Eugene Talmadge Gained 21 Pounds Of Strong, Lean Muscle To Overcome His Skinny Body Type!

Eugene didn't realize he was the 'skinny'kid until he was up against his basketball team members! He decided to make a change and take control of his body, and he gained 21 pounds of strong, lean muscle! Find out more below!

Vital Stats

Name: Eugene Talmadge


Eugene Talmadge Eugene Talmadge


136 lbs
Body Fat:


157 lbs
Body Fat:

Why I Got Started

Living in Japan, where it is normal and preferred to be lean, it was easy for me to forget how thin I was. I had always been a skinny kid and I never used to have issues with it. For a long time I had no idea how thin I really was. In fact for the longest time you could say I only saw what I wanted to see.

I was always an athlete but it was only in junior year in the basketball team, when I started realizing how skinny I was compared to other competing guys. Every now and then my friends would mention how thin I was, and that's when it really hit me that I didn't want to be known as the skinny kid.

Working out wasn't necessarily new to me. I had been doing it before, but my sessions were unproductive, structure-less, and not to mention few and far between. I had worked out regularly before, but even then after a month of working out properly I would often lose my drive and give up.

A year later in my senior year, I started thinking ahead towards attending college in America. I wanted to look good for university. I wanted to get big. Even if I was able to pass as a normal skinny guy in Japan, I no longer wanted to be normal; I wanted to stand out. I wanted to get in the best shape of my life. I took a long hard look in the mirror and decided I needed to change.

How I Did It

Before I do anything serious, I tend to do a lot of research. I would search from website to website, article to article on how to work out, be efficient and how to maintain a strict weight gaining regimen. In short, the most important things I learned were ...

  • I must have a planned routine (workout plan) of exercises I would perform, concentrating on one or two body parts per day.
  • To gain weight I must perform min reps with max weights.
  • Avoid cardio as best as I can.
  • Since my body type is an ectomorph I would only work out 3-or-4 times per week, making sure to have many rest days while eating loads. (nutritional foods of course.)
  • To gain weight I need to eat 5-6 nutritional meals a day.
  • Proper protein shake intake may increase muscle growth rate by 33%.

For me, the beginning was easy. It was the time when I was most motivated to change my image and the time I was most curious about the bodybuilding lifestyle. However I would say it started getting difficult finding the drive to keep going to the gym after a month or so.

To overcome this, I started making workout playlists, watching motivational sports movies or putting up quotes here and there around my house, all of which got me pumped and made me feel like giving up would make me a loser. Eventually the mentality stuck that if I gave up, I would be loser. As cliche as it sounds, giving up was completely out of the equation.

After 3 months or so, working out became a habit. The thought of missing a single session made me feel pathetic, so I never did. Working out was no longer an option, and quickly I realized that bodybuilding doesn't stop after leaving the premises of the gym. Bodybuilding was a lifestyle which requires attention not only in the gym, but towards my diet, my sleeping habits and everywhere else in my life.

Since My Body Type Is An Ectomorph I Would Only Work Out 3 Or 4 Times A Week, Making Sure To Have Many Rest Days While Eating Loads Since My Body Type Is An Ectomorph I Would Only Work Out 3 Or 4 Times A Week, Making Sure To Have Many Rest Days While Eating Loads
+ Click To Enlarge.
Since My Body Type Is An Ectomorph I Would Only Work Out 3 Or 4 Times A Week, Making Sure To Have Many Rest Days While Eating Loads.

Soon enough the change I had worked for came, and I wasn't the only person to notice. I then started recording measurements of my body and started taking a photo log, so that I could see my progress through stats and images.

Throughout my bodybuilding experience, I have always used the 3-day split method. Basically it's when you go to the gym 3 times per week, working out a different body parts each day. For example on Monday I would workout my chest/shoulders, on Wednesday abs/core, and on Friday biceps/triceps.

At first the majority of my workout plans came from men's health magazines, websites, or Eventually I was able to make my own structured and effective workout plans. All I did was select a program that focused on the body parts I felt needed work, stuck with the program for 8 weeks, then found a new program and repeated.

This way I could work out many body parts, without ever overdoing one area, while keeping away from repetitive boredom.

I think one major factor to my success was the fact that I realized the battle to change is not only within the gym. Eating A LOT of nutritional meals (5-6 meals per day) was a large part of my success. Even if I wasn't hungry, I would push my self to clear every plate, to make sure I fueled my body with what it needed to grow.

