Jon McKinley's 24 week Transformation

I was contemplating making major changes in many areas of my life. In late May 2011, I snapped some pictures and decided to not look back!  The only real challenge at hand was to apply myself and adhere to new life choices. May 28th 2011 I weighted 164lbs at around 18% body fat (lean weight 141 ish),  this wasn't bad considering 12 months before I had no build whatsoever and weighted 150. I had been stuck around 165 for over a half year already,decided to analyse myself and realised I was doing many things wrong which was keeping my results from their full potential.

From June to the end of August '11,  I made sure to drink close to or over 1 gallon of water  and to bring up my meat protein intake. I had meat every morning and tried to bring in a wider spectrum of protein into my diet. I set aside more time for the gym and used a "mind muscle" approach to my weight regiment. I supplemented with ALPHA and a lot of GP3 powder as well and Nitric Impact.These adjustments were working for my body and on August 28th I weighed a full 10lbs heavier on the scale and looked much leaner at around 15-14% body fat making my lean body weight around 155lbs.

The biggest challenge still lied ahead, my protein intake still was not sufficient and I still had a major lack or fruits, veggies and healthy fats in my diet. I became determined to study nutrition and keto diets in depth so that I could continue my transformation with results! At the beginning of September I put more time into cardio and meal prep, I kept seeing gains and decided to go into a full ketogenic diet as of the beginning of October. By doing the ketogenic diet and doing extra cardio twice a day I noticed my body was healing faster and could handle more as the days went on. Doing a keto diet ended up making me consume meat proteins and other proteins over 6-7 times a day with lots of chicken and cheese salads. I learned so much about my mind and body during this transformation. On my final picture day, November 27th '11, I knocked my body fat to 8% and weighed in at 178lbs after a good 2.5 days of carb loading. Making my lean body weight around 164lbs which was my beginning weight!! During my transformation, I weighted in at 182 before doing a few weeks of water extraction. On the evening of November 29th my weight was up to 183lbs. My lean muscle gains are anywhere from 23lbs to 26lbs in only 24weeks.