Transformation start: My transformation started in 2012. The video below outlines my progress and most important milestones.
Transformation End: Present and ongoing.
What was the driving force that made you decide you wanted to start your fitness journey?
I was being heavily bullied at school. Everybody laughed at me, because I was overweight and different from everyone else. I couldn't stand it and I wanted to prove everyone wrong. When I started, I just wanted to earn my respect in their eyes.
What was your lifestyle like prior to your change?
I was leading a very sedentary lifestyle. I did not like to go outdoors as much. I liked staying home and enjoy delicious fast-foods with friends over the internet. My addiction to video games really had an impact on my body and my health as a whole.
Most transformations create a support group for the transformer. Who were your biggest supporters and how did they help?
No one. No one supported me on the way to fat loss, apart from my family of course, but they didn't even know I was dieting. They thought I was just eating healthy, because I didn't tell them that I was going running or to the gym. I wanted to keep my mouth shut and simply work.
The only supporter of me was myself. I had to accept the constant criticism of others telling me that even though I trained hard I wasn’t going to make a change. It all made me even hungrier for success.
For every supporter, there is likely a hater. Did you have any haters? How did you deal with their presence? Have you turned any of your haters into fans?
My peers back then. My schoolmates used to be the bullies, whose criticism I desperately wanted to avoid. It didn't happen, but I am very thankful to them. Without them, I wouldn't be what I am now.
What was your weight training approach and split during your transformation?
I used to lift light weight, but do as many reps as I could. Over time I learned that was the wrong approach and I changed it. In late 2013 I started to go heavier and utilize progressive overload.
What motivational tools did you use to stay on track in the gym?
Most of the time, music was my favorite motivational tool. It always kept me focused and hard-working. Another thing were the motivation speeches, many of them held by ET. The guy's voice and delivery are so inspiring!
Please list 3 things you learned about exercise, weight training and/or cardio during your transformation that helped you succeed:
- Fats are essential.
- It's not always necessary to do cardio if you want to lose weight.
- Consuming an enormous amount of protein doesn't lead to faster muscle growth.
What's a workout that has worked best for you:
I've been doing the following plan for 2 years and it had a very good impact on my physique:
|1. Incline Bench||5||8|
|2. Cable Flyes||5||10|
|3. Paused Bench||5||8|
|4. Military Press||10||failure|
|1. Barbell Squat||4||8|
|2. Leg Press||4||8|
|3. Leg Extension||3||10|
|4. Hamstring Curl||4||10|
|5. Standing Calf Raise||4||12|
|2. Rack Pulls||4||5|
|3. Seated Cable Row||5||10|
|4. Lat Pulldowns||5||8|
|5. "Lat Prayers"||5||10|
|1. Bicep Curls||5||8|
|2. Hammer Curls||5||8|
|3. One-arm Preacher Curl||5||10|
How are you currently training, and has your training changed since the completion of your transformation?
Yes, it has. I'm training every muscle group of my body twice per week. My workouts vary a lot. But I do the following plan:
Monday - Upper Body
Thursday - Upper Body
Saturday - Lower Body & Lagging muscle groups
TRANSFORMATION DIET & NUTRITION
What was your diet/nutrition approach during your transformation?
I started very wrong. I used to starve to death, consuming two to three hundred calories per day, which really slowed my metabolism and made me feel awful. I felt constant dizziness and had headaches very often.
Were there any diet/nutrition mistakes you made that you learned from?
Never, EVER starve in order to lose body fat. It's just not right, healthy, or essential.
Please list 3 things you learned about diet & nutrition during your transformation that helped you succeed:
- You are allowed to eat after midnight.
- You are allowed to skip breakfast.
- You need to track your calories.
Can you provide us with a sample daily eating plan?
Breakfast: 2 apples with oatmeal, with some addition of cacao powder
Lunch: Chicken Steak with veggies
Pre-Workout meal: 2 bananas with quark and honey
Post-Workout: 300gr of chicken breast
Dinner: Sweet potatoes with milk and veggies
Did you allow yourself cheat meals?
I've recently started to since I am cutting. When you cut, your hormone levels drop and your lepine levels go down. In order to boost them, you need to have a refeed/cheat (I suggest having refeed day every now and then) meal based on your training experience and the amount of time you've been cutting for.
ADVICE FOR OTHERS
What are your best 3 tips for someone looking to make their own transformation?
- "Stop wishing, start doing."
- Do not stop providing yourself with motivation.
- Enjoy your success.
How do you stay motivated? What advice would you give to someone who’s having trouble staying on track?
Take a look at your previous physique and the previous situation. Keep listening to motivational speeches. Watch videos and highlights. Take photos of your progress every week and compare them to one another.
YOUR LIFE NOW
What is your life like now that you’ve made a transformation?
I am very satisfied with my life. I do well in school, sports and a greater appreciation of my self-image. I have amazing friends and family that I love so much, a girlfriend that has been with me for the last 3 years and supports me on my journey. I love the way I look and the way I feel. It's amazing.
What motivates you currently to keep improving yourself?
My goals. I have goals to reach and a goal physique to get. I will not stop until I make my dreams come true. I'm proud, but never satisfied. I'm hungry for success.
Anything else you would like to share?
Enjoy your life guys. No matter how you look, what you go through or how you feel, always try to be positive and see the better things in life. Eventually, only such will appear in your life. Be proud of what you've achieved, don't stop working and battle through hardships-only so you will get stronger & wiser and will face the new ones with a smile on your face.