Name: Denmark
Age: 17
Family Status: Single
Occupation: Student
Hometown: Sacramento
Height: 5’11
Waist: 30
Pounds or Inches Gained: I gained about 12 pounds of clean, solid muscle!
Starting Weight: 145 pounds
Current Weight: 157 pounds
Denmark’s Muscle Building Story!
When did you become unhappy with your physique?
Unlike many others in America who are trying to lose weight, I am one of the few that is a hardgainer and tries to gain. I became unhappy when I looked in the mirror and looked scrawny.
What made you decide to transform your body?
I wanted to put on a few more pounds for football and to just gain a few more pounds of muscle.
What were the most important changes you made to build muscle?
The most important changes I made were to my diet by increasing my calories and getting in more whole, calorie packed foods. Nutrition was key.
What was most challenging about building muscle?
The most challenging thing about gaining weight was increasing calories and getting in enough protein.
How long did it take you to start to see results?
It took me about 3 months to start seeing steady gains. It was a roller coaster ride gaining these 12 pounds, weight fluctuated a lot, but in the end I managed to put on the 12 pounds. I became stronger in the gym, mentally and physically.
How long did it take for you to reach your current weight?
It took me about 3 months.
How long have you maintained your muscular gains and how do you do it?
I have maintained it about 1 month now by eating enough of the right kind of food and getting in the gym regularly.
How has your life changed now that you’ve gained muscle mass?
My life has changed in that I have increased confidence, self-esteem and feel great.
How did ShapeFit help you reach your muscle building goals?
ShapeFit helped me reach my goals by providing me with the necessary nutrition information, training articles and tips in order to build a better body and lead a better life. ShapeFit.com has provided me with the necessary weapons and arsenal in order to put on the pounds. They have equipped me with the knowledge of nutrition and training on my conquest for a better body!
Denmark’s Muscle Building Tips!
Muscle Building Tip #1:
DRINK WATER! 8-10 glasses per day.
Muscle Building Tip #2:
Multivitamins. You need to get in all of them.
Muscle Building Tip #3:
Eat nutritious foods!
Muscle Building Tip #4:
Exercise regularly! Moderate to heavy weight.
Muscle Building Tip #5:
Be consistent!
Denmark’s Muscle Building Eating Plan!
Breakfast:
Oatmeal, glass of milk.
Lunch:
Chicken, vegetables, rice or chicken or turkey sandwich.
Dinner:
Spaghetti, glass of milk, salad.
Snacks or Mini Meals:
Protein bar, peanut butter bar, cookies, peanut butter & jelly sandwich.
Denmark’s Muscle Building Workouts!
Weight Training:
Bench press, squats, pullups, rows, pushups, deadlifts.
Cardiovascular:
Basketball or jog outside (15 min).
Supplements Used:
Protein bars, protein shakes.
