Transformation: Casey Walker Packs on 32 Pounds!

March 2014 to January 2016  |  22 months  |  @MrCwalk7

Casey was tall, skinny and drinking too much. The gym turned out to be the easy part; learning to eat enough was what actually changed him.

Where he started

Before he started lifting, Casey was tall and skinny with a runner's build. He was physically fit from running, but he was not happy. He describes himself then as skinny and depressed, and he was drinking too much.

The turning point

He was sitting on his couch with a beer, low after a recent breakup and unhappy with himself, when he decided he was done. He got rid of every beer in the apartment and bought a gym membership that day. He started eating and lifting, and never looked back.

What he changed

Training started as upper and lower body splits and moved to a more advanced five-day split as he progressed. He pulled ideas from people he followed: Bradley Martyn, Dana Linn Bailey, Mike Rashid, and Marc Lobliner. At the time of the interview he was six weeks into Marc's 12-week mass gain program, a push, pull and legs split. Cardio was about twenty minutes on the treadmill once a week.

Food was five to six meals a day. A meal replacement shake in the morning, yogurt with granola and fruit mid-morning, a couple of turkey sandwiches and more fruit at lunch, a mid-afternoon snack, then a dinner built from pasta, chicken, ground beef, rice and greens. Roughly once a week dinner was a burger or a burrito. Before bed, a weight gainer shake.

The hardest part

Eating. Casey has a fast metabolism and describes himself as a hardgainer. He had to eat an uncomfortable amount of food, often to the point of feeling like he would throw up, before his body adjusted. Getting to the gym was never the problem.

Where he is now

Before he started lifting he wore a medium and it hung off his arms. Now he fills out a large. He added size and weight while holding a size 32 waist the whole way through, and he says he got mentally stronger alongside it. People noticed.

Tell yourself you want to change, and never look back. Casey Walker

His advice if you are starting today

Stay consistent with diet and training, and find whatever keeps you motivated. Find people to look up to. Train with a partner and hold each other accountable on the work and the food. Remember why you started and where you were before. Have confidence in yourself, and do not give up.

Results vary. This customer's results are not typical and depend on individual effort, training, nutrition and consistency. Statements on this page describe one customer's personal experience and have not been evaluated by the Food and Drug Administration. No product mentioned is intended to diagnose, treat, cure or prevent any disease.