CA$ON (http://forums.johnstonefitness.com/member.php?u=21385)'s transformation is a fantastic example of what can be accomplished with hard work and dedication. In just one year's time he lost an amazing 96 pounds while dramatically improving his health and personal appearance. I know he will continue to amaze and inspire us all in 2009. Read on to learn how he changed his life forever!



BEFORE - JANUARY 12, 2008
Age: 21
Height: 5' 9"

Weight: 275 Lbs
Body fat: Unknown

Chest: Unknown
Forearm: Unknown
Arm: Unknown
Waist: Unknown
Hip: Unknown
Quad: Unknown
Calf: Unknown

Other: Size 46-48 pants, 3XL shirts, size 13 shoes


AFTER - January 4, 2009
Age: 22
Height: 5' 10"

Weight: 179 Lbs
Body fat: 12-14% (visual estimate)

Chest: 40"
Forearm: 12.5"
Arm: 15"
Waist: 35.5"
Hip: 38"
Quad: 23"
Calf: 15"

Other: Size 34 pants, L-XL shirts, size 11 shoes


BEFORE & AFTER:
29788 29789


Why did you decide to make a transformation?
After being in a relationship for almost 5 years I was working nonstop and never did anything for my health. So after seeing this commercial on TV about heart disease I started to think about what if I had kids and died from a heart disease at a young age. The commercial also said that a person walking only 30 minutes a day 3 times a week can reduce heart diseases by 300%! That’s when I realized I needed to do something. Also 3 months into the New Year my relationship with my fiancée was over and made me really kick it in high gear of what I wanted to do for my future. One year later I was addicted to body building and eating healthy.

What sort of planning did you do before you started?
The only planning I did at first was portion control and cardio with a treadmill and just your basic weight training nothing serious. Today I wish that I never jumped on that treadmill and I wish I spent more time with the weights. Eating habits were starting to change instead of fast food places I went to Publix for a sub sandwich or cooked at home. In June is when I really changed my diet and workout routine. I changed from working out 5-7 days a week to 3 days a week with Dr. Ellington Darden's book “The New HIT” and no cardio or other form of exercise.

What were your initial goals?
My initial goal was to weigh less than 200lbs and fit into normal clothes not Wal-Mart huge sizes. To build back confidence in the way I look as well.

What was your diet and supplement intake like?
My diet is a low calorie high carbohydrate diet. The macros have been 60% carbs, 20% protein, and 20% fats. Calories ranged from 1800 to 1100 depending on weight loss and other items. Supplements were all from Chris with www.AtLargeNutrition.com (http://www.atlargenutrition.com[/COLOR]) (Thanks Chris) except BCAA caps from ON. Supplements used by Atlarge include: Nitrean, Nitro, Thermocin, Multivitamin, Fish Oil, Results, ETS. The supplements I use daily are Multivitamin, Fish Oil, and BCAA caps 2-3 times a day. Also a huge player in diet was good ole water. The intake of cold water was around 1 gallon to 1.75 gallons per day.

What was your training like?
At first training seemed as if I was not going anywhere quick, but then it started moving like a freight train in the last 6 months. Three days a week 90 minutes or less is all the time my training took with HIT. My common days for workouts were Sunday, Friday, and Wednesday. Those days I would spend 30 minutes or less at home using my Smith Machine combo from Sams club and a pair of dumbbells. I found that the optimal time for me to train was between 5pm and 7pm when I had the most energy. Every workout I did had 1 set and had to be on key to insure the intensity would get me leaner and grow muscle. Before this program I never experienced the muscular pump, gains, fat loss with anything else. Rest is very important and to not over train.

What obstacles did you encounter, and how did you overcome them?
Some of the obstacles I faced were full time college schedule and two part time jobs. This made time very valuable. Other factors that I had to face were of course losing my fiancée, the passing of my father from a massive heart attack, and some heart issues recently discovered by my doctor that I might have. All of these items I turned into a positive and motivation to better myself.

