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Alex didn’t have the luxury of a gympass and had to improvise in ways mostpeople would gawk at. See how he lost49 pounds and got shredded withbodyweight exercises!
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Body Transformation: Shredded WithBodyweight Exercises
by Teen Transformation Of The Week Apr 08, 2013
AGE 17
HEIGHT 5'7"
AGE 18
HEIGHT 5'7"
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Name: Alex Karr
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measuredher waist at 24 in. andmeasured 1 otherbody part.
updated herweight from 113 Lbs.to 113 Lbs., nochange in 0 days.
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3/5/2014 Bodybuilding.com - Body Transformation: Shredded With Bodyweight Exercises
http://www.bodybuilding.com/fun/body-transformation-shredded-with-bodyweight-exercises.html 2/11
ON Fish Oil
Fat Burner
ON Gold Standard 100% Whey
ON ZMA
WEIGHT 200 lbs
BODY FAT 31%
WEIGHT 151 lbs
BODY FAT 8%
Why I Decided to TransformI was tired of being the only one in my group of friends without abs and wanted to be in the best
shape possible. I wanted to raise my confidence again and look down and see a six pack. This wasn't
just a fitness transformation; it was a life transformation too. I wanted to change and live a happy,
healthy life.
How I Accomplished My GoalsAt the time, most of my friends were active. They lifted weights, wrestled, and swam. I had a great
support system, but I lacked a gym pass and nutrition knowledge, so I did 2-3 cardio sessions per day
consisting of swimming, hiking, push-ups and sit-ups. The only way to describe the training was like
watching Rocky train in terrain while everyone else had the blessings of a gym.
I learned to diet through research and my buddy Austin Lee who was supportive. Although it was the
toughest five months ever, I stuck through it each day by looking at inspirational physiques and
knowing that someday it would be me.
Supplements That Helped Me Through the JourneyThroughout my transformation, I used supplements from Bodybuilding.com that helped me reach my
goals. Supplements can help big time depending on your goal, diet, and exercise regimen. It's not
about the quantity of supplements, it's about quality, timing, and dosage.
With Meal 1
Pre-workout
With Meal 2 and 5
Before Bed
Diet Plan that Guided My TransformationAfter researching the three macronutrients: proteins, fats, and carbohydrates, it was obvious the
carbs had to go. Throughout my transformation, I lived on a no/low-carb diet, which quickly helped me
eliminate fat while putting on muscle. I stuck to chicken, eggs, tuna, almonds, and peanuts mostly. I
called it a caveman diet.
Meal 1
Apply Here To Be ATransformation 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!
3/5/2014 Bodybuilding.com - Body Transformation: Shredded With Bodyweight Exercises
http://www.bodybuilding.com/fun/body-transformation-shredded-with-bodyweight-exercises.html 3/11
Egg Whites
4
Apple
1
ON Gold Standard 100% Whey
Tuna
1 can
Almonds
1 serving
Chicken Breast
6oz
Salad
2 cups
ON Gold Standard 100% Whey
Tuna
1 can
Almonds
1 serving
Peanuts
1 serving
HIIT Cardio
1 hour
Jogging
30 min
Meal 2: Post-workout
Meal 3
Meal 4
Meal 5: Post cardio
Meal 6
Training Regimen that Kept Me on TrackI didn't have the luxury of a gym pass, so I did bodyweight exercises and free-running cardio. Don't let
a lack of a gym pass be your excuse not to get in the best shape of your life. Use it to your advantage
and allow Mother Earth's terrain to be your trainer.
