Male Transformation Of The Week - Nick Conner.

Nick was sick of being a skinny college pitcher and wanted to lift more weights even though he risked losing some speed on his fastball. Learn how he took training to a new level and gained an impressive 30 pounds!

Before Before:
167 lbs
After After:
197 lbs

Vital Stats

Name: Nick Conner

Weight: 167 lbs
Bench: 160 lbs
Squat: 315 lbs

Weight: 197 lbs
Bench: Partial 500 lbs
Squat: 280 lbs


I was sick of being a skinny college pitcher. My entire life coaches told me not to lift heavy weights because it would take away from my fastball. I did eventually reach a 93 mph fastball, but when I graduated it was time to get jacked. I went from 167 pounds to 197 pounds in about 3 months. My family and friends kept saying "What in the world are you doing," and I thought in the back of my mind, I live in the weight room.

I recently changed jobs from a rental store to a super nice gym called G-7 in Central, SC (I just work the front). There is a guy named David Goff who owns and operates the place and he always would help answer any of my bizarre questions and also let me borrow his converse all-star shoes to squat in. He's a great Christian guy that helped me along the way and I would absolutely do anything for.

I always think about how the good Lord could call anybody up at any time, so with that said, you just have to live and lift like it could be your last. Keep your mind focused on Jesus and anything is possible.

Before After
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Nick Conner.

Why I Got Started

I got started because I was sick and tired of not being able to lift heavy weights. My baseball coaches told me daily, "Do not lift heavy weights; it will take away from your fastball." My arms were skinny, my shoulders were loose and I was a light weight. I was time to put on some serious weight.

How I Did It

I put my head down and focused on nothing but the heaviest weights I could possibly hold in my hands without dropping them. I eat my wife and I out of house and home. I knew that you gain the most weight in your legs so I hit the squat rack hard once a week. It's all about packing your gut and lifting heavy. Lifting to failure really pumps my muscles.

Before After
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Nick Conner.

If someone told you they would give you a million dollars if you could do just one more curl, by the time your workout is done, you simply shouldn't be able to do one more. I get in and get out, only 45-minute workouts. You might say only 45 minutes, but it's 45 minutes straight ... get in it done.

Do not talk to anyone when your working out, just focus on the muscles being worked, it might sound a little rude but people should know that today you came to the gym to workout and not talk. Keep your mind clean, keep it clear, and the most important is keep it focused on Jesus Christ. He will take you far beyond anything in this world if you keep him first. I got baptized September 8, 2007; I know from experience.

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Nick Conner.


I took Weight Gainer 2200.
I took Optimum Protein.
I took regular multivitamins, and now Animal Pak.

Sample Week Of Diet


    • 5 Eggs
    • 2 packets of oatmeal
    • 2 yogurts
    • glass of milk
    • 1 banana
    • multivitamins
    • and lots of water


    • Protein bar
    • Yoohoo
    • 1 serving of peanuts
    • 1 orange


    • 2 to 3 turkey sandwich's
    • 3 servings of low fat cottage cheese
    • Optimum Protein shake


    • 1 can of tuna
    • weight gainer shake
    • 1 serving of peanuts
    • glass of apple juice


    • Steak or grilled chicken
    • 2 servings of cottage cheese
    • 2 glasses of milk


    • Peanut butter sandwich
    • 1 serving of pineapples
    • protein shake

After After
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Nick Conner.

This continues throughout the week. Some stuff may vary but this is pretty much it. Don't stop eating.

Sample Week Of Training

-> Monday: Chest & Triceps:

-> Tuesday: Back & Biceps:

-> Wednesday: Legs:

-> Thursday: Shoulders:

-> Friday: Arms:

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Nick Conner.

Suggestions For Others

The main thing that I can suggest to others is to stop partying, stop drinking, find a church, find Jesus, get saved, get baptized, and get on the road to heaven. After that, keep your mind focused on the finish line. The Bible says patience is a virtue, so be patient. You got to get in and get out.

Stay focused. Listen to your heart and not others. Love your wife and love your family and treat others the way you want to be treated. Do not get tricked by the things in this world, but keep your mind clean and pure even if it means losing your friends. I would much rather lose my friends and gain eternity in heaven following Jesus. Live hard and lift even harder.

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Nick Conner.

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