Transformation: Skinny Sean Szymanski Beefs Up!
Transformation: Skinny Sean Szymanski Beefs Up!
Transformation Stats
Before
After
06/08/2013
12/06/2015
165lbs
230lbs
11% body fat
Twitter
@SeanSzymanski
Instagram
@sean_szy
What Was Your Life Like Before Your Transformation?

I was in my senior year of high school being 6'6" and weighing about 165lbs. I played basketball my whole life but when I got to high school I had 22 broken bones and 2 surgeries in 3 years all playing basketball.

After my junior year I had shoulder surgery on my right shoulder which was the end of my basketball career. So senior year I didn't play any sports I just went to the gym but didn't take it too seriously until the end of my senior year.

What Were Your Major Struggles or Challenges?

My major struggles during this transformation have been finding a way to get all the food I need to eat down to continue to bulk. In the beginning it was a lot easier because I never ate well in high school so just changing my diet slightly allowed me to put on weight fast.

But once I got to be 200lbs its a lot harder to continue to bulk having to eat over 5k cals a day.

Sean Transforms

Detail Your Workout and Cardio Plan During Your Transformation

I do high intensity weight training 6 days a week. The split is
  • Back
  • Chest
  • Arms
  • Shoulders
  • Legs
  • Repeat
I don't do much cardio because my workouts are usually a lot of volume at high intensity for one hour to an hour and a half. I referee basketball a few times a week as well so that is good cardio as well.

Detail Your Diet/Eating Plan During Your Transformation

My diet plan is simple. I eat every two hours no matter what. I increase my calories as needed to continue to bulk. I am at 5,200 calories a day right now. I get 260-300g of protein a day, 700-750g of carbs, and 100-150g fat.

Detail Your Supplement Plan During Your Transformation

I have been Sean Transforms

What Was Your Major Accomplishment, or Major Milestones?

My major accomplishments have been how much stronger and healthier I have gotten since high school. I would have never thought if you told me when I was in high school that in 2 and a half years I'd weigh 230lbs.

Detail Your 3 Biggest Mistakes

My three biggest mistakes were:
  1. Under eating in the beginning which caused me to plateau at 200lbs for a while.
  2. Not training as hard in the first few months as i do now.
  3. Not doing exercises I hated/wasn't good at in the beginning like deadlifts and barbell rows
3 Biggest Things You Learned During Your Transformation?
  1. Consistency is key.
  2. Don't worry about what everyone else is doing focus on yourself.
  3. Be patient nothing happens overnight.
Final Words of Advice for Others Looking to Make a Change?

Stay consistent you wont see changes overnight but if you stay dedicated results will start to come with time.