How has your life changed?
My life has changed dramatically. I have more confidence with my appearance and I can shop at pretty much any store to buy clothing. Women have noticed the changes and are of course some are acting more friendly than before. Overall I feel incredible and not sluggish like before. Building muscle and being able to see it in the mirror is astonishing of what a human can really do. After a work out when the blood is flowing and the pump is strong….The best feeling in the world to me is looking in that mirror and flexing every muscle I can and posing. I feel as if I am the incredible hulk and unstoppable.

How did JSF and the JSF Forums help you?
At this time I would have to give a HUGE thanks to a member on JSF. His name on the forum is rtestes (http://forums.johnstonefitness.com/member.php?u=1449), without him I would not be where I am at. He helped me with my training schedule and my diet. If I had any questions about Darden's book he was right there with an answer. Also I would have to thank all of the other members that have helped me or motivated me through my journey. I push harder everyday because I know that someone is watching. Last but not least thank you John Stone (http://forums.johnstonefitness.com/member.php?u=1) for having this great online forum and community, I consider everyone on JSF a friend and would help them in any way I can.

What advice would you offer to others?
Stick with it! Don’t get caught up in the science and studies and this and that. Find a program and stick with it. If there are no results by the second month then start looking at a change. Results will come only with what you put into it. Ask questions if you think you might be doing something wrong or incorrect. There is no need to be ashamed everyone has to learn somehow. If you are serious about a change be serious with what you do. Anything is possible….

Any closing thoughts?
Only closing thought that I have is I can’t wait to get to that next level. Until then I will be pushing like a madman to get there. Thanks for your time.


Thank you, CA$ON! Congratulations on your amazing transformation!

Absolutely phenomenal transformation!!!!:claplow:

Congrats on an incredibly inspirational makeover!! :tucool:

:claphigh:

Love the idea of a transformation Spotlight of the Month, Christy/John:tu: and of course I continue to follow and be inspired by Ca$on's great dedication and outstanding results, we know you will reach your goals, Ca$on:claphigh:

Ca$on, I've been following along in your journal, but this just gives me another opportunity to send a huge cyber :tucool: for a fantastic transformation. Just awesome!

Awesome accomplishment CA$ON.:tucool: I cant think of a more deserving candidate! Keep it up.

Incredible transformation CA$ON. You are truly an inspiration.
:tu:

Great job CA$ON!!!!

I said so in your journal, but it can't be said often enough: very inspirational. You've really done a phenomenal job. :bow:

I was wondering if you had any prior experience with weight training/athletics before you began your transformation or if this was your first exposure to training of any kind.

Ca$on, while I have been reading your journal for some time, I had no idea of just how much you've managed to overcome during the past year. I am in awe at your willpower. :bow:

Excellent, CA$ON! That's certainly an inspirational transformation. :tu:

Chris,

I've followed you through your journey from the very beginning, and I could not be any more proud. You came here ready to change and with hard work and persistance, you did. So proud of you buddy! You deserve every bit of this spotlight. I can't wait to see you tear it up even more!

CA$ON, I too follow your journal and I can't think of a better person to start off this new feature of John's. You're an inspiration to everyone and congrats on your accomplishments.

On a sidenote, I totally agree that rtestes is an amazing and valuable resource who I highly respect on here. He provides just the right amount of food for thought for me.

Great job CA$ON! and congratulations for being selected as our very first TSotM!

Well done man!

Awesome :nod:

woo hoo!! way to go buddy!! u were a perfect choice for the tsotm and an inspiration to us all. :nod:

Well deserved!!

This is a wonderful story. Congratulations on your wonderful transformation. I am starting from nearly the same place as you as last monday I was 275. Your story is an inspiration. Keep it up.

Shows to what amazing results determination and perseverance can lead to. :claplow:

so just to clarify something, you've added an inch of height after you started your transformation?

you my friend have done an excellent job and you should be proud of it!!

cheers

so just to clarify something, you've added an inch of height after you started your transformation?

