I could easily eat popcorn after the gym. These calories are called “maintenance level calories”. I don’t have my dream physique yet. You are not skinny anymore, but you don’t look so good either. A bony guy transformed to brawny. My goal was to build an attractive & strong body. Yikes…. You can go from skinny to muscular. It’s about 0.82 grams per pound of body weight. For some reason, losers believe that obsession is something bad. I used pictures from 2013, in the beginning of the video because I didn't change much until 2015 (might've grown taller, that's it). Cos lets face it, no one wants to be the skinny guy. I just went from skinny to muscular. It will help you succeed. Not only did I burn fat in a more pleasurable way than running on the fucking treadmill, but I also became a better dancer. Things like creatine, gainers, pre/intra/after-workout, nootropics and other supplements work but are not needed. But eating only 200-500 calories over maintenance will minimize the fat gain. Also, stay tuned because I will be making a video where I go into detail of my journey and the big things that I learned that might help you out.Diet/nutrition playlist:https://youtube.com/playlist?list=PLOA3S6QS-vipQwRs8834zN4SAZvyi5muOMy workout routine during my transformation:https://youtu.be/UrDAUuHfmh8Music Credit:Far The Days Come - Letter Box You should only drink water, tea and plain black coffee. Meaning that you tend to eat a lot, but you can’t. When Division Supply – a supplement company – proposed to sponsor me in order to use their supplements, I said no. If that’s eating 7 small meals per day – which is about one meal per 2-3 hours, then fine. I went from 10% body fat and visible abdominals to 20% body fat and one flat abdominal. But it won’t be extremely hard either. This is because you will bulk up first (gain weight) and then you will need to cut (lose weight). That’s not the best practice. Where is the great body? (That’s not a nice body). Some of these can help. But you aren’t. My One Year Transformation (skinny to buff) I've always been the super skinny guy, like, "Whoa that guy is super skinny. I said that I will never have to worry about becoming a fat slob. (Hint: It's the most popular post on the site...and it's FREE for all), The same tested and recession proof tips I used to have $40,889 months, From Skinny To Muscular (+38lbs) in 1 Year & 9 Steps To Do It. Hope Floats. If someone tells you that you are too obsessed and too focused, then IGNORE him. If that’s eating 7 small meals per day – … Most guys in the gym hate cardio and only lift weights. Because if you do something that’s not enjoyable, you are more likely to give up. Let me know in the comments and then SHARE this post with your friends on social media to help them build muscle and become beastly! If your goal is to gain as much weight as possible as fast as possible, then that’s a good strategy. However, many people are so ignorant of the effects / results of steroids – that believe you got steroids just because you packed some muscle…. Wouldn’t you add weight faster? My body didn’t look as amazing as I have imagined it would look. Now I am looking at my old photos and wonder: What the fuck was I thinking? All in all, you want to drink a lot of water. You can’t make 100% lean gains. Getting enough protein is ESSENTIAL for building muscle. This is a transformation of 1 year and 4 months to be exact. Yo derek, your transformation has just amazed me and even motivated me and proven that even I could look like that one day. 2. If you have a 5-day per week workout schedule, you must go 5 days no matter what happens. Report. It’s not hard to go from skinny to muscular. 6 Months, 24 Years Old, From 137lbs To 160lbs. The fact that I did it means that you can do it as well. But you don’t need to follow absurd, strict dietary protocols. I am 6’2 185 with 13.5 percent body fat. It didn’t feel so good, although I was more muscular. Ronnie Coleman wasn’t born with ability to leg press 1 … My friend Menno Henselmans has written a wonderful article explaining why this is true. I wasn’t muscular at all. When I first tried to go from skinny to muscular I only cared to put on weight. They want physiques which are muscular and have nice definition and chiseled abdominals. Of course, you must hit your daily caloric intake. One or two times I threw up because I had eaten so much. I will have to answer this question with another question. Keep that in mind: Being obsessed is good. The only supplement I have ever used was whey protein. My results are typical. You are made to be a winner. Is there something worth of achieving that it’s easy? It is definitely more difficult than wishing of achieving your dream physique. I gained about 28 lbs, but a big amount of that weight was fat. This is a transformation of 1 year and 4 months to be exact. 