... that of the 80s is a preoccupation with maintaining a single-digit body-fat percentage … Sign up to skyrocket your income. And that’s because it saves me time. All in all, you want to drink a lot of water. 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 … You might think that you are going to build your dream physique faster with supplements. He didn't say a word at first, looked me up and down, started laughing, and said "Good luck with that.". It contains the perfect ratio of proteins, … Bodybuilding.com helped me tremendously. Ok, maybe you have heard that story a hundred times. How To Decrease Body Fat Percentage To 10-12%, Lose That Belly & Look Awesome Naked, Healthy Body Fat Percentage: 10 Reasons Lower Body Fat Wins For Health & Aesthetics, Perfect Male Physique: The Busy Man’s Guide To Developing A Sexy Body. 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 … Soon after, I got a full-time job working nights. Always stick to your schedule, even if that sometimes means sacrificing other things. But for most people, that’s not an easy thing to do. COVID-19 Update: Following the recent government announcement the centre will remain closed for the time being.Read More From fat to fit, these 16 fitness trainers share their inspiring before and after photos and the stories behind their body transformations. My body didn’t look as amazing as I have imagined it would look. You can't ignore your diet. Wouldn’t you add weight faster? When the week of my triathlon arrived, I went from 290 to 185 pounds. I was 152 lbs of skin and bones and I admit I couldn’t do a single pull up. Nobody feels proud about something that he did without putting in the smallest effort. Some of these can help. A rule of thumb says that you should multiply your weight in pounds with 14,15 or 16. That’s what it looks like when you enjoy your diet and get results as well! I still have some excess fat, but I am gradually reducing it. When you eat plays only a minor role. 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! His gym bag collected dust and his body fat went haywire. They mean, if I use any muscle building substance. Because if you do something that’s not enjoyable, you are more likely to give up. It’s not hard to go from skinny to muscular. Schedule Your Meals Based On What Suits Your Lifestyle. I found that eating just 2-3 big meals per day works better and is more enjoyable. But temptations exist only to separate the weak from the strong. I told him I planned to do a triathlon by the end of the year. 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. You know, lifting barbells is not just lifting barbells as some dumb people believe. For years, I avoided the difficult, research-backed truth that exercise alone … Popcorn after the gym? 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. Tip. I was one of the most out-of-shape guys in the gym. I compared what worked for them with what I was doing. Generally, it’s more enjoyable to adopt a flexible diet and eat foods that fill you up. In the end, Ellengold met his goal—and then some: After 24 weeks of training and eating healthier, he'd lost more than 60 pounds, and his body fat dropped from an estimated 35 percent to a … I never missed a day at the gym and read every article I could on Bodybuilding.com about workouts, training techniques, and dieting. I gained about 28 lbs, but a big amount of that weight was fat. Eating clean, body-fat percentage, and working the right muscle groups became the focus. Then I changed my approach and tried to make what is known as “lean gains”. There is one basic thing you need to know about gaining weight: Your body burns a certain number of calories per day. If you ignore what I am going to tell you, you will struggle to change your physique from skinny to muscular. Watching the scale drop made me push even harder. 4. 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. Beyond that, cardio is great for your health. How Bodybuilding.com Helped Me Reach My Goals. What I have not told you yet is how to calculate your maintenance level calories. You can spend one evening a week and cook a few days worth of meals and store them in your freezer. Getting enough protein is ESSENTIAL for building muscle. Limit all the other drinks. For some reason, losers believe that obsession is something bad. But never try to go straight to the outcome by jumping the process. I said that I will never have to worry about becoming a fat slob. That’s the body I think is masculine, attractive and powerful without being too beefy, or too thin and weak. You can go from skinny to muscular. Then finish with machine exercises to pump up your muscles. But it won’t be extremely hard either. You will probably have moments when you want to give up, don’t go to the gym and meet your friends for a coffee. When I first tried to go from skinny to muscular I only cared to put on weight. Things like creatine, gainers, pre/intra/after-workout, nootropics and other supplements work but are not needed. I don’t have photos to share from when I was at 20-22% body fat. Right now I guess I am about 17-18% plus so I have way to go. UPDATE 30.11.15 Keep reading or Get My FREE Workout Routine for maximum gains! Body Transformation: Triple-Digit Fat Loss In One Year! I have tried several routines and workout programs. Not only did I burn fat in a more pleasurable way than running on the fucking treadmill, but I also became a better dancer. I wasn’t muscular at all. Meaning that you tend to eat a lot, but you can’t. Forget that nonsense. Damian became a go-to consultant for 7-figure companies, made mid 6-figures on Fiverr, moved from a roach-infected dorm room to a Dubai penthouse and is currently running 3 businesses with several employees at such a young age. The fact that I did it means that you can do it as well. But in time, things started getting easier and I just kept pushing forward. I also read other body transformations and saw what worked for them. UPDATE 30.11.15: I have put together the workout routine I was following with some tweaks based on my current experience and knowledge. This promotes recovery so that you don’t burn yourself out with too many difficult workouts in one week. Yes, you would. By June, I lost nearly 50 pounds. Your dream physique? I didn’t know that going from skinny to muscular would be such an amazing change! ... 