Name: Megan
Age: 18
Family Status: Single
Occupation: Student
Hometown: Omaha, Nebraska
Pounds or Inches Gained or Lost: I lost 17 pounds of fat and gained 7 pounds of muscle!
Starting Weight: 127 pounds
Current Weight: 110 pounds
Megan’s Muscle Building Story!
When did you become unhappy with your physique?
When I looked at pictures of myself and noticed the scale was at the highest I’d ever seen it!
What made you decide to transform your body?
I wanted a rock hard body and wanted to see if I had what it took to get it.
What were the most important changes you made to build muscle?
I added a lot of lean protein to my diet and lifted weights 3-4 times a week.
What was most challenging about building muscle?
Being patient and waiting to see results in my physique.
How long did it take you to start to see results?
About 2 months.
How long did it take for you to reach your current weight?
A little over a year.
How long have you maintained your muscular gains and how do you do it?
6 months now. I make sure to include protein with every meal and snack. Also, no matter what I do throughout the day, I’m sure to do something physically active.
How has your life changed now that you’ve gained muscle mass?
I’m much more confident now and physically and mentally stronger. It’s given me an instant glow.
Megan’s Muscle Building Tips!
Muscle Building Tip #1:
Lots of protein.
Muscle Building Tip #2:
Think about the exercise as you’re doing it.
Muscle Building Tip #3:
Be consistent with your training and diet.
Muscle Building Tip #4:
Be patient.
Muscle Building Tip #5:
Stay motivated to reach your goals.
Megan’s Muscle Building Eating Plan!
Breakfast:
4 egg whites, 1 slice whole wheat toast, 1 slice low-fat high protein deli meat, 1 grapefruit.
Lunch:
Large salad with veggies, 1 serving of high protein deli meat on whole wheat bread, 1/2 cup of cottage cheese.
Dinner:
6 ounces of tilapia, 1/4 cup of brown rice, 2 cups of steamed veggies, side salad.
Snacks or Mini Meals:
1/2 cup of fat-free cottage cheese, steamed veggies, fat-free yogurt, diet green tea.
Megan’s Muscle Building Workouts!
Weight Training:
I lift weights for 30 minutes per workout, 3-4 times per week.
Cardiovascular:
I do cardio 6 days a week. I like doing the treadmill and jumping rope for 45 minutes and the elliptical machine for 45 minutes.
Supplements Used:
Kelp tablets, vitamin B, apple cider vinegar tablets.
