Testimonials and Transformations

Justin Loses 101 lbs, Packs On 44 lbs of Lean Muscle

justin's weight loss story: before and after

Justin has a great transformation story. He just made small changes to his diet and it made a big difference!

He initially lost 101 pounds but was then able to pack on 44 pounds of muscle while maintaining just 10% body fat, which is remarkable.

Here’s his story.

Why did you decide to transform your body?

I decided to change my body for many reasons. I was unhappy with how I appeared in the mirror, felt like crap because I wasn’t a physical person during the time, I wasn’t reaching my potential, and overall it was the chance for me to try to be proud of something I could accomplish if I worked hard enough with the discipline required.

What’s really funny is I kept going back and forth between being motivated and falling back into my old habits when I first started until I got mistaken for a lesbian in a gay bar, talk about being embarrassed.

What was the diet plan or strategy that guided your transformation?

A “diet plan” was always something I struggled with because I did my transformation in college where food was not always the healthiest when I was always rushing from class to class, but eventually, I found myself taking in less carbs but more greens, nuts, and proteins.

How did exercise help with your weight loss?

Exercise actually didn’t come into play until about 6 months into my weight loss journey because I didn’t have a lot of time, so most of my time was spent watching my food intake.

When exercise came into play, I researched it a lot before just jumping into the gym with no idea what to do. I focused on cardio heavily for 6 months, which I do regret a small amount because I didn’t lift weights like I do now and think if I had started lifting sooner I could be closer to my weight goal now.

From all my running and low carb intake I went from 236 lbs. to 135 lbs. over the course of a year. However, this weight loss made me feel a little lackluster in the sense that I still wasn’t happy.

Did you have any food or eating challenges?

Food and eating challenges were always a struggle during college. It was always, grab what you can before the next class.

What’s one mistake you made during your transformation?

Not doing weight training sooner to actually strengthen my body instead of just losing the weight without building some muscle.

What aspect of your journey has challenged you the most?

The aspect of my journey that has plagued me was staying driven, it’s very easy to fall into complacency when you are used to a type of lifestyle for so long and then wish to undergo such a drastic change.

What are your future plans with health and fitness?

Currently my future plans are to continue in my route to a more sculpted body and to continue to inspire people to push through their mental barriers.

justin gains muscle

Currently I am still trying to gain some muscle weight, but I am now holding at 179 lbs with 10% body fat. I wanna try an get that 10% to 8% while maintaining the 175-180 pound weight range.

What advice would you give to others aspiring to change their body?

Don’t give up, take all that frustration and put it towards the construction of your new self.

Nothing happens overnight, it takes time and it takes your effort. Even when I don’t have the motivation to go to the gym I force it even if it’s for a short period.

Also find an activity that you enjoy outside the gym that gets you actively engaged. When I found mine it made my mood skyrocket to a better place and made it easier to motivate myself to stay healthy.

Accelerate Your Diet and Fitness Goals with My Macro Solution System

Step-by-step self-guided program -or- fully customized personal macros coaching. Feel exhilarated as you conquer your goals!


  • 130 page step-by-step guide.
  • Achieve fat loss without starvation.
  • Individually tailored to your body composition.
Learn More

Disclaimer: Results aren’t typical and were the result of Justin’s hard work and dedication.

Ted Kallmyer is an ISSA certified Specialist in Fitness Nutrition, is an expert macros coach, and the author of The Macro Solution. If you need personal help reaching your weight loss/fitness goals see his nutrition & macros coaching options. Follow Ted on Instagram
Last Updated: August 15, 2017