Body Transformation: Zsolt Pajer Body Transformation

Categories: Articles Motivation
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Before Stats
  • Date
    August 2008
  • Body Fat
  • Weight
    254 lbs
  • Height
After Stats
  • Date
    April 2009
  • Body Fat
  • Weight
    185 lbs
  • Height
Editor's Note: Everyone is different and these results may not be typical for the average person. To achieve these results you need to be willing to put in the work both in the gym and in the kitchen. Use this transformation for motivation for you to make the changes you want!
A self-proclaimed "fat lump", Zsolt made an amazing 8 month transformation losing 69 pounds while building a muscular physique.

Lifestyle Prior To Change

What was your lifestyle prior to your transformation?

I have been working out since I was 16, but never took it seriously, and never paid attention to the meals. In 2007 I had a small surgery and was not allowed to lift anything heavy, nor could I do any cardio for a year. So I just ate and slept.

What was your low point or turning point?

In 2009 my son was born. When he was 10 months old, I realized that I was a fat lump. I was ashamed by how I looked in the mirror and I decided that I needed to change. I couldn't show the right path to my son looking the way I did. 

Zsolt Pajer

Were there any unique challenges or circumstances that made your transformation particularly difficult?

Heh...almost killed me :)

What was your transformation timeline?

  • Transformation Start: August 2009. I did a solid 8 month diet, took 1 month rest only.

Zsolt's Training And Cardio Approach

What was your weight training approach and split during your transformation?

I worked out 5 days per week when I started, then went up for 6 to seperate my leg training. I also did a 50 minute cardio workout 6 days per week at the beginning. I added 20 minutes right after workout towards the end of my transformation, so I did 70 minutes per day at the end.

  • Monday - Arms and Abs. 50 minutes Cardio in the evening.
  • Tuesday - Chest. 50 minutes Cardio in the evening
  • Wednesday - Back. 50 minutes Cardio in the evening.
  • ThursdayShoulders and Traps. 50 minutes Cardio in the evening.
  • Friday - Quads and Calves. 50 minutes Cardio in the evening.
  • Saturday - Hamstrings and Abs. 50 minutes Cardio in the evening.
  • Sunday - Rest.
Monday - Arms and Abs
Exercise Sets Reps
Barbell Curl (Decreasing reps) 5 15-6
Concentration Curl 3 8-10
Hammer Curl 3 8-10
Tricep Dips (Last 2 sets add weight) 5 25-15
One Arm Standing Dumbbell Extension 3 10-12
Dumbbell Tricep Extension 3 8-10
Abs Triset: 3 Sets    
Floor Crunch 3 20-25
Hanging Knee Raise 3 10-15
Ab Crunch Machine 3 20-25
Tuesday - Chest
Exercise Sets Reps
Bench Press (Decreasing reps) 5 15-6
Incline Dumbbell Bench Press 3 10-12
Bent Arm Dumbbell Pullover 3 8-10
Dumbbell Flye 3 10-12
Cable Crossover 3 15
Wednesday - Back
Exercise Sets Reps
Pull Up (Decreasing reps) 6 15-8
Close Grip Lat Pull Down 3 12-15
Seated Cable Row 3 12-15
One Arm Dumbbell Row 3 10-12
Incline Bench Row 3 8-10
Hyperextension 4 15-20
Thursday - Shoulders and Traps
Exercise Sets Reps
Military Press (Decreasing reps) 5 15-6
Dumbbell Overhead Press 3 10-12
Back Flyes 3 8-10
Front Dumbbell Raise 3 8-10
Bent Over Dumbbell Reverse Flye 3 10-12
Barbell Shrug 4 15-20
Calf Machine Shoulder Shrug 2 15
Friday - Quads and Calves
Exercise Sets Reps
Squat (Decreasing reps) 6 25-6
Dumbbell Lunge 3 20
Leg Press 3 15
Leg Extension 4 25-30
Standing Calf Raise 5 25-30
Seated Calf Raise 5 25-30
Saturday - Hamstrings and Abs
Exercise Sets Reps
Stiff Leg Deadlift 3 6-12
Leg Curl 3 6-12
Standing Leg Curl 3 6-12
Abs Triset: 3 Sets    
Floor Crunch 3 20-25
Hanging Knee Raise 3 10-15
Seated Leg Tucks 3 20-25
Broomstick Twists 3 55-60

Please detail your cardio approach during your transformation?

