Muscle Makeover Stories - Kaan Gained 12 Pounds of Muscle
First Name: Kaan
Family status: Single
Hometown: Izmir, Turkey
Pounds or inches gained/lost: I lost 20 pounds of fat!
Starting Weight: 178 pounds
Current Weight: 158 pounds
Kaan's Muscle Building Story!
When did you become unhappy with your physique?
About a year ago, I started feeling unhappy.
What made you decide to transform your body?
I am sportsman. I wanted to strive for a leaner body.
What were the most important changes you made to build muscle?
My diet and exercise plan. Once I changed the way I ate, the
results started showing up quickly.
What was most challenging about building muscle?
The dedication is takes to really see results. Its hard work
but well worth it!
How long did it take you to start to see results?
About 3 months.
How long did it take for you to reach your current weight?
It took about 6 months.
How long have you maintained your muscular gains and how do you
I have maintained it for 3 months now. I run every morning and
my diet is very clean.
How has your life changed now that youve gained muscle mass?
I feel amazing. All the hard work paid off!
How did ShapeFit help you reach your muscle building goals?
ShapeFit has a great exercise
database and their workout
routines really helped me out!
Kaan's Muscle Building Tips!
Muscle Building Tip #1:
Eat protein at each meal.
Muscle Building Tip #2:
Eat every 3 hours.
Muscle Building Tip #3:
Focus on reps of 6-8 for mass.
Muscle Building Tip #4:
Get enough sleep. Your muscles grow when resting!
Muscle Building Tip #5:
Have a detailed goal before you start. With a goal, you
will be on track.
Kaan's Muscle Building Eating Plan!
2 eggs, olives, tomato, tea.
Pasta chicken salad
Chicken salad, artichoke, spinach
Snacks or Mini Meals:
Protein bars and shakes.
Kaan's Muscle Building Supplements!
Optimum Nutrition 100% Whey Protein Powder
Kaan's Muscle Building Workouts!
700 abdominal sit up every day along with regular training.
Running 45 minutes every morning!
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