Transformation: Joshua Neighbors Loses an Incredible 92 Pounds!

Transformation: Joshua Neighbors Loses an Incredible 92 Pounds!

Transformation Stats
37% body fat
13% body fat

What Was Your Life Like Before Your Transformation?

Before my transformation I was very disappointed in myself. A majority of my life I was a "fat kid." From 16 to 22 I was an alcoholic, due to many things that happened in my childhood.

The highlights being at 18 I found bodybuilding, met my now wife, and two weeks before turning 21 had my son. From 18-20 I trained constantly but continued to drink.

At 20 the gym had gone away completely and my wife became pregnant. My son being born and heavy work schedule helped me to slow down but I couldn't kick it. August 8th of 2014 I was in a car accident that left me with 4 vertebra with compression fractures and multiple others with stair stepping, along with a dislocated shoulder.
Body Transformation

Please Detail Your Turning Point

My turning point came December 31st, 2014. I decided I was done drinking and was going to live long enough to watch my son have children (along with have clear memories of his life).

January 20th I got the "Okay" to begin training again. I began at 3 days per week. Within 3 weeks I was up to 6 days a week and eating clean.

What Were Your Major Struggles or Challenges?

My major struggles were
  1. Not being as strong as I had been in the past.
  2. My back limited me a lot in the beginning.
  3. My knowledge of nutrition and how to set my macros.
Detail Your Workout and Cardio Plan During Your Transformation
After PictureOnce I had watched Nearly every video on Bios3 training and Tiger Fitness. I felt I possessed the knowledge I needed.

My training was a 6 day a week bro split style of:
  • Chest/Triceps
  • Back/Biceps
  • Legs/Shoulders
  • Repeat
As time went on I added 20 minutes of fasted cardio in the morning, a training session after work, then another 20-40 at night.

Detail Your Diet/Eating Plan During Your Transformation

I stuck to a very "bro" diet consisting mostly of eggs/egg whites, chicken, lean beef, and tuna for protein. My carbs were brown rice, occasionally a tortilla, and whatever veggies I wanted.

My fats came from my eggs and meat. Olive oil, almond butter, avocado/oil and cheese.

After the first 8 weeks I was less strict, allowing myself a cheat day.

I learned how to utilize macro manipulation, carb cycling, and keto through various articles on Also through YouTube via Tigerfitness and Bios3.

Detail Your Supplement Plan During Your Transformation

Fairly simple. Pre-workout was ever changing. I believe I used Mr. Hyde. Now trying Vasky and Kill It together.

Protein is MTS whey and I use a Dymatize Nutrition blend. I like getting more than one type of protein.

Also used fish oil and multivitamin.

What Was Your Major Accomplishment, or Major Milestones?

My major Milestones were:
  1. Squatting 515! Deadlifting 495! Benching 335! All at 195lbs!
  2. Getting to 200lbs!
  3. Just being able to run around with my son and not feel like dying.
Detail Your 3 Biggest Mistakes
  1. Being too hard on myself over the food.
  2. Expecting to be able to lift even close to what I could before.
  3. Continuously comparing myself to the past.
3 Biggest Things You Learned During Your Transformation?
  1. Nutrition and how to manage my macros.
  2. Self-control and value.
  3. How to put my addictive behavior towards something beneficial!
Final Words of Advice for Others Looking to Make a Change?

Have fun with your training! The first two weeks are the hardest, you will be less sore after them.

Nutrition is VERY important. Pay attention to it! Weigh the food for the first six months. Eating healthy doesn't have to taste bland. Most importantly learn, read constantly and you will have every tool you need.

P.S. Everyone slips just get back up. Go back to the gym. Continue on the diet. That ONE cookie didn't ruin it!

I am currently bulking at about 215 lbs. My overall goal will be 200lbs at eight percent body fat. I have completed my certificate for personal training and plan on helping others! You can also follow my journey on instagram @joshn68!
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jeff gray - January 11, 2019


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