Bodybuilding.com - Male Transformation Of The Week - Mark E. Georges.

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Did you know?
I workout 5 days per week with 2 rest days.

I wanted to be able to take my shirt off and be proud and hold my head high, and be respected by others. Learn right here how Mark changed his life around and how he now maintains a healthy 230 lb frame at 6 ft 7 in.

Male Transformation Of The Week - Mark E. Georges.

By: Mark E. Georges

Before:
158 lbs

After:
230 lbs

Vital Stats

Name: Mark E. Georges
Email: mgeorges@wideopenwest.com
Age: 27
Height: 6'7"
Scale weight before (2003): 158 lbs
Scale weight after (2006): 220 lbs
Scale weight present (2007): 230 lbs

Why I Got Started

I was finally tired of being so skinny. I didn't have much self esteem and held my head low most of the time. I wanted to do something that was all me, that I could take pride in and have to make myself do because no one could do it for me.

I wanted to be able to take my shirt off and be proud and hold my head high, and be respected by others. All of this helped me change my unhealthy life of eating junk food, smoking, and excess drinking etc... I haven't smoked in 3 years, my self-esteem is great, and I generally feel good about myself now.

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How I Did It

I bought a home smith machine and started using this with a friend. After a while, I was the only one using it, and I'm the type of person that likes to have stimulation and competition, so I sold my home gym and joined a small local powerlifting gym. This proved to help me out the most as I was able to have access to people that I didn't know existed where I live and had years upon years of experience from people that helped guide me.

Choosing A Gym:

Supplements

Designer Supplements Sustain Bars and Sustain Protein
Anabolic Innovations Whey Protein Isolate
Designer Supplements Xceed
Glucosamine and Cissus are a favorite of mine

Sample Diet

1. Breakfast:

whole banana
2 whole eggs
1 cup of dry oats
2 scoops of protein powder
1 tbsp. natural peanut butter
Skim milk

2. Pre-Workout:

DS Sustain Bar
2 scoops of whey protein along with a scoop of Xceed

3. Post-Workout:

2 scoops whey protein
1 whole grain bagel
8-12oz skim milk

4. Lunch:

Either a Moe's chicken burrito with rice and pinto beans
Or a foot long Subway club on wheat

5. Snack:

2 scoops whey protein
A whole grain bagel

6: Dinner:

Fish or Chicken
Broccoli
Brown rice

7: Before Bed:

1 scoop of Sustain protein

Exercise

I workout 5 days per week with 2 rest days. I'll do chest one day, then back, bi's and tri's, legs, and delts each on their own day. I'll start with a heavy set for my first exercise going to 6-8 reps for 3 sets, then go 20 reps with moderate weight for 5 sets, and finish up with drop sets for most days but legs.

I will also throw in a few different exercises on the 20 rep sets so I may do 10-20 sets of 20 reps of different exercises, splitting each up to 5 sets max.

For legs, I do each set to failure and do a circuit type training. I'll start with leg curls, then leg extension, single leg presses, and finally smith machine squats with no rest between each. I then take a rest of however long it took me to complete the circuit and start over again, completing this a total of 5 sets.

Suggestion For Other Skinny Guys

Learn to eat, and then eat some more. Don't just eat junk either, try and stick to healthy things for the most part. The only good thing about being an ectomorph, is we can get away with cheating a lot more than other folks, so if you start feeling like you're getting in a rut, don't be afraid to treat yourself to some goodies.