3L per day is a good milestone to hit every day. You will always get some fat. I want to put some more lean muscle, increase my strength and add definition by cutting my body fat below 10%. Obviously, you want to limit fizzy drinks and high-caloric beverages. Or your pizza physique? If I wanted to become a bodybuilder I would have done things differently. Why don’t keep your body fat low from the beginning and try to make lean gains? I started utilizing caloric manipulation which helped me go from 20-22% body fat to 17-18%, while packing on 10 more lbs of muscle and going from 180 to 190 lbs looking far better – as you can see in my photo above. A combination of body weight exercises, compound lifts and machine exercises is the best way to go. My Body Transformation - 1 Year 9 Months - Skinny to Muscle - Bodybuilding.com Forums That’s the body I think is masculine, attractive and powerful without being too beefy, or too thin and weak. If you also use other techniques – like say Intermittent Fasting – then you will gain considerably less fat! Think about the tortoise and the hare story. Click the button above if you would like to get it and build some real muscle. Like the existence of a post workout anabolic window. I have a 34 inc waist and that is almost at the bone. Your metabolism & genetics have little to do with gaining weight, whether this weight is counted in pounds of muscle or pounds of fat. Cos lets face it, no one wants to be the skinny guy. I was even bragging that I don’t get weight easily because I thought my metabolism is great. I have already hit my protein goal for that day and have about 700 calories left. It’s funny to see your old-self and realize that you looked ridiculous. Limit all the other drinks. Simbrar. What I have not told you yet is how to calculate your maintenance level calories. But you will figure that out in the process. (And you can accomplish it even easier and faster than me!). But for most people, that’s not an easy thing to do. You can get everything you need from your food. The fact is that if you enjoy the process, you won’t find it difficult at all. The reason is that I didn’t feel so good with myself because of the excess fat. Follow the tips I outlined above and you can achieve it too. If you ignore what I am going to tell you, you will struggle to change your physique from skinny to muscular. Literally everything. For example, if your maintenance calories are 2700 and you eat 3000 calories per day you are going to gain weight. As much as this is possible. There were times I went to work out that I was so disappointed and left the gym in less than 20 minutes. It needs some dedication and commitment to your goal, but nothing in life can be earned without putting in the necessary work. Conor McGregor’s body transformation from skinny star into ripped powerhouse. Because I will share with you everything  I have learned in the process. Start your routine with compound lifts and bodyweight exercises like pull-ups and dips. So why don’t you eat 4000 calories? I have told you my story and now you can hear what will really benefit you. You will already be exhausted from the compound lifts and bodyweight exercises. Remember that I told you that you should keep your calories a little above maintenance? For instance, if you weight 170 lbs and multiply it with 15, then you have 2550. POST. When you eat plays only a minor role. Sign up to skyrocket your income. Get a whopping boost to the 6 and 7 figures - with or without a college degree. You can’t only lift weights and skip the machines entirely or vice verca. But I had a Justin Bieber like body. Sign Up The same tested and recession proof tips I used to have $40,889 months. I exercised regularly, but it was mostly cardio and  kick boxing. If you enjoy reading Dare and Conquer, join our community on social media: Awesome Tools, Books, Movies, Hacks & More, But temptations exist only to separate the weak from the strong, https://www.dareandconquer.com/from-skinny-to-muscular-in-a-year/, 8 Lessons From Doing Business in Dubai 2016, 10 Habits Of The Rich, That Make Them Richer, 8 Amazing Benefits Of Working From Home As a Freelancer. Though the 19-year-old college student from California was always an athlete (a swimmer, to be specific), Pham was never … My body needs a lot of development. I told you that you can be flexible and go from skinny to muscular. Get My FREE Workout Routine for The BEST weight gains! Some guys show me and thought that I was insane. I will clear some myths that you don’t need to believe. I have tried several routines and workout programs. My 1 Year Natural Body Transformation | Skinny to Muscle. I still have some excess fat, but I am gradually reducing it. … UPDATE 30.11.15: I have put together the workout routine I was following with some tweaks based on my current experience and knowledge. Then finish with machine exercises to pump up your muscles. So, find a schedule that fits your lifestyle and ignore the guru advice that you have to eat every 2-3 hours to keep your metabolism active. I guess that’s why they are losers? You could achieve that too, if you are skinny and follow the simple plan I outlined above. Your dream physique? I have a naturally big build but I want to know where I should start to get that lean physic. Hey guys, today i want to share my Skinny to Muscle