motivates you currently to keep improving yourself?

It’s a lifestyle. Also seeing the progress that I have already made. having a great support group such as family and friends to have my back.

Anything else you would like to share?

The gym is my second home!

How can people contact you?

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


38 Comments+ Post Comment

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Posted Sun, 02/08/2015 - 15:05

Wow! Way to get me motivated. I just started working out again and starting off slow and working my way back. I'm a 41 year old father of 2 so time isn't something I have much of. I have wight lifting bench and 2 dumb bells and about 150 lbs to work with. I also own an elliptical machine which I use for about 30 min before every workout. I only have about an hour a day 30 min on cardio and 30 on lifting. My question is an hour good enough? should I cut my cardio down to 20 min? Please kindly advise. Thanks

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Posted Fri, 12/12/2014 - 05:39
Quintin Reed

Thank you all. E mail me at for any questions

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Posted Mon, 06/23/2014 - 13:46

ultimate respect bro

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Posted Sat, 06/08/2013 - 22:00

im trying to lose weight myself and i go to the gym but when it comes to supplements i get extremely confused. can you tell me what you started out with please. email me please

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Posted Tue, 04/16/2013 - 10:32

you motivated me to the core .......

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Posted Sat, 02/23/2013 - 14:51

I am always bouncing back and forth because of my loss of motivation but this has seriously inspired me to better myself and push myself harder than ever before. Great job and soon, I hope I can look the same

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Posted Tue, 01/08/2013 - 22:17

Quintin, I think you are such an inspiration. I have gained 40 pounds over the last 3 years and getting it off and keeping it off has seemed like an impossible dream. You have done far more than that. It just proves to me that if i truly want it badly enough, I CAN get to a state of fitness again so I can LIVE again! Thanks for sharing your story and workouts.

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Posted Wed, 12/19/2012 - 17:48

Hey man, I'm also a big guy. I weighed 317 at 6'5, I've lostv17 pounds the last couple if months. But now my diet was starting to waver being that I work at Pizza Hut.. I was starting to question what I was doin and losing my motivation. But now that I've seen another big dude turn the phrase "being big" into a good thing, I've got motivation back. Thanks man and great job!

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Posted Wed, 11/07/2012 - 12:09

Do you still drink the protein shakes on your days off ??

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Posted Tue, 10/16/2012 - 15:31

Close Grip EZ Bench Press 1 100
Cable Tricep Extension 1 100
Is this for real?

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Posted Wed, 06/27/2012 - 22:31

Right now Im at 165 Im 15 and I'm almost 5'8. I am starting to get in the gym, but I was wondering what is a good supplement to start out with?! Thanks

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Posted Mon, 06/18/2012 - 15:24

Did you take all these supplements every day

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Posted Sun, 05/06/2012 - 20:38
Frane Golem

This is incredible *___* i have a problem like you and this is my turning point! But do you think it will work if I just train at home? Gym is quite far away, but I want to work on myself despite the gym absence. Any advice?

Thanks again man for posting all this, finally an awesome guideline to success :D

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Posted Sat, 05/12/2012 - 13:29

yes, just look up home workouts and things you can incorporate in your bedroom or living room. purchase a home gym if necessary. get some dumbbells to use at home also, you can do any workout with those and still get in god shape

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Posted Wed, 05/02/2012 - 17:16

Will this workout work wothout taking any supplements ?

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Posted Sat, 05/12/2012 - 13:27

yes,but you need to make sure that you have a proper diet

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Posted Sun, 04/15/2012 - 00:57
Mark G'bundle

Awesome job man. Love your success story.You gotta be dedicated like you are to pull off this transformation.Keep up the great work.You're an inspiration to anyone who read you're story

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Posted Fri, 04/20/2012 - 00:20
Quintin Reed

Thanks alot bro. I appreciate that alot. Trust me, dedication is a huge part of the transformation along with motivation as well. Stay motivated man!!

