A few days ago, I finished my workout and bought a grab of popcorn. Because if you do something that’s not enjoyable, you are more likely to give up. I had one client who lost 10 pounds of fat and gained 10 pounds of muscle, but this is atypical. I told him I planned to do a triathlon by the end of the year. Behind those smiles and fresh gym kit, there's an inspiring story to be told about how they embarked on their journey to a healthier self. I competed in and finished my first triathlon on September 9, 2012. It will be tough, but I look forward to the journey. Start your routine with compound lifts and bodyweight exercises like pull-ups and dips. I gained 38 lbs in one year of training and you can do it too! 1 Ben Raue: Dropped From 18 to 10 Percent Body Fat Ben Raue After reading that a plant-based diet was the most sustainable to our earth, he committed to getting in shape for 90 days while … Get My FREE Workout Routine for The BEST weight gains! If you gain weight slowly, then use 16. Yes, you would. He … I have told you my story and now you can hear what will really benefit you. Lately, he has also been featured on The Huffington Post. Get a whopping boost to the 6 and 7 figures - with or without a college degree. The problem with extreme male body transformations ... pre-transformation, his belly soft and rounded. Watching the scale drop made me push even harder. I don’t have my dream physique yet. Slow and steady wins fast and clumsy in the long run. When you enjoy your diet, that’s when you are going to stick with it easier! The only supplement I have ever used was whey protein. And you will have plenty of room to enjoy a bag of popcorn, chocolate and other goodies here and there. It was hard for me to get on the treadmill, pour sweat, and struggle to breathe after a short while. If someone tells you that you are too obsessed and too focused, then IGNORE him. My friend Menno Henselmans has written a wonderful article explaining why this is true. Not only did I burn fat in a more pleasurable way than running on the fucking treadmill, but I also became a better dancer. For years, I avoided the difficult, research-backed truth that exercise alone … When my new job started, my gym bag started collecting dust. Obviously, it is more difficult than sitting on the couch eating pizzas. But you will figure that out in the process. I have tried several routines and workout programs. And it’s not as hard as you might think. I ate loads of bad food and liters of pop and went to bed. That's when the problems started. Not a bodybuilding physique like Kai Greene has. Of course not. My body needs a lot of development. I went to a local gym in the area and signed up that day. It might be tiring sometimes. It’s funny to see your old-self and realize that you looked ridiculous. I don’t have photos to share from when I was at 20-22% body fat. A rule of thumb says that you should multiply your weight in pounds with 14,15 or 16. But I had a Justin Bieber like body. Hey I had always thought of writing my first answer when I go through my transformation journey and here I am. But in time, things started getting easier and I just kept pushing forward. In May, I signed up for my first triathlon in September. The reason I'm looking for skinny-fat transformations … Neither genetics nor your metabolism can keep you skinny. Getting enough protein is ESSENTIAL for building muscle. But it also feels amazing to see the progress you’ve made! It needs some dedication and commitment to your goal, but nothing in life can be earned without putting in the necessary work. Then I changed my approach and tried to make what is known as “lean gains”. That’s the body I think is masculine, attractive and powerful without being too beefy, or too thin and weak. You are made to be a winner. Literally everything. One of my clients just finishing up his 12 weeks with me was recently highlighted on the client transformation page. My goal was to build an attractive & strong body. If you go too high in calories like +1000 or +1500 you are going to gain excess fat. I read the articles for hours on eating and proper nutrition. Lose body fat? I couldn't have accomplished what I did without the support of my friends and family and the great help and supplements I received from Bodybuilding.com. There is one basic thing you need to know about gaining weight: Your body burns a certain number of calories per day. During high school, I focused all my attention on football. It was helpful to get product reviews from other users to see what works or tastes best. For some reason, losers believe that obsession is something bad. But eating only 200-500 calories over maintenance will minimize the fat gain. Here is his journey from fat to fit. Saying that you have a really strong metabolism that doesn’t allow you to get weight. But you aren’t. (And you can accomplish it even easier and faster than me!). This promotes recovery so that you don’t burn yourself out with too many difficult workouts in one week. You should only drink water, tea and plain black coffee. If you gain weight easily, then you should use 14 as your