Transformation: Stewart McWhirter Stacks on Mass!

June 2014 to December 2015  |  18 months  |  @stewartphysique

Stewart went to a diving meet with his dad, looked at the athletes on the board, and decided he wanted to look like that. He was 115 pounds at the time.

Where he started

Stewart played too many video games and was hard on himself about how he looked. He describes feeling unworthy in his own skin, and that was most of the picture before he started.

The turning point

He went to a diving meet with his dad. The divers were lean and muscular and he remembers thinking, plainly, that he wanted to look like that. That was it.

What he changed

He started as simply as it gets: a full body workout, a rest day, repeat. Once he had built a base he moved to a split so he could handle more volume.

• Day 1: chest and shoulders
• Day 2: legs
• Day 3: back and arms
• Day 4: sometimes rest, usually straight back into the split

He wrote his own meal plan and ate the same things every day: fish, broccoli, spinach, rice, oats, sugar-free pancakes, lentils and beans. Mostly whole food, and a lot of it, because the goal was to gain.

The hardest part

Honestly, not much. He rode his bike to the gym through winter for the first few months until he got a car, and he calls the rest of it smooth sailing.

His mistakes were all technical: he went too deep on triceps dips for a while and hurt his chest, he did pull-ups wrong, and he moved the weight too fast. What he learned lines up with all three. Time under tension. Putting his mind into the muscle he was working. And how genuinely rewarding the whole thing turned out to be.

Where he is now

Hitting 140 pounds, then 150, were the numbers that mattered, but he says it is really just the accumulated gains he is proud of. His confidence has gone up more than anything else.

Stay consistent and never victimize yourself. Stewart McWhirter

His advice if you are starting today

Consistency, and no self-pity. Lifting changed his life for the better, and he does not qualify that.

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.