Day 1: Cardio/chest/abs
3/5/2014 Bodybuilding.com - Body Transformation: Shredded With Bodyweight Exercises
http://www.bodybuilding.com/fun/body-transformation-shredded-with-bodyweight-exercises.html 4/11
Push-Up Wide
5 sets of 25 reps
Pushups
5 sets of 25 reps
Push-Ups - Close Triceps Position
5 sets of 25 reps
Sit-Up
5 sets of 25-100 reps
Russian Twist
5 sets of 20 reps
Flat Bench Lying Leg Raise
5 sets of 25 reps
Jogging
2 hours
Pullups (Wide-grip)
5 sets of 10 reps
Pullups (Close-grip)
5 sets of 10 reps
Chin-Up
5 sets of 10 reps
Plank
5 sets of 1 min
Sit-Up
100 reps
Jogging
2 hours
Sprints
10 sets of 40 yards
Printable Page PDF Document
Day 2: Cardio/back/abs
Printable Page PDF Document
Day 3: Cardio
Day 4: Cardio/chest/abs
3/5/2014 Bodybuilding.com - Body Transformation: Shredded With Bodyweight Exercises
http://www.bodybuilding.com/fun/body-transformation-shredded-with-bodyweight-exercises.html 5/11
Jogging
1 hour
Push-Up Wide
5 sets of 25 reps
Pushups
5 sets of 25 reps
Push-Ups - Close Triceps Position
5 sets of 25 reps
Sit-Up
5 sets of 25-100 reps
Russian Twist
5 sets of 20 reps
Flat Bench Lying Leg Raise
5 sets of 25 reps
Jogging
30 min
Pullups (Wide-grip)
5 sets of 10 reps
Pullups (Close-grip)
5 sets of 10 reps
Chin-Up
5 sets of 10 reps
Plank
5 sets of 1 min
Sit-Up
100 reps
Jogging
1 hour
Swimming
30 min
Hiking
1-2 hours
Day 5: Cardio/back/abs
Day 6: Cardio
Day 7: Cardio
3/5/2014 Bodybuilding.com - Body Transformation: Shredded With Bodyweight Exercises
http://www.bodybuilding.com/fun/body-transformation-shredded-with-bodyweight-exercises.html 6/11
What Aspect Challenged Me the MostThe lack of a gym pass challenged me most. Everyone else had the privilege of a gym. I was in a
constant battle to stay motivated by using my surroundings.
My Future Fitness PlansIn the future, I would like to model and
compete in physique contests. I look up to
Greg Plitt and Steve Cook.
Suggestions for AspiringTransformersStay motivated, there is always light at the
end of the tunnel. The winner and loser both
fail, but the difference is that the winner keeps
going after failure. Be ready at any time to give
up what you are now for what you want to
become! Train smart and remember with hard
work you will have success.
How Bodybuilding.comHelped Me Reach My GoalsI looked at great physiques to inspire me on
Bodybuilding.com every day. I also read
articles about how supplements affect the
body for the best results. Thank you,
Bodybuilding.com.
CreditThanks to my friends, Austin Lee and Zack Tapp, for always believing in my vision and helping me
transform.
Start Your Own Transformation Today
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Have you made a dramatic change either by gaining muscle
of by losing all the weight you have been hoping for?
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3/5/2014 Bodybuilding.com - Body Transformation: Shredded With Bodyweight Exercises
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POOR 1 2 3 4 5 6 7 8 9 10 EXCELLENT
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Showing 1 - 25 of 65 Comments
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Rep Power: 0
Body Stats
ht: 16'6"wt: 198.2 lbsbf: 27.2%
internetgyrl
This is simply amazing! Great for him!
Apr 8, 2013 5:45pm | report
Rep Power: 0
Body Stats
ht: 17'4"wt: 208 lbsbf: 13.0%
itsJustAROD
****! Nice results man!
Apr 8, 2013 6:40pm | report
Rep Power: 0
StoneWarrior44
You got a physique like that without access to a gym? Jesus,
you've got some serious potential for a career in
bodybuilding! Best of luck to your future sucesses! Fantastic
work!
Apr 8, 2013 7:06pm | report
Rep Power: 0
Body Stats
ht: 14'2"wt: 170 lbsbf: 19.0%
Einstein612
Are you kidding me? 0.o
Apr 8, 2013 9:38pm | report
Rep Power: 0
Body Stats
ht: 12'7"wt: 151.8 lbsbf: 16.5%
atfitness
lmao exactly what I though/
Apr 9, 2013 1:10am | report
3/5/2014 Bodybuilding.com - Body Transformation: Shredded With Bodyweight Exercises
http://www.bodybuilding.com/fun/body-transformation-shredded-with-bodyweight-exercises.html 8/11
Rep Power: 0
Body Stats
ht: 15'9"wt: 189.5 lbsbf: 11.5%
dchampisere
One-hour of HIIT cardio, you serious? You must have a rock
solid determination.
Looking at this article, reminds me of the phrase "Excuses are
for people who do not want it bad enough."
Apr 8, 2013 9:44pm | report
Rep Power: 0
Body Stats
ht: 13'4"wt: 160.4 lbsbf: 25.0%
yankee8807
Inspirational man, great transformation
Apr 8, 2013 10:11pm | report
Rep Power: 0
Body Stats
ht: 14'9"wt: 177 lbsbf: 7.5%
cclauss777
Fantastic job and compromising!
Apr 8, 2013 10:21pm | report
Rep Power: 0
Body Stats
ht: 12'8"wt: 152 lbsbf: 11.0%
NNobeen
Amazing progress man! Very proud. How did you manage to
do 2 hours of jogging and not end up burning muscle?