multiplier. (That’s not a nice body). It will help you succeed. A college dropout (chemical engineering) who founded his 1st company at 19 years old. The fact is the most men want to have similar bodies with actors like Tom Hardy in Warrior (right) or Jason Statham (left). It doesn’t matter if you follow the most effective muscle building program, have the most well-though diet and train using the best equipment in the world! But I never cared about being huge. The one week diet plan included in this guide can be sued over the entire 12-week training cycle provided to support fat loss and gains in lean body mass. Sign Up The same tested and recession proof tips I used to have $40,889 months. They want physiques which are muscular and have nice definition and chiseled abdominals. Sometimes people ask me: “what are you taking Damian”? Rashard Keen. The fact that I did it means that you can do it as well. (Hint: It's the most popular post on the site...and it's FREE for all), The same tested and recession proof tips I used to have $40,889 months, From Skinny To Muscular (+38lbs) in 1 Year & 9 Steps To Do It. These are great for building muscle because they have lots of protein. Without consistency you won’t transform your body from skinny to muscular. Some guys show me and thought that I was insane. 6 Months, 24 Years Old, From 137lbs To 160lbs. Turning point: My 'aha!' You can't ignore your diet. Or your pizza physique? Yikes…. The answer to how long it will take to get fit will vary for each one of those goals.” A beginner wanting to run a 5K race will take less time to get in shape than someone training for their … I have already hit my protein goal for that day and have about 700 calories left. For example, if your maintenance calories are 2700 and you eat 3000 calories per day you are going to gain weight. Obviously, you want to limit fizzy drinks and high-caloric beverages. When I started, I did basic bodyweight exercises, I started reading books on bodybuilding and other stuff. Cooking in bulk saves time both preparing and eating. My goals are to keep working hard and bettering myself every day. In my case, I began taking more dancing classes. 4. You have to go to the gym c-o-n-s-i-s-t-e-n-t-l-y. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. So in my experience, that’ the best approach. It’s not hard to go from skinny to muscular. By 20, he was financially free, making more money than Harvard MBA graduates, wall street analysts, doctors or lawyers. Something so important when it comes to building muscle, going from skinny to muscular and changing your physical appearance! I will have to answer this question with another question. 5777 N Meeker Ave, Boise, ID 83713-1520 USA. Generally, it’s more enjoyable to adopt a flexible diet and eat foods that fill you up. Too low in fat => Hormone issues You can get everything you need from your food. There were times I went to work out that I was so disappointed and left the gym in less than 20 minutes. Yet, drinking coca colas every day is not recommended and it will only be a burden. You will always get some fat. Hope Floats. Make small goals for yourself in realistic times and keep giving yourself something to work for. You know, lifting barbells is not just lifting barbells as some dumb people believe. You can go from skinny to muscular. You have a choice: You either do what’s needed to achieve your goals, or you are left with nothing accomplished. When it comes to transforming your body and going from skinny to muscular, it won’t be easy. I’ve tried to cover every detail regarding my nutrition here. 3L per day is a good milestone to hit every day. A bony guy transformed to brawny. Your dream physique? My results are typical. Where is the great body? Bodybuilding.com helped me tremendously. I never missed a day at the gym and read every article I could on Bodybuilding.com about workouts, training techniques, and dieting. POST. Growing up, I was involved in many sports and was in good shape. Age: 30, Height: 5'11'', Weight: 350 lbs. Things like creatine, gainers, pre/intra/after-workout, nootropics and other supplements work but are not needed. I compared what worked for them with what I was doing. Popcorn after the gym? Make a meal plan and go into the day knowing what you're going to eat. Most of the time, for someone who hasn’t worked out in a while who needs to lose body fat, that person will lose let’s say 15-20 pounds of fat… Your right about the fat stored directly in your stomach, I have alot stored there as well. What matters is to hit your total calories for the day and get sufficient protein. But you will be constantly becoming a little better. I went from 10% body fat and visible abdominals to 20% body fat and one flat abdominal. What’s the right amount of protein? I also read other body transformations and saw what worked for them. I hit the ground running in March and the weight started falling off. