Transformation: Miguel Asselbergs Builds His Dream Body!

Transformation: Miguel Asselbergs Builds His Dream Body!

Transformation Stats

What Was Your Life Like Before Your Transformation?

I used to not really have dedication for anything, I never really met new people and I played a lot of games. One day I was fed up of being skinny and decided to start working out with the hope of gaining some weight.

The biggest struggle was eating enough food. It was really hard when I first started out. I wasn't used to eating a lot of food.

Detail Your Workout and Cardio Plan During Your Transformation

I begun my transformation with a 2 day split, consisting of:
  • Chest/triceps/shoulder
  • Back/biceps.
I trained abs on every training day and cardio too. I didn't train legs at this point and I did this split twice a week.

After a couple of months I started to do a 3 day split, consisting of:
  • Chest/triceps/shoulder
  • Back/biceps
  • Legs


I trained abs on every training day but I stopped cardio.

I have been going the 4 day split ever since. And after a year I started deadlifting and squatting. I only did leg press before that.

So I do a 3 day split now with either deadlift, squat or bench on each split and I do other exercises with it, but I change those up every month.

Detail Your Diet/Eating Plan During Your Transformation

When I first started I just started eating more and I didn't really count macros or calories. I just made sure I got protein.

After half a year I became more serious and started counting macros and eating healthier. More fruits, good fats. and vegetables. I have been doing this ever since.

The things I eat consist of:

  • Bread
  • Fruit
  • Yogurt
  • Pasta
  • Beef
  • Chicken
  • Peanut butter
  • Soy milk.
Detail Your Supplement Plan During Your Transformation:

I have been taking one protein shake a day since I started. I have taken creatine after a year of training but stopped with it after 2 months. I have been taking it again recently.

What Was Your Major Accomplishment, or Major Milestones?

My first major accomplishment was gaining 20 lbs of weight. It felt incredible that I had done that. Another one was getting to 180 lbs, that was my goal. Right now it is getting to 190 lbs.

I also hit 225 lbs bench for 8 reps and that was a major milestone.

Detail Your 3 Biggest Mistakes
  1. Not tracking macros when I started out, it would have really helped.
  2. Not paying attention to the mind-muscle connection, especially in my chest during the first 9 months. Since I have been doing that my chest has really grown a lot.
  3. Cutting too many calories when losing weight. My caloric deficit was too much when I did a cut and I lost some strength.
3 Biggest Things You Learned During Your Transformation?
  1. Being dedicated to things and getting things done.
  2. I learned a lot about nutrition.
  3. I learned a lot about the human body.
Final Words of Advice for Others Looking to Make a Change?

Don't wait for change, change won't come on its own. You have to make changes yourself. Get up of your butt and get things done.

I began training when I was 20 years old and I am 21 at the end of the transformation.
Previous article 10 Top 1980s Bodybuilders - Then and Now


Marc Lobliner - January 11, 2019

There is no conclusive data that soy milk will cause deleterious estrogenic effects, but if concerned almond milk is an option

Brennen Pacheco - January 11, 2019

Soy milk has an estrogenic effect, it’s awful

Brennen Pacheco - January 11, 2019

Nice attitude man, that is why you have the gains.

jeff gray - January 11, 2019

Great job, I would drop the soy milk though, keep it up!!

craig ballurio - January 11, 2019

Good job

Leave a comment

Comments must be approved before appearing

* Required fields