How Average Looking Joe Got Transformed into a Ripped Jack


Pasta does not make you fat. How much you consume it makes you fat.

We must agree on above quote when fitness is concerned. It directly indicates to the spoiled meal plan or dieting of our generation thanks to easily accessible fast foods in our midst. Though we cannot stop the whole fast food industry but can definitely relish yummy fast food in a planned way.

In our locality and all over the world where millions and billions of people are being deceived by the junk foods and are finding it difficult to get away from it, there are persons like Joe who are defeating the temptation of fast foods.

Yes, in today’s section of the success story, we will be presenting the chronicle of a 21-year old Joe who won the battle against the bulkiness and transform himself into a ripped guy in just 2 years. We will be looking into the challenges he faced, initiatives he took, and results he reaped. So let’s jump right into it:


Starting from the challenge part, unlike other guys, Joe started facing the issue of fatness from the high school age only and it got bad with his growing age. When other kids in his class were busy in finding toys in their lunch box, Joe was occupied in searching the ways to lose weight.

Apart from corrupt food habit, the heredity issue of plumpness also complicates his situation as both of his parents were overweight. He, therefore, manifests that the transformation is 80 percent nutrition and 20 percent physical activity.

In an interview to, he confessed that he was fat even after being an outdoor games freak. But with the growing age, he slowed down his physical activity and by the time he reached seventh grade, ended up playing- Play Station 2 (a popular video game).

He managed to lose some 20 pounds during his high school but by the start of his first serious relationship, it again slipped back to the same position. He reports that his girlfriend always wanted to eat something at late night and as a loyal boyfriend, he never denied her.

This slow and gradual process indulges him into a spoiled food habit resulting into a weight gain. After his break up, at the start of college, his weight compounded up until 300 pounds.


The wake-up call started when he found himself into the category of 300 pounds weight. But the thing which really motivated him was his school friend. The story of transformation begins when he saws his friend’s progress in just one season.

Workout Part:

He started with the simplest exercise- running but by the third day, his shins hurt badly so much that he could not make to his apartment back. After that, he made running 3 times in a week as his routine.

It helped for some time but the habit of occasional beer ruined his pace. The surprising part was that he himself was not aware of the impact of drinking until his buddy at ROTC (reserve officers training corps) signaled him about his error.

His buddy of ROTC took him to university gym and indulged him into lifting which leaves Joe doing weight exercises 5 days a week. But there were a lot of loopholes in his exercises as he was literally not interested in doing lower-body exercises. He somehow managed to lose a mere 50 pounds from those lifting and that too in one year.

After one year, he returned to his hometown and lessened his training but soon after joining the school back, he plunges into the same routine with a change- sticking to lifts to get the heart rate up and get a pump while doing an element of cardio. This was the time when he really started shedding the weight.

Nutrition Part:

After noticing a progress halt at 245 pounds despite all those limiting and running, he decided to completely change the meal plan. He learned about the flexible dieting and began tracking everything he ate.

After doing small changes like taking one gram of protein per pound of the body weight, he finally realized the control over the results. Fast forward to August last year, he obtained an astonishing fitness level which was no less than a dream come true. Now, after dialing into the nutrition, he stuck to 2200 calories a day- 220 grams of protein, 90-100 grams of essential fats, and 100 grams of carbs for six days a week. One interesting thing in his diet plan is a cheat day on which he relishes yummy fast foods but on the condition that the following day is- 100% on track.

Typical diet plan of Joe:

Meal 1 Oats: 1 Servings

Protein Powder: 2 Scoops

Meal 2 Chicken: 6 oz

Ground Beef: 4 oz

Broccoli: 1 Cup

Meal 3 New York Strip Steak: 8-12 oz

White Rice: 1 Cup

Asparagus: 8 Spears

Blueberries: 1 Cup

Meal 4 Protein Powder: 2 Scoops

Peanut Butter: 1 Tbsp

Joe says yes to supplements:

Morning Pre-Workout Afternoon Post-Workout Before Bed
●       Muscle Pharm Multivitamin Armor-V

●     Whey Protein

●       Prime Nutrition CLA

●       MusclePharm Fish Oil

●       Muscle Pharm BCAA 3:1:2

●       Citrulline Malate

●       Prime Nutrition Agmatine

●       MusclePharm Creatine

●       Prime Nutrition CLA

●       MusclePharm Fish Oil

●       MusclePharm BCAA 3:1:2


●       Whey Protein

●       Prime Nutrition CLA

●     Musclepharm Fish Oil

●     MusclePharm Z-Core PM


Joe’s weekly workout regime:

Day 1: Legs ·         Barbell Squat

·         Barbell Deadlift

·         Leg Extensions

·         Seated Leg Curl

·         Stiff-Legged Deadlift

·         Leg Press

·         Seated Calf Raise

·         Standing Calf Raises

Day2: Shoulders ·         Side Lateral Raise

·         Dumbbell Shoulder Press

·         Seated Bent-Over Rear Delt Raise

·         Single Dumbbell Raise

·         Upright Barbell Row

·         Front Dumbbell Raise

·         Reverse Machine Flyes

Day 3: Back ·         Wide-Grip Lat Pulldown

·         T-Bar Row

·         Seated Cable Rows

·         Straight-Arm Pulldown

·         One-Arm Dumbbell Row

·         Underhand Cable Pulldowns

·         Barbell Shrug

·         Wide-Grip Pulldown Behind The Neck

Day 4: Chest ·         Incline Dumbbell Press

·         Barbell Bench Press – Medium Grip

·         Bent-Arm Dumbbell Pullover

·         Dips – Chest Version

·         Cable Crossover

·         Leverage Incline Chest Press

·         Dumbbell Flyes

Day 5: Arms ·         Triceps Pushdown – Rope Attachment

·         Barbell Curl

·         Dumbbell Shoulder Press

·         Incline Dumbbell Curl

·         Preacher Curl

·         Triceps Pushdown

·         Reverse Barbell Curl

·         Bench Dips

Day 6 Pick a Muscle Group that needs to be prioritized
Day 7 Rest


It is needless to mention that results would be a miracle and amazing. Yes, at the age of 21 he was no less than 300 lbs with 40 plus percentage of body fat. And now after 2 years, he has obtained a ripped body weighing 195 lbs with a mere 10-12 percentage of body fat.


We have just seen how Joe managed to get an astonishing figure from a gigantic body. It shows that nothing is impossible provided that you stuck to a goal and mission. Joe’s gala can easily be related to those people who are struggling with the issue of bulkiness from the tender age. Now, being human our responsibility is to share this post on our network so that people can be benefitted and get inspired. Please comment in the below-mentioned box and don’t forget to share the story on your network.

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