Name: Kaan
Age: 22
Family Status: Single
Occupation: Student
Hometown: Izmir, Turkey
Pounds or Inches Gained or Lost: I gained 12 pounds of lean muscle and 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 do it?
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 you’ve 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!
Breakfast:
2 eggs, olives, tomato, tea.
Lunch:
Pasta chicken salad.
Dinner:
Chicken salad, artichoke, spinach.
Snacks or Mini Meals:
Protein bars and shakes.
Kaan’s Muscle Building Workouts!
Weight Training:
700 abdominal sit-ups every day along with regular weight training.
Cardiovascular:
Running 45 minutes every morning!
Supplements Used:
Optimum Nutrition 100% Whey protein powder.
