|More Sculpted Body Shape
|Bodyweight||138 lbs.||150 lbs.||12 lb. gain|
|Chest||34 ½"||36 ¼"||1 ¾" gain|
|Waist||27 ¼"||28 ½"||1 ¼" gain|
|Thighs||19"||20 ½"||1 ½" gain|
|Calves||13"||13 ¾"||¾" gain|
|Forearms||11"||11 ¾"||¾" gain|
|Squats (legs)||135 lbs. x 8 reps||245 lbs x 10||110 lb. increase|
|Bench Press||115 lbs. x 3 reps||145 lbs x 3||30 lb. increase|
|Barbell Rows||55 lbs. x 10 reps||125 lbs. x 8||70 lb. increase|
|Deadlifts (back)||135 lbs. x 8 reps||185 lbs. x 8||50 lb. increase|
|Tricep Extensions||50 lbs. x 10 reps||90 lbs. x 8||40 lb. increase|
Daniel McCrory had a problem gaining weight. Daniel was 17 years old and had just finished his junior year of high school. At 6'2", Daniel tipped the scales at an underwhelming 135 pounds. He was on the wrestling team in high school and he was getting tired of being pushed around by his opponents.
I had less than three months to put some solid muscle on Dan before he began his senior year of high school. I knew that he had inherited an extremely fast metabolism that made it very difficult for Dan to gain weight. The first thing we had to do was correct his diet.
I asked Dan to write down everything he ate for a week so I could get a better understanding on how he eats during a normal day. Not surprisingly, I discovered that Dan was only eating an average of two meals per day and the majority of those meals were junk food.
I explained to Dan the importance of eating foods that are high in nutrition, particularly protein and carbohydrates. I wrote out a sample diet that he should follow in order to gain the muscular bodyweight he was seeking. I also explained to him that eating a lot of good food was essential for him if he wanted to be successful in adding muscle. With his hyper-fast metabolism, the nutrition factor was critical in gaining weight.
In order to keep Dan motivated, I used several different feedback methods that would help to keep him on track to make progress. The first of these were daily weigh-ins. Every time I met with Dan for a workout, I made him get on the scale to see if he gained any weight. If his weight was down or was the same, I would ask him if he was eating enough. For someone with a super fast metabolism like Dan, he had to eat consistently every day or his weight would begin to drop.
The second motivational method I used was to write down everything he did during a workout. My main goal was to get Dan stronger because I knew if he increased his strength on the basic exercises, his muscle mass would also increase. Every time we finished a workout, I would show him how much he lifted and how many reps he did last time. If he improved from the last workout, then he knew he was on the right track. If he was the same or down from the previous workout, then Dan knew he needed to eat more in order to be stronger for his next training session.
In addition to recording his bodyweight, I also used a tape measure to record Dan's arms, chest, waist, thighs and calves. I did this every 4 weeks as an additional means of motivating Dan to keep eating and pushing himself harder in his workouts. All these objective methods of measuring progress (bodyweight, tape measure, training poundages) served their purpose of motivating Dan to stay on track and keep his goals in sight.
By the end of the summer, Dan had increased his bodyweight by 12 pounds. His strength had increased substantially on all his lifts and his muscle mass was also dramatically improved. As evidence of this, Dan told me a story about his older brother coming to visit him from out of town. Dan was working as a lifeguard over the summer and when his brother visited his work to surprise him, he didn't even recognize Dan as he was standing in the pool. His brother told him that Dan's shoulders had gotten so big, he didn't think for a moment that that could possibly be his skinny little brother.