How I Transformed My Body in 12 Weeks [Entirely At Home]

[@katherinek2709]

I love that Brendan was kinda the on-demand fitness guru in this. Nice evolution for the channel and it make me smile having seen the hard work he puts into his challenges

[@bismarchiavelli]

I really wish we got to see a couple of your common workouts (broken down by exercise, sets, and reps) and common meals (b/l/d with macros). Next time hopefully!

[@GoalGuys]

Might do a follow up with more detail if enough people are interested!

[@blurontree]

Goal Guys Definitely interested!

[@ChristianThueringer]

Interested

[@logarth]

Yes please

[@ryanloughead669]

@@GoalGuys please!

[@grahamfinlayson18]

This channel is simply superb. The reason? Because it’s realistic as hell for the “average” person. Absolutely fantastic. Thank you for the content.

[@ValhallaStrongTT]

This is so uplifting as I have struggled by starting and quitting. I have started again and it's been going on 2 months, my diet now is my set back.

[@BruceLeroyUK]

How are you getting on?

[@philonhands5126]

Try investing in gymnastics rings. Best equipment for training the entire upper body.

[@danielmladenow222]

It makes normal pushups feel like a joke

[@philonhands5126]

@@danielmladenow222 Jep

[@ENTRIFICE]

I agree completely. I'm about to go train on mine. They change the game completely, they are cheap as hell, and you can hang em anywhere.

[@GoalGuys]

Could be fun!

[@taboblue9688]

You have no idea how long I've been waiting for a new video. It's like a can't go 2 weeks without watching goal guys😂

[@xxkk1821]

Please add your routine/workouts/meal plans. I would love to try this!

[@AFlexibleGamer]

Glad to see cam getting some gains, good stuff guys.

[@GoalGuys]

Thanks mate!

[@thomasrivet5494]

Body fat: 247%? Guessing that's a typo? Very well done, and love the editing. Looking forward to your future videos!

[@Ericliaoo]

Congratulations! Very solid transformation! Imagine what you could've done with access to the gym?!

[@GoalGuys]

Excited to get back into a gym hopefully soon and start incorporating some weighted compound exercises!

[@Ericliaoo]

@@GoalGuys excited to see that transformation video when it's out

[@Mr_Marker]

Where are the facepulls!!! (Jeff knows you are avoiding them)

[@Krabzi]

Where are the fake weights you mean?

[@rosieboughton5353]

Can a hard gainer do a 5x5 workout. The basics. Bench, deadlift. Ohp. Pull up. Squats. With a heavy weight and see what would happen. I feel that the 1-8 rep range would work better then the 15-40 rep range for both strength and hypertrophy.

[@barlotardy]

Narrator: "I've been skinny my whole life..." Half the audience: "Screw. You."

[@Nik.No.K]

Whether you’re too thin or too fat feeling unhappy about your body sucks for everyone but the good thing is that anyone can do something to change that

[@brownie6933]

@@Nik.No.K yes we understand skinny people have problems putting on mass but who wouldn't feel pissed if a fitnees/fatloss channel made a vid about adding weight...wouldn't you feel betrayed If a bulking channel started making fatloss vids while you're skinny😂

[@Nik.No.K]

@@brownie6933 umm not at all? Everyone has different fitness goals so no I don’t expect any channel to cater only to what I want...

[@brownie6933]

@@Nik.No.K ok

[@nukkaza4863]

Howa Brendans arms, and post Cam looks so good, 👍🏽 good job guys

[@VictorDo]

This is the video I've been waiting for.

[@VictorDo]

Also keep us updated on your training!

[@wilsonw02]

Great work man! Your arms and chest got way bigger! When you can get back into a gym I recommend switching to the “ strong lifts 5x5” program. It’s is a simple full body strength program. I used it when I started lifting . When I started I was about 115lbs and now I sit around 180-190 ( 5’7 ) so I know how much of a pain in the ass it is to put on mass. Keep it up!

[@chickenduke2897]

Proud of my man for never giving up

[@barinfaleye4438]

Great video! Have been doing my own quarantine workouts and they have been challenging too. Love the channel and can't wait to see more!!

[@tylerdabsalot3958]

Guys for two weeks I worked out with friends on the Chile ting two week shred. I was 158 for 13 years old and am now 147 I lost 11 pounds. So if any of u are losing hope from staying at home and not the gym, I got toned and lost weight just from some hiit and strength training at home

[@LizaFitness]

You are in the right track brother. I know exactly what you mean. I was skinny too. You made a remarkable progress. Keep pushing.

