My Transformation

[jayxbrown]

I've always been short kid everywhere i go at 5'5. ontop of that having absolutely no muscle what so ever didnt help either. i got picked on my entire life for being so small and i figured it was going to be like that my entire life until now. here are some pictures of my progress ive mad so far. Thanks for looking! Going to keep updating this thread

[tairantei]

Awesome progress brah! even tho you are in good shape to start with! any tips?

[jayxbrown]

Awesome progress brah! even tho you are in good shape to start with! any tips?

thanks man i mean i played sports my whole life thats why i was some what athletic but i was just soo weak with barely any muscle definition or anything. and the most helpful tip that you will hear from anyone is DIET, DIET DIET DIET is everything

[Camdz28]

Very nice dude.

[doinmiabs]

Yeah man...nice job here! It looks like u got good genetics for this so keep at it.

[ThePann1907]

Great Job, Keep up the hard work!

[jayxbrown]

thanks guys here are 2 more updated pictures form 7/2/2012 let me kno what you think. my chest is finally starting to take shape... finally lolz

[OnceAKai]

What weight you start at?

[jayxbrown]

What weight you start at?

110-115lbs give or take. i had played sports my entire life but i just never ever ever had any muscle whatso ever

[FatGuy260]

I've always been short kid everywhere i go at 5'5. ontop of that having absolutely no muscle what so ever didnt help either. i got picked on my entire life for being so small and i figured it was going to be like that my entire life until now. here are some pictures of my progress ive mad so far. Thanks for looking! Going to keep updating this thread

Horrible Transformation!

[jayxbrown]

Horrible Transformation!

thx!

[E0001731]

7.2.12.jpg* <== Shredded, good luck!

[jayxbrown]

7.2.12.jpg* <== Shredded, good luck!

I wouldnt go as far as saying im "shredded" yet but definitely leaner then before. thanks for the support man

[russellcox]

I wouldnt go as far as saying im "shredded" yet but definitely leaner then before. thanks for the support man

Great transformation! You mentioned DIET was the key. Can you give us some tips i.e. what type of foods, when, how often, calories per day etc? Thanks Russ

[jayxbrown]

Great transformation! You mentioned DIET was the key. Can you give us some tips i.e. what type of foods, when, how often, calories per day etc? Thanks Russ

Yes, diet/nutrition is key. However I dont like to say Im on a diet I prefer to say that I eat clean, and Eat according to my goals. For example, if you put ****ty things in your body like fast foods, sodas etc, your not only going to look ****ty but your going to feel ****tty as well. Moving on I generally try to eat 5-7 Meals a day depending on what my schedule is like for the day 2-3 hours apart and i normally workout during afternoon. I used to workout in the evening but when I switched up when i would workout i found it made a major difference. By working out in the afternoon it allows me to consume less starchy/grain carbs throughout the rest of the day.

What i mean is i look at carbs as just strictly energy. you need energy in the morning to get you going and help you get through the day, you need get energy before you work out.........Once youve worked out you dont need anymore energy really. Especially at night time when your relaxing and going to bed. do you need energy to relax? hell no you dont. Which is why i like working out in the afternoon because it allows me to have more meals post workout that are full of protein and protein is what makes your muscles grow.

in the morning i like to have oatmeal along with some fruit and egg whites filled with vegetables. ill even have oat meal as a preworkout meal as well. other meals are generally consist of meat (fish, chicken or steak) and some other vegetable. Meat is muscle, if you want to build muscle you gotta eat meat. plus i always try to switch it up so it doesnt get too boring. Also through out the day it always helps if you snack. im always snacking on a fruit or almonds etc etc.

generally rule of thumb is you consume 1g/per lb of body weight. so if you weigh 154lbs you should be eating well over 154gs of protein a day. also not every g of protein your body will process so its definitely a plus to be eating alot more just to make sure your eating enough protein to grow.

a very basic/rough estimate for amount of calories and what not you should consume based on your goals can be determined by caloric intake calculators found online.


finally knowledge is going to be your most powerful weapon when trying to change your body. the more you know the better you can help take care of your body and therefore sculpt your body into the masterpiece you want. if you have anymore questions feel free to pm me hope ive been some what helpful with this huge post bro

[jayxbrown]

updated pictures of my progress. got my bf% tested today im at 7%flat @ 143lbs

[hotsaucegolden1]

what ae your lifts for all main exercises... bench press, overhead press, squats, lat pulldown or pullups, deadlift etc... would like to see your workout routine

[jayxbrown]

what ae your lifts for all main exercises... bench press, overhead press, squats, lat pulldown or pullups, deadlift etc... would like to see your workout routine

like my 1 rep max? cause i dont do 1 rep max lifts, i havent ever really. let me know what routines youd like to see

[forchunet]

I'd like to know what your body split is for workouts.

Also, what do you do for your arms and chest?

[jayxbrown]

I'd like to know what your body split is for workouts.

Also, what do you do for your arms and chest?

my split varies each week. i just dont have one day and lift that muscle each week after week. for example i dont have a day designated to chest back legs etc. i pick what muscle or muscles im going to lift based on how my body feels, i listen to my body. if im sore in a particular area i dont work that area out i let it rest. you dont grow in the gym you grow outside of the gym.

[hotsaucegolden1]

well i dont do them either but you could say you do for an example 70kg bench press x 10 reps for 3 sets etc....

[noeXcusefitness]

Great progress mate. Keep up the great work!

[jayxbrown]

well i dont do them either but you could say you do for an example 70kg bench press x 10 reps for 3 sets etc....

first ill rep the bar 45lb bar (20.412kilos). 10-30 times nice and control focusing on getting blood into my chest and really focusing on pushing with my chest. then ill 25lbs (11.34kilos) to each side and rep that 10 times very controlled again. ill repeat this one more time. from there ill jump to 145lbs (65kilos) 10-12 reps. im in the process of going heavy so my next sets are from the 6-8 rep range. from 145lbs ill then add and extra 10lbs to each side, for my next set. then another 10 for my next, and then another 10 for my next set etc

[jayxbrown]

Great progress mate. Keep up the great work!

thank you getting there little by little each day. once i hit over 150lbs less then 6%bf ill be happy

[TDeck3295]

Impressive results! I'm short too, (5'9, but everyone at my school is 6' and taller..) and know what you mean. They'll all be mirin before long!

[jayxbrown]

Impressive results! I'm short too, (5'9, but everyone at my school is 6' and taller..) and know what you mean. They'll all be mirin before long!

hahah thank bro and yes they will. will update again soon with more pictures. goal weight is 150lbs+

[hotsaucegolden1]

what about other lifts. squats deads and over head press etc

[Excl]

Nice transformation!
Don't let your height get you down!

[RezN9ne]

Damn bro, Looking ripped

[nptifitness]

Keep it up bro.. It's grow up very well now try to get cuts in to that. best of luck bro...