Transformation with you all. Schedule Your Meals Based On What Suits Your Lifestyle. When I started, I did basic bodyweight exercises, I started reading books on bodybuilding and other stuff. Growing up, Liem Pham was bullied for being a skinny guy. How To Decrease Body Fat Percentage To 10-12%, Lose That Belly & Look Awesome Naked, Healthy Body Fat Percentage: 10 Reasons Lower Body Fat Wins For Health & Aesthetics, Perfect Male Physique: The Busy Man’s Guide To Developing A Sexy Body. I went from 127 lbs, January 2015, to 158 lbs, present day. I followed the classic road that everyone was following. Forget that nonsense. Ok, maybe you have heard that story a hundred times. Obviously, it is more difficult than sitting on the couch eating pizzas. But temptations exist only to separate the weak from the strong. I’m trying to accomplish this dream of mine, which is to make it and become a GREAT NFL player, but my physical built is not where It needs to be I’m skinny… And that’s because it saves me time. You have to be obsessed if you want to achieve anything in life. Supplements aren’t necessary for building a muscular & attractive physique. It also helps in keeping your skin clean and youthful. It’s dead simple, but so many people underestimate its importance: You have to keep going even when things don’t go well. Yes, you would. Muscle up was fun thing to do but not anymore when you break your arm with it‍♂️ #fitnessmotivation #fitlife #happylife #aesthetic … Too low in protein => No muscle, — Damian Pros (@dareandconquer) February 18, 2016. And it’s not as hard as you might think. It’s like 1+1=2. If you time yourself next time you … Yet, drinking coca colas every day is not recommended and it will only be a burden. Too low in carbs => Impaired performance, high cortisol Because of that I was getting some compliments about my abs – and that made me feel confident. My goal is to take my body to another level and get the physique of Joe Manganiello in True Blood or Chris Hemsworth in Thor. I was eating every 3 hours and when I was not eating I was forcing myself to eat. I gained 38 lbs in one year of training and you can do it too! But it also feels amazing to see the progress you’ve made! Finally, finally I got to making and uploading a transformation video. I have sacrificed parties, clubbing and fun to accomplish my goals. I wasn’t on any fucking life draining steroid and I will never going to be. 1: In your 1st year of training you should already have gained a base-line of muscle all over your body, so any additional muscle mass will make you look bigger than the average guy. In my case, I began taking more dancing classes. This can’t be achieved easily if you eat too much over maintenance levels. By eating 10-15 % above maintenance most skinny guys will be able to gain 2 to 3 lbs (1-1.5 kg) of lean mass per month at the beginning of the bulking phase and then about 1.5 to 2 lbs (0.7-1 kg) per month … I didn’t know that going from skinny to muscular would be such an amazing change! That’s a great start, but it’s only the beginning of the journey. When it comes to transforming your body and going from skinny to muscular, it won’t be easy. I don’t have photos to share from when I was at 20-22% body fat. So in my experience, that’ the best approach. Sometimes people ask me: “what are you taking Damian”? So simple. UPDATE 30.11.15 Keep reading or Get My FREE Workout Routine for maximum gains! If you gain weight slowly, then use 16. Increase Time Under Tension and Work the Negative Phase Hard. Too low in fat => Hormone issues I found that eating just 2-3 big meals per day works better and is more enjoyable. What I've found is that by becoming healthy my body also changes for the better. Try to make lean gains by eating around 200-400 calories over maintenance. But you will be constantly becoming a little better. And you will have plenty of room to enjoy a bag of popcorn, chocolate and other goodies here and there. Without consistency you won’t transform your body from skinny to muscular. Blaming your genetics and believing you are a hardgainer. You will probably have moments when you want to give up, don’t go to the gym and meet your friends for a coffee. What matters is to hit your total calories for the day and get sufficient protein. I was 152 lbs of skin and bones and I admit I couldn’t do a single pull up. You have to go to the gym c-o-n-s-i-s-t-e-n-t-l-y. Slow and steady wins fast and clumsy in the long run. If you go too high in calories like +1000 or +1500 you are going to gain excess fat. Beyond that, cardio is great for your health. Eating clean, body-fat percentage, and working the right muscle groups … Not a bodybuilding physique like Kai Greene has. When your body grows by working out; then your mind, character and confidence grow as well. Of course not. I don’t have much muscle on my upper body and look somewhat skinny. Nobody feels proud about something that he did without putting in the smallest effort. Ewe." But you are going to add a lot of fat too. By training like a bodybuilder you can emphasise your weak muscle … Something so important when it comes to building muscle, going from skinny to muscular and changing your physical appearance! What’s the right amount of protein? One of the best ways to change your life, is to change your body. A few days ago, I finished my workout and bought a grab of popcorn. You start feeling so powerful after every workout. Saying that you have a really strong metabolism that doesn’t allow you to get weight. Damian became a go-to consultant for 7-figure companies, made mid 6-figures on Fiverr, moved from a roach-infected dorm room to a Dubai penthouse and is currently running 3 businesses with several employees at such a young age. But never try to go straight to the outcome by jumping the process. 