10 Things I Learned During My Body Transformation Twenty months and 17 pounds later, I came away with 10 big lessons. One day I woke up, looked at myself in the mirror, and was disgusted. It needs some dedication and commitment to your goal, but nothing in life can be earned without putting in the necessary work. You will already be exhausted from the compound lifts and bodyweight exercises. One of the best ways to change your life, is to change your body. Your metabolism & genetics have little to do with gaining weight, whether this weight is counted in pounds of muscle or pounds of fat. But I had a Justin Bieber like body. I worked hard every day and never quit dieting. I now weighed 180 lbs (81 kilos) but it didn’t last long. If you also use other techniques – like say Intermittent Fasting – then you will gain considerably less fat! Make a meal plan and go into the day knowing what you're going to eat. I hope to start adding mass and strive to put on 15-20 pounds of muscle. You can get everything you need from your food. Growing up, I was involved in many sports and was in good shape. I will have to answer this question with another question. My results are typical. If you go too high in calories like +1000 or +1500 you are going to gain excess fat. How tall are you? Where is the great body? How To Get The Right Amount Of Calories. When I started, I did basic bodyweight exercises, I started reading books on bodybuilding and other stuff. See how this former college football player stiff-armed fast food! You are not skinny anymore, but you don’t look so good either. The only thing I had back then was a relatively low body fat. Body Transformation: Olu Ben-Shidah Drops The Fat And Gets Jacked. Of course, you must hit your daily caloric intake. It didn’t feel so good, although I was more muscular. Get My FREE Workout Routine for The BEST weight gains! It will be tough, but I look forward to the journey. But it also feels amazing to see the progress you’ve made! If your goal is to look and feel great, then that’s not the best way to go…. Excuse. There were times I went to work out that I was so disappointed and left the gym in less than 20 minutes. So why don’t you eat 4000 calories? I don’t have my dream physique yet. I wasn’t on any fucking life draining steroid and I will never going to be. We talked caloric intake and he jotted some things down on a piece of paper. POST. My body needs a lot of development. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. You have to go to the gym c-o-n-s-i-s-t-e-n-t-l-y. What matters is to hit your total calories for the day and get sufficient protein. But you are going to add a lot of fat too. During his dramatic transformation, Olu cut down to 217 lbs while … You have to be obsessed if you want to achieve anything in life. During high school, I focused all my attention on football. You can’t only lift weights and skip the machines entirely or vice verca. Barely able to fit … As much as this is possible. My goal was to build an attractive & strong body. Too low in carbs => Impaired performance, high cortisol Start your routine with compound lifts and bodyweight exercises like pull-ups and dips. I had one client who lost 10 pounds of fat and gained 10 pounds of muscle, but this is atypical. The problem with extreme male body transformations ... pre-transformation, his belly soft and rounded. You are made to be a winner. But eating only 200-500 calories over maintenance will minimize the fat gain. But you will figure that out in the process. Some guys show me and thought that I was insane. Not a bodybuilding physique like Kai Greene has. They want physiques which are muscular and have nice definition and chiseled abdominals. Don't be like I was at first—don't care what other people in the gym might think of you. 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. 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. It’s about 0.82 grams per pound of body weight. I gained about 28 lbs, but a big amount of that weight was fat. All rights reserved. It was hard for me to get on the treadmill, pour sweat, and struggle to breathe after a short while. Here is his journey from fat to fit. My goals are to keep working hard and bettering myself every day. I sat down with the head trainer Ryan Keefer who was great and crazy fit. My friend Menno Henselmans has written a wonderful article explaining why this is true. Why don’t keep your body fat low from the beginning and try to make lean gains? Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. That’s a great start, but it’s only the beginning of the journey. Sign Up The same tested and recession proof tips I used to have $40,889 months. I went to a local gym in the area and signed up that day. But I never cared about being huge. Most guys in the gym hate cardio and only lift weights. If you gain weight easily, then you should use 14 as your multiplier. The process is what builds the character to finish your mission successfully. But you aren’t. © 2020 Bodybuilding.com. Too low in fat => Hormone issues 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… I exercised regularly, but it was mostly cardio and  kick boxing. These are great for building muscle because they have lots of protein. After high school, I played college football, but quit after one year. Working out every day came along with it. I have already hit my protein goal for that day and have about 700 calories left. Make small goals for yourself in realistic times and keep giving yourself something to work for. I just went from skinny to muscular. ... (1) My One Year Transformation (skinny to buff) April (1… moment was during my junior year … These calories are called “maintenance level calories”. Think about the tortoise and the hare story. Whether you broke up with your girlfriend or not. If you want to become bigger and stronger you have to be committed even in times when you will feel disappointed. But you will be constantly becoming a little better. You can’t make 100% lean gains. 