When Jean-Yves decided he was ready to transform, he only had to look within himself for the inspiration and motivation to stay on track.

WHY I DECIDED TO TRANSFORM

It all started in my early teen years. I used to look up to the larger-than-life individuals with awe and wish that I could be in their shoes. Growing up, I was naturally very slim and moderately athletic. But I was never the strong one, and strength was something I admired. I played all the popular sports growing up, but I never really found a passion in any of them.

When I was 14, my parents bought me my first weight set. My father then crafted a beginner's routine to get me started. It wasn't until the following year that I got the urge to start lifting weights. My admiration of strongman competitions and bodybuilders fueled my desire to start lifting, as did my interest in living a healthy lifestyle.

A few months later, I started to see the results. I began to develop a passion for the sport, and the addiction grew every single week. Six years later, I can proudly reflect on the time that went by and chalk it up as a big win. My ongoing journey has allowed me to live a much healthier lifestyle: one filled with self-confidence, a better sense of self-worth, and an activity that I love to partake in.

My parents were always very supportive of my goals. Just knowing I was devoting so much of my time to something I loved meant I was staying out of trouble and on a healthy path.

BEFORE /// 140 LBS

AFTER /// 174 LBS

AGE 15 / HEIGHT 5'8" / BODY FAT 13%

AGE 21 / HEIGHT 5'8" / BODY FAT 10%

Post To Fitboard

Today, I find the most pride when others approach me for advice or help. There's nothing that feels better then helping others who wish to follow the same path to a healthier, more confidant self.

Also, I have found that friends and strangers alike have much more respect for me than before. The admiration I get from the younger individuals starting a workout regimen is a wonderful taste of what this lifestyle is all about. I take those opportunities to promote health and fitness to those interested around me.

HOW I ACCOMPLISHED MY GOALS

In the earlier months of weightlifting, sticking to my routine was more difficult than I expected. I hadn't yet found the dedication I have today. My first course of action was to buy a large container of protein, one that would last for a couple of months or so. This would be my initial incentive to keep progressing.

Afterward, I started to devise some personal short-term and long-term goals such as gaining a certain amount of weight or adding inches to my arms or legs. This new mindset, along with the physical results that I achieved, made it easy for me to stay on track. I've had my ups and downs like anyone else, mostly due to a few injuries. But honestly, staying motivated and dedicated has been extremely easy, and I'm lucky to be able to say that.

"WHILE THE ALL-TIME GREAT BODYBUILDERS AND POWER LIFTERS DO INSPIRE ME, I FIND THAT MY GREATEST MOTIVATION IS TO COMPARE MYSELF WITH MYSELF."

On that note, I find motivation in what I believe to be a somewhat unique way. While the all-time great bodybuilders and power lifters do inspire me, I find that my greatest motivation is to compare myself with myself.

Being bigger and stronger today then I was yesterday, as cliché as it may sound, is the element that keeps me driven. Ultimately, I just want the best physique that my genetics will allow me to achieve.

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OF THE WEEK!

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SUPPLEMENTS THAT HELPED ME THROUGH MY JOURNEY

Jean-Yves's Supplement Stack

• Creatine
  Take one 5 g scoop daily after post-workout shake to take advantage of insulin spike
• ON Opti-Men Multivitamin
  Take 2-3 daily with meals, depending on body weight
• ON Enteric-Coated Fish Oil
  Take 2 twice a day with meals
• Optimum ZMA
  Take three 30 minutes before bedtime on an empty stomach
• ON 100% Optimum Whey
  Take as directed in the meal plan below

DIET PLAN THAT GUIDED MY TRANSFORMATION

Breakfast/Pre-Workout

• Banana
  1 large
• Almonds
  1 cup
• ON 100% Optimum Whey
  Take as directed in the meal plan below
• Coffee
  2 1/2 cups
• Milk
  1/2 cup

Post-Workout

• ON 100% Optimum Whey
  2 scoops (mixed with water and 50 g brown sugar)

Lunch

• Walleye
  8 oz
• Chicken Caesar salad
  4 cups (lettuce, Bacon Bits, croutons, mozzarella, 4 oz. chicken, no Dressing)

