My 3 Year Size Transformation / Steady Mass Gain (200-220lbs)

[eva5001]

I was never really athletic growing up because I’ve had asthma since I was young. I never outgrew it like others in my family, but over the years I’ve learned that an active lifestyle can help to manage it. My goal now is to basically manage it by building the best body that I can and living a physically active and healthy lifestyle.

I started lifting in high school but got serious about it freshman year in college. I’m not like most lifters my age. I don’t bulk or cut. It’s just not me. I pretty much maintain my size year round and slowly add mass and size as I develop my body. I’m all natural and not into experimenting with all that stuff out there (ie. pre-workout drinks, creatine, steroids and etc.). I have nothing against anyone that does, but it’s just not for me. The only supplements that I take are protein shakes only on days that I lift and a daily multivitamin. If I stop lifting for a while, it’s pretty easy for me to keep my gains and not lose that much mass or size. That’s probably the main reason why I don’t mess around with all those supplements because my gains are my own. Other than that I try to eat a pretty high protein diet (grilled chicken, fish, and tuna) and still have my cheat days. I love junk food too, but enjoy it in moderation…lol.

The before pics were taken when I was a junior in college in March 2007. By then I had already put on some decent size for my 6’1 frame after working out for a two years. The after pics were taken last year in September 2010. The pics below them is what I currently look like at 15% bf. I try to stay pretty consistent to keep my weight from fluctuating too much. My workout routine consists of lifting and cardio 5 days a week. 220 pounds is my ideal weight but I wouldn’t mind weighing 225 or 230 at the max. 225 pounds shouldn’t be that hard since I’m looking to add some size to my back/lats and calves. I’m not a bodybuilder nor do I have the desire to become one. I simply want a professional career with a healthy lifestyle and in shape well-rounded body. Slow and steady wins the race!

Let me know what you think! Comments, ratings and constructive criticism welcome and appreciated!

EDIT:
20 pounds might not seem like that much over 3 years, but it wasn't all consistent with no interruption. I worked a stressful retail job as management upon graduating college in May 2009. When I left college I was about 225 lbs back then. By Christmas 2009 I dropped down to 205 lbs because of less sleep, more stress, eating less/less maintenance, less consistency going to the gym and longer crazier holiday hours at work. When co-workers asked how I got so small, it hit me. Once the long holiday hours ended, I tried gaining my old body that I was comfortable with back. I finally quit that job in August 2010 and now have less stressful office job. Still not what I want to do but I'm getting there hopefully after more schooling. The new schedudle def helps alot better and allows me to live a healthier lifestyle.

[evvdog]

huge dude, thats awesome!

[hitmanheena]

impressive, repped

edit: on recharge

[OhTheInsanity]

That's awesome man you look huge! Great job!
Reps for you keep up the hard work.

[eva5001]

huge dude, thats awesome!

impressive, repped

edit: on recharge

That's awesome man you look huge! Great job!
Reps for you keep up the hard work.

Thanks guys!

[BigD208]

Congrats, your ****ing jacked bro!

[Brosef]

Jack3d 3D brah, very motivational. Looks like triceps, lower/upper back, core and legs are lagging.

[Animall]

nice!!!!

But you could have packed some more muscle (20lbs in 3 year isn't that much)
However, great chest, arms!!!

[heavyduty17]

we have a very similar build except i'm alot lighter at 185, sick gains though man.. i'd like to look like that 220, how big do your arms measure?

[eva5001]

Jack3d 3D brah, very motivational. Looks like triceps, lower/upper back, core and legs are lagging.

No one's perfect. Biceps are my best muscle so triceps naturally will look small in comparison. I will develop my weaker spots this year. I'm still shooting for a well rounded natural physique for my size!

nice!!!!

But you could have packed some more muscle (20lbs in 3 year isn't that much)
However, great chest, arms!!!

I def could have, but I'm not a bodybuilder. I'm satisfied with my size and frame and don't want to get too big. I want to still be able to fit into normal clothes..lol. I'm only going to get just a little bigger than I am now by adding some size to by back and lats.

we have a very similar build except i'm alot lighter at 185, sick gains though man.. i'd like to look like that 220, how big do your arms measure?

Arms are 18.5 relaxed and a little over 19 pumped.

[ign_fan_4life]

You're huge and have great proportions. Imagine how insane you'd look after a cut. You're def at the point were you could win comps.

[bigboybigtits]

damn nice, cut like 10 lbs of fat and u would look ridiculious

[ShoulderBrah]

must not have any legs... legs the size of toothpics. im 215 lbs at 14% bf and look nowhere near the size of you.

good job regardless.. reps on recharge.


how much do you bench for reps?

[eva5001]

You're huge and have great proportions. Imagine how insane you'd look after a cut. You're def at the point were you could win comps.

Thanks man. I've thought about it, but I don't have the discipline to compete. Just not for me.

damn nice, cut like 10 lbs of fat and u would look ridiculious

Thanks man. I like my size at 220 tho. I'm just comfortable that way.

must not have any legs... legs the size of toothpics. im 215 lbs at 14% bf and look nowhere near the size of you.

good job regardless.. reps on recharge.


how much do you bench for reps?

A lot of factors could play a part in the difference of our builds (genetics, workouts/routines, etc).

