Mass Gain Transformations
Name: Benjamin Pierce
Location: Kitchener, Ontario, Canada
Weight Before: 125 lbs
Weight After: 150 lbs cut, 170 lbs bulked.
To Read Benjamin's Success Story, Click Here.
Name: Vince DelMonte
Scaleweight Before: 150 pounds
Scaleweight After: 190 pounds
Bodyfat Before: 13%
Bodyfat After: 8%
Total Muscle Gained: 45 lbs
Total Fat Lost: 6 pounds
To Read Vince's Success Story, Click Here.
Name: Chris Dalton
Weight (before): 130 lbs
Weight (after): 150 lbs
To Read Chris's Success Story, Click Here.
To Read Joel's Success Story, Click Here.
Name: Matt Guarrasi
Weight (before): 155lbs
Weight (after): 190lbs
To Read Matt's Success Story, Click Here.
Scale Weight before: 155 lbs
Quad size before: 22.5"
Bicep size before: 15"
Calf size before: 14"
Scale Weight after: 207 lbs
Quad size after: 26"
Bicep size after: 17.5"
Calf size after: 15.5"
Total weight gained: 52lbs
To Read James' Success Story, Click Here.
Name: Brian Strider
Years Bodybuilding: 2 years
Favorite Bodypart: Chest
Favorite Supplements: Protein powder, creatine, and a multivitamin.
Hobbies: Art, reading, dance
Favorite Bodybuilders: Ronnie Coleman, Kevin Levrone
Weight: 255 Lbs
Chest: 51 inches
Calves: 18 inches
Legs: 32 inches
Arms: 20 inches
Waist: 34 inches
To Read Brian's Success Story, Click Here.
Name: Jeremiah Bustos
Height: 5'7" Weight Before: - 135 lbs
Chest Before: - 36"
Biceps Before: - 12.75"
Waist Before: - 29"
1RM Bench Before: - 155 lbs
Weight After: - 158 lbs
Chest After: - 43"
Biceps After: - 15.5" (want this to be 16)
Waist After: - 32" (want to get this down to 30)
1RM Bench After: - 320 lbs (want to get this up to 340)
To Read Jeremiah's Success Story, Click Here.
Name: Parker Cotte
Age Before: 17
Age After: 18
Weight Before: 165
Weight After: 195
To Read Parker's Success Story, Click Here.
Name: Justin Hagar
Sport: College Football (Wide Receiver)
Weight Before: 141 lbs.
Weight After: 194 lbs.
To Read Justin's Success Story, Click Here.
Name: Dean Goodie
Weight Before: 115 lbs.
Weight After: 165 lbs.
To Read Dean's Success Story, Click Here.
Name: Randy Herring
Weight Before: 115 lbs.
Weight After: 155 lbs.
Weight Gained: 40 lbs.
To Read Randy's Success Story, Click Here.
Name: Dax Joyner
Before: Skinny Teen
After: NPC Competition Winner
To Read Dax's Success Story, Click Here.
Name: Todd Blue
Weight Before: 130 Lbs. Skinny
Weight After: 250 Lbs. Muscular
To Read Todd's Success Story, Click Here.
Helpful Forum Posts
Putting on muscle takes time and dedication, as a beginner you need to realize that.
To help you get started, I have found some great information on the forums which I believe will be of great help to those of you just starting out. There is everything from muscle building posts, to muscle building nutrition, workouts, and even muscle building supplements.
Forum Post - "Dead End":
I made... it is oats/steel cut oats!"
Forum Post - "The Science Behind Building Muscle":
how many fibers we recruit."
Forum Post - "Newbie/Beginner Gains":
I was also Ethiopian skinny."
Forum Post - "How A Beginner Build A Good Base Frame":
first develop some strong legs."
Forum Post - "Should You Bulk Or Cut First?":
you may be able to do both."
Article - "Women - Building Muscle Mass":
gain muscle mass due to our hormonal setup..."
Muscle Building Nutrition
Forum Post - "Low Carb + Muscle Building":
is a bunch of bullcrap."
Forum Post - "Low Carbs And Muscle Building??":
to get lean, or get big."
Forum Post - "Carbs And Muscle Building":
won't break down protein for energy."
Article - "Protein Handbook For Beginners":
your muscles will increase in size and strength."
Forum Post - "How Many Calories Should You Eat?":
You now have your bulking calories."
Article - "The Unified Theory of Nutrition":
macronutrient ratios dictates what you gain or lose."
Forum Post - "Good Foods For Muscle Building":
Forum Post - "The Best Product For Muscle Building":
Forum Post - "Bulking On A Budget":
They're 49 cents a dozen out here."
Forum Post - "Favorite Bulking Foods":
and red potatoes in there."
Muscle Building Workouts
Forum Post - "The Best Advanced Muscle Building Workout":
supersets, and pre-exhausting target muscles."
Forum Post - "Muscle Building Program":
Forum Post - "Most Effective Way To Build Muscle":
Westside are just smoking crack."
Forum Post - "The Best 3-Day Split For Muscle Building":
will not cut it here."
Forum Post - "The Best Rep & Set Range For Muscle Building":
to various training styles."
Forum Post - "Building Muscle Mass - How Many Reps Per Set?":
4-8 reps is all you need."
Forum Post - "Beginner Routine":
Muscle Building Supplements
Forum Post - "The Best Muscle Building Supplement For the Money":
I have this thread bookmarked."
Forum Post - "Best Muscle Building Supplement On The Market?":
Forum Post - "The Most Powerful Muscle Building Supplements You Ever Used":
Forum Post - "Best Muscle Building Product":
Forum Post - "Hardcore Muscle Building Supplement":
Forum Post - "Best Supplements To Bulk (Noobie)":
cardio/lifting routine, and a creatine product."
Forum Post - "Stack For Bulk?":
think you should ditch the caffeine."
Forum Post - "If You Could Only Take One Supplement, What Would It Be?":
would say my general line of antioxidants."
Forum Post - "Clean Bulk Supplements":
along with creatine."
Forum Post - "Why Do You Want To Gain Muscle? Tell me!":
After reading these threads and posts, you should have a better idea of what you need to do in order to put on some lean muscle. Take the information that you just learned and turn it into a lifestyle. There is no quick fix, and like everything else, good things come to those who wait (and of course are persistent and dedicated).
Bodybuilding is something that you need to make part of your daily life. It is a combination of nutrition, training, and sleep. When all these aspects are met, the gains will follow. Good luck and good health!