Location: Atlanta, Georgia
Weight: 190 lbs
Favorite Body Parts: Traps and Abs
How I changed my skinny body to Lean Muscle in 12 weeks!
I was always skinny and admired the attention that I saw other guys get that were in better shape than I was. I tried for a long time to gain the weight and could not for the longest until I changed my diet. From that point on my body developed faster than I could have ever expected. What I liked most about working out was that I had complete control over my progress. Getting started was tough but once I began to see the little changes in my body that was all the push I needed. I became more confident and found it hard to keep a shirt on. So I frequent the beach! I jump rope and hit the heavy bag for my cardio. Hitting the heavy bag really shaped and defined my abs into what they are today. When I started I was 160lbs now I am 190lbs. My goal was to get to 200 pounds but obsessing with a number is where a lot of people fail. Your goal should be to maintain a healthy active lifestyle. Your body is the only thing you truly have so take care of it. I encourage other people to make that change because the benefits are WELL WORTH IT!!
What Keeps Me Motivated:
All of the comments people make when they see my body and the fact that I know I’m doing something that is beneficial to my well being.
Pull ups and chin ups-10 pull ups and 10 chin ups make one set
Deadlift- 4 sets of 5
Shrugs-3 sets of reps til failure
Bent over rows-3 sets of 10
Abs last 15 minutes power tower leg raises
Flat bench- 4 sets of 10-8-4-burnout
Incline dumb bell press 4 sets of 10
Incline flies 3 sets of 8
Cable flies 3 sets of 10
Push-ups til failure
Abs power tower and russian twists
Skull Crushers 4 sets of 10
Tricep push downs 4 sets of 10
Hammer Curls with rope on Cable mahcine 4 sets of 10
Reverse tricep pull downs 4 sets of 10
Reverse curls 4 sets of 10
Abs power tower leg raises
Thursday-Legs and shoulders
Squat 4 sets of 10-8-6-4
Lunges 4 sets of one end of the gym and back
Leg press machine 4 sets of 10
Leg extension 4 sets of 10
Hamstring curls 4 sets of 10
Military 4 sets of 10
Lateral shoulder raises 4 sets of 10
Calve raises 4 sets to failure
Abs power tower leg raises
Jump rope 3 three minute rounds
10 rounds 3 minutes on the heavy bag.
Finish out with any problem areas usually traps and arms for me.
Jumping rope, hitting the heavy bag and playing basketball.
My diet consists of lots of sweet potatoes, baked chicken, vegetables, yogurt, fruits and Protein shakes. I take whey protein in between meals.
The strongest advice I would give to anyone would be to say if I can do it you can as well. God made us all equally and we all have the ability to reach an exceptional physique even if we have skinny genetics (like I did). The question is are you ready to put in the work and be dedicated. A positive mind and making fitness a lifestyle change will undoubtedly produce results. The admiration and compliments will definitely KEEP YOU MOTIVATED! When it comes to abs in particular, I would suggest that you do at least 15 minutes of cardio a day depending on your level of fitness and what goals you have for your body. In conjunction with various abdominal exercises that can be found on Sixpacknow.com. Ab exercises alone won’t do it but remember that your Diet, Cardio and Exercise will.