Josh Bolinger Packed On 30 Pounds Of Lean Muscle And Will Never Be 'Too-Skinny' Again!

Josh was tired of being the tall, lanky guy and started lifting in order to gain lean muscle. Get his training, nutrition and supplement program below!

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Vital Stats
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Name: Josh Bolinger

Email: joshbo22@yahoo.com

Bodyspace: joshbo22

Josh Bolinger Josh Bolinger

Before:

Age:
20
Height:
6'
Weight:
145 lbs
Body Fat:
7%

After:

Age:
21
Height:
6'
Weight:
175 lbs
Body Fat:
8%

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Why I Got Started
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Just looking back at my "before" pictures reminds me of exactly why I made the decision to transform my body. I was way too skinny for my height. I also had a lot of lower back problems from playing sports all my life and I spent a lot of time visiting a chiropractor to ease the pain. I used to lift weights in high school, but my eating habits were always terrible and getting bigger or stronger were never really goals of mine until recently. A good friend of mine finally decided to start working out in order to lose weight and achieve a healthy level of fitness, and lifting weights sparked my interest. Both of us checked out a local gym and signed up right as our third year of college was beginning and we haven't looked back since.

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How I Did It
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My diet wasn't strict at first when I was seeing my initial gains, but as soon as I set up and followed a specific plan my gains skyrocketed. My workout buddy and I hit the gym three days per week for the first couple of months before switching to a 4-day plan. We seldom missed a workout. It didn't take long for me to become addicted to the gym and really crave lifting weights.

My Diet Wasn't Very Strict At First When I Was Seeing My Initial Gains, But As Soon As I Set Up And Followed A Specific Plan My Gains Skyrocketed My Diet Wasn't Very Strict At First When I Was Seeing My Initial Gains, But As Soon As I Set Up And Followed A Specific Plan My Gains Skyrocketed
+ Click To Enlarge.
My Diet Wasn't Very Strict At First When I Was Seeing My Initial Gains,
But As Soon As I Set Up And Followed A Specific Plan My
Gains Skyrocketed.

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Supplements
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I've gone through many different brands of supplements in search of my favorites, as well as the ones that gave me the best results.

Note: Supplement dosages and schedule listed below in Diet section.

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Diet
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Meal 1:

Meal 2:

Meal 3:

Meal 4:

Meal 5:

Meal 6:

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Training
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TERMS YOU'LL NEED TO KNOW
Failure - That point in an exercise at which you have so fully fatigued your working muscles that they can no longer complete an additional repetition of a movement with strict biomechanics. You should always take your post-warm-up sets at least to the point of momentary muscular failure, and frequently past that point.

Day 1: Chest/Triceps

Day 2: Rest

Day 3: Back/Biceps

Day 4: Rest

Day 5: Legs/Abs

Days 6 And 7: Rest

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Suggestions For Others
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Consistency and proper nutrition are the two main keys to seeing success in the weight room and the mirror. Don't forget that supplements are called that for a reason; they shouldn't replace a proper diet, but rather they should enhance one.

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