By: Teen Transformation Of The Week

Before: 280 lbs

After: 175 lbs

Vital Stats

Name: Byron C. Jaeger
Email: casey.jaeger@furman.edu
BodySpace: BCJaeger

Before:
Age: 16
Height: 5'10"
Weight: 280 lbs
Body Fat: 25-30%

After:
Age: 20
Height: 5'10"
Weight: 175 lbs
Body Fat: 5%

Why I Got Started

The first 16 years of my life are best described as a dirty bulk. I was encouraged to eat healthy foods, but I couldn't be kept away from sugary cereals and Pop-Tarts. My parents used to hide junk food around the house to keep it out of my hands.

I usually found it when they were out of the house and ate as much as I could in anticipation of the next dry spell. Eventually I grew to be a plump, inactive, unhealthy boy. Everything about my body made me feel ashamed. I never took my shirt off at a beach. I changed in the bathroom while all the other guys changed in the locker room.

I practically ran away when I saw someone holding a camera. I typically found myself short of breath after walking up a flight of stairs. Occasionally I saw my reflection in the mirror and thought, "Oh my God, how did I get that fat?"

There's a lot more to being overweight as a child than being heavier than other kids. Aside from all the hazing and embarrassment, I always felt isolated and unwanted. I got an earful of fat jokes every day from basically everyone I knew.

Occasionally I would try to lose weight with a fad diet or something short term, but I always reverted to the old me before I made any progress, which only deepened the lack of self respect I had developed. I think my breaking point came when someone's father cracked a fat joke at my expense.

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My Breaking Point Came When Someone's
Father Cracked A Fat Joke At My Expense.

Normally a friend would make the fat joke and everyone would chuckle, but this time it was a complete stranger. I can't tell you how upsetting it is to feel that trivial. I had only met this grown man five minutes ago and already I was his own personal resource for witty jokes.

I don't think I ever looked at my body the same way after I realized the lack of respect it had earned me. I started to see it as an obstacle, and that was the foundation for my desire to change.

How I Did It

I tried to lose weight several times before I got results. I tried drinking weight loss products and taking weight loss pills, but saw no significant results. I tried playing football, which was a step in the right direction, but it didn't change my nutrition.

Although I was building muscle, I wasn't losing any fat. Eventually I left football and got interested in weight lifting. I slowly learned proper nutrition from great sites like this one and regularly went to the gym to lift and do cardio.

Everything in my life came together when I immersed myself in nutrition and fitness. I got better grades, made better friends, and developed a strong sense of discipline and self respect. My body has changed a lot in the past four years, but the deepest change I've gone through has been in my daily habits.

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Everything In My Life Came Together When I
Immersed Myself In Nutrition And Fitness.

I stopped eating junk foods and dug into whole foods like oatmeal, egg whites, chicken, fish, potatoes, and vegetables. I learned how to cook and kept my diet interesting by mixing and matching clean foods to see what I liked. In the end, I believe the key to my success was developing a disciplined approach to weight loss that focused on strong nutrition and consistent hard work in the gym.

Supplements

• Whey Protein
• Casein Protein
• Creatine Monohydrate
• USPLabs Jacked
• Universal Animal Paks
• Fish Oil
• Genr8 Vitargo

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Diet

Meal 1:
• 3 tblsp. liquid egg whites
• 1 cup oats
• 1 tsp. cinnamon
• 1/2 scoop of Optimum Casein
• 1/2 scoop of Optimum Whey
• 1 Universal Animal Pack
• 2 cups mixed vegetables

Meal 2:

• 1 can of tuna
• 4 cups spinach
• 1-2 oz. red onion
• 1-2 oz. green/red pepper
• 1-2 tblsp. Udo's Choice Oil
• 4g fish oil
• 1/2 cup water chestnuts

Meal 3: Pre-Workout

• 3 tblsp. liquid egg whites
• 1 cup oats
• 1/2 scoop of Optimum Casein
• 1/2 scoop of Optimum Whey
• 1 tsp. cinnamon

Meal 4:

• 3 scoops USPlabs Jack3d

Meal 5:

