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You may remember Tony from a few weeks ago because he was the most recent 12-week transformation contest winner. Here’s what he said about his muscle up transformation:
“After being told that I could not run for five weeks, my cross country season had come to an end. I became interested again in lifting weights and bulking up. So I did some research and came across Vince Del Monte’s name. It turns out he was also a runner and transformed his body drastically in a short amount of time. I became inspired and my desire to have a better body kept me determined to reach my goals. I worked out hard for 4 days a week ( 2 upper body, 2 lower body) no longer than 90 minutes at a time and tried to limit my cardio. I took in a massive 4,000-6,000 calories daily until I reached my goal…(I’m still not there yet…want to get up to 190-”solid muscle” after Track Season).
Anyway, my strength gains were tremendous when I followed Vince’s No Nonsense Muscle Building workouts and the changes that took place have made me more confident in myself. After this transformation, I have realized that in the future, I am very interested in a career exercise and nutrition —Thanks for being an inspiration Vince…you’ve changed my life forever. Now I am a member of the 2010 Gahanna Lincoln Track Team (running healthy at 156 pounds, and looking to compete in the 1-mile run).”
Vince: As a high long distance runner yourself, how many miles do you figured you averaged a week before getting into the bodybuilding?
Tony: Before I got into a serious weight training program, I averaged about 40-50 miles per week. I was an avid distance runner and really enjoyed it. But a devastating stress fracture had put an early end to my cross country season, and I wanted to put on some muscle and participate in Track & Field at a healthier weight.
Vince: Why were you inspired to get a better body?
Tony: My inspiration came after viewing Vince’s transformation and I thought to myself, “WOW we have a lot in common, and I can do this too.” After seeing results very quickly with Vince’s program, the inspiration to concentrate on my goals came naturally. Because I was seeing positive results in my appearance, I WANTED to go the gym, I WANTED to get stronger, and most of all I WANTED a better body.
Vince: What was your skinniest weight and how old were you at the time?
Tony: Sadly, my skinniest weight during high school was a mere 107 pounds during my sophomore year. I had a passion for running that could not be described in words. It really made me feel better and allowed me to release my personal struggles with stress. I did not take in enough calories to maintain a healthy weight and it was a very depressing time in my life.
Vince: How much do you weigh today and how much of your gains were muscle?
Tony: Today, I currently weight a healthy 156 pounds and just about all of it is muscle. My body fat percentage is about 6%. Vince’s video coaching lessons really gave helpful insight to the key components of gaining MUSCLE, not fat.
Vince: Did you cut out your cardio completely when you got into weight training?
Tony: No, I definitely did not cut out my cardio completely during my mass-gaining phase. I learned that while you don’t want to burn extra calories by doing cardio at a steady pace for long periods of time that there really is a way t o incorporate it into a way to help your gains in muscle. I did interval cardio training at least twice a week (mostly 3 times a week) for about 20-30 minutes on my off days. It minimized any caloric expendature that would hinder my gains, kept my heart healthy, and helped to ensure that I was not gaining unwanted pounds of fat.
Vince: How did you afford to pay for 4000-6000 calories a day when you decided to bulk up?
Tony: While bulking up does require that more money be put into the food you buy, it does not have to be expensive. A lot of times people think that bulking up requires countless trips to the local supplement store. Well, I learned this was the wrong thing to do in a hurry after wasting my money on supplements that emloyees at stores like GNC would convince me to buy.
I really only go to supplement stores (Which are EXTREMELY overpriced) maybe once per month when I need to stock up on some protein powder…other than that I just try looking for the generic brands of WHOLE FOODS in the grocery store (which really are the same quality as those name brand companies).
Vince: Did you have any secrets in increasing your calories without getting fat?
