No Nonsense Muscle Building Transformation of the Week: Phil Smith 74
Posted In Body Transformation Contests,Featured Post
Success Story, May 2010: Phil Smith, Grove City, Ohio
You may remember Phil as one of the recent 12-week transformation contest winners. Here’s what he had to say after his first transformation:
“With 3 months of total dedication I went from 155 lbs and 13% fat to 182 lbs and 7% fat. A gain of 15 lbs of muscle and lost of 8 lbs of fat. I have made the best gains of my entire life, and it has changed my outlook on life in general.
I have so much more confidence in myself, when I’m around my friends, and more importantly, around women. My transformation has changed me as a person, not only physically, but mentally as well. My change as even impacted the people around me, and has inspired them to make life changing goals.”
Just recnetly Phil sent me another email update as I encouraged him to send me new pictures every 12-weeks. As you can, Phil has packed on even more muscle and I’m sure he’s only hit the tip of the iceberg.
I asked Phil if we could explore his success story further with an email interview and he agreed. Find out how Phil packed on an additional 12 pounds of muscle in his second 12-weeks of using my muscle building program.
Vince: When did you begin working out with weights and did it stunt your growth in any way?
Phil: I started at age 14, but wasn’t serious about it until 16. I’m now 6’4″, 195lbs with 5.5% body fat, and no one in my family is over 6 feet tall. I think it did the complete opposite of stunting my growth!
Vince: Who or what was your motivation to work out with weights?
Phil: My motivation was anyone that told me I couldn’t do it.
Vince: What was the worst thing about being skinny? What did you hate the most?
Phil: I just hated being the scrawny weakling. I didn’t get any respect when it came to strength or physical activity. But the worst was taking off the shirt around other people.
Vince: What was the “trigger” that made you say, “I’m packing on muscle!”
Phil: I was cut from the basketball team my freshman year in high school. After tryouts I talked to the coach in private to ask why. I was told that I was to skinny and wouldn’t be able to handle the big men down low. That about did it for me.
Vince: How did you stay motivated during your transformation?
Phil: My motivation came from my constant results and compliments. After hitting a plateau, I lost results, which means I lost motivation. I quit working out after this, until I stumbled onto your (Vince) program. You (Vince) gave me the tools and motivation to start again and to look like I do today. Ohh..and entering transformation contests to win $1000 is pretty good motivation too 
Vince: What is the #1 mistake skinny guys are making in the gym?
Phil: I’m not sure if it is #1, but people’s reliance on magical supplements bugs me the most. I can’t count how many times I’ve been asked ”What are you on?” Vince made a good point by saying, “If all those supplements actually helped you reach your goals like they promised, then there would be no need for the supplements anymore.” Don’t waste your money on supplements…I didn’t…
Vince: What is your number one piece of nutrition advice for gaining muscle without fat?
Phil: Stick to your nutrition plan. What you put in your body directly reflects your results. Also, don’t stray from fats completely. You need essential fats such as nuts, olive oil, and natural peanut butter in order to keep your body fat low.
Vince: Is it necessary to have a training partner or can you build muscle alone?
Phil: You don’t absolutely need one, but it definately helps. Having a partner with similar goals will keep you motivated as you reach your goals together. It also helps to have a trustworthy spotter when you are training to failure, and with Vince’s…you will train to failure
Vince: Are you a supplement user and how do you decide what to budget your money on?
Phil: I am not a big supplement user. They are just not necessary. Although I do use a basic protein powder for convenience and to add that extra bit of protein in my diet.
Vince: What tips or tricks have you picked up along the way that helped you gain another 12 pounds of muscle?
Phil: When you hit a plateau, and you will, remember its not the end! Hitting a plateau means you need to step it up. Whether it be increasing your caloric intake, increasing your weights, or increasing your intensity in any way. INCREASE and don’t give up!
To Share Your Success Story And Be Featured As The Transformation Of The Week,
send your “before” and “after” jpegs to vince@vincedelmontefitness.com. Include a 200-400 word testimonial sharing your results. I will give you $100 worth of free supplements to the supplement store of your choice upon publication. Any material submitted becomes the sole property of Vince Del Monte Fitness and shall constitute a grant to the use of your name, likeness and story in any way deemed necessary. Prior to publication I’ll send you a simple and short 10-part interview that will be included in the blog post if you’re selected a winner.