That's actually not that uncommon, though it has to do with improved posture rather than a random growth spurt. OTOH, Chris is still young enough that theoretically a growth spurt isn't entirely out of the question. It could also be a typo :p.

so just to clarify something, you've added an inch of height after you started your transformation?

you my friend have done an excellent job and you should be proud of it!!

cheers

Wouldn't surprise me -- he probably stands a bit taller from a sheer confidence standpoint. :nod:

Excellent idea, J_W and John, and :bow: to you, CA$ON, for a spectacular transformation!

Ca$on,
Congratuations, well deserved. You have the most discipline of any thread I have read on this forum. By the way, which supplement do you think made you turn green, if that is you in the Avatar?:lol:

:claphigh:
I couldn't possibly be prouder of you.

Fantastic, Cason! :bow:

Truly a phenomenal job bro. You're the definition of discipline and hard work. Keep it up ! :tucool:

Chris has always given his best. He is under a difficult schedule with school, work, and life! Yet, he has always responded to the workout plan, I put him on. HIT is High Intensity Training.

I applaud him to the total adherence to Diet. Day in and Day out. Like a machine.

Go Man Go!:tucool: :tucool: :tucool:

Like everyone else, I am in awe. Congratulations! You have really, truly turned your life around. I'm sure your dad would be proud.

:bow::claplow::bow::claplow::bow:

Great job CA$ON!! I'm impressed not only by your transformation, but also at your level of maturity. I would have never guessed you were only 22!

Yeah! Awesome work Ca$ON! I have been following your journal for a while now and have been blown away by your progress. I have always gotten alot of motivation from you as well so thank you :nod:

I said so in your journal, but it can't be said often enough: very inspirational. You've really done a phenomenal job. :bow:

I was wondering if you had any prior experience with weight training/athletics before you began your transformation or if this was your first exposure to training of any kind. I did the old 3 sets 10-12 rep method in high school and ate TONS of protein. Gains were not there neither was the fat loss. From then I have hit up gyms every so often but nothing serious. To be honest I had no direction or clue to what I needed to do in the past.
so just to clarify something, you've added an inch of height after you started your transformation?

you my friend have done an excellent job and you should be proud of it!!

cheers Yes the extra inch might be from better posture. Also note shoe size difference. Now I think a size 10.5 will be a good fit.
Ca$on,
Congratuations, well deserved. You have the most discipline of any thread I have read on this forum. By the way, which supplement do you think made you turn green, if that is you in the Avatar?:lol:
Lol... :lol: That is one I am testing for Chris and I will never let the secret out.

To everyone,



Thank you for your support and the kind words. I will continue to push harder and harder each day because I know how important it is for me and what it can do to inspire others. If you ever need any help my PM box is always open to ANY JSF member. :tu:


This is only the beginning....... :mad: :tucool:

Congrats on your awesome transformation CA$ON!:tu:

An amazing transformation in only a year!!!! WOW. Enjoy your new body, you're a new man.:claphigh::claphigh::claphigh:

Wow three thumbs up :tu::tu::tu:

Nothing like sunlight hitting your feet when you walk now ;)

Ca$on, you rock!

:claplow:

Good job man... I can relate with the school and part-time jobs.

Congrats on your awesome transformation CA$ON!:tu:
Just trying keep up with you Gigantor!
An amazing transformation in only a year!!!! WOW. Enjoy your new body, you're a new man.:claphigh::claphigh::claphigh:
Most of my progress really started to show in the last 6 months when I started to train only with weights 3 days a week with a good diet of course too.
Wow three thumbs up :tu::tu::tu:

Nothing like sunlight hitting your feet when you walk now ;) LOL Your transformation is awesome to. :tu::tu::tu:

Ca$on, you rock!

:claplow: :tucool:

MAN it seems like just yesterday that you were struggling to find time to workout. Congratulations. It is very well deserved. To you to RTE, you played to role of coach very well!