2: The amount of muscle mass you can gain is limited by your genetics, however you can partly decide WHERE you gain it. Schedule Your Meals Based On What Suits Your Lifestyle. Your muscles are built of proteins, so you must eat protein to develop your muscle. These are great for building muscle because they have lots of protein. By 20, he was financially free, making more money than Harvard MBA graduates, wall street analysts, doctors or lawyers. Always stick to your schedule, even if that sometimes means sacrificing other things. My legs are huge and make my body look really dispoportionate. Right now I guess I am about 17-18% plus so I have way to go. A college dropout (chemical engineering) who founded his 1st company at 19 years old. It might be tiring sometimes. Whether you broke up with your girlfriend or not. Lately, he has also been featured on The Huffington Post. If your goal is to look and feel great, then that’s not the best way to go…. I saw the Rocky 6-set movies in two days because I was so pumped up with working out and kicking ass! It is clear to see the muscle … Then I changed my approach and tried to make what is known as “lean gains”. It marks a rematch between the 32-year-old and the American after a six-year wait - but they are fighting for the first time in the lightweight category, one class above their previous featherweight bout. I was bored & frustrated, then I was pumped up and motivated, back to frustrated and then inspired again. Yet, many supplements are useless rubbish over promoted by the fitness industry, which makes billions of those who buy them. If you gain weight easily, then you should use 14 as your multiplier. If you want to add weight you have to eat more calories than maintenance. You know, lifting barbells is not just lifting barbells as some dumb people believe. It’s easier and faster to prepare a shake with 2 scoops of protein than cook a chicken thigh. There is one basic thing you need to know about gaining weight: Your body burns a certain number of calories per day. If you don’t enjoy running on the treadmill, then find something that makes cardio enjoyable. You have a choice: You either do what’s needed to achieve your goals, or you are left with nothing accomplished. Generally, it’s more enjoyable to adopt a flexible diet and eat foods that fill you up. But I will make it easy for you. But I never cared about being huge. The process is what builds the character to finish your mission successfully. Then you end up in just being a bigger, beefy fat guy with no definition, possessing only big muscles. My diet mostly consists mostly of these foods. Finally, finally I got to making and uploading a transformation video. Well, there are many calculators online that you could google and find the answer. Neither genetics nor your metabolism can keep you skinny. If you want to lose weight & fat you have to eat less than maintenance. How To Get The Right Amount Of Calories. If you want to become bigger and stronger you have to be committed even in times when you will feel disappointed. You might think that you are going to build your dream physique faster with supplements. When you enjoy your diet, that’s when you are going to stick with it easier! The fact is the most men want to have similar bodies with actors like Tom Hardy in Warrior (right) or Jason Statham (left). Cardio helps to burn more fat and keep your gains lean. They mean, if I use any muscle building substance. You have to be totally focused on your goal. The only thing I had back then was a relatively low body fat. I thought that when you have defined abs you have an awesome body. Popcorn after the gym? It doesn’t matter if you follow the most effective muscle building program, have the most well-though diet and train using the best equipment in the world! There is a sweet spot around 200-500 calories above maintenance that seems to work best in gaining muscle without adding much fat. You don’t have to eat only chicken and rice if that’s not enjoyable for you. That’s what it looks like when you enjoy your diet and get results as well! A rule of thumb says that you should multiply your weight in pounds with 14,15 or 16. 4. I was drinking 3.5-4.5 liter of water per day and I was going in the WC every 30 minutes. Final score: 97 points. Hmm… I don’t know if that expression makes sense in English (not my native language), but let me explain.