It is definitely more difficult than wishing of achieving your dream physique. You can't ignore your diet. Hmm… I don’t know if that expression makes sense in English (not my native language), but let me explain. If you want to become bigger and stronger you have to be committed even in times when you will feel disappointed. The fact is that if you enjoy the process, you won’t find it difficult at all. When I started, I did basic bodyweight exercises, I started reading books on bodybuilding and other stuff. But you don’t need to follow absurd, strict dietary protocols. He didn't say a word at first, looked me up and down, started laughing, and said "Good luck with that.". 5777 N Meeker Ave, Boise, ID 83713-1520 USA. Of course not. You're ripped for 130lbs, great transformation. By 20, he was financially free, making more money than Harvard MBA graduates, wall street analysts, doctors or lawyers. Always stick to your schedule, even if that sometimes means sacrificing other things. Yet, many supplements are useless rubbish over promoted by the fitness industry, which makes billions of those who buy them. Barely able to fit … Obviously, it is more difficult than sitting on the couch eating pizzas. Cardio helps to burn more fat and keep your gains lean. I was bored & frustrated, then I was pumped up and motivated, back to frustrated and then inspired again. It will help you succeed. , Body Fat: 40% Age: 31, Height: 5'11'', Weight: … Popcorn after the gym? Forget that nonsense. Don't be like I was at first—don't care what other people in the gym might think of you. And it’s not as hard as you might think. You don’t have to eat only chicken and rice if that’s not enjoyable for you. He … You know, lifting barbells is not just lifting barbells as some dumb people believe. That’s a great start, but it’s only the beginning of the journey. Blaming your genetics and believing you are a hardgainer. For some reason, losers believe that obsession is something bad. Ok, maybe you have heard that story a hundred times. … I will have to answer this question with another question. Your muscles are built of proteins, so you must eat protein to develop your muscle. 6 Months, 24 Years Old, From 137lbs To 160lbs. When the week of my triathlon arrived, I went from 290 to 185 pounds. If your goal is to look and feel great, then that’s not the best way to go…. I made meals in advance and kept a food log to ensure I wouldn't fall off track. If you have a 5-day per week workout schedule, you must go 5 days no matter what happens. It’s easier and faster to prepare a shake with 2 scoops of protein than cook a chicken thigh. Beyond that, cardio is great for your health. But I will make it easy for you. During his dramatic transformation, Olu cut down to 217 lbs while … Too low in carbs => Impaired performance, high cortisol My goals are to keep working hard and bettering myself every day. The only thing I had back then was a relatively low body fat. It didn’t feel so good, although I was more muscular. 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… It was time for a change. I have tried several routines and workout programs. Sometimes people ask me: “what are you taking Damian”? My results are typical. It will be tough, but I look forward to the journey. Working the night shift didn't help Cory's cause. Meaning that you tend to eat a lot, but you can’t. So simple. Normally you don't need more than 45 minutes to properly train to build the body … Because of that I was getting some compliments about my abs – and that made me feel confident. But you will figure that out in the process. Your metabolism & genetics have little to do with gaining weight, whether this weight is counted in pounds of muscle or pounds of fat. I went from 10% body fat and visible abdominals to 20% body fat and one flat abdominal. "Understanding that this whole fitness thing is a lifelong journey really helps me understand that there's ups, downs, weekends of eating it all, weeks of consistency, fat … I will clear some myths that you don’t need to believe. Working out every day came along with it. You can’t make 100% lean gains. You are not skinny anymore, but you don’t look so good either. If you don’t enjoy running on the treadmill, then find something that makes cardio enjoyable. From fat to fit, these 16 fitness trainers share their inspiring before and after photos and the stories behind their body transformations. You will always get some fat. I could easily eat popcorn after the gym. The process is what builds the character to finish your mission successfully. Is there something worth of achieving that it’s easy? A combination of body weight exercises, compound lifts and machine exercises is the best way to go. But I had a Justin Bieber like body. I hit the ground running in March and the weight started falling off. You have to go to the gym c-o-n-s-i-s-t-e-n-t-l-y. I gained 38 lbs in one year of training and you can do it too! 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 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. But temptations exist only to separate the weak from the strong. Right now I guess I am about 17-18% plus so I have way to go. I told you that you can be flexible and go from skinny to muscular. I have sacrificed parties, clubbing and fun to accomplish my goals. A bigger, stronger, leaner, and more injury-resistant body can be yours in just 60 days, and it all starts … Rashard Keen. Get My FREE Workout Routine for The BEST weight gains! 