Afternoon Snack

• Apple
  1 large
• Assorted berries
  1 cup
• Pistachios
  1 cup

Dinner

• Pasta
  3 cups
• Raw spinach
  2 cups
• Chopped carrots
  1 cup

Nighttime Snack

• Kashi GoLean Cereal
  1-1/2 cups
• Milk
  1 cup
• Whole-wheat toast
  1 slice w/ peanut butter
• ON 100% Optimum Whey
  1 scoop

TRAINING REGIMEN THAT KEPT ME ON TRACK

I typically workout 6-7 days per week, and take my days off whenever I feel I need to. Instead of having specific workouts on given days, I have four separate workouts that I cycle through continually.

Workout 1: Thighs/Hamstrings/Calves

•  Cardio
  Light warm-up: 10 minutes
•  Leg Extensions
  4 sets of 20 reps
•  Barbell Squat
  5 sets of 12 reps
•  Leg Press
  4 dropsets of 15 reps
•  Barbell Walking Lunge
  3 sets of 40 reps
•  Seated Leg Curl
  5 sets of 10 reps, dropset on last 2 sets
•  Smith Machine Calf Raises
  4 sets of 12 reps
•  Seated Calf Raise
  4 dropsets of 6 reps*

SUPERSET

•  Calf Press On The Leg Press Machine
  3 sets of 30 reps
•  Bodyweight Calf Raise (shown w/ dumbbells)
  3 sets of 30 reps**

*Perform drop set by leaning forward to apply upper-body weight to knees. After 6 reps, remove the pressure and sit normally. 
**15 reps of calf presses, then 15 reps of bodyweight calf raises with 3 foot positions (5 reps toes pointed in, 5 reps toes pointed out, 5 reps toes straight ahead)

Workout 2: Biceps/Triceps/Forearms

•  Cardio
  Light warm-up: 10 minutes
•  Alternate Hammer Curl
  4 sets of 8 reps
•  Reverse EZ-Bar Curl
  3 sets of 10 reps
•  Narrow-Grip EZ-Bar Cable Curl
  3 sets of 10 reps

SUPERSET

•  Alternate Hammer Curl
  3 sets of 16 reps
•  EZ-Bar Preacher Curl
  3 sets of 16 reps

 

•  Close-Grip Triceps Pushdown
  3 sets of 12 reps
•  Dumbbell Overhead Press
  3 sets of 12 reps
•  Triceps Pushdown - Rope Attachment
  3 sets of 10 reps
•  Cable Rope Overhead Triceps Extension
  3 sets of 15 reps

SUPERSET

•  Close-Grip Barbell Bench Press
  3 sets of 20 reps
•  Lying Dumbbell Tricep Extension
  3 sets of 20 reps

 

•  Standing Palms-Up Barbell Behind The Back Wrist Curl
  4 sets of 15 reps

SUPERSET

•  Seated Dumbbell Palms-Up Wrist Curl
  4 sets of 30 reps
•  Seated Dumbbell Palms-Down Wrist Curl
  4 sets of 30 reps

Workout 3: Chest/Shoulders/Traps

•  Cardio
  Light warm-up: 10 minutes
•  Incline Dumbbell Press
  4 sets of 10 reps
•  Dumbbell Bench Press
  4 sets of 10 reps
•  Incline Cable Flye
  4 sets of 12 reps

SUPERSET

•  Dumbbell Flyes
  3 sets of 20 reps
•  Barbell Bench Press
  3 sets of 20 reps

 

•  Pushups
  2 sets to failure
•  Standing Dumbbell Press 
  4 sets of 10 reps
•  Alternate Front Dumbbell Raise
  3 sets of 10 reps
•  Side Lateral Raise
  4 sets of 12 reps
•  Arnold Dumbbell Press
  3 sets of 12 reps
•  Reverse Flyes
  3 sets of 12 reps

SUPERSET

•  Upright Barbell Row
  4 sets of 24 reps
•  Barbell Shrug
  4 sets of 24 reps

 

