Muscle Makeover – Jeff Gained 15 Pounds in 3 Months

Name: Jeff
Age: 41
Family Status: Single
Occupation: Telecommunications Project Manager
Hometown: Boston
Pounds or Inches Gained: 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. 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. I made small changes but even those kept me motivated.

How long did it take for you to reach your current weight?
3 months.

How long have you maintained your muscular gains and how do you do it?
Only 3 months, but I’m hooked.

How has your life changed now that you’ve gained muscle mass?
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:
It’s 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!

Breakfast:
Peanut butter on whole wheat toast Fresh fruit Skim milk Protein bar.

Lunch:
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.

Dinner:
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!

Supplements Used:
Here’s what I’ve taken as supplements. I wouldn’t bet the house that any of them make any difference but you might want to try them just in case they help! Daily (Morning): GNC Mega Men Sport Dietary Supplement (2 Caplets in the morning) just a Multivitamin GNC MultiOil (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 (BetaHydroxyl BetaMethylbutyrate) I took this for most of the beginning 34 months, tend to forget now and haven’t 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 LGlutamine (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 (don’t know the name of it, but it contains caffeine and had about 90 calories). New Daily Addition: I’ve 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!

Weight Training:
Chest: Smith press, Smith Incline, Decline Flies, dumbbell flies, Cable flies. Back and Shoulders: dumbbell shrugs, smith shoulder shrugs, MTS Machine rows, seated rows, lat pulldowns, V-bar pulldowns, cable upright rows, shoulder cable press, dumbbell raises. Legs: squats, lunges, hack squats, leg curls, leg extensions, standing calf, seated calf, rotary calf. Arms: incline dumbbell curls, rope triceps, seated dips, dumbbell curls, decline triceps, preacher curls, reverse preacher curls, wrist curls, reverse rope, cable curls.

Cardiovascular:
Usually do 30 minutes on the elliptical pre-workout. I mix it up with real runs on off days.