In the meantime, send Phil your congratulations and ask him any more questions you would like to know.
Vince Del Monte
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you have really inspired me vince … i will deffinately try my very hardest now to go and buy as much steroids as possible
P.S beautiful roid induced spots on your face btw that werent there before :/
phil,
Freakin awesome man! you are a complete inspiration. I am in the UDT phase of NNMB and am completely excited to start the actual program. Seeing your transformation helps me stay focused and know that i can achieve the results i want. You look great, keep up the good work.
p.s. Vince, You should be proud!
Hey Phill well done and congratz i believe in my goal so much more
after reading what you had to say and how well the program went for you.
hey Phil
what basic powder protein are you using?
Kudos to Phil on his amazing gains. But in my opinion, this programme seems to work for people who are new to training and hence the progress made is so rapid. However for myself, I think its difficult for me to make such gains. I consider myself an intermediate bodybuilder and have had at least 4 years of consistent training. How do i gain 20 pounds of lean muscle mass, considering that i have already been upping my caloric intake?
I agree with max, it would make it alot easier if we had some sort of help other than just saying up your calories sometimes it’s not as easy as that. Sometimes you up the calories and your body still doesn’t respond and those calories end up being stored.
Gratz phil!
I'm working on my body too with the help of Vince's NNMB and it really helps! I am 2 and a half months in and have gained already quite some muscle
Obviously a nice improvement. But why isn´t the before and after pictures with the same posture?….
that's what I was wondering
Well done Phil, I voted for you and I see many others did as well. Congratulations!
That before and after is pretty damn amazing. If it were only a body shot I would have trouble believeing it’s the same person. What I don’t understand is how did Phil go from 13% to 7% fat all while bulking? How you can you do both at once to such an extreme effect? I don’t understand how you can gain so much muscle and not gain fat let alone gain so much muscle and lose fat. Not that I don’t believe it, I’d just love to know how it’s done. One of my biggest problems I have noticed is that when I hit a plateau I am afraid to increase my calories because of the fear of fat gain. I have tried previously to start cutting after bulking but this was a BAD idea because I couldn’t do it AND I lost alot of muscle so this time I decided to start with low body fat and keep it there during the entire program so by the end of it I have packed on an insane amount of muscle and am still lean. But I don’t know if this can be done with such a high calorie intake.
One other thing. At what point do you realise that you’ve hit a plateau and you need to change something? If say after
a month you haven’t gained, you can start changing things then but by that stage you’ve already wasted a whole month?
Congrats Phil! Awesome results! keep up the good work!
WOW! This is crazy! Congrats Phil on your amazing progress, keep up the good work man! You and Vince are such an inspiration to me, I can't even begin to explain how I feel…. I have always struggled with being that skinny fat guy, I'm 22 years old and currently at a height of 5' 10" and I'm 180lbs at 13.5 % body fat. I'm currently doing Vince's NN cutting program to hopefully cut as much fat as possible, I'm already seeing results! And after that I will do Vince's NNMB program This is just the beginning, I hope to win one of Vince's contests someday like you Phil. I will say one thing that I have learned form you awesome guys is, I'm going to start listening to my body and use logs so I know where to tweak the program so I can gain some incredible results such as yours Phil.
Thanks for your dedication it takes a strong person to do what you have done. God Bless.
Trevor Faust.
C-wood, AZ
Hey Trevor,
You have similar plans to myself…Done NNMB for 11 weeks but decided to cut some fat!! currently at 14% body fat and 182.5lbs. Going to get down to 10% bf and then hit NNMB again. How is the NN Cutting going for u? How u managing with the nutrition side of things?
Hey William,
I pretty much just started NN Cutting program, I'm in week 3 now and I have dropped a little over 5lbs. Nutrition Is going great… I have been trying to eat as much hole foods as possible and trying to incorporate As much as the NNMB program as possible so I don't loose any muscle mass, so I'm still eating a lot… I have recently purchased Dave Rules Anabolic Cook Book and it's great! I would recommend it to anyone who wants to eat healthy tasty foods…. I think I will enter one of Vince's 12 week contests so I'll be even more motivated to get results and just maybe be as successful as Phil with his amazing transformation…
Trevor Faust,
C-wood, AZ
Congrats on your phenomenal growth, Phil. You inspire me. Did you stick strictly to the meal plans that Vince provided? And how much would you say you spend on average per week on food? I don't want to spend too much on meals even though I know I have too to really grow but I am wondering if I can do it without sticking too much to the plans and just eating some other substitutes.
