| Featured Body Transformation Karston Bruner  BASIC STATS Name: Karston Bruner Age: 18 Location: San Diego, CA Height: 5'9" Weight Before/After: 94bs. Before / 164lbs. After Body Fat % Before/After: 5% Before / 8% After Years Involved In Fitness: 3 Favorite Bodyparts: Chest, Shoulders Favorite Exercises: Incline dumbbell press, seated row, lateral raises Favorite Supplements: Optimum 100% whey protein, dymatize creatine and glutamine INTERVIEW 1) Can you tell The M.F.I.C members a little bit about yourself? What's up, my names Karston Bruner. Im 18 years old and just moved to the San Diego County from Vancouver, WA. I'm from a family of 8, and love spending time with them. I attended Heritage High School where I was a varsity wrestler. My senior year of high school I went 33-3 in the season and was ranked 8th in the state of Washington. I enjoy training for MMA,lifting, wrestling, photography, wakeboarding, snowboarding, and girls. 2) What were your initial motivations for transforming your body? I began lifting as a sophomore in high school to gain some size. My whole life everyone had always commented how small I was and how young I looked for a sophomore in high school. After listening to it for a few years, I wanted to change it somehow. I knew my genetics for height weren't going to change but that my genetics for athleticism and body type were pretty good, looking at my two older brothers. I started lifting with my older brother, Tyler, everyday at the local YMCA, and haven't stopped since. 3) How long have you been on your program for and what kind of success have you experienced so far? I have been doing the same type of workout for the last two years, changing things here and there. I do different exercises and ranges of motion to ensure I don't hit a plateu, but I stick to the same basics. I isolate each muscle group to their own day, so that I give it enough attention and really hit it hard, also giving it a whole week of rest after I beat it up. I have been really successful doing this, gaining almost 60 pounds in two years and 20 lbs of muscle in the last 6 months. 4) How has this success changed your day-to-day life for the better? If it has changed anything, it has definitely been my confidence, and also girl's views of me. So for all you guys looking to impress the ladies, trust me, it gets them more interested in you! :) But on a serious note, it has changed my life because I feel better knowing I'm stronger and mentally tougher from hitting the gym everyday. There are so many benefits from hitting the gym, the possibilities are endless. 5) Did you experience any setbacks along the way? If so, what were they and how did you get past them? My senior year of high school, towards the state tournament for my wrestling, I was in a match at the regional NCS tournament where my opponent took a shot on my leg and broke it sideways. I ended up tearing my ACL and needing surgery to repair everything that had ripped and broken. As a result, I wasn't able to walk, couldn't work out my legs, and had no energy or drive to be in a gym when I was in pain. Since I began lifting, I have been really strict about going EVERY night and never missing a work out. Once my knee injury happened, I went about a month where working out fell out of my schedule and got kicked out of my daily routine. I knew I needed it back, so I started going again. In time, I got used to going and enjoyed it again. That's been my only real setback. 6) What type of training plan has worked best for you? I have tried quite a few different workout plans, but I always come back to the same one I have been doing for the last three years. The program that works best for me is giving each muscle group their own day. I work out for 45 minutes at a high intensity each day. My workouts look like this: Monday: Arms Tuesday: Shoulders and Traps Wednesday: Back Thursday: Legs and Abs Friday: Chest I take the weekends off and each muscle group doesn't get worked again until the next week. It gives proper amount of time for rest and recovery and still kills the muscles! 7) What type of nutrition plan has worked best for you? Unfortunately, I don't stick to any nutritional plan. I have such a fast metabolism, I never worry about what I eat. I stick to the saying, "eat big, get big." I eat everything that is put in front of me.
1. Be patient. Changing your body takes a lot of hard work, dedication, and time. If you spend three months in the gym and aren't happy with what you see, change up your routine, get a workout partner, or get help from a trainer, but stick to it. You will be happy with the changes you see in your body if you keep trying.
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