EDIT. I forgot to add more !!!!! around my post.

Great idea for the Transformation as well.

Awesome work CA$ON! :tucool:

Wow Cason, that is one beast of a transformation. Very impressive and inspirational! :claphigh:

Great job, Ca$on! Keep up the good work; you are quite the inspiration.

And John, great addition to the site; thank you, both to you and J_W for this new feature.

Wow, 96lbs in a year!!! That's some amazing work you've done on that hectic schedule of yours. Very inspiring! I give you two thumbs and two big toes up:tu:

Congratulations!!! Your hard work and determination is an inspiration to all of us!!!:tu:

Ca$on you've made an amazing transformation, and the Transformation Spotlight of the Month recognition must just be icing on the cake.

Wow, what a great story to read at the beginning of the year, when so many folks are struggling with sticking to their resolutions. You show what can happen when a person tenaciously pursues good health and consistently follows a plan. Thanks for the motivation!

Wow I am truley impressed,I just joined today and hope to change my life around.

Here is a link for more pictures. http://forums.johnstonefitness.com/showthread.php?t=45679

Once again thanks guys and if you need any help or have any questions please post. I am still shocked that the scale says 170's. :tucool:

I know the internet is often used to put down others we don't even know, but I'd like to take a moment to put some positive comments out into cyberspace. I haven't followed your transformation, but the results don't lie! Awesome job!:)

Nice job Cason!

Nice job Cason!
Thanks Pete5 :tucool:

Congrats man, way to go! :bow:

John, I like this new addition of spotlight of the month. I think it makes for even more inspiration to meet your goals. :tu:

My diet is a low calorie high carbohydrate diet. The macros have been 60% carbs, 20% protein, and 20% fats.

Wow, I missed this the first time I read this thread. Kinda makes you stop and think that perhaps all the obsessing and fine-tuning of our macronutrient percentages is really not as important as we all thought. Once again, great work!

Wow, I missed this the first time I read this thread. Kinda makes you stop and think that perhaps all the obsessing and fine-tuning of our macronutrient percentages is really not as important as we all thought. Once again, great work!
This was a diet based on HIT from Dr. Darden. My diet was VERY important for the transformation. :tucool:

This was a diet based on HIT from Dr. Darden. My diet was VERY important for the transformation. :tucool:

I agree diet is extremely important for just about any kind of body recomposition. I hope you didn't take my previous post as trying to minimize the role of diet in your fitness plan. I guess what I meant was, 60/20/20 is not the type of breakdown most ppl here would use for cutting...but your results speak for themselves! Perhaps I should have said something more to the effect of how maybe it isn't so important to ingest 30-40% of calories from protein which seems to be the current mainstream thought among avid weight trainers.

I agree diet is extremely important for just about any kind of body recomposition. I hope you didn't take my previous post as trying to minimize the role of diet in your fitness plan. I guess what I meant was, 60/20/20 is not the type of breakdown most ppl here would use for cutting...but your results speak for themselves! Perhaps I should have said something more to the effect of how maybe it isn't so important to ingest 30-40% of calories from protein which seems to be the current mainstream thought among avid weight trainers.
You are right it was a little different then the other plans. I wanted to do the different role to see what might happen. 1 set, more carbs, low calories, no cardio. :tu:

Congrats on the transformation! :tucool: Do you eat low glycemic carbs mostly or any old carbs?

Congrats on the transformation! :tucool: Do you eat low glycemic carbs mostly or any old carbs?
Wheat or Multi grain breads and Rice, Red potatoes or Sweet potatoes, Vegetables and/or fruits. (Apples, Bananas, Fruit cups, Mandarin oranges) (Broccoli, Black beans, Kidney beans, Peas, Lettuce, Carrots, Corn, Spinach, Mache)

^ These are some examples of what I would eat.

Thanks :tucool:

great job man!!!!!

