Bodybuilding.com - Male Transformation Of The Week - John Rahn!

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Focus your energies not on what you want to change but rather on what you want to create.

John wanted to try modeling, but while he was very active he wasn't living very healthy. Find out how he changed his lifestyle and lost 40 lbs and 9% bodyfat!

Male Transformation Of The Week - John Rahn!

By: Male Transformation Of The Week

Before:
230 lbs

After:
190 lbs

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Vital Stats
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Name: John Rahn
Email: johnrahn1@yahoo.com
Bodyspace: tightslick1

Before:
Age: 24
Weight: 230 lbs
Body Fat: 16% or over

After:
Age: 24
Weight: 190 lbs
Body Fat: 7%

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Why I Got Started
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I graduated from college, Binghamton University, January 2007. I wanted to change my lifestyle partying and keg stands. I was an athlete all of my life and even received an athletic grant to play basketball in college.

I played for two years and transferred to Binghamton to be with my buddies and have a good time and, oh yeah, get a good education. I was lifting at Binghamton but I wasn't eating healthy, or living healthy for that matter.

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How I Did It
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I came home and started to diet in March 2007. I started out doing the south beach. I lost about 60lbs in a 4 months span. I looked better than I did at 230 lbs but wanted more. I started getting compliments on my "new" body and thought I'd try modeling. I was invited to a convention, IMTA (International Modeling and Talent Association) 2007.

I was a Male Fitness contestant. I did very well at the show and won awards in every runway competition I competed in. By the end of the week I was awarded the Male Fitness Model of the Year 1st Runner up. I came home and thought I'd made it, boy was I wrong. I got contacted by fitness agents and they wanted me back at 230 lbs but ripped.

I tried for 7 months to get back up and gain size the right way; I hired a personal trainer and nutritionist. I gained about 20lbs of solid mass, just not ripped. (haha) harder than it sounds. I had a tough time working with the agents and decided I wanted to get back down and get lean again, so I did. I did it the right way though.

When I did the south beach I lost a lot of muscle mass. I wanted to maintain this new muscle I worked so hard for. I researched and learned from this site and many other resources. I have since lost about 8% body fat and have gotten myself to 190lbs with 7% body fat. I am still striving to get to 5% and be 185lbs. I want to pursue a modeling career and know that my body has to look great to be successful.

Click To Enlarge.
I Want To Pursue A Modeling Career.

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Supplements
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I use:

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Diet
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I have started the Anabolic Diet. It is high fat, high protein, low carb throughout the week and than a carb up on the weekend for 24 hrs. I got the idea from one of your bodybuilders of the week. I met him, Josh Griswald, while in Binghamton. He was a real cool guy who obviously took working out serious and gave me great advice. I have been doing it for about 3 months now.

Meal 1

6 whole eggs
2 turkey bacon
1 slice swiss
1 cup broccoli
1 tbsp Olive oil
4 fish caps

Meal 2 (pwo)

2 scoops IsoFlex

Meal 3

8 oz ground turkey
4 jerkey links
4 Hard boil egg whites
4 fish caps

Meal 4

8 oz chicken breast
1 cup broccoli
I polly o cheese
4 fish caps

Meal 5

8 oz flank steak/salmon
1 cup spinach
4 fish caps

Meal 6

Optimum Nutrition Casein protein
¼ cup walnuts/natty pb/almonds

My weekends consist of good carbs; brown rice, beans, yams, Ezekiel bread, kashi cereal, skim milk. I am in the cutting phase of the AD so I am tweaking the diet each week and lowering my cals.

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Training
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Monday: Chest & Biceps (3 sets x 8-12 reps)