1 year transformation

**ksrcrider** · 12-08-2012, 10:14 PM

Hi guys, just would like to share my 1 year transformation with all of ya. I started out at 238lbs and 37% body fat. I'am now 184lbs and 15% body fat. I started the whole transformation when my son was born. I was out of shape and had health issues from being over weight. I wanted my son to have a healthy dad growing up. So i made a new year resolution to get fit and eat healthy. Well its been a year now and I have stuck with it. Its now become a lifestyle to me. I'm in the best shape of my life and loving every minute of it. My goal is to get to 10% body fat.

**Prince** · 12-08-2012, 10:15 PM

ksrcrider, welcome to IronMagazine Forums!

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**Z82** · 12-08-2012, 10:33 PM

very nice transformation, welcome to the forums.

**charley** · 12-09-2012, 01:08 AM

..Good Job !!!!!

**bdeljoose** · 12-09-2012, 07:01 AM

Impressive bro.

**brazey** · 12-09-2012, 08:31 AM

Welcome to the Board.

**longworthb** · 12-09-2012, 10:43 AM

Good job bro

**D-Lats** · 12-09-2012, 10:54 AM

Welcome

**Hungry** · 12-09-2012, 12:12 PM

Awesome job man .. Welcome

**rippedgolfer** · 12-09-2012, 12:16 PM

Wow, that's impressive. Keep up the hard work.

**Cork** · 12-09-2012, 01:02 PM

Great job, keep up the hard work! Never be satisfied.

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**ksrcrider** · 12-09-2012, 02:34 PM

Thanks for all the positive feedback!!

**cck99352** · 12-09-2012, 04:57 PM

Very impressive - welcome to the boards!

**Alinshop** · 12-10-2012, 01:19 PM

Welcome to IMF

**Paranoid Fitness** · 12-10-2012, 07:22 PM

Welcome to IMF.
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**nubby** · 12-11-2012, 08:46 AM

thats pretty cool what did you do to lose all that weight?

**maximpep** · 12-11-2012, 09:13 AM

The transformation you have made in a year is unbelievable. Keep up the hard work. You look great. This in my opinion is LIFE CHANGING moment.

**ksrcrider** · 12-12-2012, 06:38 AM

The first 3 months I trained with a personal trainer; who was a friend of mine. I was also very strict on my diet. I would weigh out all my food, and use a calorie counter. Which I recommend; the counter helped me out huge. I was losing around 4lbs a week for almost 2 months straight.

The trainer and I would train 4x a week, training each body part 2x a week. Other 3 days i would do cardio for an hour on my own. After the 3 months i went on my own. For my diet I kept changing it up, to keep my body thinking, and so that I wouldn't Plateau.

The next few months i made a big mistake, and thought maybe I'll just ran 5x a week 30miles a week. Well I lost more weight, but also lost muscle mass too. Doing all that running wasn't the worst thing, it kinda worked out well for me. I signed up for the warrior dash in August with some friends. I ended up placing 159th out of 6500 people.

The 1st of September rolled around and I found a 12 week circuit training program online off of bodybuilding.com.. I completed it the first of December, and wow huge results; also got all my strength back that I lost from all the running I did. I now started a new strength 12 week program that is training each muscle group 2x week. The training is 6x a week. 1 day off being Thursday.

My diet isn't super strict anymore, but I'm still eating healthy enough to maintain my weight of 184 and still lose body fat, while gaining muscle mass. I haven't touched fast food in a year and I rarely will drink a soda. I typically drink around a gallon of water a day. The transformation has been done with out any supplements.

**theCaptn'** · 12-12-2012, 06:58 AM

good work! No placebos required, hey?

**ksrcrider** · 12-12-2012, 07:07 AM

Thanks.. I think 90% of supplements are bs in my opinion. All you need is good diet, good exercise program, and dedication.. It will get you far. Biggest thing is you gotta want to do it.

**MrAvg** · 12-13-2012, 06:27 AM

Great work!

**ksrcrider** · 12-13-2012, 08:18 PM

i think im around 15% body fat.. maybe im wrong. Can anyone maybe give me a better guess?

**Hazardx** · 12-16-2012, 03:46 AM

Good job man, awesome transformation. Keep it up!

**getbig3669** · 12-16-2012, 06:18 PM

very nice work man very impressed

**GS400** · 12-16-2012, 07:34 PM

Great Job!

**ksrcrider** · 12-18-2012, 08:20 AM

Monday: Chest, Delts, Triceps workout A
Incline dumbbell press
dips
dumbbell flyes
Seated overhead press
Tricep pulldowns
Smith machine upright rows
One-armed dumbbell overhead extensions
side dumbbell laterals

Tuesday: Legs workout A
ATG squats
Stiff-legged deadlifts
leg extensions
lying leg curls
smith-machine lunge
machine calf raises
seated calf raises

Wednesday: Back/Biceps/forearms work out A
Deadlifts
Incline dumbbell rows
lat pulldowns
seated cable rows
hyperextensions
EZ bar curl
incline curls
dumbbell preacher curls
dumbbell wrist curls
Dumbbell wrist extensions

Thursday OFF

Friday: Chest/Delts/Triceps Work out B
Incline smith machine press
dumbbell pullovers
Flat dumbbell press
cable cross overs
seated barbell overhead press
EZ bar lying tricep extension
seated cable rear delt rows
Reverse-grip two-arm cable pressdowns
cable side-laterals

Saturday: legs work out B
Front barbell squats
Stiff-legged deadlifts
One-leg extensions
seated leg curls
split-squat
donkey calf raises
hack machine calf raises
reverse calf raises

Sunday: Back/Biceps/forearms Work out B
Deadlifts
Machine rows
wide-grip chin-ups
one-arm rows
lying torso raise
seated alternating dumbbell curls
concentration curls
cable one-arm curls
cable wrist curls
wrist extensions

ALL WORK OUTS MONDAY-WEDNESDAY ARE 6-8 REPS... THE AMOUNT OF SETS ARE ON YOU

ALL WORK OUTS FRIDAY-SUNDAY ARE 10-12 REPS... THE AMOUNT OF SETS ARE ON YOU

CARDIO I DO 3 TIMES A WEEK

**ksrcrider** · 12-20-2012, 08:09 AM

just got my body fat tested. 15.1% that's a 4% decrease since September 22nd

**ksrcrider** · 02-04-2013, 09:08 PM

like to show an update

**theCaptn'** · 02-05-2013, 06:13 AM

I'm impressed bro - keep it up!

**ksrcrider** · 02-05-2013, 07:20 AM

thanks guys... I still have a little ways to go but ill get there..

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