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Transformation Spotlight: Jeff from Huntington Beach

Thursday, August 13, 2015 by  
Filed under Daily Blog


It’s been a long time since I posted a JSF member transformation. Let’s fix that!

A few days ago I was contacted by Jeff, who hails from Huntington Beach, California. Jeff’s 4-month transformation is a perfect example of just how much can be accomplished in a relatively short period of time. It takes hard work, consistency and dedication, of course, but the results are literally life-changing.

Jeff included a few photographs and lots of good information about how he went about his transformation, which I’ve posted below. Take it away, Jeff!

I’m not sure if you’re still doing your transformation spotlight on your website, but I thought I would share my story with you because you are and were a HUGE inspiration. I have to give most of the credit to your site for all the informative lessons I have taken away from it. For that, thank you so much. As you can see below, I have adopted a lot of your principles. I will post my transformation story below. You are welcome to share this if you like.

I’ll give some context here, and try to keep it simple. January of this year I was in the worst shape of my life. I was a daily drinker and smoker, and the word exercise wasn’t in my vocabulary. I was on a rotation of consuming nearly 10 beers or 2 bottles of red wine every night. I would eat fast food daily, and have dinners consisting of steak lathered in olive oil. Late night food binges were a nightly occurrence, due to me consuming so much alcohol, pizza, burgers, fries… the standard drunken fare. I was a mess physically and mentally, and by New Year’s Day I knew something had to change. Sometime last December I found the John Stone Fitness website, which is where I acquired the wealth of my knowledge that I applied towards this transformation. The first week of January I had a plan, and put it into motion. No Alcohol, no cheat meals, daily exercise and no excuses!

I am Male, 5’7″ and 37 years old. Starting weight: 178 Final weight: 130

Pictures (click to enlarge):



What I took away from this process was that consistency is the key. I am an all or nothing type of guy, so having a strict nutrition and workout routine just worked for me. I didn’t consume any cheat meals or alcohol on the transformation journey, as I felt that my scale weight after each week of my cut was a special treat in itself. I would weigh myself weekly, every Sunday.

My workout was simple. I rode my BMX bicycle everyday, 7 days a week for 45 minutes. I didn’t take any rest days, as I learned to enjoy riding and looked forward to it. My weight routine would consist of lifting 1 day a week. I would work chest, shoulders, biceps, and triceps. I didn’t do any leg work as I was getting a fair amount of that from riding. My calves and quads are of relatively decent size due to genetics, so I focused on mostly upper body workouts. I used free weights and lifted at home. I used a lifting routine of sets of 12x10x8x6x6 for each upper body part I mentioned before. This would take maybe an hour or so every Sunday. Also, I never was going for a bodybuilding look. I just wanted to be fit and svelte.

My diet consisted of the same foods everyday, 7 days a week for 4 months. I never strayed from the diet plan and followed it consistently. I would eat anywhere between 1400 to 1600 calories a day spread throughout 5 small meals. I ate the same foods everyday at the same time. I can detail exactly what I ate for the whole 4 months as follows:

Breakfast 7am: Egg whites and Oatmeal with half tablespoon olive oil (300 calories)

Lunch 11am: 6 ounces grilled chicken breast and 2 tablespoons peanut butter (380 calories)

Afternoon snack 3pm: Pure protein bar (200 calories)

Dinner 6pm: Dinner was a rotation of 6 ounce chicken breast or Turkey Meatballs. Always with a side of broccoli and brown rice with olive oil (400 calories)

Evening snack 9pm: Pure Protein bar (200 Calories)

I am currently eating about 2000 calories a day.

Quite simply, I feel so much better than I did before. I’m pretty happy with the results, as I said before I never was aiming for the “bodybuilder” look. That would probably take a bulk anyway, and that’s not something I am interested in. I’m happy just being light on my feet and my bike! I was surprised at how much changing my diet and exercising daily could change my life. I found that fitness overflows into other aspects of my life which was an added bonus. The biggest reward was being able to feel comfortable wearing tank tops again and walking around the house without a shirt on. This may sound somewhat silly, but that was a huge confidence booster for me.

Thank you so much John Stone and Johnstonefitness.com!


Awesome job, Jeff! Congratulations on kicking all those bad habits and taking control of you health!

John Stone Fitness Comments

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