Legs are decent size and def not toothpics. Very proportioned for my frame. I don't just focus on upper body, I work my legs and do squats and leg presses.

Bench around 315. It's been a while since I've maxed out tho. I don't really lift with a partner anymore. Kinda sucks.

[musc2011]

Congrats man! Are you with an incredible physique.

LOL .... you said you do not want to be big, but you're already huge.

Keep up the good work.

[fittofattofit]

Great physique! Really strong and balanced. Arms and chest are huge. Probably a bit lower than 15% bodyfat in this pic as well (13-14%?)
Great job!

[zQt]

Jesus, that's black genetics for ya.

Damn nice job

[anonymous]

damn dude nice. chest and arms are amazing.

i'd say personally maybe you should cut a little bit now so you can really bring out those abs but that's all up to you.

[eva5001]

Congrats man! Are you with an incredible physique.

LOL .... you said you do not want to be big, but you're already huge.

Keep up the good work.

Thanks man. I'm proud of maintaining a decent frame and am looking to just get more well-rounded. I'm going to focus on some weak points, but don't want to get so big that I outgrow all my clothes, especially my 2 new suits that I just bought. I'll keep you posted!

Jesus, that's black genetics for ya.

Damn nice job

Thanks. LOL. I def think they played a part seeing as how I never got into sports. But then again it's amazing what anyone can do with their body with a decent diet, enough time, consistency and dedication.

damn dude nice. chest and arms are amazing.

i'd say personally maybe you should cut a little bit now so you can really bring out those abs but that's all up to you.

Thanks. I may cut a little and drop to 11 or 12% bf. We'll see how I feel this summer. It will be hard as I study to go back to school. I'd hit the beach/pool easily like this tho. I'm pretty satisfied.

[eva5001]

20 pounds might not seem like that much over 3 years, but it wasn't all consistent with no interruption. I worked a stressful retail job as management upon graduating college in May 2009. When I left college I was about 225 lbs back then. By Christmas 2009 I dropped down to 205 lbs because of less sleep, more stress, eating less/less maintenance, less consistency going to the gym and longer crazier holiday hours at work. When co-workers asked how I got so small, it hit me. Once the long holiday hours ended, I tried gaining my old body that I was comfortable with back. I finally quit that job in August 2010 and now have less stressful office job. Still not what I want to do but I'm getting there hopefully after more schooling. The new schedudle def helps alot better and allows me to live a healthier lifestyle.

[punkt]

lol at dem black genetics (jk)

Wow dude! Seriously thats amazing! Looking the same BF and lean and yet u have managed to gain 20 pounds! Impresive man impresive!
You had a great chest even before you started training, im really jelly (no homo)

Good job!

[HurtsToLookGood]

damn your arms are huge what rep range do you usually do when doing arms, chest, back etc. high reps or heavy low reps

[jason92]

nice work
repped

[D3th 2 Aw3]

You are a fuking tank. I aspire to one day be your size.

EDIT: Saw that your 24, whew, got 4 more years lol. Good work brah, you could cut or keep gaining, either way you
are still in good shape no pun intended (is that even a pun?)

[sieusc]

youre a ****ing tank man

[kentuckync]

impressive, just WOW !!
rep has been sent

[eva5001]

damn your arms are huge what rep range do you usually do when doing arms, chest, back etc. high reps or heavy low reps

Arms - preacher curl and reverse grip push down works best for me hands down.
Chest - incline and decline barbbell. Can't go wrong with butterfly and cable crossovers.
Back - focus if now pull ups, reverse grip pull ups and rows. I'm hitting it a lot harder now.

I'd say that I do moderate high reps at the beginning and then work my way down to my heaviest low rep during any given exercise. (ex. Preacher curl machine I can bang out 125 x 15 on the first set. By the last set I'll hit 195 or over 200 x 4). It just works best for me like that.

I normally do 4-5 sets per exercise.

[eva5001]

You are a fuking tank. I aspire to one day be your size.

EDIT: Saw that your 24, whew, got 4 more years lol. Good work brah, you could cut or keep gaining, either way you
are still in good shape no pun intended (is that even a pun?)

You already have impressive stats for your age and size man. I weighed around the same after I started lifting at 18 and then was your age. In 4 years you'll probably be bigger than me. Keep it up man.

nice work
repped

impressive, just WOW !!
rep has been sent

youre a ****ing tank man

Thanks guys. I really appreciate it!

[SeenSense]

What is your diet like? Caloric intake, very impressive body, I need to get to somewhere around that size at my height to be comfortable.

[eva5001]

What is your diet like? Caloric intake, very impressive body, I need to get to somewhere around that size at my height to be comfortable.

This is going to sound weird but I don't count my calories. I just try to eat relatively clean high protein meals (ex. grilled chicken, all kinds of fish, tuna and etc) so that I get as much protein in my system as I can during the day. I really only eat about 3 or 4 real meals. The other two are protein shakes only on days that I lift after a workout and before bed. That's 94 grams of protein (52 grams after workout and 42 grams before bed) in my shakes alone on days that I lift. I require less maintenance on off days tho.

Your stats of 6'3 at 200 are pretty impressive. You're tall but not very skinny. That's a decent base. Just build off it and you'll be a monster. People don't mess with those tall jacked guys...lol. Don't let height or lankines discourage you either. My arms are pretty long and almost touch my knees. It's all about consistency man!