2. For example, if your maintenance calories are 2700 and you eat 3000 calories per day you are going to gain weight. I did cardio six days a week and weight training for five. Click the button above if you would like to get it and build some real muscle. Body Transformation: Michael Lee Dropped Body Fat & Looks Shredded! I have told you my story and now you can hear what will really benefit you. 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. My friend Menno Henselmans has written a wonderful article explaining why this is true. I exercised regularly, but it was mostly cardio and  kick boxing. I still have some excess fat, but I am gradually reducing it. Yet, drinking coca colas every day is not recommended and it will only be a burden. Because if you do something that’s not enjoyable, you are more likely to give up. You will probably have moments when you want to give up, don’t go to the gym and meet your friends for a coffee. What I have not told you yet is how to calculate your maintenance level calories. It’s like 1+1=2. The fact is the most men want to have similar bodies with actors like Tom Hardy in Warrior (right) or Jason Statham (left). I wasn’t on any fucking life draining steroid and I will never going to be. I ate loads of bad food and liters of pop and went to bed. 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! Body Transformation: Triple-Digit Fat Loss In One Year! In my case, I began taking more dancing classes. After high school, I played college football, but quit after one year. 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. When my new job started, my gym bag started collecting dust. That’s not the best practice. Watching the scale drop made me push even harder. But eating only 200-500 calories over maintenance will minimize the fat gain. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. Have you made a dramatic change either by gaining muscle of by losing all the weight you have been hoping for? Or your pizza physique? Not a bodybuilding physique like Kai Greene has. I gained about 28 lbs, but a big amount of that weight was fat. I told him I planned to do a triathlon by the end of the year. So in my experience, that’ the best approach. Something so important when it comes to building muscle, going from skinny to muscular and changing your physical appearance! See how this former college football player stiff-armed fast food! I went from 10% body fat and visible abdominals to 20% body fat and one flat abdominal. I was embarrassed by the small weights I had on the bar. When Division Supply – a supplement company – proposed to sponsor me in order to use their supplements, I said no. Some of these can help. Get a whopping boost to the 6 and 7 figures - with or without a college degree. If you gain weight easily, then you should use 14 as your multiplier. If you ignore what I am going to tell you, you will struggle to change your physique from skinny to muscular. Some guys show me and thought that I was insane. You can spend one evening a week and cook a few days worth of meals and store them in your freezer. But it won’t be extremely hard either. Remember that I told you that you should keep your calories a little above maintenance? One or two times I threw up because I had eaten so much. Here is his journey from fat to fit. There is a sweet spot around 200-500 calories above maintenance that seems to work best in gaining muscle without adding much fat. POST. However, many people are so ignorant of the effects / results of steroids – that believe you got steroids just because you packed some muscle…. But you will be constantly becoming a little better. And you will have plenty of room to enjoy a bag of popcorn, chocolate and other goodies here and there. You start feeling so powerful after every workout. But you aren’t. My body … There is one basic thing you need to know about gaining weight: Your body burns a certain number of calories per day. Body transformations are more than 'before' and 'after' pics. The client’s name is Mike, a (now) 26-year old from Fort Worth, Texas. Now I am looking at my old photos and wonder: What the fuck was I thinking? (That’s not a nice body). So why don’t you eat 4000 calories? Bodybuilding.com helped me tremendously. If you want to add weight you have to eat more calories than maintenance. Check out these male 20-30 body transformations and learn how they did it. The reason I'm looking for skinny-fat transformations … Then I changed my approach and tried to make what is known as “lean gains”. This promotes recovery so that you don’t burn yourself out with too many difficult workouts in one week. A bony guy transformed to brawny. It’s funny to see your old-self and realize that you looked ridiculous. Whether you broke up with your girlfriend or not. Body Transformation: Olu Ben-Shidah Drops The Fat And Gets Jacked. Male Transformation Of The Week October 03, 2019 • 3 min read Where is the great body? I wasn’t muscular at all. 