[@loosegoose2466]

Well done, terrific result

[@JustenHarden]

I love your channel and demeanor, man. Cheers to your progress!

[@violetdrool]

Would love if you posted some of your workout/meal plans!

[@sandorkocso1798]

i'm sooooooooooo glad you're still vegan. i saw your video on that from a few years ago and it stuck with me while i was transitioning :) never give up

[@derek8538]

great job dude!

[@jawadkazmi5327]

Nice one bro. Looking great. Very good advice

[@alexjacob3735]

If you don't have any equipment you can use a back pack and put books in it. Works for exercises like pushups, Russian twist, squats, and lunges

[@mohantyshekhar5]

Man.... goal guys u really are doing a great job... your content has always been undoubtedly great.. but the way u present, film, back it up with enough research and opinionate.... It always hits the right spot.🙂

[@Isee-vn4go]

Massive! huge improvement and so quic!

[@dareyes3366]

When Gyms open, you should try Greg Doucette's cookbook AND training plan. That would be a badass video!!

[@marwane3296]

6:29 Just some feedback. You miss-typed and put 247% body fat.

[@nirigjellerud3273]

Shure it was misstypr?

[@ThomasThough]

**BEEFED**

[@BandurM]

"I'm a bit surprised by how much fat I gained"

[@GoalGuys]

Whoops! Meant 27% at the end

[@thecadehansen]

I’m so happy to see the Goal Guys using my workout series

[@Sploads]

that transformation is crazy, great fuckin work lad

[@101kingsfan]

We need another 12 week transformation video. You’ll see a huge difference

[@furdiebant]

Good stuff - well done

[@simongaschler5251]

06:32: Well, 247% bodyfat is... well...

[@GoalGuys]

Whoops!

[@nartapok]

Me irl

[@ubsra6411]

@@GoalGuys are you sure your dexa scan was right? You definitely didn't look 24% in the original photo, nor did you look 27% in the second photo.

[@ImReadyD151]

Brooo you look amazing. Great job!

[@vikramjod5676]

Love you sir from India Best content ever you Video gives me motivation.....

[@askingwhy123]

There's no point in adding that many additional calories. As Dr. Greg says, "Maingain" by adding 250 calories and save yourself the cut.

[@ilirsulejmani7050]

SomeAssemblyRequired Who is Dr. Greg and can you elaborate on this? I always gain a bunch of fat during a bulk and want to stop doing that.

[@benkarp8817]

@@ilirsulejmani7050 greg doucette. his youtube channel has a ton of good info

[@jyseninthecloud]

What an incredible achievement! Well done ;) very inspired.

[@alexburton5064]

Your so good at committing to the goals you wand well done 👍

[@michaelcharach7447]

Great video

[@aidanm9543]

Woah. Nice job!

[@karinasouder7006]

Looking good bro good job

[@csum2125]

u should make a video on improving ur posture

[@helloworld-vq9gq]

Who's also skinny and related in the introduction :

[@DeuteriumGames]

I'm skinny fat (basically high body fat, low muscle mass, skinny legs and arms that look normalish if I wear clothes)

[@jn-xq2cb]

@@DeuteriumGames gotta put on some muscle mate!

[@terrycellokord7705]

No haha just no xD 😂

[@flybeta]

Don't give up is the biggest thing some things you might be bulking on provide very little nutrition such as taco bell. Your probably going to have to learn to cook. Started at 115lbs or so now I'm at a comfortable 165 bulking I've topped at about 180. Join a gym with some strong people don't be afraid of deadlifting or bench pressing & squatting your compounds are your mass builders. Throw some fun stuff in there like farmers walks don't cave in to average strength standards (like the average gym goer)

[@sidew8ys]

i watched this video solely because of that

[@ImReadyD151]

Do you have anywhere you posted some of the recipes you used? That food looks tasty

[@sonnyscott7338]

Man looks buff

[@expecttheunexpected8070]

Leta just be clear. This guy does not need any weights. Maybe some weight on his back for push ups (but i doubt it) and a pull up bar with resistance band.

