Kevin Furlong Added 23 Pounds Of Lean Muscle To Overcome Lightweight Status!

Kevin Furlong didn't want to start college at the lightweight status he maintained for high school wrestling. Find out how he transformed his body from the 'skinny kid' to a strong, lean physique by adding 23 pounds of lean muscle mass!

dot
Vital Stats
dot

Name: Kevin Furlong

Email: kfurlong@stevens.edu

BodySpace: kfurWrestler

Before:

Age:
17
Height:
5'4"-5'5"
Weight:
117 lbs
Body Fat:
8-9%

After:

Age:
18
Height:
5'4"-5'5"
Weight:
140 lbs
Body Fat:
8-9%

dot
Why I Got Started
dot

Being a lightweight, I had to cut a lot of weight for wrestling. My sophomore year I dropped to 103 pounds. I was skin and bones. My face was as white as an egg. Since then my weight fluctuated. Starting my senior year of high school I was still really small and skinny, but not as bad.

Entering my last season, it was weird not being the stronger one in the match. Being a lightweight, you tend to wrestle the younger kids, because some didn't grow yet. So losing to freshman and sophomores because of strength is a big confidence drainer.

After my disappointing season, I looked at myself in the mirror. I used to think I wasn't a bad looking guy, having a little muscle but not much, but when I looked at myself realistically, and not seeing what I wanted to see. I said to myself. I WILL MAKE THE CHANGE.

I couldn't go into college being less than 125 pounds. That is just embarrassing (granted I go to a tech school where everyone's IQ exceeds their weight), but that's beside the point. I wanted the change for myself, and for the summer. My goal was to look good and not be the shrimpy, short kid.

dot
How I Did It
dot

At first it was a little rocky. I would train on and off, but I started to read articles, put up motivational quotes around the house and locker, and planned when I would eat, what I would eat, and what to train. Eventually I overcame the dragging to the gym when I started to see results; I've been addicted ever since.

Compared to most people, my results came quickly. I am a teen where my hormones are constantly racing. I was eating big portions a lot throughout the day. Clean calories too. I watched my form during exercises; if I slacked a little I didn't count that rep. I was doing everything right, and it showed.

People started to notice and comment on my hard work and dedication. I think that is the strongest motivation to keep going. I was never picked on by anyone other than myself. I nitpicked my body. I constantly worked harder, and did research on how to improve not only my physique, but my well-being.

I did many workout programs. Most of which I found online at Bodybuilding.com.

I started out doing a Chest/Tris, Back/Bis, Legs/Abs/Shoulders, Rest ... Cycle in the 8-12 reps range, however the workout that I felt the most improvement from was the 3-S Training, Strength, Size, and Shock.

I also incorporated core every day, but different parts.

People Started To Notice And Comment On My Hard Work And Dedication. I Think That Is The Strongest Motivation To Keep Going People Started To Notice And Comment On My Hard Work And Dedication. I Think That Is The Strongest Motivation To Keep Going
+ Click To Enlarge.
People Started To Notice And Comment On My Hard Work And Dedication.
I Think That Is The Strongest Motivation To Keep Going.

dot
Supplements
dot

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

dot
Diet
dot

I feel my strict diet was key to my success. I read a lot of things online and mixed and matched what I liked and learned to like. I also am someone who will eat the same thing maybe three days in a row, but no more, so a varying diet was a must. I changed something up by cooking it a different way, or changing the seasoning.

I believe the most effective way to stay on a diet is to cook your meals the night before and keep it in the fridge. That way its just heat it up and eat. A lot of times people, me included, eat unhealthy because it's easily accessible.

So, in order to achieve my results I planned everything I would eat the night before, and set everything up but eggs, Scrambled eggs are fast enough to cook so my meals were ready for me within 5-10 min. I scheduled eating around my schedule. Around my classes. Around my job.

dot
Schedules:
dot

School Days:

6:30 a.m. - Wake Up
7 a.m. - Breakfast
7:20 a.m. - Take Multivitamins and Go to School
9:10 a.m. - Snack
10:30 a.m. - Snack
10:43 a.m. - Lunch and Two Sides
2:25 p.m. - Workout
4 p.m. - CytoSport CytoGainer
7:30 - 8:00 p.m. - Dinner and Two Sides
6-10 p.m. - Make Food for Tomorrow
10 p.m. - Eggs, Optimum Nutrition 100% Casein

Saturdays: (No School, But Work)

10 a.m. - Wake Up
10 a.m. - Breakfast
10:20 a.m. - Take Vitamin and Go to Work
11:30 a.m. - Snack
12:45 a.m. - Lunch and Two Sides
2:30 p.m. - Snack
3:30 - 4 p.m. - Medium Dinner Two Sides
7:30 - 8 p.m. - Medium Dinner Two Sides
6-10 p.m. - Make Food for Tomorrow
10 p.m. - Eggs, Optimum Nutrition 100% Casein

Sundays: (No School Or Work)

10 a.m. - Wake Up
10:20 a.m. - Breakfast
10:30 a.m. - Take Vitamin
11:40 a.m. - Snack
1:50 a.m. - Lunch and Two Sides
3 p.m. - Snack
5:30 - 6 p.m. - Medium Dinner Two Sides
7:30 - 8 p.m. - Medium Dinner Two Sides
6-10 p.m. - Make Food for Tomorrow
10 p.m. - Eggs, Optimum Nutrition 100% Casein

dot
Meals:
dot

Breakfast:

Lunch:

Dinner:

Sides:

Snacks:

dot
Training
dot

TERMS YOU'LL NEED TO KNOW
Superset - Two exercises are performed consecutively without any rest.
Dropset - Also known as strip sets, drop sets involve the immediate reduction of weight between sets with no rest. This will thoroughly burn out a muscle.
Giant Set - Four or more exercises are performed consecutively without any rest.
Negative Reps - One or two partners help you lift a weight up to 10-50% heavier than you would normally lift to finish point of movement. Then you slowly lower weight on your own.

Day 1: Legs

Day 2: Chest

Day 3: Back

Day 4: Shoulders

Day 5: Arms

Day 6: Rest

Day 7: Rest

dot
Suggestions For Others
dot

Pass the break line. Once you get moving, it is easier to keep going. Humans are creatures of habit. Get to the gym, and your body will get used to it and want to go. Even if you don't feel like going just go. You'll adapt when you get there. Constantly push yourself. Know your limits and push your body to them. Keep a good form and diet, and stick to it. Never give up!

Share This Article:
Facebook