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Body Transformation: Dean Built A Body Like A Greek God

Body Transformation: Dean Built A Body Like A Greek God

Dean was not happy with his 'skinny fat' frame and wanted a body like Arnold. Read on to see how Dean made it happen!

Vital Stats

Name: Dean Macriyiannis
Email: deanosmac@gmail.com

Dean Mac Dean Mac

Before:

Age:
17
Height:
5'9"
Weight:
158 lbs
Body Fat:
15%
Waist:
34"

After:

Age:
17
Height:
5'10"
Weight:
167 lbs
Body Fat:
11-12%
Waist:
32"

Why I Got Started

I was never happy with the way I looked, skinny arms, skinny legs and a fat chest and gut, constantly being laughed at and told I was "Skinny Fat." Being Greek, I was exposed to all the lovely oily fatty food that taste good but aren't too good for you.

One day I walked past a 24-hour gym near my house and saw a guy through the window flexing in front of a camera man for a magazine, I was amazed at his physique. I went home and started watching some bodybuilding videos and transformations and came across bodybuilding.com.

After reading a few articles I made a BodySpace account and researched dieting and training for hours that same night, I was hooked!

"Hooked on Gettin' Huge" really worked for Dean!

How I Did It

My 17th birthday came and I told my parents to sign me up at the 24-hour gym for an 18-month contract. I looked up to the "Golden Age Old School Bodybuilders" such as Arnie and Serge Nubret and had posters of them all over my wall.

I started training 5 times per week and I set realistic goals, such as achieving the body I want to be able to take my top off at the beach; I had never done it before (yes, I swam with a shirt on).

Dieting was a big factor in my transformation, eating the right foods for the first time in my life helped me gain fast results and after seeing them I wanted more so I trained harder and spent all my money on the right nutrition and supplements I needed. Having a gym partner as motivated as I was (my friend Harry Free) helped greatly, and pushing each other to our limits was the best thing that could happen.

After hitting a plateau I used to complain about my genetics and say they are bad and all this rubbish and after hearing the quote, "Just play the cards you are dealt, and sometime the worst cards can make you the best player." I was highly motivated and I lived by that quote.

Regardless of the cards in his hand, Dean's got killer triceps on his arm.

Supplements

With Meals 1 & 5:
With Meal 2 & Post Workout:
Pre Workout:
Intra Workout:
Post Workout:

Diet

Over the period of my transformation I have been using a diet plan recommended on bodybuilding.com and it has benefited to me greatly:

Meal 1:

Meal 2:

Meal 3:

Meal 4:

Meal 5:

Meal 6: Post Workout

Meal 7: Before Bed

Training

Day 1: Chest/Calves
Day 2: Quads/Hamstrings
Day 3: Biceps/Triceps

Superset:

Day 4: Shoulders/Traps
Day 5: Back
Days 6 and 7: Rest

Suggestions for Others

  • Set realistic goals to achieve.
  • Food over supplements any day, although supplements are a great addition to your diet.
  • Believe in yourself and you will accomplish what you want.
  • Get heaps of sleep and rest to recover and GROW.
  • Make sure to change your training program every 4 weeks or so to overcome plateaus.

You Could Be Our Next Transformation Of The Week


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About The Author

Have you made a dramatic change either by gaining muscle of by losing all the weight you have been hoping for?

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Comments

Showing 1 - 16 of 16 Comments

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tanrock19

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tanrock19

Great job man this is very inspiring keep up the great work!

Jan 17, 2012 5:04pm | report
 
Joefitness88

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Joefitness88

"After hitting a plateau I used to complain about my genetics and say they are bad" - I've done the same myself, I know many have. Articles like this inspire me to keep working at reaching my goal. Congrats on your results.

Jan 18, 2012 12:56am | report
 
PhillyChzStk2012

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PhillyChzStk2012

pretty impressive for under a years work

Jan 18, 2012 2:07pm | report
 
bfruscella

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bfruscella

impressive

Jan 18, 2012 7:51pm | report
 
bricknell1

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bricknell1

id love to know how your height changed from weight training ? lol

Jan 23, 2012 8:44am | report
 
BHUB2182

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BHUB2182

he's 17... you grow like like a beanstalk at this age... 1" is easy

Jun 15, 2012 3:09pm | report
DrearierCarrot

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DrearierCarrot

Crazy transformation, you rock!

Jan 24, 2012 10:45pm | report
 
Andy1994

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Andy1994

too much supps bro, but awesome tris!

Jan 29, 2012 8:34pm | report
 
JakeCraig18

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JakeCraig18

greek god? lol

Feb 18, 2012 12:28pm | report
 
ThomasS1

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ThomasS1

I noticed that you don't do ABs exercises. THey are important too. It will help keep you gut away.

Apr 6, 2012 12:29am | report
 
DJMADMONEY

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DJMADMONEY

GREAT JOB MAN IM THINKING I WILL MOST LIKELY TRY YOUR PLAN.Keep up the good work

Jun 3, 2012 3:15pm | report
 
Freddyguy200

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Freddyguy200

Kangaroo steak!? :(

Jun 28, 2012 10:36am | report
 
EpsilonThor

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EpsilonThor

Awesome work man.

Nov 17, 2012 9:56pm | report
 
Magined

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Magined

Awesome Body Man continue like that. Happy New Year :D

Dec 31, 2012 5:55pm | report
 
00Gymrat00

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00Gymrat00

Great job!

Mar 7, 2013 2:35pm | report
 
Flowless987

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Flowless987

wow man goodjob specialy on the tricep

May 20, 2013 6:33am | report
 
  • Body Stats
  • ht: 5'10"
  • wt: 129.36 lbs
  • bf: 20.0%
Showing 1 - 16 of 16 Comments

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