Transformation of Jeff Hartford
See Jeff's Individual Page

BEFORE

AFTER

I have always been a “short/stocky” kind of guy. I have always been an athlete and football was my favorite one. That being the case I was always more concerned with being bigger and stronger not so much leaner.

I am a personal training manager and have been in the field for almost five years now. I love working out and helping people achieve their goals. My current gym has a program we do every year called the “12 Week Body Transformation”. The main focus of this program is to help educate and motivate people at the busiest time of year when people are “ready” to make the change, January through March for those of you that don’t know. The perfect time to implement those “New Year’s Resolutions” and provide the guidance needed to follow through.

As a trainer and the training manager I find it important to participate myself, even though many of my clients told me I didn’t need it. Looking back I am very happy I didn’t listen to them. I had made up my mind that there was no need for me to be big and strong anymore and that getting “ripped” was my new goal. Having gotten clients to that point already I knew I had the tools and knew what to do, it was just time to put it to action myself.

Long story short, over the course of two transformations while still focusing on my clients, I was able to drop from 210lbs 18% bodyfat down to 170lbs 6.5% bodyfat! I honestly never knew I had that much fat to lose. Now that I have done it I will never go back to where I was physically, I feel like a new person and have a brand new sense of pride. I have since competed in my first bodybuilding show, the NPC Dutchess Classic in Poughkeepsie NY placing 2nd place in the open middleweight class. The competitor that beat me out went on to win the overall of the show! I walked away from that show feeling great but feeling like there was something else I should do. That is when I really started pursuing fitness modeling. I have a long road ahead of me and I cannot wait for it!

Training/Nutrition Plan

Oatmeal
1 Scoop Protein Powder
Supplements
WATER

Shake
Fruit
WATER

Chicken(or fish)
Broccoli
Asparagus
Ezekiel Bread
Brown Rice(or Sweet potato)
WATER

Shake
Fruit
WATER

Protein Bar
WATER

Chicken(or fish)
Broccoli
Asparagus
Brown Rice(or Sweet potato)
WATER

5am- Cardio- low intensity on an empty stomach

This was the only constant. Being a trainer my schedule is based on my clients. I am sure to save about 2hrs or so in the afternoon for some more cardio and weight training. I certainly don’t have the “answers” I seem to have a knack for my body. I know I still have some things to work on, which is what I am doing, but I see consistent changes in my body doing what I have done. I do not have a set in stone plan, I know what I want to do in the week and get it done day by day based on how I feel on that given day.
If and when I hit that “plateau” I will be sure to be a little more detailed with my program, until then I am enjoying what I am doing.



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