Tony: As far as “not getting fat,” I think that a lot of times people will use the excuse “I’m on my bulk” or something along those lines to get away with eating the unhealthy process foods (fast food, candy etc.). I look at every single food I eat and ask myself “Will this food have a positive effect on my current goals?” If the answer is yes, then I’m safe…but If It’s a no, I won’t. Again, it’s probably to treat yourself to your favorite junk food every once in a while, I mean, we’re all human…just do not make it a daily routine.
Vince: What’s your favorite part about being more muscular and bigger than before?
Tony: My favorite part about being bigger than I was before is the many comments and questions I get about my physique. It’s really cool because people are starting to ask me what I did to build muscle, and I love giving helpful advice to others.
Vince: What is the number mistake skinny guys are making in the gym to build muscle?
Tony: It’s as simple as this: “NOT ENOUGH CALORIES!!” the average skinny guy doesn’t know what the expression “a lot of food” means. They may think they’re eating enough, but they’re not. If they are not seeing results, increase the calories (healthy ones of course). It takes a diet rich in protein (30-35% of calories), complex carbs (45-50% of calories), and healthy fats (20-25% of calories) to see positive results.
Vince: What is your number one piece of advice to a young high school guy who wants to build muscle fast?
Tony: To any young high school guy who wants to pack on muscle quickly, I believe need to stay on top of their nutrition.Considering the countless fast food industries available today and the unhealthy eating habits of the average teenager, nutrition will definitely be their biggest obstacle, and I believe it is by far the most important aspect of gaining healthy muscle.
Since Tony won the transformation, he’s gained another 9 pounds in 14 days of muscle mass after his track season ended! I can’t imagine how big Tony gets once he hangs up his running spikes for good!
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 Tony your congratulations and ask him any more questions you would like to know.
Vince Del Monte
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Facebook comments:
May 24, 2010
amazing work here, man!! I’m wondering are all of those 9 pounds pure muscle increase or some of it water weight? Keep up the good work! Next let’s see some front bicep poses. :) Im curious, What are your main goals right now?
P.S. Vince, what did you mean by ”I can’t imagine how big Tony gets once he hangs up his running spikes for good!”
May 25, 2010
Nice job bro keep up the good work
May 25, 2010
wow, really really good work! Another role model to look up to.
May 25, 2010
Impressive!
May 25, 2010
@Michael. Tony can correct me if I'm wrong but I believe Tony is not only a bodybuilder but he also competes in middle distance track events so "hanging up the running spikes" means when he retires from running and solely focuses on bodybuilding.
May 25, 2010
Well done mate, incredible transformation!
May 25, 2010
Way to go Tony keep up the hard work and progress! I know how hard it is, when you work on a goal that your body fights against you to complete. I'm working really hard on the opposit right now and 20 pounds out from my first six pack abs. Hopefully I'll be able to succeed like you are doing my friend :). The light for your finish line will shine keep your mind open and stay patient. You'll see the finish line buddy :)
~Travis
May 25, 2010
Way to go, brah! That's some discipline right there, and strong focus on your goals. Congrats as much on the attitude as the results.
May 25, 2010
Well Done Tony!
It looks like you got the Calorie In/Out ratio right to put on that size in 12 weeks.
You must have found the secret that Vince's NNMB works perfectly if you follow the recommended calorie intake otherwise you just spin your "wheels in mud".
It's quite amazing your before photo looks as if you were so undernourished. But now you have really showed your physical potential for a great platform to spring from.
May 25, 2010
great work man…
May 25, 2010
As of right now, a broken pinkey finger has put a temporary halt to my gains…but yeah, after it heals i would like to put on maybe 30 more pounds of muscle…that's my new goal. And as for "hanging up the spikes", running will always stay with me as I move on in life….I will just do it less frequently than before, as it would be counterproductive to my goals. It is a passion that I have always had, and I hope to one day compete in a marathon one day at a healthy 190 or 200 pounds….there's another goal…lol.
May 25, 2010
Oh yeah…and i definitely am interested in a future career involving personal training or bodybuilding after graduating from college.
