Body Transformation in Three Months. Possible or Not?

Answer to this question can either discourage you or motivate you, it depends a lot on how you are going to take it.

So, is it possible to transform your body in just three months? Yes it is, but it depends on how big of a transformation you expect and whether you want to lose fat or build muscle.

I’ll be honest with you, transforming your body will require a lot of effort. If it was easy, everybody would be ripped. And because the vast majority of our population has probably never even considered going to the gym on a regular basis or improving their diet, you can see that it will obviously require some work on your side.

There are several milestones in your body transformation journey and it also seems like a good idea to break your transformation into two parts – fat loss and muscle building. And discuss milestones, psychological tactics and workout or diet strategies for each of those two parts separately.

Body Transformation Part 1: Fat Loss

The important thing in this section is to get clear on what you want and where you actually are.


There is always a roadmap to your goal, but it will differ from person to person, that’s why it’s so important to know where you start and where you want to finish. If you have just five pounds to lose your plan will differ from the one your friend will have to set in order to lose his fifty pounds of fat.

Now, is it possible to undergo this body transformation in just three months?

If you are already lean, have some muscle mass and looking to tone up your body, get visible six pack abs then you are looking at a three months goal. It can take you less if you really have just few pounds of fat and are really dedicated.

On the other hand if you want to lose 60 pounds of fat then with a rate of two pounds a week and one pound a week during the last few months, you are looking at a one year goal.

The time frame will depend on how quickly you want to lose fat and how drastic approach you are willing to take.

Body transformation - Fat Loss

Fat loss is a matter of calories in and calories out. Remember that when you are designing your body transformation plan.

Because fat loss is a matter of calories, you have to restrict yourself to create a caloric deficit in order to lose weight.

You have two options:

  1. Eat low calories (almost) every day
  2. Fast two or three times a week for about 24 hours (in other words take a break from food and not eat for the day)

Or combine those two to get the best results.

You can also add some resistance training and cardio to create even a bigger caloric deficit. However, I recommend sticking to the diet first and adding other stuff gradually. So, don’t add cardio right from the beginning, wait few weeks or months.

At the beginning put most of your physical energy into your strength training workouts. Because you will eat less calories than your body burns, you might feel a bit low on energy from time to time, so there is no reason why to even lower your energy level by cardio that is most of the time not worth the effort. Like I said, use cardio as a last tool in your box to lose the last two pounds and get ripped.

For the beginning and biggest part of your body transformation make the diet adjustments and focus on them.

Plus if you want to build muscle, which is possible even while losing fat, the strength training workouts will help you with that, plus as a bonus they will also create caloric deficit. Another reason pick them over the cardio.

Anyway, let’s check the math if we are correct.

Let’s say your BMR is 2000 (You have to calculate your own BMR, this is just an example number) and you want to lose more than a pound of week.

You go to the gym 4 or 5 times a week and burn roughly about extra 2000 calories per week. By fasting and diet you can create a deficit worth of 3600 calories a week (depends on your dedication of course).

In total this is about 5600 calories burnt a week. If you leave 600 calories for errors then you are left with 5000 calories and that is about 1,3 pounds of fat loss a week (1 pound of fat is around 4000 calories).

Now, what would be the time frame for losing 30 pounds?

Well, with losing fat at a speed of a 1,3 pound a week, you are looking at a 6 month plan.

If you want to lose only 15 pounds of fat, you are willing and can create a deficit of 5600 calories a week, then you can lose those pounds in three months.

Body Transformation Part 2: Muscle Building

This is a big one for most guys. You see all the claims like “Gain 20 pounds of muscle in six weeks!”, then you have all the expensive supplements promising quick changes and insane gains. Plus they are of course all a must have if you want to get in shape.

Have you ever stopped for a while and think for yourself whether what they promise is actually true?

Well, is it?

Could it be that they are all lying and relaying on normal guys wanting a dream body without any effort and preferably overnight?

Well, yea that is pretty much what they sell – dreams and quick fix.

Nobody is controlling whether a supplement really works or if it helps you gain pounds it says and if it is really muscle, not fat.

If we get over the fact that it is very, very hard to measure muscle growth (and no you can’t use your weight scale) then just think for a while. If you could really gain 20 pounds of muscle in just several weeks by using some super supplement, why is it that you probably don’t see so many ripped dudes? Why is it that the vast majority of guys are obese and not in shape?

Why the guy who invented this supplement didn’t get a Nobel Prize?

Well, because it is not true, the promise is false and unrealistic.

The only supplement that has ever been scientifically proven to work is creatine monohydrate. Which costs only about 50 buck a year, not much considering the fact that supplement industry is a billion dollar industry, right?

So, of course they must come with other products to make a serious sales.

Body transformation - Muscle Building

Just because some supplement claims to help you put on 20 or 30 pounds on muscle, doesn’t mean it’s true.

If you want a muscle building supplement, get creatine. Overall if your goal is muscle growth, then focus on something other than supplements.

What would that be?

Well, what about the foundation thing that is really responsible for stimulating muscle growth?

Yes, I mean workout. I bet you are saying “ahh that sounds like a lot of work, don’t you think Greg?”

I know it doesn’t sound like much of a fun, hell even the word workout consists of “work”, but that is just how it works. You gotta do some work to get results. There is no magic pill that will do it for you, even though we all sometimes think there is.

So, assuming you get a good workout and follow it as it’s written with proper lifting technique and good weights, what can you expect?

Here comes the unpleasant answer.

Muscle growth is a very, very, very slow process.

If you don’t have juvenile muscle growth on your side no more, then it will be painfully slow.

Five pounds of muscle mass a year would be the most positive goal to shoot for. Most guys won’t even gain that much.

However, don’t get discouraged. Five pounds is A LOT of muscles. Do you know how much just one pound is? Even this will transform your body and change your body shape, not drastically, but it will.

It really takes time, just think about all those fitness models you see. If they are not on steroids and are real naturals, then you have to understand that these guys train for more than 10 years and usually started in their teens.

Don’t compare yourself to them.

Instead set a realistic goal for yourself and accept that building muscles takes not only effort, but lot of time and patience as well.

Summary and Conclusion

  1. Determine where you are
  2. Get clear on where you want to get
  3. Create a personalized fat loss plan for yourself based on your BMR (Basal Metabolic Rate) and your goal
  4. Get a professional workout plan that is aligned with your goals and follow it as it’s written (ex.: The Peak Physique Transformation Blueprint)
  5. Be patient

The purpose of this article is to give you a rough idea of what is possible, what is just bs and how to plan to achieve your goals.

I am not going to lie to you, building a good looking body requires a lot of effort, if it was easy everybody would be in shape. And like Art Williams said, “I’m not telling you it’s easy, I’m telling you it’s worth it.”


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About Vaclav Gregor

Vaclav Gregor is a peak physique coach and a former hard gainer from Czech Republic. Vaclav is a founder of Muscle Pyramid and a senior member of Adonis Lifestyle team. His focus is on helping young, busy guys, who are not satisfied with how they look, build a peak physique and a better life. He is a believer in doing things differently. Being connected to a few of the best scientists, fitness models and "behind scene guys" he knows the truth about fitness, bodybuilding, steroids and supplements. You can sign up for his free series on how to start building a better body with your training and diet plan here.