Muscle Makeover Stories - John Gained 31 Pounds of Muscle
First Name: John
Family status: Single
Hometown: Norwich, CT
Pounds or inches gained/lost: Started off very skinny at
119 pounds with zero muscle. Built up with training and shakes to
160 and now come down to 150.
Starting Weight: 119 pounds
Current Weight: 150 pounds
John's Muscle Building Story!
When did you become unhappy with your physique?
I've always been unhappy for being skinny. Then weight piled
on with weight gain (which was what I wanted). Then became unhappy
due to being slightly chubby and wanted to lose fat (but not weight)
and gain muscle.
What made you decide to transform your body?
Just being unhappy, low self esteem and zero confidence. Also
seeing photos of me on holiday didn't help.
What were the most important changes you made to build muscle?
Better nutrition, protein supplements and joining a gym, which
What was most challenging about building muscle?
Keeping motivated and thinking your body isn't changing. That
is until you look through old photos which I have just done. I
was shocked at the difference in such a short space of time.
How long did it take you to start to see results?
I think about 3 months, maybe not even that. I did notice slight
changes on my body but not to the extent I have after looking
back at old photos. What a great confidence booster and way to
keep motivated to carry on!
How long did it take for you to reach your current weight?
How long have you maintained your muscular gains and how do you
I'm still building so not maintaining at the moment. I do it
by weight lifting 5 days a week and doing cardio studio classes
to burn the fat (but at different times of the day and NEVER next
to each other). I find cardio boring but classes are a fun way
of burning in excess of 900 calories in an hour.
How has your life changed now that youve gained muscle mass?
I feel more confident in myself, clothes fit better and people
actually comment about my body in a positive way. It's very strange.
I'm still getting used to it and get quite embarrassed.
How did ShapeFit help you reach your muscle building goals?
ShapeFit.com really has helped me not only learn about health
a fitness but helped me become healthier and fitter. All the
tips, hints, diet sheets, workout
plans, everything has helped me along the way and I know it
will continue to do so.
Just seeing that there are other people out there in the same
position as me and that changing your body is something to enjoy
and be proud of. The photo section where you can visually see
the changes has stunned me! I still cant believe that's me and
John's Muscle Building Tips!
Muscle Building Tip #1:
Muscle Building Tip #2:
5-6 small meals a day.
Muscle Building Tip #3:
Change routines to surprise muscles.
Muscle Building Tip #4:
Train in the morning if you can, so you have more energy.
Muscle Building Tip #5:
Protect your muscles by keeping cardio separate. If you cant,
eat in between.
John's Muscle Building Eating Plan!
Oats with skim milk and just a slight sprinkle of sugar if you're
like me and don't like it plain. I then do my workout and have
protein shake after.
Tuna/salmon/chicken salad with slice of whole wheat bread. Lowfat
or nonfat yogurt.
Lean meat with couscous and baked potato, baked fish with salad
and veggie, chili. Anything really, providing its smaller than
your usual portion and high in protein and low in fat.
Snacks or Mini Meals:
Between breakfast lunch and dinner, I will have 2 other meals
which will consist of fruit, nuts, yogurt, protein bar or shake
depending on workout days, small sandwich, omelet or scrambled
John's Muscle Building Supplements!
Protein shakes and creatine.
John's Muscle Building Workouts!
3 programs - one for chest, shoulders and legs - another for
abs, arms and back, and another one for chest which I alternate
with the first program. Each program takes about an hour to complete.
Currently cutting back for summer and training to
be a fitness instructor so doing 4-5 one hour classes a week,
sometimes more. However, this will be cut back after summer to
about 3 classes. Although that all depends how the fitness qualification
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