**Transformations from skinny to mass pics*** (post them everybody)

[risingphoenix73]

Not really mass yet, but i'm on the right road to it

Awesome progress. Good job man you're obviously doing it right lol. Keep it up!

[tg18]

From 140 lbs to 183 lbs in 1 year
Still a long way to go.

[Liviu95]

Hello everyone, here is my transformation

[Joshyb90]

Not really mass yet, but i'm on the right road to it

Incredible progress mate, you wouldn't be able to send a copy of your routine PM or something? And did you do cardio during this time?

[Mart3350]

Incredible progress mate, you wouldn't be able to send a copy of your routine PM or something? And did you do cardio during this time?

Or better yet post it here for all of us. I'm most interested in what your 7k diet consists of? Any staples? Do you stay away from certain food groups. That's incredible progress in 6 months time, keep up the good work!

[rvanwaas]

Or better yet post it here for all of us. I'm most interested in what your 7k diet consists of? Any staples? Do you stay away from certain food groups. That's incredible progress in 6 months time, keep up the good work!

Allright I'll try to summarize this as good as possible.
The reason im reaching that high amount of calories is through my Weight Gainer shake (Optimum Nutrition Serious Mass) with full milk, 2 bananas, vanilla ice cream and oats. Which brings the amount of calories to 2-2.5k cal. That together with my whey and isolate brings up to 2.5-3k cal in liquids, which leaves a 2-4k space for the rest which is doable. I stay away from "bad" foods like pizza, chips, snacks, candy etc. I gave up on drinking alcohol and drinking sodas.

I'm currently on a new routine but this is the routine I used for the biggest part of my transformation:

Mo:

Chest:
Benchpress/Dumbbell press 3 sets 6-8 reps
Incline dumbbell flies 3 sets 6-8 reps
Cable crossover 3 sets 6-8 reps

Triceps:
Skullcrushers 3 sets 6-8 reps
Tricep pressdown 3 sets 6-8 reps
Cable overhead extension 3 sets 6-8 reps

Calves:
Standing calf press 3 sets 20-25 reps
Seated calf press 3 sets 20-25 reps

Tue:

Back:
Dumbbell bent-over row 3 sets 6-8 reps
Wide grip pulldown 3 sets 6-8 reps
Straight arm pulldown 3 sets 6-8 reps

Biceps:
Barbell curl 3 sets 6-8 reps
Dumbbell incline curl 3 sets 6-8 reps
Preacher curl 3 sets 6-8 reps

Abs:
Hip thrust 3 sets 20-30 reps
Crunch 3 sets 20-30 reps
Oblique crunch 3 sets 20-30 reps

Thu:

Shoulders:
Dumbbell shoulder press 3 sets 6-8 reps
Dumbbell lateral raise 3 sets 6-8 reps
One-arm cable front raise 3 sets 6-8 reps
Dumbbell shrug 3 sets 6-8 reps

Calves:
Seated calf raise 3 sets 20-25 reps
Standing calf raise 3 sets 20-25 reps

Fri:

Legs:
Squat 3 sets 8-12 reps
One-leg leg press 3 sets 8-12 reps
Leg extension 3 sets 8-12 reps
Deadlift 3 sets 6-8 reps

Abs:
Hip thrust 3 sets 25-30 reps
Crunch 3 sets 25-30 reps
Plank 3 sets 1 min

Sorry for the long post, but I hope it helps!
For any questions just send me a PM and I'll be happy to answer ya'll

- Ruben

[rvanwaas]

Thanks for all the great feedback btw Just trying to find a good way to make my chest grow atm, takes ages!

- Ruben

[Darrell05]

1year progress from high school pizza delivery boy to A proud United States Marine. Anything is possible
••Motivation is Key••



Instagram : #Usmc_Evans
Add me I'll follow back

[GODweight]

Awesome transformations here,keep doing it

Find on ********,"Weight God-body transformations" for other amazing results

[kikker800]

Hey so I don't know how to post pictures in here, but if you look at my profile I threw up a pic on there. Anyone want to guess my BF%? I Don't know what it is, and I'd like to gain 5lbs to put me up to 160lbs

[WissamShami]

Here is my transformation and still improving thanks God .. I gained about 8 to 12 Kilos ... Hopefully will reach my goal soon

[razor23]

Here is my transformation and still improving thanks God .. I gained about 8 to 12 Kilos ... Hopefully will reach my goal soon

You've definitely gained some muscle mass so good job! My question is how is it that you've gained 8-12 kg? You don't know your starting and ending weight within a margin of error of less than 4 kg? That's a little odd when 4 kg is as high as 50% of the mass you've gained if you're at the low end of your estimate. There's nothing wrong with this, I just find it strange...

[jwwhaley81]

This is after 4 months, with taking 2 weeks off for both Thanksgiving and Christmas. I havent changed my diet....yet and i'm also Lacto so shakes and such are harder to take. I don't go to the gym because of my work schedule, this is all at home stuff, which is why im here...to find some new things to do!

[SoccerNick]

Hey guys, I'm new on here, just putting some before and after pics up, i was about 130 lbs a year and a half - two years ago, now up to 170, pretty lean. Ill get a back pic up as soon as possible as well as legs, just wanted to get one up now for some feedback. Taking a week off due to a sprained ankle, so here it is.

[WissamShami]

You've definitely gained some muscle mass so good job! My question is how is it that you've gained 8-12 kg? You don't know your starting and ending weight within a margin of error of less than 4 kg? That's a little odd when 4 kg is as high as 50% of the mass you've gained if you're at the low end of your estimate. There's nothing wrong with this, I just find it strange...

man , these 4 kilos you are talking about I lost them when i underwent a surgery then I started to regain them again ..

