Family Status: Single
Hometown: Norwich, Connecticut
Pounds or Inches Gained: 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 I 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 I LOVE!
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 do it?
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 you’ve 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 can’t believe that’s me and was me.
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 can’t, 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. Low-fat 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 egg.
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 goes!
Protein shakes and creatine.