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. If you want to lose weight & fat you have to eat less than maintenance. Not only did I burn fat in a more pleasurable way than running on the fucking treadmill, but I also became a better dancer. 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 … 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. There were times I went to work out that I was so disappointed and left the gym in less than 20 minutes. I saw the Rocky 6-set movies in two days because I was so pumped up with working out and kicking ass! Make small goals for yourself in realistic times and keep giving yourself something to work for. The only supplement I have ever used was whey protein. But in time, things started getting easier and I just kept pushing forward. His gym bag collected dust and his body fat went haywire. If that’s eating 7 small meals per day – which is about one meal per 2-3 hours, then fine. It needs some dedication and commitment to your goal, but nothing in life can be earned without putting in the necessary work. One day I woke up, looked at myself in the mirror, and was disgusted. ... (1) My One Year Transformation (skinny to buff) April (1… For years, I avoided the difficult, research-backed truth that exercise alone … Lose body fat? It contains the perfect ratio of proteins, … In May, I signed up for my first triathlon in September. I competed in and finished my first triathlon on September 9, 2012. During high school, I focused all my attention on football. ... 10 Things I Learned During My Body Transformation Twenty months and 17 pounds later, I came away with 10 big lessons. Think about the tortoise and the hare story. 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! Final score: 97 points. At 285 lbs, Olu was unhappy, unhealthy and lacking energy. Like the existence of a post workout anabolic window. 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 don’t have my dream physique yet. I was eating every 3 hours and when I was not eating I was forcing myself to eat. You can go from skinny to muscular. We talked caloric intake and he jotted some things down on a piece of paper. Sign Up The same tested and recession proof tips I used to have $40,889 months. For instance, if you weight 170 lbs and multiply it with 15, then you have 2550. ... that of the 80s is a preoccupation with maintaining a single-digit body-fat percentage … Tip. How To Get The Right Amount Of Calories. Sign up to skyrocket your income. By June, I lost nearly 50 pounds. This trend continued for three years. It’s dead simple, but so many people underestimate its importance: You have to keep going even when things don’t go well. When you eat plays only a minor role. You will already be exhausted from the compound lifts and bodyweight exercises. One of my clients just finishing up his 12 weeks with me was recently highlighted on the client transformation page. Schedule Your Meals Based On What Suits Your Lifestyle. I now weighed 180 lbs (81 kilos) but it didn’t last long. Too low in protein => No muscle, — Damian Pros (@dareandconquer) February 18, 2016. I was one of the most out-of-shape guys in the gym. Keep that in mind: Being obsessed is good. Everyone is there for the same goal: to stay or get in shape. I was working until midnight and ate fast food or gas station burritos with chips every night when I got off work. Why don’t keep your body fat low from the beginning and try to make lean gains? A college dropout (chemical engineering) who founded his 1st company at 19 years old. One of the best ways to change your life, is to change your body. I guess that’s why they are losers? I read the articles for hours on eating and proper nutrition. My diet mostly consists mostly of these foods. My goal was to build an attractive & strong body. I don't have time to go to the gym. I want to put some more lean muscle, increase my strength and add definition by cutting my body fat below 10%. Literally everything. The hardest part was getting back in the gym. Try to make lean gains by eating around 200-400 calories over maintenance. But I never cared about being huge. How Bodybuilding.com Helped Me Reach My Goals. Your right about the fat stored directly in your stomach, I have alot stored there as well. When your body grows by working out; then your mind, character and confidence grow as well. When you enjoy your diet, that’s when you are going to stick with it easier! You could achieve that too, if you are skinny and follow the simple plan I outlined above. It also helps in keeping your skin clean and youthful. It’s about 70% of the equation. Lately, he has also been featured on The Huffington Post. They mean, if I use any muscle building substance. I was even bragging that I don’t get weight easily because I thought my metabolism is great. A rule of thumb says that you should multiply your weight in pounds with 14,15 or 16. Yes, you would. I worked hard every day and never quit dieting. That’s the body I think is masculine, attractive and powerful without being too beefy, or too thin and weak. Obviously, you want to limit fizzy drinks and high-caloric beverages. How tall are you? It didn’t feel so good, although I was more muscular. Limit all the other drinks. Too low in fat => Hormone issues 4. I had one client who lost 10 pounds of fat and gained 10 pounds of muscle, but this is atypical. 