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Matt Van Der Veen Gained 33 Pounds of Lean Muscle Mass and Got Ripped!

Matt Gained 33 Pounds of Lean Muscle Mass
And Got Ripped!

Matt was known as the skinny fat kid, and he hated it! Find out how he transformed his body into a mass of toned, quality muscle.

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Vital Stats
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Email: matthew@bigink.co.za
BodySpace: mattvdv

Before: After:

Age: 22 Age: 24

Height: 6'3" Height: 6'3"

Weight: 176 lbs Weight: 213 lbs

Body Fat: 18% Body Fat: 7%

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Why I Got Started
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Well when I finished school I was known as a "skinny fat," 1.9m tall with a layer of blubber. My two older brothers have always been in excellent shape, so I got started with the basics and over the years learned so much. This has got me to where I am today - 1.91m of toned quality mass!

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How I Did It
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Pure dedication, blood, sweat, and tears! It's a big challenge which I enjoy so much. The gym has changed my life forever.

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I Did It Through Pure Dedication,
Blood, Sweat, And Tears.

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Supplements
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Note: Supplement schedule and dosages are shown below in the diet section.

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Diet
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Meal 1: 7am

4 Egg Whites
2 Scoops Of Muscletech Nitro-Tech
1 Bowl Of Oats
1 Scoop of MuscleTech Hydroxycut Hardcore X

Meal 2: 9am

1 Scoop Of EAS Myoplex Carb Sense RTD
1 Hand Full Of Raw Almonds

Meal 3: 12am

250g Chicken
150g Sweet Potato
1 Scoop of Cytosport Whey

Meal 4: 3pm

1 Scoop Of EAS Myoplex Carb Sense RTD

Meal 5: 7pm

300g Of Steak
1 Serving Of Vegetables

Meal 6: Pre Workout

1 Scoop of MuscleTech Hydroxycut Hardcore X
1 Scoop of Gaspari Nutrition SuperPump250

Meal 7: 10pm

2 Scoops ON 100% Whey
1tbsp Peanut Butter

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The Gym Has Changed My Life Forever.

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Training
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TERMS YOU'LL NEED TO KNOW

Superset - Two exercises are performed consecutively without any rest.

[ Learn More About Reading Workout Logs ]

Day 1: Chest
Barbell Bench Press: 5 sets of 6-12 reps
Incline Dumbbell Press: 5 sets of 6-12 reps
Incline Dumbbell Flyes: 4 sets of 12-15 reps
Cable Crossover Flyes: 5 sets of 12-16 reps
Day 2: Arms
Barbell Curls: 5 sets 8-12 reps
Dumbbell Curls: 5 sets 6-15 reps
One Arm Dumbbell Preacher Curls: 4 sets 10 reps
Hammer Curls: 4 sets 10 reps
Triceps Pushdown: 5 sets 6-15 reps
Lying Triceps Press: 4 sets 12 reps
Superset:
Triceps Pushdown - Rope Attachment: 1 set of 10 reps
Dips: 1 set of 10 reps
Day 3: Shoulders
Military Press: 5 sets 6-15 reps
Upright Rows: 4 sets 12 reps
Front Raises: 4 sets 12 reps
Rear Delt Raises: 5 sets 12-15 reps
Barbell Shrugs: 4 sets 1-6 reps
Machine Press: 4 sets 12 reps
Day 4: Back
Lat Pulldowns: 5 sets 6-15 reps
Bent Over Barbell Rows: 4 sets 6-10 reps
Seated Cable Row: 4 sets 6-10 reps
One-Arm Dumbbell Rows: 4 sets 8-10 reps
Deadlifts: 4 sets 6-8 reps
Day 5: Legs
Barbell Squats: 5 sets 8-15 reps
Leg Press: 5 sets of 8-15 reps
Calf Raises: 5 sets 10-15 reps
Hack Squats: 3 sets 10 reps
Lying Leg Curls: 5 sets 8-15 reps
When cutting I do 20 minutes on the treadmill for Cardio in the morning. Abs and Calves 3 times a week.