Thanks! I didn't stick 100% to the meal plans. It takes some modifications here and there, especially if you don't like some of the foods
Adding substitutes is fine. Tune into your body and make changes if you feel the need. Everyones body is different.
To nassim , before training I was 97 pounds at 5’5″ , everyone made fun of me ,my friends told me to cheer for them when they are in a fight ,that was 2 years ago , I’m 160 pounds now .. As you can see I’m an EXTREME hardgainer , the point is if you have enough dedication and will you can become whatever you want . I’m also going to have a varicocele surgery and won’t be able to workout for several weeks ..you don’t see me complaining do you?
Congrats Fouad. 63 pounds in 2 years. There you go!
Hey Phil motivate us by providing us your stats on your major compound movements please.
Honestly I don't know right now. I rarely lift my 1 rep max. Never really felt the need to because its not important to me. I wish I could provide you guys with those stats, but thats just something I don't do.
Nassim stop whining it's not a good look.This program does work Because of Vince's program I went from 143 to 170 with around 10% body fat within the last 7 months. Only a basic protein involved. Idk about you Nassim but I dont have to time or money to deal with steroids I hate needles and love my ability to reproduce.
This is a No BS program. No excuses. All you have to do is follow what it says modify it to your needs and stay consistent. We all have different body types which is why monitoring your progress is important so you know what works for you and what doesen't. Good Job Phil Bro you just Inspired me to reach my goal even more.
Vince I will reach my goal of 185lbs and 5% body fat soon and send you pics!!!
Way to go Phill!
Nice job Phil – you're an inspiration.
Congratulations Phil that is an amazing transformation. You look very ripped, muscular, veins popping out it's all there!. plus of course the abs.
Yeah I agree the Plateau is a danger area where some people will stall and fall away or take the courage and move to the next level!
Congratulations Vince on your program NNMB. Man it's unreal, I try to tell most people to try it out!
I purchased it a year ago and just finished it a couple of months ago and got some very good results. I didn't follow it exactly, I "purposely" under-eat (at 47 y/o thats what I want) it still didn't stop me from developing muscularity.
He is my tip on the program if you aren't getting results either;
1. re-examine your "Intensity and progression" or
2.Use the Members Forum for help, you'll get some good advice" Good luck anyone who decides to try it
Thanks for that Ray
That's very impressive. I believe that anyone can achieve this type of results by discipline and not quiting. If you are very disciplined (in anything you do) you can and will have major gains and results. I put on 8lbs of muscle in 4 weeks just by changing my diet and sticking to it. The key there, sticking too it.
I say great job Phil. And maybe you inspired others not to quit. I too am not big on supplements, I take only protein and fish oil.
Tom thank you for the kind words and I have the exactly the same mentality about body building and women
I understand that people who have responded to me negativly (which I expected as my comment was negativly also) think that I bought the program and left it on the shelf which could not be furthur from the truth. I followed it to the letter!
Finally, i dont want to discourage anyone because i love when any hardgainers becomes even bigger then complacent mesomorphs and this is the reason i commented in the first place. Either way keep doing what your doing because i know thats exactly what im going to do!
p.s. im pretty muscley now aswell so im not a skinny fat guy who lives by the phrase 'mysery loves company' and want to bring guys down a level.
Vince, i always read your blog posts which are always insightfull and i know you must get alot of comments from people who discredit you but know nothing about weight training and nutrition etc, just to let you know im not one of these people!
Good luck everyone
I'm glad i sparked a debate and i'm glad to see a lot of comments! As I said im not trying to be a hater and I dont know why people presumed i stopped working out! I was a skinny fat guy, and I lost all my fat from 25% to 8% body fat and I'm very dedicated to eating the right nutrition (so i wasnt eating mcdonalds and complaining why i was so fat!).
