Body Transformation: Muscle By The Book

Josh took up bodybuilding as a hobby to help him in the cage, and boy did it! He added 20 pounds and cut his body fat in half!

Name: Josh Lennert

Josh Lennert Josh Lennert
AGE 18
150 lbs
AGE 20
170 lbs

Why I Got Started

I got started with a couple of friends one day, just decided to start lifting weights and see where it would take me. Eventually I started seeing results and just became addicted to it.

Now it has turned into a lifestyle.

How I Did It

I started out lifting every day, lifting whatever muscle group I felt like working. Eventually I started researching and doing some homework, figuring out the good techniques vs. the bad. I learned the basics; like not training the same muscle constantly, how long should I spend in the gym, etc.

I would like to think now that I'm very knowledgeable on how to take care of my body. There is a lot that goes into weight lifting that people don't usually know - how to feed your muscles, how to grow, how often to train, how long to train. Given, it varies from one individual to another, but it is important to realize how to use these tools properly.

I usually train 3 times per week. I'm a big fan of the three day split. It is time permitting for my schedule, I'm a student so I have a lot of school work that I have to take care of.

Also I train in mixed martial arts, so I have to be able to keep up with that and weight training, so three days a week enables me to get my work in and also adequate rest periods for my body to repair itself.

The next roar you hear may be your own.


Basically the only supplement I take is a pre-workout. Usually I choose between Jack3d, AmiN.O. Energy, and now also Neurocore from Muscle-Tech.

I switch every month or two just to get away from the usual.

Pre Workout



With Meal 2


My diet varies depending on my current situation. If I am preparing for a fight usually I have to cut weight so I monitor my intake. I don't eat the same meals every day. I usually just make sure my meals are high in protein, moderate carbs, low in fat. Very little simple sugars.

I do eat a lot of whole grains and egg whites for my protein. I eat every hour and a half usually to keep my metabolism high. Recently I have increased my intake of calories to gain more muscle. I'm not as strict on meals, I do stick with a lot of protein, more carbs to feed the muscles.

Meal 1
Meal 2
Meal 3
Meal 4
Meal 5

I add protein shakes in between meals if I start to feel hungry.


I don't like to get caught up in a routine doing the same movements week after week. Any day I go to the gym, whatever muscle I may be training, I'm there for a high intensity, rep to failure workout.

I don't do a certain number of reps, I listen to my body, and that's when I know when to stop. Mind to muscle connection is key. I don't like to spend hours in the gym, I like to stick to 30 min per muscle group after that I think you're counterproductive; taking long rest periods, chit-chatting with others, and not focused on the task at hand.

Day 1: Chest/Triceps





Day 2: Rest
Day 3: Back/Biceps



Day 4: Rest
Day 5: Shoulders/Legs




Days 6 and 7: Rest

Suggestions For Others

  • Do your homework. There is always something to learn whether it may be different techniques or nutrition facts.
  • Remember, you grow outside of the gym! Training is the easy part, feeding your body is key. A good resource to use is this site. They constantly have new articles coming out and forums to get involved in. Learn your nutrition!
  • Have fun with it and take your body to new limits. Your body is the greatest form of art, you can mold it any way you want to.

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