I’ve always been pretty skinny in physique, but last year I decided to take on the challenge of transforming my body into a shape and size I was happy with. One year on things are going pretty well and I’m quite proud of what I’ve achieved so far. I can’t say I’m 100% comfortable with posting semi-nude photos of myself on the Interwebs, but for anyone interested here’s a couple of progress snaps comparing the difference between the older and newer models of Chris Spooner.

Stats and figures

Height: 5′ 9″
Weight: 135lbs to 150lbs (Goal=160lbs)

My routine

June last year was when I first signed up at the local gym. I’d been a member of another gym a little further from home for a year or so beforehand where I was using the usual resistance machines, so my goal at this gym closer to home was to move onto free weights. I had a three day routine of Chest/Triceps, Back/Biceps, Legs/Shoulders for the majority of the year, but I cancelled my membership and invested the money into a home gym as of June this year (2011).
I’ve definitely seen more growth since working out at home as I’ve been able to split up my workout days to concentrate on one muscle group a day to really blitz them. I also feel much more comfortable about stacking on extra weight and struggling with it, which can be a bit embarrassing at a busy gym!

Home gym and spotter

Monday: Chest
Bench press: 3 sets, 6-10 reps.
Dumbbell flys: 3 sets, 6-10 reps.
Incline press: 3 sets, 6-10 reps.
Incline dumbbell flys: 3 sets, 6-10 reps.

Tuesday: Back
Bent-over row: 3 sets, 6-10 reps.
Wide grip pullups: 3 sets, 6-10 reps.
Dumbbell row: 3 sets, 6-8reps.
Close grip pullups: 3 sets, 6-10 reps.

Wednesday: Legs
Sumo Squat: 4 sets, 8-10 reps.
Sumo Deadlift: 3 sets, 8-10 reps.
Single leg calf raise: 3 sets, 20 reps.

Thursday: Shoulders & Abs
Dumbbell press: 3 sets, 6-10 reps.
Dumbbell lateral raise: 3 sets, 8-10 reps.
Dumbbell front raise: 3 sets, 8-10 reps.
Crunches: 3 dropsets, 20 reps.

Friday: Arms
Barbell curls: 3 sets, 8-10 reps.
Dumbbell hammer curls: 3 sets, 6-10 reps.
French press: 3 sets, 6-10 reps.
Dumbbell triceps extension: 3 sets 6-10 reps.
Dumbbell kickbacks: 3 sets, 8-10 reps.

Food wise I’m currently managing around 3000 calories a day, but I’m contemplating whether to switch up my lunchtime sandwich or my afternoon snack for a small cooked meal to help bulk me up to my goal of 160lbs (and beyond!).

Update: Diet

Thanks for the super kind responses everyone. It’s quite relieving as I do still feel a little awkward posting nude photos of myself online. A couple of people have shown interest in my diet, so here’s what I’m currently consuming. Like I mentioned above though, I’m thinking about switching up my lunch or afternoon snack but this current meal plan is serving up the right amounts of calories, carbs, protein and fats.

Breakfast:
Glass of orange juice – Easy 100cals and a nice bit of fructose to wake up!
Bowl of Cheerios – Nice mix of grains (Oats, rice, wheat) to slowly burn off.
2x Eggs, Scrambled – With a coating of honey, yes honey – Try it, seriously!

Snack:
25g Whey protein + Milk (Semi skimmed for now for the extra cals. May switch to skimmed if I need to cut the fat)
1x medium Banana

Lunch:
Wholemeal bread roll + “Can’t believe it’s not butter” low fat stuff
Ham slices or Tuna
4x slices of Cucumber
Pack of Crisp (aka Potato chips) – Added to the sammich!
Ski Yogurt
Cheeky bun or piece of cake
1x medium Apple

Snack:
25g Whey protein + Milk (Semi skimmed for now for the extra cals. May switch to skimmed if I need to cut the fat)
1x medium Banana

Dinner (typical):
Fried chicken breast (Using one of those 1 cal spray jobs, extra yummy with a chicken stockpot)
Rice (Pilau or wholegrain)
Selection of veggies (Carrots, peas, beans, broccoli)
(Pasta dishes are also quite common for us, using wholewheat pasta)

Snack:
25g Whey protein + Milk (Semi skimmed for now for the extra cals. May switch to skimmed if I need to cut the fat)

Totals: 3000ish calories, 350ish grams carbs, 160ish grams protein, 70ish grams fat

Inspiration and motivation

The majority of people’s responses is they struggle to find motivation to work out or go to the gym. Here’s what keeps me going:

- A childhood of 80′s action movies. Commando (1985) starring Arnold Schwarzenegger has a lot to answer for!
- Male movie stars diet plans to get in shape for their roles. Christian Bale from The Machinist to Batman for instance – http://is.gd/RjBuow
- Superhero movies. Spiderman and Captain America make it look so easy. All you need is a radioactive spider or an injection of serum.
- Scooby1961 on YouTube – Good form tips.
- Scott Herman on YouTube – Great how-to videos.
- RJRiches on YouTube – Good nutrition advice and inspirational workout vlogs.

I hope this helps out anyone else wanting to change their body shape and size!