Transformation: Jon Gunderson Gets Determined and Loses 75!
What Was Your Life Like Before Your Transformation?
Life before my transformation was full of disappointment. I wasn’t disappointed with what I was achieving in terms of my career, but rather how I let my physical appearance get away from me.
The major turning point for me was going through a divorce. You come to the point of realization where you look at yourself and think, “I wouldn’t even want to be with myself.”
From that point on I was determined to heal mentally and physically. It just so happened that
fitness/bodybuilding was the primary source of comfort and recovery.
What Were Your Major Struggles or Challenges?
The major struggle was definitely the diet. I had the willpower to stay away from the foods that led me to the point of where I was, but I was scared and terrified to eat anything as I thought I would just put the weight back on.
Detail Your Workout and Cardio Plan During Your Transformation
Initially when I started I would do 2 a days. Morning cardio at 5:00am – 60 min on stairmaster, and weight training at 5:00pm. Days consisted of the following.
- Monday – Chest
- Tuesday – Arms/Delts
- Wednesday – Legs
- Thursday – Back
- Friday – Chest
- Saturday – 8 week rotation of legs or lagging body part.
Detail Your Diet/Eating Plan During Your Transformation
Diet at the beginning was non-existent. Like I said above, I was too worried about putting weight back on so I ate little to no food. After about 4 months through the journey is when the diet hit full force.
I used the 40-40-20 ratio:
- 40% protein
- 40% carbs
- 20% fat
…and that is what i’m still using to this day. I eat 7 meals a day, 5 in which are whole food meals 2 of which are protein shakes.
Types of foods:
- Carb sources – White rice, brown rice, sweet potato, oatmeal
- Protein – Eggs, chicken, cod, salmon, lean ground beef
- Fats – Olive oil, peanut butter
I did however allow myself one cheat meal every week. This meal would just replace one of the seven meals for that day.
Detail Your Supplement Plan During Your Transformation
At the beginning of the journey I didn’t invest much into supplementation. The only supplement I was taking was creatine.
As fitness and bodybuilding started to become my lifestyle, I tried to make the best choices of supplementation that would best help me reach my goals.
- Creatine – Dymatize
- Pre-workout – Cellucor C4
- Protein – Optimum Nutrition Performance Whey
- Recovery – ZMA, Scivation Xtend BCAA’s
What Was Your Major Accomplishment, or Major Milestones?
My major accomplishment when I was officially weighed less than when I graduated high School. Though I weighed less, I actually looked larger than when I graduated.
Detail Your 3 Biggest Mistakes
- Not eating enough
- Expecting fast results
- Adequate sleep
3 Biggest Things You Learned During Your Transformation?
- Changes don’t happen over night. But I can guarantee you that if you work hard day in and day out you’ll achieve the goal you’ve set for yourself.
- Bodybuilding is more than just building your physique, it’s also building your mind.
- There comes a time when you have to put ego aside.
Final Words of Advice for Others Looking to Make a Change?
My final word of advice is why not? The journey throughout the transformation is the best part.
I just want to thank everybody that has supported me throughout my journey. I also want to give Marc a special shout out for having great content on the Tiger Fitness Youtube channel.