Lifestyle Prior To Change
I was always extremely skinny growing up, but it never seemed like a problem or anything I really felt the need to change. I played basketball all my life and had lower back problems as a result, frequenting a chiropractor to help ease the constant pain. I lifted weights in high school for sports, but I never focused or took advantage of having a gym available like I should have.
What was your low point or turning point?
I realized just how thin I was and wanted to gain strength and size to look and feel my best. My good friend decided he wanted to lose some weight and get into shape. Lifting weights sounded appealing to me at the time, so he and I joined up at the local gym as we entered our third year of college at the University of Georgia.
Transformation timeline:
- Start of Transformation: Signed up at the local gym in August 2009 and began lifting.
- Late January 2010: Reached 175 lbs.
- End of Transformation: March 2010 (after pics).
Josh's Training Approach
My diet wasn't very strict at first when I was seeing my initial gains, but as soon as I set up and followed a specific plan my gains skyrocketed. My workout buddy and I hit the gym three days a week for the first couple of months before switching to a four-day plan. We never missed a workout. It didn't take long for me to become addicted to the gym and really crave lifting weights.
What was your workout approach like during the transformation?
- Monday - Chest & Triceps
- Tuesday - Shoulders & Calves
- Wednesday - OFF
- Thursday - Back & Biceps
- Friday - Legs & Abs
- Saturday - OFF
- Sunday - OFF
| Monday | ||
|---|---|---|
| Exercise | Sets | Reps |
| Bench Press | 3 | 8-10 |
| Incline Dumbbell Press | 3 | 8-10 |
| Incline Dumbbell Flyes | 3 | 10 |
| Dips | 3 | 10-15 |
| Triceps | ||
| Exercise | Sets | Reps |
| Skullcrushers | 3 | 12 |
| Rope or V-Bar Push Downs | 3 | 12 |
| Tuesday | ||
|---|---|---|
| Exercise | Sets | Reps |
| Seated Dumbbell Shoulder Press | 3 | 8 |
| Side Lateral Raise | 3 | 12 |
| Front Plate Raise | 3 | 10 |
| Bent Over Reverse Dumbbell Fly | 3 | 12 |
| Calves | ||
| Exercise | Sets | Reps |
| Seated Calf Raise | 5 | 12 |
| Thursday | ||
|---|---|---|
| Exercise | Sets | Reps |
| Deadlift | 3 | 8 |
| Wide Grip Pull Up | 3 | Max |
| Bent Over Barbell Row | 3 | 10 |
| Seated Cable Row | 3 | 12 |
| Lat Pull Down | 3 | 12 |
| Biceps | ||
| Exercise | Sets | Reps |
| Close Grip Chin Up | 3 | Max |
| Barbell Curl | 3 | 10 |
| Incline Bench Dumbbell Curl | 2 | 12 |
| Friday | ||
|---|---|---|
| Exercise | Sets | Reps |
| Squat or Leg Press | 5 | 12-15 |
| Leg Extension | 3 | 12 |
| Seated Leg Curl | 3 | 12 |
| Dumbbell Lunge | 3 | 10 |
| Calf Raise | 5 | 10-15 |
| Abs | ||
| Exercise | Sets | Reps |
| Crunches | 4 | 25 |
| Hanging Leg Raise | 3 | 20 |
| Planks | 3 | Max Time |
| Lying Leg Raise | 3 | 20 |
Josh's Diet And Supplement Plan
What was your diet approach during your transformation?
My diet was not structured or strict when I began my transformation, nor did it become so until a month or two in. Once I designed a tentative plan for myself to try out, my gains skyrocketed.
I had to have high protein and carbohydrate intakes in order to gain weight and build lean muscle.
Sample meal plan:
- Meal 1: 2 scoops whey protein, 4 eggs, 1 whole-grain English muffin.
- Meal 2: 1/3 cup almonds, 1 cup mixed berries.
- Meal 3: 6 oz. chicken breast, 1 cup black beans, 1 cup brown rice.
- Meal 4: 1 whole apple, small salad.
- Meal 5: Whole wheat pasta, 3 oz. chicken breast, 1 cup random green vegetable, 16 oz. 2% milk.
- Meal 6: 1 ½ cup cottage cheese, 2 scoops (whey or casein) protein.
What Supplements Did You Use During Your Transformation?
- Opti-men (multi-vitamin)
- Cheap Supplements’ fish oil
- Controlled Labs Green MAGnitude (creatine)
- Scivation Xtend (amino acids)
- Gaspari Myofusion (whey protein blend)
- VPX NO Shotgun (pre-workout energy)
What Is Your Life Like Now?
I no longer have the back problems that plagued my teen years, nor do I walk around in the same shell. I constantly have more energy than before I started lifting and I feel better about myself in general. I perform better in sports and injuries happen far less frequently now. I feel such a great sense of pride when people ask me questions about lifting and dieting when hey see me or hear my story. I’m always willing to help others get started on their own transformations and I really do enjoy seeing people succeed when they put in the time and effort necessary to maintain a new, healthier lifestyle. Bodybuilding has become the new way of life for me, and I don’t see myself ever turning back.
