Body Transformation: Drayk Duncan Gain 40 Pounds!

Lifestyle, Transformation,

Body Transformation: Drayk Duncan Gain 40 Pounds!

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Drayk Duncan was the skinny guy in school and wanted to be bigger. Learn how he transformed his physique and gained 40 pounds of lean muscle

Drayk Duncan Transformation Start
Age: 23
Weight: 147 pounds
Bodyfat: 8%
Drayk Duncan Transformation End
Age: 25
Weight: 186 pounds
Bodyfat: 10%

What Made You Turn Your Life Around?

I was tired of being the skinny guy that was always made fun of. I would get called names such as bones skinny, and little guy. As time went on I realized all my friends were getting bigger and I was just the little guy with them. So I wanted to make a change in my life and try to become more like them and be a bigger guy.

How Did You Do It?

Since I was in high school, we were always in the gym lifting weights. I never took it seriously, I just went through the motions to get through the day. When I got out of school I joined a gym to start my journey to the weight lifting style. I started talking to some other guys that I wanted to look like at the gym. I would watch them, see their workouts, and flow suite. After a lot of talking and doing research I finally had a better feeling on how to workout and what to train. So I set my mind to what I wanted to achieve and went into it head first.

What Helped You Stay Motivated?

I take a picture of myself every month on my computer to keep me going. You yourself can’t see the changes in your body like someone who hasn’t seen you for awhile can. So on days im just not feeling it or lazy. I’ll go back to some of my older pictures to remind myself how far I have came and the hard work that I have put in. Also my father is a hugh part of my motivation. He’s my workout partner, I know if I don’t show up at the gym, I’m letting him down and he feels the same I do.

 Body Transformation: Drayk Duncan Gain 40 Pounds!

Were There Any Unique Challenges That Made Your Transformation Difficult?

Being a skinny guy naturally, its very hard to think you can put on size. You have to have your mind set you will not give up. I never ate a lot of food, so this was the hardest part for me. You have to eat to get BIG.

What Was Your Approach To Training?

I wanted to look like I knew what I was doing in the gym before I went. I already knew some training from high school, but I wanted to make sure I could move some weight around before going to the gym. I went out and bought some dumbbells and worked out in the house until I could workout and not be sore from doing 6 reps. After that I knew I was ready to step inside the gym and doing different excersies that I couldn’t do at home with my dumbbells. It is different going into a gym and not knowing anyone and being kind of the odd man out. That didn’t stop me from doing what I came to do. I would just put on my headphones and follow the workout I had planed.

 Body Transformation: Drayk Duncan Gain 40 Pounds!

What Does Your Training Plan Look Like?

My training plan when I started was not the best workout program, but I just needed to get my muscles use to being sore and beat up. I would do 3 different exercises per muscle then 3 sets of 10 reps. I would just do the most common exercise, nothing fancy just regular stuff you see everyday.

Monday was Chest and Triceps. Tuesday was Legs and Calfs. Wednesday Back and Abs. Thursday Shoulders and Biceps. Friday I would do Abs and Chest and Biceps.

Now that I have a better grip on training:

Day 1:
Quads and Shoulders
Day 2:
Chest and Biceps
Day 3:
Day Off
Day 4:
Hamstrings and Calves
Day 5:
Start back from Monday’s Workout and cycle through

What Was Your Approach To Nutrition?

When I first started working out, I knew I had to eat a lot. I didn’t care what it was I would eat it. I wanted to make sure I took in at last 3500 calories a day. Now that I have a better understanding on nutrition I take it more seriously. Its the most important thing to building muscles. Theres no need to hit the gym super hard and then wash it out by eating poorly.

 Body Transformation: Drayk Duncan Gain 40 Pounds!

What Does Your Nutrition Plan Look Like?

Meal 1:
Peanut Butter Sandwich
Meal 2:
3 Servings Of Peanut Butter
Protein Shake
Meal 3:
Chicken Breast
Meal 4:
6 .oz Meat (Chicken,Steak,or Tuna)
Meal 5:
Protein Shake
Meal 6:
6 .oz Meat (Chicken, Fish, or Steak)
Baked Potato or Eggs
Cottage Cheese
Meal 7:
Protein Shake

Did You Allow Yourself Cheat Meals?

I do have a lot of cheat meals. I stay pretty strict on my diet, but I will eat a candy bar, cake, or donut. I don’t want to feel like I can’t eat fun food. I know my hard work will pay out, I will throw in more cardio in my workout if I feel I have cheated to much.

What Supplements Did You Use?

Supplements I Use:

C4 Pre Workout
BSN Protein

What Is Your Lifestyle Like Now?

I couldn’t imagine life without working out now. It’s my time away from the world. I forget all about the drama and terrible things going on in life. It’s probably one of the best stress relievers out there. I am always watching my nutrition which before I started couldn’t care less about.

 Body Transformation: Drayk Duncan Gain 40 Pounds!

Any Suggestions For Others?

If you have your mind set that you want to get into the gym, don’t let others put you down and make you think you can’t. You have to set yourself goals that you can meet. Set goals weekly, monthly, and yearly. Don’t set them to high but high enough to be challenging. Make sure you eat good food, you can’t put muscle on by not eating. I always heard you can’t over train but you can under eat.


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