Vince I was new to bulking so I wasnt sure whether it was normal to look the way I looked or not, but i still wanted to give your program a fair shot. And I dont make any excuses for myself at all, i learn my disadvantages to counteract! Since I was born Ive always had very high cortisol levels and an extremly poor immune system (enough to make me miss many years of school), which is why i supplement with vitamin c, glutamine, bcaa's, tomkat ali, L Carnitine etc
Thats not the half of it, but the point is i make no excuses for myself!
Good job.
Yo Phil,
I live down the street from you in columbus! LOL In the past 8 months ive put on 46 pounds of lean muscle mass. Im 15 started at 130 and am now at 176 and 9% body fat. By the way im 6'5" bro, trust me i kno what its like to be that guy that everyone looks at at the pool lol. ur gains are freakin impressive and theyve motivated me to take it to the next level.
Stay Positive!
P.S. Any body who hates and says that its impossible to gain 46 pounds of muscle in 8 months, i did because i started out so freakin tall and skinny. Ill be sure to post my first tranformation pics in the weekly contest!
Stay positive!
P.
Peace
Thats sick man! Small world. Keep it up, and can't wait to see your results in the contest.
Good job Jiaan. Way to be another example of success. You and Phil should hook up for some workouts. Film it and post it on you tube!
Congrats Phil…This really is an incredible transformation!
Good Work Phil!
Btw, i don’t believe in this crap of ectomorph and mesomorph or watever. The bottom line is it can be done. By using such terms in itself is an excuse.
Get real an give it your all. If you not swearing after exercises because of its intensity then re-evaluate your workout.
Vince, good program, i have recommended it to guys who could’t pick up mass and it worked for them, but they just felt they knew more n went off track. LOL.
Btw, if it didn’t work for you too bad. But i bet you still follow the foundations of the program moving forward.
If you can’t see others succeeding n being happy for them, well, then change your attitude, cos that’s wats holding you back.
Look at the guy with inspiration, not with a bad eye n jealousy.
Keep it up Vince, and Phil.
Well Done.
Cheers
well spoken
"there's guys who are ULTRA hardgainers who gain 60-70 pounds in 6 months."
Define 60-70 pounds because it's kind of hard to believe a 60-70lbs of muscle + water gain in 6 months even if we're talking about a mesomorph. Are you sure they weren't on any particular drug or more to be more frank, hormone?
It's rare but it's possible. Yes, guys can gain 60-70 of weight in 6 months. Mostly muscle and water.
Hey Vince, i think your programes are amazing. You really come across as a descent guy thats wants to get the message through thats anything in life is possible. I respect that alot.
Nassim if you look at some people that have used the vince NNMB they have got awesome results, and "YES" even the one's with really really bad genetics. You just cant give up bro, you need to believe in yourself that you can do this, if you dont have the right mindset then you cannot break your potential in anything.
If you see a stunning girl and you want to chat her up- and you dont believe that she would go out with you how the hell are you going to succeed with her.
Just follow vince's advice and tweak stuff in trial and error and you will achieve your goals bro.
In my experience vince you have helped me alot with your out-of-the-box thinking and i admire you.
Thanks Tom. Great analogy you shared.
Nassim, you obviously don't know what "total dedication" means if you think those changes are impossible without "amazing genetics." I used to be a competitive runner – total slow-twitch guy like Vince – and then developed skinny-fat syndrome a few years after stopping. When I got fed up last summer, I dropped 14 pounds of fat (including some water weight, I'm sure) and gained 4 pounds of muscle to go from 167 at 18% to 157 at 10% in just 2 months. That wasn't even on NNMB (which I'm now on and I'm the biggest I've ever been). Gaining muscle and losing fat is totally normal when you really ramp things up – then it starts going one way or the other. If you notice, his second 12 weeks were almost all muscle gain with very minimal fat loss. Stop the excuses and look honestly at your diet (fyi – some of the NNMB meals have more calories in them than you need), workout intensity, sleep, alchohol, etc.
Congrats Alan. YOu're crushing it!
and who is proofing that there are no steroids or other stuff like this involved?? I don't believe that you can do this in just 4 months…
Obviously there is no way to drug test and i don't think people are going to take steroids if my stuff attracts them. My anti message is anti drugs.
why would people bother with NNMB if they are taking steroids ??? They would just take steroids and get results pretty much no matter what program they are on…
Well then Buddy, why not give it a try and see? After all it's stupid to base what your say off of assumptions.
