Muscle Makeover – Joshua Gained 51 Pounds and 19 Inches


Name: Joshua
Age: 31
Family status: Single
Occupation: General Laborer
Starting Weight: 205 pounds
Current Weight: 256 pounds
Hometown: Beaver, Kentucky
Pounds or inches gained: I wanted to put some size on so I buckled down and started training hard. I gained 51 pounds in a period of three years! I gained 4 inches on my arms, 6 inches on my chest, 4 inches on my shoulders and 5 inches on my legs. I’m currently 256 pounds at 11.8% body fat.muscle-success-stories-new-layout-joshua

Joshua’s Muscle Building Story!

When did you become unhappy with your physique?
I just wanted to be confident in myself.

What made you decide to transform your body?
I got teased by my friends for being too thin.

What were the most important changes you made to build muscle?
The most important thing was to focus on my diet. It’s all diet for getting the results you want.

What was most challenging about building muscle?
Being tall can be a pain since it takes a little longer to completely fill out.


How long did it take you to start to see results?
Within two months my muscles started growing.

How long did it take for you to reach your current weight?
It took me three years to gain 51 pounds.

How has your life changed now that you’ve gained muscle mass?
I feel better all around and have a lot more confidence.

How did ShapeFit help you reach your muscle building goals? gave me advice on how to diet and train smarter. I try to read all I can on this website. There is lots of great information on training and helpful advice on health and fitness topics.


Joshua’s Muscle Building Tips!

Muscle Building Tip #1:
Protein, protein and did I mention protein?

Muscle Building Tip #2:
Get plenty of rest to allow your muscles to fully recover.

Muscle Building Tip #3:
Stay hydrated by drinking plenty of water.

Muscle Building Tip #4:
Use nutritional supplements to help you reach your physique goals.

Muscle Building Tip #5:
If you hit a plateau, just take a break for a while and let your body rest.

Joshua’s Muscle Building Eating Plan!

joshua-muscle-makeovers-3Three hard boiled eggs, 1 cup of oats, two slices of toast.

Chicken breast, 1 cup of rice, asparagus.

Steak, 2 cups of rice, broccoli, large salad.

Snacks or Mini Meals:
Apples, protein shake.

Supplements Used:
Whey protein, casein protein, creatine, multivitamin.

Joshua’s Muscle Building Workouts!

Weight Training:

Monday: Legs and abs
Tuesday: Chest and back
Wednesday: Rest
Thursday: Arms and abs
Friday: Cardio
Saturday and Sunday: Rest

40 minutes on the elliptical machine, 30 minutes on the treadmill at a 15% incline.

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