In short, I went from 5'8 150 to 5'8 175 this summer, between June and now. I'm 20 years old. I've always worked out, but I was never really serious. I would do complex exercises, etc, but they would be inconsistent and so on. I was 160 at one point but began eating badly (not enough) and was training MMA which forced lots of cardio and made me drop since my eating was bad. This summer was different though. Changes: -Workouts AT LEAST 3 times a week: I would work out for three or four days a week, every other day, hitting my major muscle groups in a basic split. I would focus on HEAVY COMPLEX LIFTS...i.e. Bench, Hack Squat, Presses, Rows, etc. -I lift HEAVY: None of that high rep stuff, in general. I like to stay anywhere from 1-8 reps, sometimes 12. - I Work with FURY: People comment on how much I push myself in the gym. One guy claimed how in awe he was of my fury. I went from a bench max of 185 to a max of 270 which I pressed last Monday. ALL of my lifts have inreased and I make gains EVERY WEEK. I don't allow myself not too. I prepare myself both physically and mentally. Here are some of my latest goals: -Max Bench 270 -Calf Raise 300 -8 Reps Wide Grip Pullups with 50 lbs weight attached -65 lbs DB bicep curls for a set of 8 I approach my lifts with conviction and do not let pessimism enter the weight room. It's always NOW in there, not the next set, not next week. Everything is possible. I saw someone bench 445 the other week. I realized I will one day be doing that. -I Listen to my Body: Sometimes I won't lift one day because I can tell that my body needs to rest. Instead I'll take a hot bath or maybe just a brisk walk. Other days I feel such fury and loaded testosterone that I'll work out for 2 hours straight! Now some people might say that's overtraining, but its not...because I'm in tune with my own body and know what I can handle and not. -I eat lots of FOOD: I eat tons of food. Some days I eat over 4000 calories! I eat GOOD foods that boost testosterone. LOTS OF eggs, yogurt, milk, red meat, oats, peanut butter, chicken, tuna, wheat bread, fruit, veggies, whey, cheese, brown rice, etc. I eat POWER FOODS like GARLIC, GINGER, ONIONS, etc, especially if I can feel my body getting sick. At one point when I felt a cold coming on I ate 5 cloves of raw garli with water. Needless to say, I didn't have any problems after that (except for when I went to workout later and stunk). Sometimes I like to eat burgers and burritos too. I'll even on occasion eat bacon, mozeralla sticks, and other tasty treats. I don't gorge on these treats of course. All of my foods are relatively cheap too, so I really don't even spend that much money. I also PARTITION my meals so that I MAXIMIZE NUTRIENT ABSORPTION. -I take GOOD SUPPLEMENTS: I take the best supplements I can afford. Probiotics, Multivitamins, Fish Oils, Coconut Oil, ZMA occasionally, Glucosomine, Whey. I don't bother with creatine and stuff because I didn't notice anything special about it. - I drink lots of WATER: Your muscles need to be hydrated and your joints lubricated. That's why I make sure to drink lots of WATER. I also like to occasionally have a VItamin Water Energy drink during my workouts. -I SLEEP: Sleep is great. Sometimes I go to bed late and only get 6 hours of sleep. That's when I take a nap in the afternoon for a couple hours. I try to get as much sleep as I can. On a couple occasions when I've annihilated my body I'll sleep for over 10 hours (very seldom though). -I have SEX: Having sex makes you satisfy your inner primal need of existence and gives you a better workout experience, in my opinion. Jerking off is okay too I guess but doesn't fulfill that carnal need, i.e., nothing compares to touching and feeling a woman all over as you make love to her. The passion that you can emit is such a potent force. It makes you realize your true animalistic tendencies. I usually try to be sexual with a couple different women every week. Sometimes, school and work get in the way, but I do my best. -I don't worry too much about LITTLE STUFF: I don't worry about conforming to all the naysayers out there who are more interested in lifting science than actually lifting. I lift hard, I eat hard, I sleep hard, and I above all I try to connect to my own personal existence. I am not disdaining the idea of always being educated more, etc, but nothing will substitute for pushing yourself to the edge. -I TRY NEW THINGS: Sometimes I like to try different lifts, or rearrange my workouts, or take different rest periods, etc., just to CHANGE THINGS UP. Flexibility is representative of vitality. -I do it for ME: Some people lift for chicks, other people, etc. I use to when I was younger but then realized I wasn't getting anywhere. I lift now for MYSELF. It feels good to feel my body grow and see myself do what I though was so hard and difficult before. People get disillusioned when they learn that chicks don't fall all over you even you're a strong motherf*cker. In fact, my gains have very little in my opinion helped me pull more chicks. I pulled just as many when I was a little guy. It's all about confidence and doing the approaches, charisma, etc. Nothing wrong with lifting to look more attractive, but if you link it with definately getting laid more, then you're going to get dissapointed, and since that was your initial motivation, you'll turn into the little guy you were before, just more pissed off. These are the things I can think of off my head that have made me successful this summer. And BTW, that 25 lbs wasn't of fat, either. It was mostly muscle. There was some weight around my waist that i added ( i.e. I don't have the perfect six pack), but I'm still pretty cut up. In my opinion, I can always cut that off. My back, chest, arms, legs, thighs have all grown. Shirts that use to be BIG are now TIGHT. To those of you who complain about genetics, etc., mine aren't great at all. My dad is scrawny, my mom's side is skinny, and I've always been that small kid. People would call me skinny and scrawny, etc. But I always had a lot of heart and was strong for my size. I liked to push myself to the limit and make impossible relative to the person who embraces it.