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Posted Wed, 04/11/2012 - 22:40

im 240 pounds 15 and when i look at myself in mirrors or pictures i think theres no possible way i can change these things about myself :/

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Posted Thu, 04/12/2012 - 18:02

Bro, you can do this. its takes hard work and dedication. your have to put in the work and change your diet in order to get the results that you want. stay motivated man and success will be sure to follow.

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Posted Thu, 04/05/2012 - 03:19

WOW! Inspiration right there! Well done mate.

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Posted Wed, 04/04/2012 - 20:37
Drew Arnold

Congrats on everything you have and will accomplish in the future! That is quite an inspiration! I do have some questions about your initial progress, plateaus, and how to drop BF so low, but emails will work =D

Keep lifting hard and keep up the progress!


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Posted Wed, 04/04/2012 - 18:45
Brian Hinton

Great job Boss Man. I can't wait to hit the gym knowing what you've done with hard work and determination. Thanks for sharing.

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Posted Wed, 04/04/2012 - 18:30

Way to go! Amazing job!

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Posted Wed, 04/04/2012 - 17:59

what i mean is go heavier and until you can only do 6 on your last set of reps.

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Posted Wed, 04/04/2012 - 17:58

You did great man, although those start and end body fat percentages look way off to me if those are the pictures we are judging by. None the less keep up the good work! You don't know how much posting something like this inspires others! It's a great thing you did. Running's for the birds stick to sprints or power walking otherwise you'll burn muscle off instead of fat reserves even though I noticed you do intervals which are ok that 2 mile run at the end of your week isn't helping. Also Lower your reps in your schedule... thats way too many

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Posted Wed, 04/04/2012 - 23:15

Yea thats a typo, my body fat should have said 21%. but most def i see what you are saying bro. i will defnitely put that to the test man. cause the last thing i want to do is brun fat off. thanks for the tips man. much apprceciated!

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Posted Wed, 04/04/2012 - 17:56

Keep it up bro! Its hard doing what your doing. Only a few can and your one of them. Just remember.


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Posted Wed, 04/04/2012 - 17:07

This is a perfect example of staying the course to see great results. Congratulations man! I've been working on cutting down and building mass for about a year and this is gonna be a great inspiring story to keep in mind. Congrats again!

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Posted Wed, 04/04/2012 - 16:59

Right now I'm having the same problem you had high body fat percentage and not doing anything to get rid of it.
I've been trying to lose fat en keep my muscles for years now, but when i'm always half way there I lose my motivation or I don't eat good enough.
But after reading this you gave me some new hope thank you man, for just having the willpower to archive your goal you gave me some to.

PS: do the supplement really work ?

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Posted Wed, 04/04/2012 - 15:35

Can you elaborate on 'abs are made in the kitchen', please? I do plenty of cardio / ab work but still have a potbelly.

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Posted Wed, 04/04/2012 - 23:11

it's not all about the ab workouts that you do. Cardio is one huge in getting abs but the main aspect that will define your abs is what you eat. thats what i mean by that. alot of people think just do crunches day in and day out will get you a 6 pack but your nutrition is where you will see results. hope everything works out! stay motivated -Q

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Posted Tue, 04/03/2012 - 22:34

Whoa!!!!! You are a true inspiration.!!!!!

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Posted Wed, 04/04/2012 - 09:53

Thanks man. I appreciate that. I really hope to inspire and motivate alot pf people out there.

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Posted Mon, 04/02/2012 - 23:53

Quintin looks amazing!! He really is a success story! Congratulations on the dynamic weight loss! Keep up the good work Quintin! You should be so proud of yourself!

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Posted Tue, 04/03/2012 - 11:54

Thanks trieze. Im am very proud of myself! hard work pays off!

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Posted Mon, 04/02/2012 - 18:46
Nik Huszar

Way to go buddy...feels great doesn't it?

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Posted Tue, 04/03/2012 - 11:53

it feels awesome man. Im still working hard also. I feel great!