Body Transformation: Ryan Stafford Turned Fat Into Fortified Muscle!

Why I decided to transform

I used to have no clue who I was and tried to fit into certain crowds just to be accepted, but it never felt right. I was 17 years old and just finished a long-term relationship. After the heartbreak, I realized that I was trying to be someone I wasn’t to please another.

One day, I came across an issue of “Muscular Development” at Wal-Mart with Jay Cutler on the cover. In that moment, I knew I wanted to be a bodybuilder. I was in awe at Jay’s mass and physique. It was amazing to see who, in my opinion, is a superhero that proves anything is possible if you put in work and time.

People around me immediately noticed changes in my attitude and appearance. I held myself with pride and happiness. Many people said I was going through a phase, but there were others who truly believed in me.

My life is completely different now. Lifting made me realize that time is precious. I don’t want to waste a moment. I’m much more respectful to others now and have higher standards for myself.

Before

After

AGE 17 / HEIGHT 5’7″ / BODY FAT 12%

AGE 20 / HEIGHT 5’9″ / BODY FAT 7%

Post To Fitboard

How I accomplished my goals

As soon as I purchased my first fitness magazine, I went straight home to read it. I started reading the diet articles and learned what to eat. I realized the only way to grow was to eat big and train hard. I trained after school but wasn’t smart about nutrition, so I packed protein bars with me at school because I knew that school lunch wasn’t enough.

As I became more educated on nutrition, I prepared meals. There were a few days when I felt like giving up because results didn’t show, but I always referred back to photos of Arnold Schwarzenegger and Jay Cutler for motivation. I watched motivational bodybuilding videos and envisioned how I wanted to look.

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Supplements that helped me through the journey

Optimum Gold Standard 100% Casein

Diet plan that guided my transformation

I ate the majority of my carbs for breakfast, pre-, and post-workout meals. My other meals were low in carbs with high fat content to slow digestion and keep me satisfied.

Eggs
3
Egg Whites
3
Turkey Bacon
4 slices
Wheat Bagel
1

Chicken Breast
6 oz
Broccoli
2 cups
Natural Peanut Butter
2 servings

Brown Rice
1 cup
Banana
1
Natural Peanut Butter
1 tbsp
Chicken Breast
6 oz

Tilapia
6 oz
White Rice
1 cup
Mixed Vegetables
1 cup

93/7 Turkey
5 oz
Broccoli
2 cups

Chicken Breast
6 oz
Almonds
1/4 cup
Low-fat Cottage Cheese
1/2 cup

Training regimen that kept me on track

Barbell Incline Bench Press – Medium Grip
4 sets of 12, 12, 10, and 10 reps
Barbell Bench Press – Medium Grip
4 sets of 12, 12, 10, and 10 reps
Incline Dumbbell Press
4 sets of 12 reps
Flat Bench Cable Flyes
3 sets of 20 reps

Stiff-Legged Barbell Deadlift
4 sets of 12-15 reps
Barbell Squat
4 sets of 20, 15, 12, and 10 reps
Leg Press
4 sets of 15, 12, 12, and 12 reps
Lying Leg Curls
4 sets of 12 reps
Leg Extensions
3 sets to failure

Superset
Barbell Curl
4 sets of 10-12 reps
Triceps Pushdown
4 sets of 10-12 reps
Hammer Curls
3 sets of 10 reps
EZ-Bar Skullcrusher
3 sets of 10-12 reps
Superset
Machine Preacher Curls
3 sets of 12 reps
Seated Triceps Press
3 sets of 12 reps
Triceps Pushdown – Rope Attachment (FST-7 )
7 sets of 8-12 reps

Side Lateral Raise
4 sets of 12 reps
Standing Military Press
3 sets of 10 reps
Reverse Flyes
4 sets of 10 reps
Dumbbell Shoulder Press
4 sets of 12 reps

Bent Over Barbell Row
4 sets of 12 reps
Wide-Grip Lat Pulldown
4 sets of 10-12 reps
Bent Over Two-Dumbbell Row
3 sets of 15 reps
Seated Cable Rows
4 sets of 12 reps
Bent-Arm Dumbbell Pullover
3 sets of 12 reps
Pullups
5 sets to failure

Recover and keep up your calorie intake.

What aspect challenged me the most

Most people complicate supplementation and forget about nutrition, the most important aspect. I learned early that supplements only increase results with a solid diet. Training came easy.

I wasn’t concerned about how much weight I could move. I lift as heavy as possible while maintaining good form. To make a muscle to grow, you must break it down and build it back with adequate amounts of healthy nutrition. Patience and hope kept me on track.

My future fitness plans

My fitness journey has just begun. I hope to obtain sponsorships and earn a bodybuilding pro card. I’ve competed twice in the Julie Palmer’s Ultimate Showdown and the Tricky Jackson Classic where I placed second in men’s open lightweight bodybuilding.

“To make a muscle to grow, you must break it down and build it back with adequate amounts of healthy nutrition.”

Suggestions for aspiring transformers

Envision a goal.
Take progress pictures.
Acknowledge your weaknesses and build on them.
Don’t get discouraged at slow results.
Ask for help.
Take advantage of every day.

How Bodybuilding.com helped me reach my goals

Bodybuilding.com provided supplementation advice and motivational messages to push me through bad days. Creating a BodySpace profile helped me track my goals and find other members willing to provide a helping hand.