How This Bro Transformed His Body From Round To Ripped

Meet Austin Barrett.

Now, Austin and I went to the same high school and I have done some strength/conditioning coaching for them. So, I can personally attest to Austin's discipline and hard work when it comes to working out. However, he was always your typical lineman type guy and had the physique of the Michelin Man. That was until he put 8 months to the grindstone and not only transformed his body, but transformed his life.

What's cool about Austin's story is not only is he a hard worker, but he is a completely humble bro. He did not even post these before and after photos to his facebook, his friend found them and posted them. This was because he's totally chill and not a douche. After I saw the photos I asked him if I could interview him, his first reaction was, “yeah, that would help a lot of people.”

Basically, this kid is a boss and without further ado, Austin Barrett.

Alex Nerney: So Austin, before we get started, what do you want everyone to know about yourself?

Austin Barrett: I am a Christian guy and focused on fitness, that's about it.

So you get done playing football and you're pretty overweight, what changed?
I woke up one day and realized that I did not want or need to be 270 pounds anymore. This happened about one month after football had ended. I had one last weekend of fun and started everything on a Monday. Once I started, I have not stopped since.

Really? You started just like that?
Yeah, I went immediately into my strict diet and have not taken a week off since.
Ok fair enough, so what kind of role do you think diet plays into fitness?
I tell everybody that diet is 80% of the battle. You could be lifting all day long and get strong, but without proper diet, you will never see physique.

With your diet, what do you do specifically?
I do a high protein, low carb, and low fat diet. I match my body weight in protein which is about 165 grams now, I keep my carbohydrates under 100 grams, and then fat is usually less than 30 grams.

When you workout what do you do?
Whenever I just started working out, lots of high reps with low weight. On-top of that I would run for about 30 minutes a day in the beginning. I would do short distance sprints and then jog- 1 minute on 1 minute off.  I do not have to do that now, but that was what it was going to take for me to shed the pounds. Then sometimes, I would switch up my cardio and use incline walking and HIIT. Long distance cardio is not something I suggest because it is not as effective.

How many days a week do you workout?

So, lets talk about motivation. A lot of people struggle with motivation and when something goes wrong (have a bad day or a bad meal), they fall off. People always get excited about going to gym, but what has kept you there?
My body is a temple and that's how I look at it. I do watch bodybuilding and physique videos occasionally, but it's more of a battle of me against me. I never looked to others for approval and focused on doing this for me. I looked down the road of obesity where I was heading and realized something major needed to change. You only get one shot and only get one body. You can make everyday a good day or a bad day, it's 100% up to you.

What about music in the gym, what do you think about it and what do you listen to?
I am a big advocate of music in the gym. It helps me focus and block out distractions. I listen to heavy metal screamo and one of my favorites is a band called, “In This Moment.” MGK is good too and a lot of dub-step. Noise cancelling headphones are the way to go.

Ok, so every guy will want to hear about this, what supplements did you take?
Protein powder right after my workouts, keep the carbohydrates down. Obviously, you need your multi-vitamin and I also tried raspberry ketone as a fat burner. However, I think my diet was clearly the most important part. I did not start taking a pre-workout until about 6 months into training. I personally like it now and take C4, I feel like it helps me get in the zone. That's all that I take.

Walk through a typical day of eating for you. Let's give the kids some specifics.
Well I will just tell you what I had for breakfast this morning. I have 5 egg whites, one whole egg, 2/3 of a cup of steal cut oats, some berries, and a slice of pineapple. For lunch I will have chicken they slice up at the deli and will mix that with some peppers and spinach. Dinner is usually when I eat fish and vegetables. One of my big rules is no carbohydrates after 6.

Do you drink?
Well I do on occasion, but it's not a big part of my life. It's not because of the morality, for me it's about breaking my diet. I tell people not to drink their calories (sugary drinks, etc).

How's life different with the ladies? Do you notice anything?
Absolutely, but it is cool for two reasons. I see girls who used to know me from high school and have their jaws absolutely drop to the floor. They sometimes do not even recognize me. But more importantly, I think also it has given me a lot of confidence in that department that I did not have previously. When you look good, you feel good, and when you feel good, people take notice.

Do you do a cheat meal?
Yep, I do one cheat meal a week. It is a big part of my diet and gives me something to look forward to. I would go crazy without it.

Any favorite Youtube channels?
Greg Plitt and Zyzz are two of my favorites. I also watch the Rock, he's kind of my man crush.

Do you workout by yourself or with a partner?
Actually, I have a great workout partner who does a great job of keeping me motivated and pushing me. His name is Ashton Dunnington and I promised to give him a shout out in here.

Any last thoughts?
Keep at it. I did not see the results I was wanting for the first few months of training. It was very difficult, but I was dedicated to seeing the results. Finally, my body gave way and the weight just started to fall off.

Thanks, Austin.

Alex Nerney: It is not a normal thing for me to ask you guys to do, but please share this story around. Clicking the share button will go along way to help people and share Austin's incredible story.

Also, I loved doing this piece. If you have an incredible transformation that you think is worthy of sharing, send me and email at:

See you next week, bros,
Alex Nerney — Certified Personal Trainer, Certified Nutrition specialist, Lord of BroScience. 

Follow Alex Nerney's twitter HERE. Alex Nerney's Ebook: Fitness In College, A College Guy's guide to getting ripped.