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Muscle Makeovers Success Stories - Jon's Before
After Photos & Tips
First Name: Jon
Age: 18
Family status: Single
Occupation: Student
Hometown: Chicago
Pounds or inches
gained/lost: I lost a lot of weight of body fat and gained a lot of muscle.
I'm currently about 6 pounds lighter now with more
muscles. Prior to working out (10 months ago), I had little or no muscles.
Starting Weight: 165 pounds
Current Weight: 159 pounds
Jon's
Muscle Building Story!
When did you become unhappy with your physique?
July 2006.
What made you decide to transform your body? Looking back
seeing myself as a former 30 pound overweight kid in grade school & being
made fun of. I went "anorexic" at the age of 14 then I started to gain
the weight again last summer.
What were the most important changes you made to build muscle?
Changing my eating habits.
What was most challenging about building muscle? Patience.
How long did it take you to start to see results? About
a month. 
How long did it take for you to reach your current weight?
10 months. Keep in mind I'm losing a lot of body fat & gaining weight from
lifting weights on a regular basis.
How long have you maintained your muscular gains and how do you do it?
A couple months. I make sure to do more and more sit ups every week, go to
the gym every couple days, do my jogging etc.
How has your life changed now that you’ve gained muscle mass?
A lot! My self esteem has risen, so has my confidence in myself. I feel much
more active & I feel my mind is much sharper.
How did ShapeFit help you reach your muscle building goals?
ShapeFit helped me discover many different
exercises (most with the abs & legs) which I find myself following on
a regular basis.
Jon's
Muscle Building Tips!
Muscle Building Tip #1:
EAT PROPERLY! (most important
step)
Muscle Building Tip #2: Maintain a positive attitude.
Muscle Building Tip #3: Get enough rest for energy.
Muscle Building Tip #4: Keep active or you will get lazy
& fail.
Muscle Building Tip #5: Train with intensity.
Jon's
Muscle Building Eating Plan!
Breakfast:
Bowl of Kellogg's "Special K" cereal;
the one that's labeled w/ 0 grams of fat & 7 grams of protein. I also drink
60 grams of protein from the powder I mix with skim milk. 
Lunch:
Usually I love to have pre-made chicken breasts
from my local grocery store on wheat bread and a glass of milk. If not, I try
to find anything low on fat & high in protein.
Dinner: I AVOID the crap foods that are "popular"
(pizza, cheeseburgers, fries, hot dogs, etc). I try having meat such as a steak,
chicken breasts, white rice or just anything with a good source of protein.
Snacks or Mini Meals: Bananas, Kellogg's Special K cereal,
skim milk, bagels, fat free yogurt.
Jon's
Muscle Building Supplements!
Supplements Used:
At first, I tried a popular fat burner
to help burn off fat and produce energy. At first it helped but after you burned
off most of the fat, the supplements are no longer effective. I also take Vitamin
C & Vitamin E on a
regular basis.
Jon's
Muscle Building Workouts!
Weight Training:
I used to workout every other day on
my biceps/triceps/shoulders/chest/upper back areas, but now I rest 2 days to give
my muscles rest & I workout for an hour and a half.
Cardiovascular: Keeping active. Jog, workout,
eat properly, don't be lazy, work all the muscles on your body.
 
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