Muscle Makeover Stories - Jeff Gained 15 Pounds of Muscle
First Name: Jeff
Family status: Single
Occupation: Telecommunications Project Manager
Pounds or inches gained/lost: Over the past 24 months I've
lost over 30 pounds!
Starting Weight: 195 pounds
Current Weight: 165 pounds
Jeff's Muscle Building Story!
When did you become unhappy with your physique?
After going on a vacation to Cancun in Feb 2006. I stayed at
a resort and hated the way I looked. I went from the beach to
the bar for drinks with my shirt off and hated it.
What made you decide to transform your body?
I did some exercises while on vacation, returned back home to
Boston in the dead of winter and decided to keep the thoughts
of being on a warm beach as my focal point.
What were the most important changes you made to build muscle?
Went back to the gym and did resistance training and cardio.
What was most challenging about building muscle?
Balancing workouts with correct rest.
How long did it take you to start to see results?
A week. Small changes but even those kept me motivated.
How long did it take for you to reach your current weight?
How long have you maintained your muscular gains and how do you
Only 3 months, but I'm hooked.
How has your life changed now that youve gained muscle mass?
Yes. I notice how strangers look at me, women smile more at me
on the street.
How did ShapeFit help you reach your muscle building goals?
ShapeFit is great! Their huge database
of exercise examples with the simulated moves rocks! I have
never seen another site that offers this and they have helped
me reach my goals!
Jeff's Muscle Building Tips!
Muscle Building Tip #1:
Carefully balance off and on days.
Muscle Building Tip #2:
Keep it simple at the start, bench press, curls, squats.
Muscle Building Tip #3:
Mix it up, change an confuse your body.
Muscle Building Tip #4:
Its okay to wake a week or two off - listen to you body.
Muscle Building Tip #5:
It's all about diet, eat whole foods.
Jeff's Muscle Building Eating Plan!
Peanut butter on whole wheat toast Fresh fruit Skim milk Protein
Salad bar - add lots of raw veggies, carrots, etc. Healthy bean
soup, fresh fruit, skim milk. Grilled chicken breast, or tuna
with fresh tomatoes slices.
Grilled salmon with whole grain rice, fresh steamed veggies +
cut up fruit or avocado with tomatoes and green onions.
Snacks or Mini Meals:
Peanut butter crackers, protein bars, protein shakes, carrot
sticks with fat free dip.
Jeff's Muscle Building Supplements!
Heres what Ive taken as supplements, wouldnt
bet the house that any of them make any difference, but just been
in a gamble mood just in case they help: Daily (Morning): GNC
Mega Men Sport Dietary Supplement (2 Caplets in the morning)
just a Multivitamin GNC Multi-Oil (3 Softgel Capsules in the morning)
Omega 3, 6 and 9 fatty acids GNC Ultra Water (2 Capsules
in the morning) I credit this towards a lot of my weight
loss since I started working out, which I think a lot of it was
water. GNC Amino Burst 3000 your suppose to take on an
empty stomach 3 times a day, always forget and always end up taking
it just in the AM Daily (Evening) GNC Zinc Magnesium Aspartate
Suppose to take 2 at bedtime, contains hop flowers and
valerian root extract, I always forget to take it, but when I
do I feel like I smoked pot in the middle of the night or something,
its good for sleeping. Daily (3 times) GNC MHM (Beta-Hydroxyl
Beta-Methylbutyrate) I took this for most of the beginning
3-4 months, tend to forget now and havent noticed a real
change Pre and Post Workouts GNC Creatine Monohydrate (5 Capsules)
I took this since March after each workout and combined
it with GNC L-Glutamine (2 Capsules before each workout and 2
after each workout) After each workout I drink a ABB Hi Protein
Formula Extreme Body RTD 50 Monster Shake that only
has 270 calories and 50 grams of protein. Before each workout
I drink a ABB Fruit Flavored drink (dont know the name of
it, but it contains caffeine and had about 90 calories). New Daily
Addition: Ive replaced the GNC Creatine Monohydrate (5 Capsules)
I took this since March after each workout, with a Gaspari
Nutrition SizeOn (6 Tablets every morning, on and off days), its
expensive, like $79.99 for a bottle of 240 tablets, but so far
it seems worth it.
Jeff's Muscle Building Workouts!
Chest Smith press Smith Incline Decline Flies D-Bell flies Cable
flies Back/Shoulders d-bell shrugs smith shoulder shrugs MTS Machine
rows seated rows lat pull v-bar pulldowns cable upright rows shoulder
cable press d-bell raise Legs Squats Lunges Hack squats Leg curl
Leg extensin Standing calf seated calf rotary calf Arms Incline
d-bell curls rope tricept seated dip b-bell curls decline tricept
preacher curls reverse preacher curls wrist curls reverse rope
Usually do 30 min on the elliptical pre-work out.
Mix it up with with real runs on off days.
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