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. I told you that you can be flexible and go from skinny to muscular. Working out every day came along with it. There is a sweet spot around 200-500 calories above maintenance that seems to work best in gaining muscle without adding much fat. From fat to fit, these 16 fitness trainers share their inspiring before and after photos and the stories behind their body transformations. Because of that I was getting some compliments about my abs – and that made me feel confident. I still have some excess fat, but I am gradually reducing it. You could achieve that too, if you are skinny and follow the simple plan I outlined above. Your muscles are built of proteins, so you must eat protein to develop your muscle. How To Get The Right Amount Of Calories. Click the button above if you would like to get it and build some real muscle. I was bored & frustrated, then I was pumped up and motivated, back to frustrated and then inspired again. Too low in carbs => Impaired performance, high cortisol But it won’t be extremely hard either. I said that I will never have to worry about becoming a fat slob. I was drinking 3.5-4.5 liter of water per day and I was going in the WC every 30 minutes. Keep that in mind: Being obsessed is good. During his dramatic transformation, Olu cut down to 217 lbs while … Losing fat, staying fit and keeping healthy are factors largely determined by what you eat. Supplements aren’t necessary for building a muscular & attractive physique. ... 10 Things I Learned During My Body Transformation Twenty months and 17 pounds later, I came away with 10 big lessons. This is because you will bulk up first (gain weight) and then you will need to cut (lose weight). Wouldn’t you add weight faster? Meaning that you tend to eat a lot, but you can’t. This trend continued for three years. … The reason is that I didn’t feel so good with myself because of the excess fat. When your body grows by working out; then your mind, character and confidence grow as well. The only thing I had back then was a relatively low body fat. Body Transformation: Olu Ben-Shidah Drops The Fat And Gets Jacked. Right now I guess I am about 17-18% plus so I have way to go. It didn’t feel so good, although I was more muscular. When the week of my triathlon arrived, I went from 290 to 185 pounds. You are not skinny anymore, but you don’t look so good either. Have you made a dramatic change either by gaining muscle of by losing all the weight you have been hoping for? Tip. The hardest part was getting back in the gym. He didn't say a word at first, looked me up and down, started laughing, and said "Good luck with that.". I don't have time to go to the gym. Why don’t keep your body fat low from the beginning and try to make lean gains? I worked hard every day and never quit dieting. Because I will share with you everything  I have learned in the process. I followed the classic road that everyone was following. Most guys in the gym hate cardio and only lift weights. All in all, you want to drink a lot of water. Your metabolism & genetics have little to do with gaining weight, whether this weight is counted in pounds of muscle or pounds of fat. But for most people, that’s not an easy thing to do. Sign up to skyrocket your income. My diet mostly consists mostly of these foods. I just went from skinny to muscular. So why don’t you eat 4000 calories? The process is what builds the character to finish your mission successfully. That’s what it looks like when you enjoy your diet and get results as well! It’s about 0.82 grams per pound of body weight. But never try to go straight to the outcome by jumping the process. But you don’t need to follow absurd, strict dietary protocols. UPDATE 30.11.15: I have put together the workout routine I was following with some tweaks based on my current experience and knowledge. So simple. You can spend one evening a week and cook a few days worth of meals and store them in your freezer. If you want to add weight you have to eat more calories than maintenance. Eating clean, body-fat percentage, and working the right muscle groups became the focus. I was 152 lbs of skin and bones and I admit I couldn’t do a single pull up. Excuse. If you want to lose weight & fat you have to eat less than maintenance. If your goal is to gain as much weight as possible as fast as possible, then that’s a good strategy. You can’t only lift weights and skip the machines entirely or vice verca. ... that of the 80s is a preoccupation with maintaining a single-digit body-fat percentage … It is definitely more difficult than wishing of achieving your dream physique. I started utilizing caloric manipulation which helped me go from 20-22% body fat to 17-18%, while packing on 10 more lbs of muscle and going from 180 to 190 lbs looking far better – as you can see in my photo above. If you ignore what I am going to tell you, you will struggle to change your physique from skinny to muscular. We talked caloric intake and he jotted some things down on a piece of paper. Hmm… I don’t know if that expression makes sense in English (not my native language), but let me explain. It was time for a change. Normally you don't need more than 45 minutes to properly train to build the body … Follow the tips I outlined above and you can achieve it too. I thought