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“My 3 years of natural body transformation, I hope it can motivate some of you to keep going and achieve your goals !”
Name: Kaloyan Sirakov
Start Age: 16
Current age: 20
Start weight: 48kg-50kg
End Transformation weight: 80kg
Height: 1.82m
Total weight gain: 30kg
Growing up I was always the skinny kid, and I honestly thought that I couldn’t get bigger because of my “genetics”. I was constantly told that when you are skinny, it’s almost impossible to gain weight, which as you can see wasn’t the case at all.
Once I had started lifting, seeing small results at first really motivated me to keep going and work even harder. After some time, friends started noticing that I’m getting bigger and more muscular, which motivated me even more to keep pushing myself in and outside the gym. Now, working out has become a big part of my life and I’m very dedicated to reach my goals, which keeps me motivated all the time.
Most of the time I workout 6 times a week, sometimes 7 times. I know a lot of people would think that this is too much or I am over-training, but that is not always the case. If you want to achieve something, you have to work hard for it, and the gym is no different. You are not training the same body parts everyday, which allows the body parts that are not trained to rest. I have seen my best progress by training 5-6 times a week, which is why I believe training more than 4-5 times a week is crucial.
Yes, I take protein in order to meet my daily protein intake and sometimes take BCAA and L-glutamine depending on the circumstances.
There are many quotes which I believe are true and really motivate me, from the top of my head I can share this one – “Don’t let someone who gave up on their dreams talk you out of yours.”
My future goal is to continue to live a healthy lifestyle, while creating the most aesthetic natural physique that I possibly can.
Track your progress (maybe by taking pictures and writing down your measurements) and refer back to old pictures whenever you think the transformation is not working. You will see the difference that you have already made, and this should inspire you to keep going!
Email: sirakovfitness@gmail.com
Facebook: SirakovFitness
Instagram: ksirakov
As an ectomorph or hard gainer, you might end up incorporating a higher amount of less clean calories into their diet to help you reach desire weight but it still has to be kept within limits.
You still need to figure out what your daily calorie maintenance level is. Which is the amount of calories in your diet each day to maintain your current weight. Then just create a small calorie surplus beyond that to support muscle growth. Slow, gradual weight gain will form actual lean muscle and the minimum amount of body fat.
Too many times where a naturally thin guy wants to bulk up as quickly as possible, he just feel skinny and just desperately wants to get and goes way overboard on calories and eats everything in sight. He will pack on like 20 pounds in three months, basically ends up fatter than his previous physique.
Then spend another 2-3 months cutting and then realize that he only gain a couple pounds of actual muscle form after all of that hard work, and then he doesn’t look much different at all 5-6 months later. That’s a complete waste of time and effort.
Instead just maintain a smaller and more controlled calorie surplus and spend that entire 5-6 months making consistent quality lean gains without the need to go off track. Once you go off track , a full cutting phase to shed the extra fat gained must be apply. Which again, is a waste of your effort.
There’s no way around the fact that muscle growth requires time and patience, and if you’re a hard gainer it’s going to be an even slower process. You absolutely can still make significance gains overtime and build a great physique but you have to be patient with it when choosing drug-free route.
Whether if you’re a teen or a fully grown man, muscle transformation process is a the long term commitment. It’s not going to happen in a few weeks or even a few months. If you really want to make a serious transformation depending on how much you’re wanting to gain and your bone structure, you’re probably looking at around 2 or 3 year to see significant body transformation.
That’s just the way it is. That’s why people use testosterone enhancement products to speed up the process. Whether you have average genetics or below average there’s no way to rush the process.
If you identify as a hard gainer or as an ectomorph. Most likely you’re still a beginner, if that’s the case about 300 calories or so on top of your maintenance level would be a good starting point.
Aim for about half a pound of total weight gain per week but also recognizing that the longer you’ve been working out, the slower your rate of weight gain is going to come as an ectomorph.
Force feeding yourself using a dirty bulking approach is not the best way to go about it for the average trainee. That applies to hard gainers as well.
Lean bulking will probably allow you to gain more muscle in the long term, since you won’t have to divert as much time and effort to cutting (not to mention the tedious process of cutting) and you’ll just look and feel better throughout your entire muscle building phase both physically and mentally.
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