May 25, 2010
Are you kidding? It wasn't in 12 weeks…he's 14 in the first picture….that took him years. Cheater.
May 25, 2010
Congratulations on the transformation, very inspiring.
How tall are you Tony? I simply want to have a better picture at what 165 pounds mean having.
May 25, 2010
steve chill out man.
May 25, 2010
Dude, you are a massive inspiration! Keep it up!
I'm just about to start this program. After seeing this and the post last week about Phil, I can't wait!
Chris,
Manchester,
UK
May 25, 2010
well done tony but i just want to no did this take over your life to the point you could only focuse on one thing that been your workouts and im not talkin about a social life (work,spending time with loved ones ie girlfrend dates stuff like this ???) please be honest :)
May 25, 2010
sorry when i said ( not talkin about a social life) i meant as drinking with ur buddys
May 25, 2010
I was told on the forum that high intensity cardio wasn’t a good idea while trying to build muscle. Apparently moderate cardio was the way to go. I’m all for it as long as it prevents me from getting fat and doesn’t hinder my muscle gains at all. Would it have been different for Tony because his calorie intake was so high? Mine is between 3000-3500 compared to 4000-6000 for tony.
May 25, 2010
I love this story. I work with so many kids that say they just can't put on the muscle. My answer to them is always you aren't eating enough of the right stuff. 4000-6000 calories sometimes that is what it takes depending on your metabolism.
May 25, 2010
Another great transformation, amazing results.
Vince, thanks for taking time to get a lot of the people who have had success stories share some of their tips and experiences with the rest of us.
~Chris
May 25, 2010
How did you deal with all the calories? Personally I find it extremly hard to eat that many calories, did you experience any problems with your appetite?
May 25, 2010
I am 5 foot 11
May 25, 2010
It is a commitment, but you have to prioritize your goals and make compromises. Nobody is perfect. If miss a workout, no big deal, Simply make it an extra tough one the next day and think of it as an extra day of recovery. But I do try to plan my workouts so that I do not have too many conflicts with my social life. Again, it really only takes an hour of your time on the days you work out. Hope this helps!!
May 25, 2010
Well, coming from a running background, I am used to eating a lot of food. As a distance runner, I was probably eating close to the amount of food that I was when trying to gain weight…but my diet before was filled with simple carbs like pasta and not enough protein. So I had to change it up a bit and add some more protein. Also, one thing that Vince recommends is taking Digestive Enzymes with your meals that are whole food and also looking for a protein powder that has digestive enzymes already in it, like iso-smooth.
May 25, 2010
Well I imagine a certain percent of it is water weight as well but most of it was muscle. I know this because my weights went up in all of the major exercises I was performing. Also, as you gain muscle, you will find that your body can store a lot more water which is why one of the most important things to do is stay hydrated throughout the day…or else your muscles cannot function as well.
May 25, 2010
Well since your calorie intake is not as high as 4000-6000, My personal opinion would be that you not do high-intensity cardio on ALL of your off days because it could cause your body to fatigue and be too tired for your next workout. You want to get that cardio in, but you don't want to overtrain in an attempt to do so. So maybe add a few more long distance, low intensity runs as well. Again, it all depends on your goals and what you've experienced results with in the past. I can't just say something and say that it works 100% of the time because everyone is different. Hope this helps!
May 25, 2010
I really Appreciate the feedback and support from everyone…THANKS!!!!
May 25, 2010
@Tony. Dude, you're awesome here. I should hire you to answer as me :) Thanks for answering everyone's questions. I'm learning from you too. Thanks brosef.
May 26, 2010
Keep up the awesome work tony! You are inspiring others and myself to continue to have a great body and pushing yourself to further limitations
May 26, 2010
No prob Vince…I owe you big time for helping to inspire me to change for the better. You really are the reason that my interests have shifted toward Exercise and Nutrition and definitely have made an influence on my life. I look forward to a career where I can enjoy waking up and going to work each day, and I believe that you have helped to guide me in the right direction to do just that. My new passion for staying healthy will remain with me for the rest of my life. THANKS VINCE!! (Oh, and I wouldn't mind answering questions as you for a job either…lol.)