What many people fail to realize is that half of the battle is at the dining table. Even with all of this, I know I am not done. I am much happier with myself than I used to be, but I will continue to work on my body and maintain good health.


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


For me, keeping a nutritious diet was easy. I have never really liked greasy or unhealthy foods anyways, so I didn't necessarily take anything out of my diet. However I did have to add a few things, a prime example being the amount of protein I consumed had to increase.

Another factor that helped me with my diet is the fact that I have a great mom. She's an amazing chef, so when I told her I needed to eat nutritional meals that were larger, and more frequent, there was no problem. She supported me all the way with good food. The meals I would eat vary on a daily basis, but this is the basic structure it took.

School Days (on a workout day):

Meal 1:


Rest Day

Meal 2:

Tuna Wrap:

Meal 3:

Meal 4:

Grilled Cheese Sandwich:

Meal 5:

Meal 6:

Meal 7:

Fruit Salad:

That's basically how my weekdays were spent including my meals. As I mentioned earlier, my meals would change every day since my mom would always cook big nutritional meals for me. Overall, when it comes to trying to gain muscle mass, I cannot stress enough that good diet is absolutely essential. If you work out, but continue to eat junk, all you are going to get is junk. Ultimately what you put into your body is what you are going to see on the surface. So take the time to have 5-6 meals per day, and eat well.


Over the past year I've had many workout plans. So the one I listed below is the plan I felt was most effective, and overall my favorite. With this plan, make sure to use the maximum weight you can, while completing all reps.

Day 1: Chest

Day 2: Rest

Day 3: Abs/Core

Day 4: Rest

Day 5: Biceps/Triceps

Day 6 And 7: Rest

Suggestions For Others

I get it. Sometimes you just can't be bothered to go to the gym. Some days you are going to have a headache that makes you feel like you can't. But that doesn't matter. It doesn't matter how unpleasant the weather is outside. Even when you feel academically busy, remind yourself that life is about balance.

You have to fit in some time for exercise. These are all just obstacles that get in the way of your goals, but never let them beat you. Unless you are sick for an entire week, there is no excuse for missing the minimum amount of workouts you have to complete per week.

Humans are creatures of routine, if you stick with your goal for long enough, you just start accepting the change and you'll be cool with it. Set your goals, write them down in a list, and just wait until you can cross them all out. There is no better feeling.

Take measurements and photos regularly to see your progress as this will help keep you focused and motivated. Find your limits, and obliterate them. Push yourself constantly. Whatever you put into your workout is what you'll get out of it. So give it your all.

Bodybuilding isn't just about working out. It's equally about living a healthy lifestyle, resting, maintaining a strict regimen and a proper diet. I can't stress that enough.

Your body is comprised of muscles, whether they are in your brain or in your legs. Use them, or lose them.

Quotes that motivated me:

  • Obstacles are only seen when you take your eyes off of the goal.
  • The naked body is the purest form of truth.
  • A winner is the one who builds a wall out of the bricks that others have thrown at him.
  • You are never a loser until you quit trying.

During my basketball seasons, the coaches would make us do intensive fitness workouts. After a while when we would get tired and lazy, we would naturally start losing form. Or when the coaches weren't looking, we would start slacking. Our coach always used to say, "By being lazy, the only person you are cheating is yourself." During my workout sessions I would always remind myself of this.

Obstacles Are Only Seen When You Take Your Eyes Off Of The Goal Obstacles Are Only Seen When You Take Your Eyes Off Of The Goal
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Obstacles Are Only Seen When You Take Your Eyes Off Of The Goal.

Ways To Stay Motivated

If you find yourself losing the motivation to keep going, watch a movie that gets you pumped to keep at it. Movies I watched that helped me were Never Back Down, The Karate Kid 1 and 2, and Rocky. All these guys were against odds, and they had to work hard to overcome their challenges. Put yourself in the same situation and it can get you crazy pumped to keep going.

Make workout playlists. The music should get you pumped and excited about working out. If the songs get your adrenaline going, then you are on the right track. Get it?

Buy new training equipment. This will get you excited about going into the gym and trying on whatever it is that you've recently bought.

Set many small and realistic goals. For example set weights you want to achieve, with a date you have to get it by. A goal of mine was at the end, to be able to submit my story on's teen transformation of the week. Even now I am nowhere near the end. I may be starting to be happy with myself, but I am not going to stop working out yet. You are not just building your body here, but you are building a lifestyle. Good luck.

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