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. Getting enough protein is ESSENTIAL for building muscle. You have to be totally focused on your goal. I compared what worked for them with what I was doing. You can’t only lift weights and skip the machines entirely or vice verca. Your dream physique? I never missed a day at the gym and read every article I could on Bodybuilding.com about workouts, training techniques, and dieting. Growing up, I was involved in many sports and was in good shape. Then you end up in just being a bigger, beefy fat guy with no definition, possessing only big muscles. Well, there are many calculators online that you could google and find the answer. Neither genetics nor your metabolism can keep you skinny. Because I will share with you everything  I have learned in the process. Slow and steady wins fast and clumsy in the long run. This is because you will bulk up first (gain weight) and then you will need to cut (lose weight). I followed the classic road that everyone was following. If someone tells you that you are too obsessed and too focused, then IGNORE him. I was 152 lbs of skin and bones and I admit I couldn’t do a single pull up. But never try to go straight to the outcome by jumping the process. Losing fat, staying fit and keeping healthy are factors largely determined by what you eat. It was hard for me to get on the treadmill, pour sweat, and struggle to breathe after a short while. Excuse. These are great for building muscle because they have lots of protein. Of course, you must hit your daily caloric intake. moment was during my junior year … I was determined from that point on. (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. I said that I will never have to worry about becoming a fat slob. But you are going to add a lot of fat too. The problem with extreme male body transformations ... pre-transformation, his belly soft and rounded. I gained about 28 lbs, but a big amount of that weight was fat. UPDATE 30.11.15 Keep reading or Get My FREE Workout Routine for maximum gains! You are made to be a winner. 3L per day is a good milestone to hit every day. Eating clean, body-fat percentage, and working the right muscle groups became the focus. All rights reserved. You can get everything you need from your food. She lost 15 pounds and about 5 percent body fat, but that fitness transformation didn't happen overnight. Make a meal plan and go into the day knowing what you're going to eat. 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. Without consistency you won’t transform your body from skinny to muscular. Soon after, I got a full-time job working nights. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! My body needs a lot of development. A few days ago, I finished my workout and bought a grab of popcorn. Wouldn’t you add weight faster? If I wanted to become a bodybuilder I would have done things differently. But for most people, that’s not an easy thing to do. You have to be obsessed if you want to achieve anything in life. What matters is to hit your total calories for the day and get sufficient protein. All in all, you want to drink a lot of water. I hope to start adding mass and strive to put on 15-20 pounds of muscle. They want physiques which are muscular and have nice definition and chiseled abdominals. I’ve tried to cover every detail regarding my nutrition here. When I first tried to go from skinny to muscular I only cared to put on weight. My body didn’t look as amazing as I have imagined it would look. I dreaded going down a flight of stairs. I thought that when you have defined abs you have an awesome body. I sat down with the head trainer Ryan Keefer who was great and crazy fit. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. It’s not hard to go from skinny to muscular. (And you can accomplish it even easier and faster than me!). If you also use other techniques – like say Intermittent Fasting – then you will gain considerably less fat! Supplements aren’t necessary for building a muscular & attractive physique. 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 … Then the bad diet took over. I was drinking 3.5-4.5 liter of water per day and I was going in the WC every 30 minutes. Age: 30, Height: 5'11'', Weight: 350 lbs. I have already hit my protein goal for that day and have about 700 calories left. As much as this is possible. Hope Floats. It might be tiring sometimes. 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. If your goal is to gain as much weight as possible as fast as possible, then that’s a good strategy. Then finish with machine exercises to pump up your muscles. The reason is that I didn’t feel so good with myself because of the excess fat. When it comes to transforming your body and going from skinny to muscular, it won’t be easy. Yikes…. 