Any Advice For Others?
My advice to others is to get to a gym consistently and always put forth your greatest effort. You get from the gym what you give. In order to see the best and fastest results in both the gym and mirror, a proper diet plan is key.
Comments (15)
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Posted Wed, 09/29/2010 - 19:29
if i were to try this being slim and slender about 145ibs
and about 7-10% body fat.
would i need to worry about more of what i eat or more or less how much i can lift?
and are each of these meals one per day or what?
Posted Fri, 10/22/2010 - 12:13
Hey man. Eating a high calorie, high protein diet is more important than how much you can lift, especially if you're wanting to look lean and muscular rather than just be strong. You will get stronger in the process, but that is not the main goal of this kind of diet or workout plan. Each meal listed is to be eaten once a day, approximately 3-4 hours apart from each other. You can manipulate the diet and lifting schedule to suit your individual needs. Find substitutes that mimic the macro-nutritional statistics of the listed diet so you don't eat the same meals 7 days a week (it can get very boring).
Posted Sun, 10/10/2010 - 17:14
The main problem for me is getting a diet plan going. Whatb approach did you use for creating yours?
Posted Wed, 10/13/2010 - 12:20
im 20 about to be 21 and i look the same as you did before the work outs. im going to try this and see what happens because the amount of muscle you have now would be perfect for me cause im 6'3. the only thing about the diet is did you eat that everyday? and is that all you ate?
Posted Fri, 10/22/2010 - 12:16
A good way to come up with a basic starting point for designing a diet plan is to read diet articles and check out old magazine articles that list what to eat, how much to eat, and, when to eat it. From there you can alter the diet to form your own specialized diet plan, filled with the healthy foods you like most. Experiment around with diet plans until you find one that best suits your body type and ultimate goal.
Posted Tue, 10/26/2010 - 17:50
Im also 20yrs old, 6ft, and was 145 when I started about a month ago. I was wondering if you also did any cardio too.
Posted Tue, 10/26/2010 - 19:08
Oh and what was your three day plan when you first started?
Posted Mon, 11/01/2010 - 15:20
Hi man looking very good and like the guys above I was in the same boat as you when I started. I'd also like to know what your cardio regime has been like from the beginning and do you only do abs once a week? Thanks.
Posted Fri, 11/05/2010 - 08:09
Your story really motivates me to workout!
I'm gonna try your way of training and dieting and hope i'll get the same results.
I have a little more muscle than your before picture, but I also have some pounds to lose first.
One question though:
Could your 3rd meal of the day be replaced by 2 protein bars (25gr protein;17gr carbs;11gr fat - per piece) ??
Posted Mon, 11/22/2010 - 19:16
hi my names josh, I have kinda the same problem as this kid did.. I think. I dont really know if im to skinny, or just what it is. I workout, 5 to 6 days a week, and 2x on mon. wed. and fri. I usually try to work on abs some but go hard once a week, which is a 45 min. ab workout. consistening of hanging leg raises, weighted crunches, and weighted twists, and a mix of the two. I also do some planks, and various other forms of crunches. I work out every other part of my body on diff days. I was weighing 165 now I weigh 154. I also run every week day. people are telling me now that I am to skinny, I have noticed that I toned mostly, and did bulk a lil. I also am on an all meat diet that is suppose to put your body into kitosis causing it to burn fat for muscle. I usually only get 2 meals of a pound of hamburger and eggs , and a protein shake when I workout a day. I had obtained my abs somewhat and it seems like I hit a peak and now they are fading again....could it be that i am gettin to skinny, and this all meat diet is starting to cause me to loose muscle now too? supplements I take are Oxy elite. Premium blend protein (2 scoops), Novatest, Scivation Xtend, and Eponox. should I possibly start eating carbs again for a week or 2? and take a mass gainer? my stomachs hard, just no deffinition, or abs only show when flexed. I am very puzzled on how to get my abs, cuz this is most important thing to me. please help!
Posted Sun, 12/12/2010 - 08:45
@ Josh Bolinger
How did you stay so lean?
And how do handel eating out and/or going out to the club?
Posted Thu, 01/27/2011 - 15:02
I was researching the NO Shotgun
that you took. Some people experienced side effects with this, did you have any or did it work with no problems? Thanks
Posted Mon, 07/11/2011 - 21:15
How did your legs fare with this routine/diet? You are wearing long pants in all your pics.
Posted Sat, 08/04/2012 - 18:58
How long were you lifting before you really started to gain weight and see results. Ive been doin the same routine for 4 weeks to the day and havnt seen any weight gain. should i change my routine now or wait another 2 to 4 weeks?
Posted Wed, 09/05/2012 - 21:47
You are an inspiration to me also. I have lifted for years and haven't been able to get anywhere because of my metabolism. I am 6ft 165lbs now but I have been at this plateau for a year or two. I graduated high school at 135lbs and it seems like I would have to eat all day to gain a pound. Thanks to this site I think things are finally starting to go somewhere. I have already fixed my PCF ratio and looked into getting some bulking supplements. Seeing another skinny person pack on some pounds really inspires me.
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