Male Transformation Of The Week - Tan Xueming.

Tan started to find himself in a situation with little confidence and low self-esteem. See how he managed to lose the skinny guy physique and transform by gaining 50 pounds. Training program and more included!

Before Before:
138 lbs
After After:
188 lbs

Vital Stats

Name: Tan Xuemin

Age: 16
Height: 5'11"
Weight: 138 Lbs.
Biceps: 12"
Chest: 38"
Legs: 21"

Age: 18
Height: 5'11"
Weight: 188 Lbs.
Biceps: 16"
Chest: 44"
Legs: 25"

Why I Got Started

I was formally a volleyball player and long distance runner. I got started as I found myself low in confidence and self esteem; a skinny looking guy who was only 16-years old.

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Volleyball Team.

I got inspired by Arnold Schwarzenegger after watching his movie 'COMMANDO'. This movie motivated me to start training seriously. I told myself I WISH to look like him in the future.

How I Did It

As soon as I've set my mind and soul in picking up bodybuilding, I began searching through the web and magazines for nutritional tips and more knowledge about training.

I eventually applied for a gym membership and prepared my own diet plan and meals throughout the day. Initially it was pretty tough to get 6-to-8 meals per day as I wasn't used to it. All thanks to my mum who has been supporting me by buying the food and cooking for me at times when I'm busy with school.

When I just got started - It's kind of sad when your friends kept on telling you there's nothing they can see on you after months of training. Some even told me to quit bodybuilding as I'm not growing despite explaining to them the time it takes for those bodybuilders to get to where they are now.

I always told myself no matter what others say, I'll continue in this sport as I strongly believe in "CRITICISMS MAKE A BODYBUILDER, NOT COMPLIMENTS." With this motto in my mind, it instead encouraged me to improve my body from the criticisms made.

Before After
Click Image To Enlarge.
"Criticisms Make A Bodybuilder, Not Compliments."


Sample Week Of Diet

  • Meal 1 - 100g oatmeal, 50g raisins and whey protein shake.
  • Meal 2 - 250g-300g chicken breast, 1 cup brown rice and spinach.
  • Meal 3 - 100g oatmeal, 50g raisins and a can of plain tuna.
  • Meal 4 - 250-300g chicken breast, 1 cup brown rice and spinach.
  • Meal 5 - 6 slices of whole meal bread and a can of plain tuna.
  • Meal 6 - 8 egg whites 1 whole egg and handful of cashew nuts.
  • Meal 7 - Protein shake with skim milk.

Sample Week Of Training

Monday - LEGS & ABS


Wednesday - OFF

Thursday - BACK

Friday - CHEST & ABS

Saturday - OFF

Sunday - ARMS

Suggestions For Others

Do not give up, bodybuilding is a sport which requires patience and dedication. Take criticisms as a way to improve on yourselves. You will be proud of your hard work and sacrifices.

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Do Not Give Up.

Last but not least, NO PAIN NO GAIN.

You Could Be Our Next Transformation Of The Week!

Male Transformation Of The Week.

No longer content to sit on the sidelines of life these guys have gone from wimp to pimp!
Female Transformation Of The Week.

Through with giving excuses, these ladies have given themselves the bodies they always wanted!