If Steve had downtime, he was either training or preparing meals. That dedicated plan of attack drove him to lose 102 pounds and 30 percent body fat in one year! See how you can too!

WHY I DECIDED TO TRANSFORM

I had two dreams in my life: to become a doctor of chiropractic and be Mr. Arkansas. In 2009, I was accepted into chiropractic school. During my first three years, I rarely made time to train and ate like a typical college student.

Going into my last year of school, I decided to make a lifestyle change and become a better role model for my patients.

At that time, I weighed approximately 330 pounds. I say approximately because my electronic scale says error to above 330 pounds.

BEFORE /// 330 LBS

AFTER /// 228 LBS

AGE 35 / HEIGHT 5'10" / BODY FAT 45%

AGE 35 / HEIGHT 5'10" / BODY FAT 15%

Post To Fitboard

HOW I ACCOMPLISHED MY GOALS

Even though I was working hard to finish my graduation requirements, I trained seven days per week and never veered from my plan. I saw patients at the clinic from 9 a.m. to 7 p.m. and built a successful routine. If I had downtime, I was in the gym or at home preparing meals.

I had an incredible support system that included my wife, family, and training partner. They understood what I wanted to accomplish and knew it was very important to me. I didn't allow myself to be put into situations where I would be tempted to eat something that I shouldn't or miss a workout. If I went somewhere, I always made sure that I took food with me just in case I didn't make it back before my next meal.

I didn't get frustrated when I hit a plateau. Instead, I went online and viewed transformations on Bodybuilding.com to remind myself that it could be done. The results were worth it.

APPLY HERE TO BE A TRANSFORMATION
OF THE WEEK!

Bodybuilding.com honors people across all transformation categories for their hard work and dedication. Learn how our featured transformers overcame obstacles and hit their goals!

SUPPLEMENTS THAT HELPED ME THROUGH THE JOURNEY

With Meal 1

• BSN Syntha-6
• Cellucor D4 Thermal Shock

Pre-workout

• BSN Syntha-6
• Cellucor C4 Extreme
• Cellucor D4 Thermal Shock

DIET PLAN THAT GUIDED MY TRANSFORMATION

Meal 1

• BSN Syntha-6
  2 servings

Meal 2

• Egg Whites
  2 cups
• Spinach
  1 serving
• Oats
  1/2 cup

Meal 3

• Chicken
  8 oz
• Rice
  1/2 cup

Meal 4: Pre-workout

• BSN Syntha-6
  2 servings

Meal 5

• Chicken
  8 oz
• Rice
  1/2 cup

Meal 6

• Chicken
  8 oz
• Rice
  1/2 cup

Meal 7

• Chicken
  8 oz
• Vegetables
  1 cup

Meal 8

• Fish
  8 oz
• Vegetables
  1 cup

TRAINING REGIMEN THAT KEPT ME ON TRACK

I do low-intensity cardio for one hour Monday-Wednesday and twice per day Thursday-Sunday.

Day 1: Chest/Triceps

•  Barbell Incline Bench Press - Medium Grip
  4 sets of 8 reps
•  Dumbbell Bench Press
  4 sets of 8 reps
•  Machine Bench Press
  4 sets of 8 reps
•  Dumbbell Flyes
  4 sets of 8 reps
•  Dips - Triceps Version
  4 sets of 8 reps
•  Lying Triceps Press
  4 sets of 8 reps
•  Tricep Dumbbell Kickback
  4 sets of 8 reps
•  Triceps Pushdown
  4 sets of 8 reps

Day 2: Back/Biceps

•  Wide-Grip Lat Pulldown
  4 sets of 8 reps
•  Bent Over Barbell Row
  4 sets of 8 reps
•  Bent Over Two-Dumbbell Row
  4 sets of 8 reps
•  Barbell Deadlift
  4 sets of 8 reps
•  Barbell Curl
  4 sets of 8 reps
•  Dumbbell Bicep Curl
  4 sets of 8 reps
•  Preacher Curl
  4 sets of 8 reps
•  Hammer Curls
  4 sets of 8 reps

Day 3: Shoulders

•  Standing Military Press
  4 sets of 8 reps
•  Side Lateral Raise
  4 sets of 8 reps
•  Upright Barbell Row
  4 sets of 8 reps
•  Front Dumbbell Raise
  4 sets of 8 reps
•  Barbell Shrug
  4 sets of 8 reps

Day 4: Legs

•  Barbell Squat
  4 sets of 8 reps
•  Leg Press
  4 sets of 8 reps
•  Leg Extensions
  4 sets of 8 reps
•  Seated Leg Curl
  4 sets of 8 reps

Day 5: Chest/Triceps

•  Machine Bench Press
  4 sets of 12-15 reps
•  Leverage Incline Chest Press
  4 sets of 12-15 reps
•  Butterfly
  4 sets of 12-15 reps
•  Dip Machine
  4 sets of 12-15 reps
•  Triceps Pushdown
  4 sets of 12-15 reps
•  Cable One Arm Tricep Extension
  4 sets of 12-15 reps

Day 6: Back/Biceps

•  Leverage Iso Row
  4 sets of 12-15 reps
•  Close-Grip Front Lat Pulldown
  4 sets of 12-15 reps
•  Seated Cable Rows
  4 sets of 12-15 reps
•  Standing Biceps Cable Curl
  4 sets of 12-15 reps
•  Machine Preacher Curls
  4 sets of 12-15 reps
•  Concentration Curls
  4 sets of 12-15 reps

Day 7: Shoulders

•  Machine Shoulder (Military) Press
  4 sets of 12-15 reps
•  Cable Seated Lateral Raise
  4 sets of 12-15 reps
•  Front Cable Raise
  4 sets of 12-15 reps
•  Reverse Machine Flyes
  4 sets of 12-15 reps
•  Barbell Shrug
  4 sets of 12-15 reps