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. Supplements aren’t necessary for building a muscular & attractive physique. I made meals in advance and kept a food log to ensure I wouldn't fall off track. Then the bad diet took over. Slow and steady wins fast and clumsy in the long run. I went from nearly falling over after 4 minutes on the treadmill to running for 30 minutes at a time, and then I jumped on a bike for 15 miles. Something so important when it comes to building muscle, going from skinny to muscular and changing your physical appearance! You don’t have to eat only chicken and rice if that’s not enjoyable for you. My body … A few days ago, I finished my workout and bought a grab of popcorn. I’ve tried to cover every detail regarding my nutrition here. Your muscles are built of proteins, so you must eat protein to develop your muscle. I read the articles for hours on eating and proper nutrition. Everyone is there for the same goal: to stay or get in shape. Of course not. That’s not the best practice. You should only drink water, tea and plain black coffee. Cardio helps to burn more fat and keep your gains lean. She lost 15 pounds and about 5 percent body fat, but that fitness transformation didn't happen overnight. You have to be totally focused on your goal. I did cardio six days a week and weight training for five. The client’s name is Mike, a (now) 26-year old from Fort Worth, Texas. However, many people are so ignorant of the effects / results of steroids – that believe you got steroids just because you packed some muscle…. If that’s eating 7 small meals per day – which is about one meal per 2-3 hours, then fine. In May, I signed up for my first triathlon in September. I saw the Rocky 6-set movies in two days because I was so pumped up with working out and kicking ass! Lose body fat? I went from 10% body fat and visible abdominals to 20% body fat and one flat abdominal. If you have a 5-day per week workout schedule, you must go 5 days no matter what happens. I ate loads of bad food and liters of pop and went to bed. A coworker asked what my goals were. Neither genetics nor your metabolism can keep you skinny. Obviously, it is more difficult than sitting on the couch eating pizzas. 2. Your right about the fat stored directly in your stomach, I have alot stored there as well. Because I will share with you everything  I have learned in the process. I will clear some myths that you don’t need to believe. A bigger, stronger, leaner, and more injury-resistant body can be yours in just 60 days, and it all starts … Yet, drinking coca colas every day is not recommended and it will only be a burden. And it’s not as hard as you might think. (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. Age: 30, Height: 5'11'', Weight: 350 lbs. I don't have time to go to the gym. By 20, he was financially free, making more money than Harvard MBA graduates, wall street analysts, doctors or lawyers. One of my clients just finishing up his 12 weeks with me was recently highlighted on the client transformation page. It’s dead simple, but so many people underestimate its importance: You have to keep going even when things don’t go well. (That’s not a nice body). I could easily eat popcorn after the gym. A college dropout (chemical engineering) who founded his 1st company at 19 years old. Sometimes people ask me: “what are you taking Damian”? Remember that I told you that you should keep your calories a little above maintenance? If you want to lose weight & fat you have to eat less than maintenance. Hey I had always thought of writing my first answer when I go through my transformation journey and here I am. I was drinking 3.5-4.5 liter of water per day and I was going in the WC every 30 minutes. Follow the tips I outlined above and you can achieve it too. Report. Or your pizza physique? The fact is the most men want to have similar bodies with actors like Tom Hardy in Warrior (right) or Jason Statham (left). 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. My diet mostly consists mostly of these foods. Get a whopping boost to the 6 and 7 figures - with or without a college degree. Blaming your genetics and believing you are a hardgainer. Male Transformation Of The Week October 03, 2019 • 3 min read If you want to add weight you have to eat more calories than maintenance. Yikes…. You're ripped for 130lbs, great transformation. I competed in and finished my first triathlon on September 9, 2012. When your body grows by working out; then your mind, character and confidence grow as well. You start feeling so powerful after every workout. When my new job started, my gym bag started collecting dust. The hardest part was getting back in the gym. I told you that you can be flexible and go from skinny to muscular. A combination of body weight exercises, compound lifts and machine exercises is the best way to go. You could achieve that too, if you are skinny and follow the simple plan I outlined above. It’s funny to see your old-self and realize that you looked ridiculous. Losing fat, staying fit and keeping healthy are factors largely determined by what you eat. Yet, many supplements are useless rubbish over promoted by the fitness industry, which makes billions of those who buy them. Click the button above if you would like to get it and build some real muscle. For example, if your maintenance calories are 2700 and you eat 3000 calories per day you are going to gain weight. , Body Fat: 40% Age: 31, Height: 5'11'', Weight: … Without consistency you won’t transform your body from skinny to muscular. If your goal is to gain as much weight as possible as fast as possible, then that’s a good strategy. That's when the problems started. A bony guy transformed to brawny. 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! I want to put some more lean muscle, increase my strength and add definition by cutting my body fat below 10%. If you don’t enjoy running on the treadmill, then find something that makes cardio enjoyable. I went from 10% body fat and visible abdominals to 20% body fat and one flat abdominal. Body transformations are more than 'before' and 'after' pics. Have you made a dramatic change either by gaining muscle of by losing all the weight you have been hoping for? ’ t have photos to share from when I was one of the most out-of-shape in. Much fat strong body at myself in the process the bar any fucking life draining steroid and will! Also helps in keeping your skin clean and youthful to know about gaining weight: 350 lbs life! 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