• 3 scoops Vitargo
• 2 scoops Optimum Whey

Meal 6:

• 1 cup oats
• 3 tblsp. liquid egg whites
• 1 tsp. cinnamon
• 1/2 scoop of Optimum Casein
• 1/2 scoop of Optimum Whey
• 1 banana
• 1 cup mixed vegetables

Meal 7:

• 6 oz. lean chicken breast
• 4 cups spinach
• 2 oz. red onion
• 1-2 oz. green/red pepper
• 3 cups mixed vegetables
• 1 tblsp. olive oil
• 1 tblsp. vinegar
• 1/2 cup water chestnuts
• 4g fish oil

Meal 8:

• 1 scoop of Optimum Casein
• 3 tblsp. liquid egg whites
• 1 tblsp. almond butter

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Byron Jaeger.

Training

Monday: Back
• Pullups: 4 sets of 6-12 reps
• Bent Over Barbell Rows: 4 sets of 6-12 reps
• T-Bar Rows: 3 sets of 8-12 Reps
• One-Arm Dumbbell Rows: 3 sets of 8-12 reps
• Reverse Flyes: 3 sets of 8-12 reps
• Lat Pulldowns: 3 sets of 8-12 reps
• Cardio: 20-60 minutes

Tuesday: Chest

• Pushups: 3 sets of 10 reps
• Barbell Bench Press: 4 sets of 6-12 reps
• Decline Bench Press: 3 sets of 6-8 reps
• Incline Bench Press: 3 sets of 6-8 reps
• Incline Dumbbell Flyes: 3 sets of 8-12 reps
• Cable Flyes: 3 sets of 8-12 reps
• Cardio: 20-60 minutes

Wednesday: Legs

• Squats: 5 sets of 6-12 reps
• Front Barbell Squats: 3 sets of 6-8 reps
• Deadlifts: 4 sets of 6-12 reps
• Leg Extensions: 4 sets of 6-10 reps
• Lying Leg Curls: 4 sets of 6-10 reps
• Standing Calf Raises: 6 sets of 8-12 reps

Thursday: Rest

Friday: Arms

• Dumbbell Curls: 4 sets of 6-10 reps
• Preacher Curls: 3 sets of 6-10 reps
• Cable Curls: 3 sets of 6-10 reps
• Dips: 4 sets of 8-12 reps
• Triceps Pushdowns: 3 sets of 6-10 reps
• Bench Dips: 3 sets of 8-12 reps
• Cardio: 20-60 minutes

Saturday: Shoulders

• Military Press: 4 sets of 6-12 reps
• Handstand Pushups: 4 sets of 4-8 reps
• Front Dumbbell Raises: 3 sets of 8-12 reps
• Lateral Raises: 3 sets of 8-12 reps
• Arnold Dumbbell Press: 3 sets of 6-8 reps
• Upright Barbell Rows: 3 sets of 8-12 reps
• Barbell Shrugs: 3 sets of 6-8 reps
• Cardio: 20-60 minutes

Sunday: Cardio

• Cardio: 60 minutes

Suggestions For Others

The sad fact is very few people want you to succeed. Your success in the gym is just another reason for somebody else to question their failures. Throughout my 4 year transformation, I hit a lot of obstacles simply because I surrounded myself with unsupportive people.

I've been told that my desire to change myself is my way of overcompensating for various other shortcomings. I've heard numerous times that my interest in nutrition is an unhealthy obsession. I'm used to hearing at least three annoying comments when I order food in restaurants because 'dudes don't eat salad.'

I don't even want to talk about the cr@p I get for eating protein powder. I don't think anything can be more helpful in the long run than someone who motivates you when you feel like you can't keep going.

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Your Success In The Gym Is Just Another Reason
For Somebody Else To Question Their Failures.

On the other end of the spectrum, nothing can hurt you more than someone who trivializes your attempt at self improvement. If I could give just one suggestion, it would be to surround yourself with people who won't persecute you for eating nutritious foods.

Find friends who won't be threatened by your success and might even give you support when things get tough. That, in my honest opinion, is one of the keys to success in fitness.

Teen Transformation Of The Week
teentransformations@bodybuilding.com

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