It certainly is difficult to believe you're the same person!!!! CONGRATS! :bow:

You must of had loads of comments from your family and friends. I'm curious to know if any were negative? i.e. "aren't you loosing too much weight", or "you're looking too thin".

I'm only curious as most people in my life expressed concern when I cut last summer. None of them workout of course!

It certainly is difficult to believe you're the same person!!!! CONGRATS! :bow:

You must of had loads of comments from your family and friends. I'm curious to know if any were negative? i.e. "aren't you loosing too much weight", or "you're looking too thin".

I'm only curious as most people in my life expressed concern when I cut last summer. None of them workout of course!
:lol: Yes negative comments were present.

CA$ON congratulation on a magnificent transformation,:tucool::tu::claphigh::claphigh:. Your hard work, discipline, and consistency paid off in a huge way. Not only have you been inspirational on these boards, but you will inspire so many people that know you from your past and inspire some of them to seek a different lifestyle too!! That is going to be a great reward as time goes on.. Again congrats and i am looking forward to watching you make even more progress and achieve your goals.:tucool:

CA$ON congratulation on a magnificent transformation,:tucool::tu::claphigh::claphigh:. Your hard work, discipline, and consistency paid off in a huge way. Not only have you been inspirational on these boards, but you will inspire so many people that know you from your past and inspire some of them to seek a different lifestyle too!! That is going to be a great reward as time goes on.. Again congrats and i am looking forward to watching you make even more progress and achieve your goals.:tucool:
:tucool: Thank you and I hope to help people from my progress. It shows it can be done.

:bb:

As soon as I came back to the forum after my absence, I saw the new TSM mention on the home page. The minute I saw it I said to myself, "CA$ON has to be a winner soon!"

Only appropriate that you were the first one.

You're now my fitness inspiration!

As soon as I came back to the forum after my absence, I saw the new TSM mention on the home page. The minute I saw it I said to myself, "CA$ON has to be a winner soon!"

Only appropriate that you were the first one.

You're now my fitness inspiration!
:tucool: Thanks Croz! This is why I push so hard when I see words like that.

Let me know if you need anything. :tu: Get to it!:bb:

Well done bro! you should write a book about this transformation as im sure it would be a best seller.:flex:

Well done bro! you should write a book about this transformation as im sure it would be a best seller.:flex:
:confused:

:whistle:


Thanks :tucool:


If anyone has questions please post up!

Summer cut journal is up!


http://forums.johnstonefitness.com/showthread.php?t=47548


:tucool:

Eat Clean for a month challenge! See what JSF members eat everyday. :tucool:

http://forums.johnstonefitness.com/showthread.php?t=48001

Ca$on, first of all, phenomenal effort and results. You are truly an inspiration to me, and clearly so many others here.

May I ask, what was your cardio training like? Did you do a lot of HIIT and how often?

Ca$on, first of all, phenomenal effort and results. You are truly an inspiration to me, and clearly so many others here.

May I ask, what was your cardio training like? Did you do a lot of HIIT and how often?
Thank you. :)

My cardio is slim to none. If I could do a 30 minute walk each day that was fine. The type of weight training I did was HIT = High Intensity Training. I have tried some types of cardio but every time I add it in my regimen I can't recover in time for my next workout. At this time I have stopped doing cardio. Just sticking with a quick 30 minute walk.

I recently cut out cardio too for the same reasons. It was a hard thing to do because I had this fear that I would put on weight. Have always performed cardio on alternate days from my weight training. However, now that I have my diet under control, I really do believe that cardio is not necessary, as far as weight control is concerned. I also believe that my weight training benefits are greater without the cardio.

This thread revival reminds me of something I've been thinking lately... If anyone were taking bets, I would put my money on CA$ON being the first two-time TSMer if there were ever such a thing!

CA$ON, I've been quietly lurking your logs and I must say that your continued progress has been really impressive.

I really appreciate everyones comments.

Maybe if I change my physique pretty big then I might have a shot with the 2 time TSM. I will be pushing for it. :D