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James Martin - My Transformation & How I did it
 Hi everybody, my names James Martin from the West Midlands in the UK. I started weight training as a 130lb, 6'2, stick thin seventeen year old who could barely even curl a 5lb dumbbell. After over four and a half years of training, I now stand at a ripped 192lbs with a waist less than 29 inches, a 46-inch chest and 17.8-inch biceps. Through trial and error, lots of patience and dedication, I have achieved a physique that I am very proud of. There were many times, especially early on, where I felt I would get nowhere, leaving me wanting to give up. However, looking at the photos of how I used to look compared to how I look now really puts things into perspective. I am so glad I kept going and kept dedicated to achieving my goals.
Below I will touch on the training, diet and supplementation that have worked for me during my short few years of training. From my muscle gain to fat loss, supplementation, training and diet.
I hope that this information will show that patience and dedication directed towards your fitness goals will provide you with the realistic results you want. You will also find that this patience, persistence and dedication cross over to your personal life and other activities.
Remember, it is a change of lifestyle rather than a quick fix.
My Before Photo >   < My After Photo
My Mass Gain Transformation - How I bulked up
As I said, I started out as a very skinny teenager. My first goal was to pack some mass onto my small frame. For bulking, slow and steady progress is the key to achieving lean mass gains. For example, eating everything in sight will not help you ‘bulk up’ you will simply get fat. My approach would be to take it slow. A weight gain of 1-2lbs a week gain is my target. To get a grip on the amount of calories I need to be consuming to gain mass, I take my calorie maintenance level – the amount of calories I would not gain or lose weight on – and up them by 500 calories for the first few weeks of bulking up. When the weight gain of 1-2lbs a week stops, I’ll up them by another few hundred calories. I monitor the weighing scale once a week and adjust my calories when needed. As we cannot always stick to a single meal/diet plan, I have added the protein, carbohydrate and fat food sources that I consume on a daily basis: Food Sources:
Protein food sources:
Meats, fish, canned fish, sliced meats, cottage cheese, eggs (whole & whites), and Whey protein.
Carbohydrate food sources: Whole grain/brown breads/cereals, oatmeal, vegetables (especially green), sweet potatoes, white potatoes, fruits (1-2 pieces a day), and brown rice.
Fat food sources: Fish oil, flax seed oil, natural peanut butter, and almond butter.
You can read my full mass gain and fat loss diet and regime in the Members Area of Sixpacknow.com. Guarantee your access to the Web's Largest Abdominal Training Resource Join Sixpacknow.com Today 
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