•  Smith Machine Shrug
  4 sets of 12 reps
•  Dumbbell Shrug
  3 dropsets of 10 reps

Workout 4: Back/Abs

•  Wide-Grip Pullups
  3 sets of 10 reps
•  Wide-Grip Lat Pulldown
  3 sets of 12 reps
•  Seated Cable Rows
  3 sets of 10 reps
•  Straight-Arm Pulldown
  3 sets of 12 reps
•  Bent Over Two-Dumbbell Row
  4 sets of 15 reps
•  Weighted Hyperextensions
  4 dropsets of 10 reps
•  Weighted Hanging Leg Raise
  4 sets of 12 reps
•  Weighted Decline Crunch
  4 sets of 12 reps
•  Decline Oblique Crunch
  4 sets of 20 reps

SUPERSET

•  Cable Twists
  3 sets of 20 reps
•  Jackknife Sit-Up
  3 sets of 20 reps

WHAT ASPECT CHALLENGED ME THE MOST

As much as I love the routine and the lifestyle I live, there were a few difficulties to overcome. For me personally, the most difficult thing was to balance my dedication to the sport with my social life. It wasn't so much the actual time in the gym, but the dieting that was difficult in some cases.

This is especially true when I am away from home. There's an abundance of unhealthy choices, and the healthier alternatives are fewer and further between. Basically, anytime you're eating outside your home, it gets increasingly difficult to make the right choices.

With that said, the actual frequency of these situations didn't impact things too drastically for me. It's times like these that true dedication stands out above the rest.

MY FUTURE FITNESS PLANS

"WE'RE ALL DIFFERENT, BUT ANY OF US CAN BE WHO WE WANT TO BE WITH A UNIQUE APPROACH."

In the years to come, I would like to keep progressing toward new goals and higher aspirations. These mostly include personal preferences in size along with strength achievements. I've never really been the type of person to want to enter a competition. I've always done this for myself, and couldn't picture appearing onstage. But as the years go by I am beginning to want to strive for better things. I think that a competition would provide a new goal to attain.

I would also like to acquire a personal training certificate in order to be able to use my experience and knowledge to better the lives of others. My ultimate goal, if I had to choose one, would be to try out fitness modeling. I think that would be an amazing experience!

SUGGESTIONS FOR ASPIRING TRANSFORMERS

If I was given the opportunity to inspire a group of unmotivated individuals to begin a healthy workout and diet regimen, I would tell them this:

Forget everything you think you know about dieting and exercising. Throw it all out the door. Picture yourself in your happiest, healthiest self. Now realize that with time, effort, and a strategic approach, you can achieve this—and even surpass it—to reach a new level of fitness. Everything always seems too far out of reach, but if you begin by making minute changes to your life, they will eventually snowball to your advantage.

Start by changing one simple thing in your life today, and every week or so keep challenging yourself by making more changes. Before you know it, you'll be eating and exercising the way you've always wanted to.

That being said, it isn't going to be easy. Nothing worthwhile ever is, after all. Just keep yourself motivated with whatever means necessary. Take a picture of yourself that you dislike and plaster it all over your life to encourage you to move on to something better. Or do the same with a picture of someone you admire and would like to emulate, if that's more motivating for you.

We're all different, but any of us can be who we want to be with a unique approach. And never give up; keep pushing forward.

HOW BODYBUILDING.COM HELPED ME REACH MY GOALS

Admittedly, I am somewhat of a perfectionist when it comes to certain aspects of my life. My biggest passion is no exception to this rule. When I began to exercise, I was hungry to learn as much as possible about the sport. This is still true today, but nowhere near the first few months. I dove into my dad's old '80s muscle magazines, along with some newer ones and anything that seemed reputable online. This is how I found Bodybuilding.com.

The abundance of lengthy and quality articles was more than impressive. I found myself reading hours on end, day after day, about dieting, fitness plans, supplementation, motivation, and anything else remotely related to bodybuilding.

In a nutshell, it is thanks to the knowledge I have gained browsing through endless articles that I have been able to achieve this level of fitness.