[Malango4]

3 years natural bodybuilding

[FitToFitness]

Still a lot of room for improvements but I'm working on it!

[jwwhaley81]

Malango. I noticed your chest in your before picture looks a lot like mine. How long did it take for yours to take shape?

[Malango4]

Malango. I noticed your chest in your before picture looks a lot like mine. How long did it take for yours to take shape?

This is really funny.. Actually my chest didn't really grow until last year. I benched around 180 for reps but my chest didn't grow. Then I started to drop down with the weights (around 90) and tried to "learn" how to really push with my chest, ONLY with my chest (watch some youtube technic videos - "train with kai: chest" helped me a lot. I can tell you the exercises I used if you send me a pm). I did this for about 4-6 weeks and then I started again to add more weight. And that's how I got it to grow really fast in the last 4-6 months. Hope that helps you.

[MikeWines]

This thread gets me every. single. time. So motivated from it, keep the transformations coming.

[ahmmz]

[philippe007]

Nice fysiek, keep it up and keep on growing!!!

[AdmiralColigny]

Allright I'll try to summarize this as good as possible.
The reason im reaching that high amount of calories is through my Weight Gainer shake (Optimum Nutrition Serious Mass) with full milk, 2 bananas, vanilla ice cream and oats. Which brings the amount of calories to 2-2.5k cal. That together with my whey and isolate brings up to 2.5-3k cal in liquids, which leaves a 2-4k space for the rest which is doable. I stay away from "bad" foods like pizza, chips, snacks, candy etc. I gave up on drinking alcohol and drinking sodas.

I'm currently on a new routine but this is the routine I used for the biggest part of my transformation:

Mo:

Chest:
Benchpress/Dumbbell press 3 sets 6-8 reps
Incline dumbbell flies 3 sets 6-8 reps
Cable crossover 3 sets 6-8 reps

Triceps:
Skullcrushers 3 sets 6-8 reps
Tricep pressdown 3 sets 6-8 reps
Cable overhead extension 3 sets 6-8 reps

Calves:
Standing calf press 3 sets 20-25 reps
Seated calf press 3 sets 20-25 reps

Tue:

Back:
Dumbbell bent-over row 3 sets 6-8 reps
Wide grip pulldown 3 sets 6-8 reps
Straight arm pulldown 3 sets 6-8 reps

Biceps:
Barbell curl 3 sets 6-8 reps
Dumbbell incline curl 3 sets 6-8 reps
Preacher curl 3 sets 6-8 reps

Abs:
Hip thrust 3 sets 20-30 reps
Crunch 3 sets 20-30 reps
Oblique crunch 3 sets 20-30 reps

Thu:

Shoulders:
Dumbbell shoulder press 3 sets 6-8 reps
Dumbbell lateral raise 3 sets 6-8 reps
One-arm cable front raise 3 sets 6-8 reps
Dumbbell shrug 3 sets 6-8 reps

Calves:
Seated calf raise 3 sets 20-25 reps
Standing calf raise 3 sets 20-25 reps

Fri:

Legs:
Squat 3 sets 8-12 reps
One-leg leg press 3 sets 8-12 reps
Leg extension 3 sets 8-12 reps
Deadlift 3 sets 6-8 reps

Abs:
Hip thrust 3 sets 25-30 reps
Crunch 3 sets 25-30 reps
Plank 3 sets 1 min

Sorry for the long post, but I hope it helps!
For any questions just send me a PM and I'll be happy to answer ya'll

- Ruben

Well done and great progress. But why aren't you working out 5 days a week instead? A waste of potential if you ask me.

[Lornek]

Hey guys, just joined up to help me get motivated and achieve some new fitness goals I have.

These pics are old, from the first time I built up some muscle. Was a skinny kid all my life, but with decent tone to start off with at least. In my last year of college, some guys in my program were going to the gym regularly and I decided to join them and gain some strength. I started going with them around November, and I was 135lbs. By the time the program finished in May, I'd gotten up to 165! Went to the gym nearly every day during that period, and ate tons of great food that I'd cook up.

First pic was taken around November, second was taken in mid-May, so this is roughly a half year transformation.

I think the real key was focusing hard on the upper back and shoulders since they're kind of the keystones of your physique, they really pull everything nicely into place. Sorry, wish I had better pictures of that time in my life...don't have any with a good pump going from a workout.

[rvanwaas]

Well done and great progress. But why aren't you working out 5 days a week instead? A waste of potential if you ask me.

"I'm currently on a new routine but this is the routine I used for the biggest part of my transformation". I am currently on a 5 day routine

[ZaneStar]

Im new here, this is a very motivational thread

[FadiYousif1993]

Hey guys, just joined up to help me get motivated and achieve some new fitness goals I have.

These pics are old, from the first time I built up some muscle. Was a skinny kid all my life, but with decent tone to start off with at least. In my last year of college, some guys in my program were going to the gym regularly and I decided to join them and gain some strength. I started going with them around November, and I was 135lbs. By the time the program finished in May, I'd gotten up to 165! Went to the gym nearly every day during that period, and ate tons of great food that I'd cook up.

First pic was taken around November, second was taken in mid-May, so this is roughly a half year transformation.

I think the real key was focusing hard on the upper back and shoulders since they're kind of the keystones of your physique, they really pull everything nicely into place. Sorry, wish I had better pictures of that time in my life...don't have any with a good pump going from a workout.

great transformation

[chinoxmk22]

some nice transformations here .

[Skinnyasiann]

This is me, took 2 years.

[Lornek]

great transformation

Thanks dude.

This is me right now, slightly smaller than I was after my first transformation...but my goal is to hit 175 by July. 162 at the moment, so I've got a lot of work to do.