See above.

Please list 3 things you learned about exercise, weight training and/or cardio during your transformation that helped you succeed:

  1. 45 minute workout maximum boost. No more.
  2. Cardio always low intensity.
  3. Follow the plan regardless of how tired you are. It has to be done, otherwise it won't work.

How are you currently training, and has your training changed since the completion of your transformation?

Try to stay in shape. Workout 4 times a week, and performed cardio 3-4 days per week.

Zsolt's Diet And Nutrition Approach

Zsolt Pajer

What was your diet and nutrition approach during your transformation?

  • Meal #1 - 150g Chicken Breast, 150g Rice, a lot of Broccoli.
  • Meal #2 - 150g Chicken Breast, 100g Rice, a lot of Broccoli.
  • Meal #3 - 150g Chicken Breast, 100g Rice, a lot of Green bean.
  • Meal #4 - 150g Chicken Breast, Vegetables, Omega caps.
  • Meal #5 - 150g Chicken Breast, Vegetables.
  • Meal #6 - 150g Chicken Breast, Vegetables.
  • 1 hour before sleep - 8 eggs with vegetables.

Were there any diet/nutrition mistakes you made that you learned from?

Too many Red Bulls :)

What supplements did you use during your transformation?

  • Morning - 40g 100% Whey Protein, 100g Oatmeal, 4 tabs Amino 5600, 10g Pure Glutamine, 15g BCAA, 1 Pack Monster 100.
  • Right Before Workout - 2500mg L-Carnitine liquid, 4 tabs Amino 5600, 3 tabs Perfect Fat Loss.
  • After Workout - 40g 100% Whey Protein, 10g Pure Glutamine, 15g BCAAs, 1 tab 1100 Vitamin C.
  • Noon/Early Afternoon - Green Tea caps, Omega 3 cap.
  • Before Cardio - 2500mg L-Carnitine, 4 tabs Amino 5600, 10g Purer Glutamine, 20g Isobest Zero Fat Protein.
  • Before Sleep - 20g Casein Protein.

Advice For Others

What are your best tips for someone looking to make their own transformation?

  1. Research, and select what's working the best for you.
  2. Never think of quitting. If you want to do this, you have to remember... not many can do this. It's not a joyride.
  3. Read about the transformation of others, that is the best to stay motivated.

Zsolt Pajer

More From Zsolt Pajer

How can people contact you?

Posted on: Sat, 01/12/2013 - 11:12

hey great job.... ? what cadio exercise did you perform

marco casas
Posted on: Sat, 06/16/2012 - 19:05

how much weight do u use for each exercise?

Posted on: Wed, 01/04/2012 - 13:50

Do you have a full time job?? How did you find time for your family, work, and excercise?

Posted on: Fri, 12/09/2011 - 08:19

I always use redbull... Is it bad for muscle or reduce fat

Posted on: Mon, 11/28/2011 - 21:09

Very inspiring and motivational. Awesome job Zsolt.

victor estevez
Posted on: Thu, 11/24/2011 - 19:21

that is awesome jop dude i really want to try so thanks for all ur help Zsolt ...

Posted on: Sat, 11/19/2011 - 14:43

Hey Zsolt

Great Job dude.

What time do you do your 50 minute cardio in the evening and between which meal?


james merrifield
Posted on: Tue, 11/01/2011 - 09:07

hey zsolt your amazing man im going to try this man as im right now 113 kgs and five foot eight tall im a fat lump as well im solid not just fat but i want to turn my body around and get ripped and fit and man your inspirational man awsome

Posted on: Mon, 10/31/2011 - 21:30

Great job

Richard downie
Posted on: Sat, 10/29/2011 - 14:15

Great job hard work does pay off

Posted on: Sat, 10/29/2011 - 08:02

wow,great job keep up the great work

Posted on: Fri, 10/28/2011 - 10:22

Awesome job!

Posted on: Thu, 10/27/2011 - 22:47

Thanks M&S for posting this!