Well, roger make a good question. You travis need to see beyond what your eyes see, i am not saying vince workout doesnt work 100% but, maybe he add other " stuff" to his work out. If not, very good.
Well, if you look at some actors who need to get buffed/ripped for a role, I'm sure they don't pump them full of steroids but rather have expert workout programs, their own nutritionist, chef etc. I'm sure it would be possible to get these kind of results if you are just dedicated enough.
One guy who comes to mind (although I don't know for how long he prepared for the role) is Edward Norton in American History X, he was quite well built there (and usually quite skinny in his other roles).
Or Taylor Lautner that Vince has talked about in another post (the guy who plays the warewolf in the Twilight series)
And dont hate on my comment because im not a 12 year old talking from ignorance, I'm 22 and i did the same program as this guy with amazing genetics, and fell flat on my face! I had to really learn things about the body just so I can gain muscle at all, not going from average build to god in 3 months! If this guy LOSES FAT and GAINED MUSCLE at the same time by eating a HUGE CALORIE SURPLUS, then it means that this guys body was supposed to look that way! He hasnt defied his genetics in any way, he just simply fulfilled them
If this comes off as me being a dick then I apoligize, I just cant watch this guy be glorified for his amazing genetics and act like this guy knows something that we all dont!
its amazing that people are asking this guy "How did you do it?"! Wake up people the guy is a HUGE MESOMORPH!!! Just because your not born huge doesnt mean that your a hardgainer and act like youve actually had a rags to riches story with your body!
I tried with NNMB and all I gained was a huge amount of fat and relativly little muscle, and I'm not on this blog to be a hater but im saying that NNMB is not for real hardgainers, it's for ppl with average (not bad) genetics and mesomorphs! A guy who really struggles to put on muscle (hardgainer) doesnt just work out and eat alot more food and then magically get huge in a small amount of time. To get that kind of muscle growth you need a lot of mesomorphic attributes on your side such as high amount of type 2 muscle fibres, low cortisol levels (how else could you be anabolic after a 2 and a half to 3 hour full body workout even with 3 shakes?) etc.
Hey man,
I'm not mad or anything, you completely have the right to your own opinion. But in my defense, I would consider myself a hardgainer. Mesomorphs get the luxury of not having to work their hardest to accomplish their goals. I on the other hand put in absolutely everything I had to get where I am today. In Vince's defense, his program is for everybody. He lays down the simple concepts of how our bodies react by science. If you give it 100%, any program will work.
Good job bro.. Looks like you put on some good clean lean muscle mass! Keep it up!
Wow, looking awesome! Congrats Phil! All the hard work is paying off
i swear after looking at these photos and reading how he made it just basically told me that it is possible to go from twig to big and in only 12 weeks. for now i just want to be able to pass basic training for the military and gain at least 10 or 15 pounds but idk if i can do it by sept 13. im at 151 lbs and 6 foot 1 and i think i may be underwieght for my class so before i weigh-in at MEPS im trying to gain weight, be able to do my mile and a half in under 13:30 and push out 50 push ups and situps. thats all i want for now but as soon as im done basic training i am DEFINITLY getting on this diet. Thank You Phil for reaching out to the "skinny" people and giving us courage and also Thank You Vince for being the provider for us noobs lol
Sweet man! Keep it up, I'm sure if you give it your all you will have no problem gaining that by sept. Summer is usually when I have the most motivation and drive, so maybe this will help you too.
Wow, Phil, you are really an inspiration!!! What were your before and after measurements please?
i am going to enter the 12 week transformation challenge
i am going to give it my all in the gym
Nice one well done mate
Well done Phil you are definitely an inspiration.
Are you going to try MAXIMIZE YOUR MUSCLES ?
Thank you, I'm pretty satisfied with NNMB right now. With all the knowledge I've obtained from NNMB, I'm starting to create things on my own. I'll continue doing whats working for me until I find myself hitting another plateau.
Did Phil just used the No-nonsense muscle building prog to reach his goal, or did he tweaked it/ did somethin else?
I used Vince's program along with my body's response. I followed his program exactly and if I felt like I needed to tweak it according to my results I would. No offense Vince haha.