Respect for your transformation! Don't stop! ;)
Apr 9, 2013 2:11am | report
Rep Power: 0
Body Stats
ht: 16'8"wt: 151 lbsbf: 8.0%
AlexxKarr
This transformation was over the summer and i got
alot of sleep, so i think it helped me not burn muscle!
But thank you
Apr 9, 2013 10:08am | report
Rep Power: 0
Body Stats
ht: 14'10"wt: 178.2 lbsbf: 19.0%
spirokappa
excellent!
Apr 9, 2013 2:57am | report
Rep Power: 0
Body Stats
ht: 11'6"wt: 138 lbsbf: 16.0%
VickyTig
Great results, especially since you didn't use the gym! Keep it
up!
Apr 9, 2013 4:18am | report
Rep Power: 0
Body Stats
ht: 12'6"wt: 150.8 lbsbf: 26.0%
Qotu79
An hour of HIIT cardio and 30 min jog? Wow! Nice job kid!
Apr 9, 2013 6:47am | report
3/5/2014 Bodybuilding.com - Body Transformation: Shredded With Bodyweight Exercises
http://www.bodybuilding.com/fun/body-transformation-shredded-with-bodyweight-exercises.html 9/11
Rep Power: 0
Body Stats
ht: 15'5"wt: 185.5 lbsbf: 9.0%
bbassitt32
Great work! since your down to a low bf% have you since
increased your carb intake?
Apr 9, 2013 7:20am | report
Rep Power: 0
Body Stats
ht: 16'8"wt: 151 lbsbf: 8.0%
AlexxKarr
yeah i began to bulk!
Apr 9, 2013 10:07am | report
Rep Power: 0
Body Stats
ht: 12'3"wt: 147 lbsbf: 10.0%
JRose13
wtf, why do you do so much cardio. If you need all that cardio,
your diet isnt right.
Apr 9, 2013 7:46am | report
Rep Power: 0
Body Stats
ht: 16'8"wt: 151 lbsbf: 8.0%
AlexxKarr
It is because i lost 50lbs in 3 months, thats why i did
soo much cardio
Apr 9, 2013 10:06am | report
Rep Power: 0
Body Stats
ht: 19'1"wt: 229 lbsbf: 20.0%
ramoore620
Incredible transformation especially without the use of a gym.
It never fails, there will always be haters. Keep up the
determination and dedication kid!
Apr 9, 2013 10:18am | report
Rep Power: 0
Body Stats
ht: 12'10"wt: 154.7 lbsbf: 11.9%
Going4Swole
Awesome transformation man, great work! RESPECT!!
Apr 9, 2013 11:07am | report
Rep Power: 0
Body Stats
ht: 22'3"wt: 267.7 lbsbf: 27.2%
PrinceOftheCty
What the fuuuuuu.
Apr 9, 2013 12:04pm | report
3/5/2014 Bodybuilding.com - Body Transformation: Shredded With Bodyweight Exercises
http://www.bodybuilding.com/fun/body-transformation-shredded-with-bodyweight-exercises.html 10/11
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Showing 1 - 25 of 65 Comments
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Information. Motivation. Supplementation.
Rep Power: 0
Body Stats
ht: 15'7"wt: 187.39 lbsbf: 12.0%
nicolacapra
Sick arms!!! Good job!!!
Apr 9, 2013 12:11pm | report
Rep Power: 0
Body Stats
ht: 17'11"wt: 215 lbsbf: 13.5%
NewRegN2013
Great work Alex! I am a big fan of bodyweight exercises and
you have proven that they get results if you put in the
necessary work. There will always be those that think you
have to pump iron to accomplish your transformation, but
keep doing what you are doing!
Apr 9, 2013 12:22pm | report
Rep Power: 0
Body Stats
ht: 15'5"wt: 185 lbsbf: 13.0%
nathansims2
Get some!
Apr 9, 2013 12:23pm | report
Rep Power: 0
Body Stats
ht: 14'2"wt: 170 lbsbf: 12.0%
ArabAesthetic
People underestimate bodyweight training and calisthenics.
I've reached my physique with using my boy-weight only as
well. Congrats bro! You've done a great job.
Apr 9, 2013 12:26pm | report
Rep Power: 0
Body Stats
ht: 13'4"wt: 160.4 lbsbf: 25.0%
yankee8807
Will we be reading about your transformation on here
one day?
Apr 10, 2013 7:05am | report
3/5/2014 Bodybuilding.com - Body Transformation: Shredded With Bodyweight Exercises
http://www.bodybuilding.com/fun/body-transformation-shredded-with-bodyweight-exercises.html 11/11
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