[@KyCandicee]

awesome job

[@NetanelColish]

Inspirational

[@TheOtherGuy021]

I clicked faster than . . . Well fast really fast

[@kenoaichinger6314]

Click faster than Last time

[@taboblue9688]

Clicked faster than my poop😂

[@LookOuch]

@@kenoaichinger6314 coach greg

[@shomcotter]

That's amazing! Well done! :-)

[@indranil0657]

The only things you need to know about bulking 1) Progressive Overload 2) Calorie Surplus for a weight gain of 2-3 pounds a month 3) Protein minimum of 0.8g/lb of bodyweight

[@GhostInspired]

If only you stuck to the correct difficulty of exercise to stay within hypertrophic parameters... You may have seen even more gains! Also.... with your smaller frame and young training age your body will respond quickly to stimulus and will not require such a surplus to increase in muscle mass... you are well in the realms of gaining muscle and losing fat at the same time by sticking to maintenance calories. If you tweak your maintenance calories to have enough protein (i.e. 1.7g per kg of body weight - do whatever research you want on proteins...) Then just eat whatever carbs and fats to fill the rest of the calories (they don't matter as much as you think compared to what people make out) Then train exercises that are difficult enough to stop you from going beyond 15 reps a set (i.e. 10-15 rep range) (RPE-9) - - e.g. If you can do 30 regular push ups in a set. Try 10-15 archer push ups or pseudo planche lean push ups (hands at your waist) And then repeat this concept with all body parts. Most people notice huge improvements in back muscles and back gains and not so much on the front when they first start muscle training... This is largely due to the fact they haven't the strength to do back exercises for high reps so they are forced to train in the strength to hypertrophic rep ranges. Good luck dude! Still a fun personality to watch. ^^

[@alihk2290]

Me the entire video: Where are the rows??

[@kylehawla6229]

Hope you keep the same fitness lifestyle 🔥🔥

[@Magne1]

Impressive gains, sir!

[@researcher_21c72]

You looked substantially better than your before photo.

[@teosuperman_]

Good job💯💪💯.

[@sebastiangamble9501]

Excellent video. Can you please post your workout routines. Id like to do the same at home. Thanks again for posting.

[@capriantudor6899]

Good job 👍

[@brownie6933]

It took me a minute to realise this was a different person

[@tomcar3086]

a tip for anyone trying to get fitter/gain muscle/lose weight with exercise. Make it enjoyable and sociable. Like playing basketball or football with friends as this will make it a reward to go out rather than something you dislike, and will ultimately give up

[@RedcoatGaming]

This is amazing, what a fantastic transformation. I really needed this as a motivation to sort my body out as well. I'd love to see the recipes you used for dinners and lunches, etc.

[@GoalGuys]

Thanks mate!

[@toraboranere]

I'd be cool to add metric units to measurements, I hate to keep stopping video to convert those to metric

[@yashisawsome]

There's no way that figure is right, how can he be 24%+ body fat? He definitely doesn't look like it

[@katherinek2709]

Skinny fat is real. It's actually arguably as dangerous as more blatant obesity because people don't realize they have a problem... Plus guys carrying weight better... Grrr

[@zandrak98]

The method that he used to test body fat also accounts for intramuscular fat, not just subcutaneous... So the value is significantly higher than using calipers

[@MSloCvideos]

Dexa is much more inaccurate than people think.

[@michaelnewton1754]

He doesn't have lots of fat... But he also doesn't have much muscle. So 24% isn't that unexpected. If he had more muscle, with the same total lbs of fat, his % would be lower.

[@frankb5728]

@@katherinek2709 no it's not... that level of fat is nowhere near as dangerous as blatant obesity, he's not overweight. fat is necessary and people often believe that anyone with abs is below 10% bodyfat, most people undershoot by a gross amount. That's not even taking into account that most methods to measure fat are not very accurate.

[@predragradinovic8532]

6:34 I thought you have there some new hairstyle.

[@MrYeung-nz4pw]

You should incorporate supersets as you progress

[@JaredCollins87]

Very impressive.

[@tktserapio]

pls let this transformation be permanent

[@Blue_Wizarded]

I've been hitting 5x5 compound lifts since march

[@J_ReidExpress]

Awesome video... I’m an ectomorph as well... I know the goal was to gain mass, but is it possible to add the workout plan you followed... great gains sir!!! Consistency is key...

[@h_wavey7006]

What was the workout routine?

[@nikitasidoryuk852]

Bro those shoulders look way better! Shoulders are the key to looking big. Good job homie

[@NetanelColish]

WOW.

[@moart87]

Did you focus on improving your posture specifically?

[@21ssg82]

That’s actually impressive

[@Shoz3344]

Amazing video as alwasys! That was really inspiring. I'm also the type of skinny guy and I want to chance that. And the the results for 12 weeks are pretty dope. Are you planning to continue the workout sessions?