Really good stuff bro
you entered the contest before me and its just great to see that you made the same steps like me
and i can just thank you vince for giveing all of us the tools and support
wishes from germany Björn
HOLY !@#$ that is wick man… muscular and ripped to the bone… You have nasty abs too man… congrats on this!!!!! keep it up!
Hey Nassim.
Thanks for sharing your opinion and thoughts on this matter.
I lost count, but you made about half a dozen excuses for yourself in your response. Did you realize that?
i'm sure you did not gain all the fat over night while following NNMB? Why did you not tweak the program after one week? If you had modified the program after one week you would not have had that experience. It sounds like you did not pay attention to your body or take ownership of the program.
Why would you not make modifications to the program if it was working against you?
No one is going to disagree with your opinion because there's no point arguing with someone who's already made up their mind. It sounds like you're a firm believer in your message. As you wish.
If your opinion serves you and helps you achieve your goals and build more muscle, keep your opinion and mind set.
If not, then I suggest you reevaluate your mind set so that it serves you and gets you results or else you'll never change.
BTW… Phil gained 24 pounds of muscle in 6 months – that's pretty impressive and will lead you to believe, "He has good genetics" but in all honestly, his results are pretty typical for a 6 month period. Not to discredit Phil's results in any way but there's guys who are ULTRA hardgainers who gain 60-70 pounds in 6 months. Now THAT'S insane. Even I didn't gain that much.
So what do you guys think about Nassim's comment? Is he right? Does my program only work for guys with average genetics and not for guys with really bad genetics? I would love to hear from some of my customers who were considered with "bad genetics" then gained lots of muscle.
You are totally right Vince..
The main problem with this guy i purelly psychological, by the way.. i have a degree on psychology
He has allready lost before he has even started. he his simply not motivated and thinks that by buying the program is enough, i dont believe he has followed it.
I am a shure hargainer, 5 foot 7, and gained 22 pounds in 12 weeks, no fat included, i am just amazed. but behind this is a hard motivation, rock solid nutrition, not just theory, like this looser
Keep doing what you do best
Alex
Hey Vince,
The beauty about it is that you have proof. You have helped so many hardgainers become what they want to be. Even if I did have great genetics, what about all your other clients? Do they all have average or great genetics? I doubt it…Hardgainers that use their body type as an excuse to not be able to gain muslce will remain hardgainers…
I have Average Genetics and here's what I think Vince (correct me if I'm wrong). As long as you are doing the proper training, rest, nutrition, and keeping an OPEN MIND to new ways to stress your body, then you will always be making good gains no mater what type of genetics you have. With an open mind ALL things are possible. Your a perfect example of this.
I use to be a cross country runner in High school and had the most frustration with building muscle. Little Did I know at the time to much slow cardio works against you lol. Have a blessed day buddy
.
~Travis
Travis you're right on. Apply that attitude in all areas of life.
Hey Vince…
I would consider myself a hard gainer. I was always around 155 – 160 lbs and spent over a year training only to gain 10 pounds (which was mostly fat ).
I found your NNMB program and decided to give it a try. After 6 months on the program I had gained over 20 lbs of muscle. I did gain some extra unwanted fat, but that was due to my diet. It was my own fault.
Anyways, just wanted to reply to this post and let people know it is possible for anyopne to gain muscle no matter how much they think its genetics.
I'm not really going to discuss what Nassim said, I think he's been mistaken and that's obvious he didn't adapt the program to how his body responded.
The thing is, Vince, and I think this is what would make your program even better, that you should give us some guidelines or general advice on how to tweak the program if our body doesn't respond well to it. Like, you should list the most common problems and start to give us a kind of blueprint or template to follow.. what to increase if this happen, what to decrease if that… ladida…and so on.
I know this is our duty to look ourself for the answers that we need and for this kind of info if we truly are motivated and really want muscle gain. But you know better, you've been there! There's so much crap out there, and a lot of beginners and unexperienced people just don't know where to start and how to get the infos.
That's it, just a constructive opinion =)
Blessings, my friend!
looking forward to hear your feedback, Vince and everybody else
Phil,
amazing work man!! You should seriously consider competing or being sponsored if you have not already! Very amazing work! I hope to have my name up here on vinces page in a month or less.
Thanks a bunch. If by that you mean you're currently in his transformation contest, then good luck and give it your all!