May 26, 2010
I have also heard about Vince’s video coaching lessons from which Tony Gregory had learned how to build muscles in body. Before building muscles he looked like a school baby.
May 26, 2010
i want to be just like ypu, what can i do?
May 26, 2010
Nice work mate. I've got a question for you, and for all of those achieving success with the NNMB program, as I'm just about to start it. What % of weights did you use for the first 3 weeks of the program? By that I mean if the program calls for 3×15, should you be lifting a weight that is pretty easy, or somewhat difficult? Let's say I can squat max 80kg, (that's about 175 lbs). I certainly can't do 3×15 for that weight. So how heavy should I go?
Cheers,
Al
Australia
May 26, 2010
You should be able to complete 3 ENTIRE sets of 15 repetitions if you are just beginning the program. If you can get 15 reps on the first two sets, but say like the last set you only get like 12 0r 13 reps, THAT's GOOD. Stay at that weight until you can complete 3 entire sets of 15 reps. I know 15 reps may seem like a lot of repetitions, but after you begin to make progress in the program, Vince incorporates some more lower rep higher weight combinations. Stick with it and Best of Luck!!
May 26, 2010
Start with purchasing Vince's NNMB program and reading his book. It goes EXTREMELY in depth over every single aspect of building muscle. It really shouldn't leave you hangin' with any more questions about building muscle as it covers just about everything you can think of.
May 26, 2010
ok but i do not have a credit card, how can i get the book? and i do not understand how reading can get you a six pack and muscles like yours…
May 26, 2010
Congratulations Tony..Big things happened to me after going through the 'Vinny D' programs..
Keep on training hard, looking forward to seeing you at 190 my friend :)
May 26, 2010
Sweet as
Thanks mate!
May 27, 2010
the "before image" is not recent, it is since you were a child tony, you should send vince another better picture of you " before " to see exactly the results.
May 31, 2010
Great work tony, a true inspiration and hope for us skinny guys
May 31, 2010
hey guy, got a question, why everybody doesn't looks like vince, he has an awesome body and structure than everyone else, why is that, just genetics? or more comitment? or what beacaue I like vinces body than every one of the succes stories here, this guys look really really good and have a really amazing progress, but, why does vince look better?
June 4, 2010
Great job man. way to go
im skinny. tried everything didnt work. i have No Nonsense Muscle Building book.
to gain weight fast!!!. wat exactly am i suppose to do? eating doesnt work. do i follow Vince's meal plan? if yes which one? Healthymass200,300,400,500 or 600?
wat exactly do i do, beside working out?? read the book? follow meal plan???
I've asked Vince this question in facebook, he replies, sorry i cant accept anymore friends reached my max5000.
REPLY WILL BE APPRECIATED FROM ANYONE :)
June 17, 2010
That is amazing!! Great Job. How can someone like myself get this program but don't have credit card? I'm about 85-90 lbs. And could use this program.
June 18, 2010
An absolutely fantastic transformation- truly inspirational and a job to be proud of.
But 9 pounds of LBM in 14 days? I think not…….
August 8, 2010
@aziz – aziz if you have bought the program just go to the members area and click on Men’s Metabolic Calculator. here it will calculate how many calories you need. then you can pick out a meal plan. everything is also explained more clearly in chapter 10 in NNMB ebook.
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A world famous fitness coach and author, Vince DelMonte is known as the top "Skinny Guy" expert and has helped more skinny guys and girls defeat their muscle unfriendly genes without drugs and supplements.
Vince is a national competing fitness model champion, the most sought out fitness coach in his area, a regular contributor to Men's Fitness magazine and the author of the world's top muscle building course for hardgainers, No Nonsense Muscle Building. You can get more information at www.VinceDelMonteFitness.com read more