[@GoalGuys]

Yeah! Hopefully I can get back into a gym soonish, and try to vary what I'm doing!

[@jcf8880]

Bruh when his brother came in , that’s how he should of been working out since the start lol

[@nishadck3680]

Believable

[@MeetLeAnne]

I really like your channel! Your results are stunning. Where did you go to find these meals? Also, where did you find your workout program? I want to start a 12 week quarantine program, and I cannot spend a ton of $$ on expensive apps.

[@tanizaki]

He got fatter. That is stunning to you?

[@rajivshah9193]

Can you share recipes for workout?

[@Jord00000]

Can you do a cutting challenge this would be very interesting to see

[@fabricioe274]

Can you release some of the exercise routines if possible

[@NetanelColish]

COOL!

[@Primape92]

The matter of bulking, cutting and making physique the primary focus in general is not directly related to sports specific/performance training is it? I mean like jumping higher, running faster etc?

[@jordancooperlalala]

"I've been skinny my whole life. I wanna change that." It will happen when you hit 30. Don't worry.

[@manneman06]

Nice piano! Play it sometime?

[@baoparty]

How come you have a New Brunswick Bball training jersey? Aren’t you guys from TO and now living in BC?

[@MillennnialGod]

how do you determine how much you need to eat in a day?

[@tyson7687]

This was a thirst trap if I've ever seen one and I'm in!

[@GoalGuys]

These progress photos can be used for more than one purpose 😂

[@wooiewowwhoowewewe5714]

Hey, what was your routine?

[@Nik.No.K]

Man I’ve been working out since the beginning of the year and I haven’t seen anywhere close to the results you got in just 12 weeks. I always watch these transformation videos and wonder if I’m doing something wrong or just have terrible genetics...

[@Nik.No.K]

luis Mut-Tracy while I have improved my diet a lot and actually lost almost 50lbs I definitely still have a long way to go in this aspect. I’ve been a sugar addict for my whole life and working in a convenience store, constantly surrounded by temptation hasn’t helped at all. However I’ve recently gotten a much better job and put in my two weeks there so I know that’s going to help a ton. When I’m at home I eat pretty well. It’s just when I have to work that all I can think about is food. Overall like I said I have had a pretty huge transformation this year but now that I’m thin my next goal is to put some muscle on my frame and this has been much more difficult than losing weight. Anyway I appreciate the reply, now that I’m not spending half my waking hours surrounded by junk food I know it’ll be easier to improve my diet and I think I’m doing pretty well already with my workouts. I’m committed to this in the same way I was to losing weight so I’m going to do what it takes to get the results I’m looking for. It’s just sometimes frustrating to see people transform like this in just a few months

[@LA-km5ju]

@@Nik.No.K you lost 50 pounds which is a fairly large weight loss, if you gained muscle you probably lost even more fat, your transformation is likely better than you think.

[@Nik.No.K]

L A appreciate it. Yeah I went from being super thin and under weight for most of my life to gaining 70lbs out of nowhere. Then I started working out, lost 50 and probably gained a good ten pounds of muscle. Most people who looked at me would probably say I’m skinny but my arms and chest are huge compared to what they used to be!

[@LA-km5ju]

@@Nik.No.K that's great man I'd be very happy with that kind of result

[@BruceLeroyUK]

@@Nik.No.K how are you getting on, bro?

[@idk.6306]

How heavy were the dumbbells u were using?

[@claytonweyl4135]

It's so peculiar to me, having seen a lot of bodybuilding and bulking content in my quest to get big, to see your grocery list be completely vegan. I'm very impressed with your results.

[@GoalGuys]

Yeah, I eat almost entirely plant based, so I had to be pretty deliberate about meeting my calorie and protein targets. Wasn't too bad though.

[@vincent-xp2jf]

24% bf at 132 body weight ?? how is that possible

[@ms3ben]

Low amount of muscle on a relatively svelte frame, that's how. It's quite common. A consistent progressive resistance program and protein will help this.

[@shiwhuang1253]

been watching this youtube channel here and there and i just now notice this channel is running by two dudes not one

[@CoachDinoMasson]

Nice job man on gaining muscle. For fat you'll find how to tweak your diet. It's only the beginning. Now do that for the next 10yrs and you'll be amazed at how your body will be. Cheers man!

[@GODLOVERBAM]

As someone who struggled with being very skinny growing up, and had to work really hard for years to put on muscle and size, I appreciate how quickly you did this!