Ryan Went From Skinny To Shredded!

Putting on 50 pounds of solid muscle is not an easy feat. Ryan made it happen through discipline and perseverance. You can too!

Vital Stats


Name: Ryan Rogerson
Email: Rog447@comcast.net
Bodyspace: Rog447
Website: www.rogersonfitness.com

Ryan Rogerson Ryan Rogerson

Before:

Age:
17
Height:
6'
Weight:
135 lbs
Body Fat:
10%

After:

Age:
22
Height:
6'
Weight:
210 lbs
Body Fat:
6%

Why I Got Started


I used to be a professional motocross racer, and anyone who is familiar with the sport knows what it does to your physique. When I was racing competitively I stood at 6 feet and 135 pounds! I suffered a very serious injury (compression fractured 4 vertebrae in my back, broken ribs and a bruised heart) and I decided to step away from racing.

During my recovery I was pretty depressed with how I felt and especially with how I looked. Everyone always referred to me as the "skinny, lanky kid" and I remember I looked into the mirror one day, unhappy with how I looked and said "wow, I need to do something about this."

I'm a very competitive person and needed something to push myself at, and I soon fell in love with bodybuilding. I started training about 5 years ago, in late 2006.

The only thing this barn door back is missing is a latch. And horses inside.

How I Did It


I did a TON of research on Bodybuilding.com forums and learned as much as I possibly could and starting putting it all to use. I am the type of person that if I commit to something; it's 100% or don't do it at all!

I remember when I first started getting into working out and eating correctly all of my friends thought I was crazy, and always said "you will never get muscular or ripped like those guys you see in magazines." I made it a point to prove them wrong! I gained around 50lbs within the first year, I seriously changed my lifestyle and my friends were blown away.

Now being a full-time personal trainer/nutritionist, I use this example with my clients all the time. Don't EVER put limits on yourself, because if you really commit you can do amazing things!

Staying consistent with my workouts and diet was the biggest role in my progress and how I got to where I am today.

Those pectorals are now visible via satellite imagery from outer space.

Supplements


I have used Optimum Nutrition's Gold Standard Whey since Day 1.

2-3 Times Daily:

With Each Meal:

Diet


My diet is simple, but it works great! I always eat 4-5 solid meals per day, and also have 1-2 protein shakes (depending on my goal at the time).

This is a basic outline of my diet for cutting body fat, when I am looking to bulk up I add more carbohydrates into the later meals.

Meal 1:

Meal 2:

Meal 3: Post Workout

Meal 4:

Meal 5:

Training


I am always changing up my training, but here is a sample of one of my favorite workout routines. I like using a Push/Pull/Legs format going 2 days "on" and 1 day "off".

I stick to the basics and lift as heavy as possible. My volume tends to change depending on how I am feeling; if I feel really beat up and feel like I hit the muscle group good with 2 sets, I move on.

Day 1: Push

Day 2: Pull

Day 3: Rest


Day 4: Legs

Day 5: Push

Day 6: Rest


Day 7: Rest


Suggestions for Others


My biggest tip for staying motivated is to keep your ultimate goal in mind all the time! I use this myself and also tell clients to do this; ask yourself this question every night when you're lying in bed … "Did I do everything I could today to reach my goal?"

If you can continue to say "yes" to this question, I guarantee the results will be more than enough to keep you motivated!

Photographic Credit:
Gabriel Guzman, Photography By Guzman

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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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dilipkc

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dilipkc

motivating article

Dec 22, 2011 6:59am | report
 
Cloakedgod

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Cloakedgod

do you ever add any cardio?

Dec 22, 2011 4:15pm | report
 
Rog447

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Rog447

Thanks guys!

Cloakedgod- Yes I added cardio in when I was dieting.

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Dec 27, 2011 3:25pm | report
 
KoHuskie

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KoHuskie

Good work Ry, congrats! Now heal up and get back at it!

Dec 27, 2011 6:00pm | report
 
manikishore

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manikishore

Looks very simple but i know the catch is the motivation and consistency

Dec 28, 2011 5:56am | report
 
steely0525

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steely0525

how long will it take see the difference doing this workout im new to this and think this looks good

Dec 28, 2011 10:46am | report
 
rod24k

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rod24k

It all depends on going to the gym consistently, your body type and most of all what you eat. Just know everyone's bodyies respond different so your results may take longer or may come quicker. Do not get discouraged if the results are not coming as quickly as you would like. Just know that if you keep working they WILL come.

Jan 26, 2012 1:50pm | report
dc1992hp

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dc1992hp

everyones different man

Nov 16, 2012 9:41pm | report
jesureyna

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jesureyna

wow amazing

Dec 29, 2011 12:39pm | report
 
Ironwill002

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Ironwill002

Really good diet tips.

Dec 29, 2011 1:37pm | report
 
alexckong

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alexckong

beast mode!

Jan 6, 2012 11:02am | report
 
brendanbeliga

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brendanbeliga

Great work, I'm on the chase! Thanks for some more inspiration!

Jan 9, 2012 1:44am | report
 
Dannyboy11

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Dannyboy11

very motivating

Jan 16, 2012 9:25pm | report
 
sinlord

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sinlord

why you doing 2 times PUSH and once PULL ?

Jan 18, 2012 12:45pm | report
 
Rog447

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Rog447

There is some confusion with the routine....I train everything 2x per week. Push/pull/legs 2 days lifting one day rest

May 24, 2012 3:43pm | report
MKJAT

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MKJAT

i need gain my weight please tell me

Jan 20, 2012 11:12pm | report
 
jameselliott87

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jameselliott87

Solid Bro

Feb 1, 2012 7:45am | report
 
snoopy1505

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snoopy1505

What does your cardio look like?

Feb 1, 2012 7:55am | report
 
Rog447

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Rog447

3-5x per week at 30-45 minutes

May 24, 2012 3:44pm | report
mrbryan

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mrbryan

any advice for getting bigger shoulders or taking that last bit of fat off abs

Feb 4, 2012 1:30pm | report
 
markymark73

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markymark73

I saw your using fish oil pills, what effect does that give your body?

Feb 4, 2012 10:54pm | report
 
Ballyhoot21

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Ballyhoot21

Fish oil helps your muscles heal faster. Drinking a lot of water throughout the day helps with that as well.

Feb 24, 2012 4:05pm | report
PravinJoe

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PravinJoe

Is it really true that we need to have the right genes... I have been trying everything but not really working out...

Feb 7, 2012 1:20pm | report
 
xxFlyboyxx

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xxFlyboyxx

Thats awesome. I'm just starting to get real serious to see how much I can improve. This def helps with my motivation

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Feb 15, 2012 6:27pm | report
 
alvanhariyo

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alvanhariyo

good work, inspire me

Feb 18, 2012 2:20am | report
 
Showing 1 - 25 of 99 Comments

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