that when you have defined abs you have an awesome body. What I have not told you yet is how to calculate your maintenance level calories. So, find a schedule that fits your lifestyle and ignore the guru advice that you have to eat every 2-3 hours to keep your metabolism active. Male Transformation Of The Week October 03, 2019 • 3 min read How tall are you? This can’t be achieved easily if you eat too much over maintenance levels. I was embarrassed by the small weights I had on the bar. His gym bag collected dust and his body fat went haywire. It didn’t feel so good, although I was more muscular. Of course, you must hit your daily caloric intake. My goal is to take my body to another level and get the physique of Joe Manganiello in True Blood or Chris Hemsworth in Thor. I could easily eat popcorn after the gym. I will clear some myths that you don’t need to believe. When Division Supply – a supplement company – proposed to sponsor me in order to use their supplements, I said no. My body … Body Transformation: Triple-Digit Fat Loss In One Year! Too low in protein => No muscle, — Damian Pros (@dareandconquer) February 18, 2016. Check out these male 20-30 body transformations and learn how they did it. Schedule Your Meals Based On What Suits Your Lifestyle. Limit all the other drinks. Well, there are many calculators online that you could google and find the answer. Is there something worth of achieving that it’s easy? You will already be exhausted from the compound lifts and bodyweight exercises. You might think that you are going to build your dream physique faster with supplements. I lived and breathed it. The fact is that if you enjoy the process, you won’t find it difficult at all. Blaming your genetics and believing you are a hardgainer. Whether you broke up with your girlfriend or not. I was even bragging that I don’t get weight easily because I thought my metabolism is great. I did cardio six days a week and weight training for five. Remember that I told you that you should keep your calories a little above maintenance? ... (1) My One Year Transformation (skinny to buff) April (1… Try to make lean gains by eating around 200-400 calories over maintenance. I saw the Rocky 6-set movies in two days because I was so pumped up with working out and kicking ass! For instance, if you weight 170 lbs and multiply it with 15, then you have 2550. When I first tried to go from skinny to muscular I only cared to put on weight. These calories are called “maintenance level calories”. Yet, many supplements are useless rubbish over promoted by the fitness industry, which makes billions of those who buy them. It’s dead simple, but so many people underestimate its importance: You have to keep going even when things don’t go well. I dreaded going down a flight of stairs. If I wanted to become a bodybuilder I would have done things differently. I was one of the most out-of-shape guys in the gym. You start feeling so powerful after every workout. I want to put some more lean muscle, increase my strength and add definition by cutting my body fat below 10%. You have to be totally focused on your goal. Some of these can help. If you enjoy reading Dare and Conquer, join our community on social media: Awesome Tools, Books, Movies, Hacks & More, But temptations exist only to separate the weak from the strong, https://www.dareandconquer.com/from-skinny-to-muscular-in-a-year/, 8 Lessons From Doing Business in Dubai 2016, 10 Habits Of The Rich, That Make Them Richer, 8 Amazing Benefits Of Working From Home As a Freelancer. I was working until midnight and ate fast food or gas station burritos with chips every night when I got off work. Always stick to your schedule, even if that sometimes means sacrificing other things. After high school, I played college football, but quit after one year. You can’t make 100% lean gains. At 285 lbs, Olu was unhappy, unhealthy and lacking energy. Let me know in the comments and then SHARE this post with your friends on social media to help them build muscle and become beastly! Then you end up in just being a bigger, beefy fat guy with no definition, possessing only big muscles. One or two times I threw up because I had eaten so much. Now I am looking at my old photos and wonder: What the fuck was I thinking? You will probably have moments when you want to give up, don’t go to the gym and meet your friends for a coffee. I have sacrificed parties, clubbing and fun to accomplish my goals. That’s not the best practice. You're ripped for 130lbs, great transformation. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! As I have not told you that you should use 14 as your multiplier possessing... Already hit my protein goal for that day and get results as well something Worth of achieving that it s. Language ), but a big amount of that weight was fat to cut lose... Followed the classic road that everyone was following: what the fuck was I thinking called. Kilos ) but it also feels amazing to see the progress you ’ ve tried make... Weighed 180 lbs ( 81 kilos ) but it also helps in keeping your skin clean and.. 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