Kris Gethin's 12-Week Body Transformation

Who Is Kris Gethin?

Kris Gethin is a writer and photographer for Bodybuilding.com. He created both the 12-Week Daily Video Trainer and Dramatic Transformation Principle (DTP) programs. During the next 12 weeks, he also serves as our virtual personal trainer. 

What Is The 12-Week Daily Video Trainer?

The 12-week daily video trainer is a free program hosted by Bodybuilding.com. Over the course of 84 days, Kris releases a video each day that talks about a number of topics ranging from the varied workout routine to possessing a positive mindset. Right before our eyes, he starts the transformation at 230 lbs and drops down to 201 lbs by the end of the program.

Meal Plan

As it pertains to food, Kris says "Nutrition is one of the most crucial components to full body transformation. Making healthy food choices doesn't have to be difficult, but it does have to be deliberate. Preparation and consistency is the key to making this transformation different from all other failed attempts."

Breakfast

• Egg whites
• Oats
• Coffee

Meal 2

• Lean steak (Eye of round steak, tenderloin, or roast)
• Brown rice

Mid-Morning

• Chicken or turkey breast
• Sweet potato or yam
• Broccoli

Lunch

• Fish
• Brown Rice
• Broccoli

Mid-Afternoon

• Chicken or turkey breast
• Sweet potato or yam
• Broccoli

Pre-Workout

• Tilapia
• Brown rice
• Coffee

Post-Workout

Protein Shake with Glutamine, Creatine, and Vitargo

Dinner

• Lean Steak (Eye of round steak, tenderloin, or roast)
• Broccoli

Nighttime Snack 

Meal replacement shake (CNP ProPeptide)

Special Tips

• Drink 1-2 gallons of water per day. Keep a gallon size jug of water with you.
• Cook all your meals the night before. This will save you time in the morning.
• Grill your food. This reduces the amount of fat you consume.
• Measure your food with a scale or compare it to the size of your fist.
• If your food is too bland, add some spices like: Ginger, cayenne pepper, and salt.
• Only use Truvia as a sweetener. No sugar!
• Use cooking spray to coat pans. Avoid oils of any kind. 

Supplements

In the beginning of the 12-week program, Kris provided a list of supplements that he recommended we take. However, as the weeks went by, he either mentioned or listed additional items along with tips on how to take them. This section attempts to remain as close to the supplement stack mentioned on the web and during his videos.

With that written, I have provided pictures of specific products that I am using throughout the transformation. As an example, where Kris mentions multivitamins, I have introduced GNC's Mega Man Sport. In an effort to remain as transparent as possible, I will do my best to identify where I have selected one product over another. For now, please know that the pictures provided below are my own.  

• Original Supplements Listed 
• Multivitamin
• Protein power. Try for one that contains protein isolate for fast digestion.
• Omega 3-6-9 fatty acids
• BCAAs (Branch Chained Amino Acids)
• Pre-Workout Booster
• Added Supplements Recommended
• L-Glutamine
• L-Carnitine
• Creatine pills (that do not require a loading phase)
• Green, White, and Black Tea
• Carbohydrate powder  
• Yohimbe 

Pre-Cardio Supplements

• Green Tea
• Yohimbe
• L-Carnitine
• Black Coffee

Purpose: The purpose of this supplement stack is to help maximize your fat burning activities. By doing cardio immediately after waking up in the morning, the activity will produce greater results since your body has been fasting all night long. To support your cardio session, the body will tap into fat reserves, which is exactly what we want.

Timing: The recommended time to take this stack on an empty stomach at least an hour before cardio.

Pre-Workout Supplements

• Green Tea
• Glutamine
• Creatine
• Carbohydrate

Purpose: The purpose of this stack is to prepare your body for a rigorous session in the gym.

Timing: This stack should be taken at least an hour before your workout. Also, consider eating a meal before the session as you will need the energy to make it through weight training.

Post-Workout Supplements

• Whey Isolate Protein
• Glutamine
• Creatine
• Carbohydrate

Purpose: The purpose of this stack is to feed your exhausted muscles with essential nutrients. Much of what we're taking has been used up during the workout.

Timing: This stack should be consumed within 10 minutes of your weight training, but before the second cardio session.

My Progress

As with any body transformation, people want to know how well a program works. I believe everything works if you work it. You get out of a program what you put into it. No work, no rewards!

In this section, I keep a running tally of my own journey. Each week (around Monday), I will return to this area to update both my measurements as well as photos.

Body Part	11/26/13	7/27/14 *	Difference
Weight	225 lbs	215.8 lbs	-10 lbs
Waist	39.25 inches	38.5 inches	-0.75 inches
Neck	15.25 inches	15.5 inches	+0.25 inches
Hips	42.5 inches	42 inches	-0.5 inches
Thigh	25 inches	24.5 inches	-0.5 inches
Calf	17.5 inches	17 inches	-0.5 inches
Bicep	16 inches	16 inches	No Change
Body Fat %	12.7%	19%	See Note **
Chest	41.25 inches	40 inches	-0.25 inches
Stomach	41 inches	39.5 inches	-0.25 inches
Upper Stomach	36 inches	35.5 inches	-0.75 inches
Shoulders	50 inches	48.5 inches	-0.5 inches
Lean Body Mass	196 lbs	175 lbs	-24 lbs **
Body Fat Mass	28.5 lbs	41 lbs	+12.5 lbs **

*Note: After losing 24 lbs during my first transformation, I took a few months off. The second 12-week transformation began on July 20, 2014.

** Note: I stopped using the fat caliper and began doing a visual inspection to determine body fat % against images provided on Bodybuilding.com. This will account for the major difference in lean body mass, body fat mass, and body fat percentage.

Photo Gallery  

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Stay Around the Fire

If you're here to get more information about Kris' 12-week program, I would definitely encourage you to take the leap with us. While I may write about the program here, I spend a great deal of time over at BodySpace.Bodybuilding.com. BodySpace is an online community where you can post pictures, find friends, and get inspired by all of the many success stories.

Sound like fun? Great! Come check out my BodySpace and let's connect. While you're here, go ahead a leave me a comment below. Have you started? How has it been going for you? How much weight have you lost so far? Want to find other great BodySpace friends, leave your profile URL below.