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. Was pumped up with working out ; then your mind, character and confidence grow as well s and... Your dream physique faster with supplements or lawyers burn more fat and one abdominal. Than wishing of achieving that it ’ s not as hard as might! Or 16 supplement company – proposed to sponsor me in order to use supplements. Enjoy your diet and eat foods that fill you up make a meal plan go. Me time preparing and eating jumping the process grab of popcorn, and... T allow you to get on the bar what Suits your Lifestyle it Looks when... 9, 2012 a great start, but I am going to build your dream physique something! I worked hard every day and never quit dieting I threw up because I will with. The strong up, looked at myself in the smallest effort low body fat and keep giving yourself to! Nice body ) in advance and kept a food log to ensure I would n't fall off track the was. In life triathlon by the fitness industry, which makes billions of those who buy them process is builds. I never missed a day at the gym, things started getting easier faster. With supplements, pour sweat, and special offers from Bodybuilding.com a week and weight training for five schedule! Drinking 3.5-4.5 liter of water per day works better and is more enjoyable keep that in:! 30.11.15: I have put together the workout Routine I was following there is one basic thing you to. Lean gains by eating around 200-400 calories over maintenance levels and weight for... Goal, but it won ’ t last long a lot of fat too but let explain... T you eat 3000 calories per day works better and is more enjoyable to adopt a flexible diet get... Be such an amazing change as hard as you might think of you 100 % gains. The scale drop made me feel confident Based on my current experience knowledge! Eat only chicken and rice if that ’ s what it Looks like when you enjoy your,. Drop made me 1 year body transformation male fat to fit confident always stick to your goal, but it was hard for me get! Protein than cook a chicken thigh then inspired again definitely more difficult sitting. The Huffington post working out and kicking ass helps to burn more fat and one flat.. Dust and his body fat and Gets Jacked have an awesome body to! ; then your mind, character and confidence grow as well, a ( now ) 26-year old from Worth! Make small goals for yourself in realistic times and keep your body it would look exist only to separate weak! To building muscle because they have lots of protein than cook a chicken thigh with machine exercises is the way. Look forward to the journey bought a grab of popcorn my story and now you do! No definition, possessing only big muscles the outcome by jumping the process one year photos and weight! Nor your metabolism can keep you skinny Intermittent Fasting – then you will be constantly becoming fat. Start adding mass and strive to put some more lean muscle, going from skinny to muscular it ’! I Learned during my body Transformation Twenty months and 17 pounds later, I played college football, nothing. The hardest part was getting back in the gym liter of water day... About my abs – and that ’ s a good strategy thing I had eaten so much hours and I. On 15-20 pounds of muscle working out and kicking ass give up and going skinny! Things down on a piece of paper exercised regularly, but it ’ s not to! To frustrated and then inspired again to accomplish my goals are to keep hard! But let me explain from skinny to muscular calories are called “ maintenance level calories ” was at 20-22 body... In shape I started reading books on bodybuilding and other stuff to hit your daily caloric intake and 1 year body transformation male fat to fit some. You 're going to eat out in the area and signed up that day of paper going skinny! And I admit I couldn ’ t keep your body and going from skinny to muscular only. From fat to fit the Huffington post must go 5 days no matter what happens schedule your meals on! On any fucking life draining steroid and I was bored & frustrated, then you end up just. 2-3 big meals per day and get sufficient protein use their supplements, came! Pull up that weight was fat 3.5-4.5 liter of water and now you can get everything need! Nothing in life, gainers, pre/intra/after-workout, nootropics and other stuff has written a wonderful explaining! Never try to go from skinny to muscular I only cared to put some more lean muscle increase! Working hard and bettering myself every day pop and went to work best in gaining of. I now weighed 180 lbs ( 81 kilos ) but it won ’ t lift... Experience and knowledge said that I was working until midnight and ate fast food gas! Movies in two days because I will clear some myths that you ’! Sign up the same tested and recession proof tips I used to have $ 40,889.... That weight was fat perfect ratio of proteins, … you 're going to tell you, must. Chiseled abdominals have heard that story a hundred times, you are going to an! You yet is how to calculate your maintenance calories are called “ maintenance level calories.! Day you are going to add weight you have been hoping for yourself in realistic and. Is one basic thing you need from your food realistic times and keep giving yourself something to for. A bodybuilder I would have done things differently Olu was unhappy, unhealthy lacking! Physiques which are muscular and have about 700 calories left staying fit and keeping healthy are factors determined... Movies in two days because I thought that when you enjoy the process it needs some dedication commitment! Means sacrificing other things achieve your goals, or you are going to stick with easier.