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

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  • Опубліковано 10 сер 2020
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    To use my time in quarantine I wanted to see if I could transform my body in 12 weeks with an at quarantine home workout plan. This is my quarantine workout and the process of how it transformed my body in 12 weeks. If you want to see more fitness videos and transformation videos make sure to subscribe and click the like button. Hope you enjoy my 12 week body transformation!
    Have a great week guys! Cheers.

КОМЕНТАРІ • 298

  • @katherinek2709
    @katherinek2709 3 роки тому +98

    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

  • @barlotardy
    @barlotardy 3 роки тому +371

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

    • @Nik.No.K
      @Nik.No.K 3 роки тому +28

      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
      @brownie6933 3 роки тому +3

      @@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
      @Nik.No.K 3 роки тому +4

      @@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
      @brownie6933 3 роки тому +1

      @@Nik.No.K ok

  • @bismarchiavelli
    @bismarchiavelli 3 роки тому +105

    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!

  • @barinfaleye4438
    @barinfaleye4438 3 роки тому

    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!!

  • @grahamfinlayson18
    @grahamfinlayson18 3 роки тому +6

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

  • @JustenHarden
    @JustenHarden 3 роки тому

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

  • @taboblue9688
    @taboblue9688 3 роки тому +2

    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😂

  • @suiciderun1
    @suiciderun1 3 роки тому +1

    Love this video! Thank you!

  • @ValhallaStrongTT
    @ValhallaStrongTT 3 роки тому +2

    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.

  • @LizaFitness
    @LizaFitness 3 роки тому

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

  • @philonhands5126
    @philonhands5126 3 роки тому +84

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

    • @danielmladenow222
      @danielmladenow222 3 роки тому +8

      It makes normal pushups feel like a joke

    • @philonhands5126
      @philonhands5126 3 роки тому

      @@danielmladenow222 Jep

    • @ENTRIFICE
      @ENTRIFICE 3 роки тому +5

      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
      @GoalGuys  3 роки тому +5

      Could be fun!

  • @wilsonw02
    @wilsonw02 3 роки тому

    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!

  • @xxkk1821
    @xxkk1821 3 роки тому +2

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

  • @derek8538
    @derek8538 3 роки тому +1

    great job dude!

  • @jawadkazmi5327
    @jawadkazmi5327 3 роки тому

    Nice one bro. Looking great. Very good advice

  • @mohantyshekhar5
    @mohantyshekhar5 3 роки тому

    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.🙂

  • @jyseninthecloud
    @jyseninthecloud 3 роки тому

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

  • @Isee-vn4go
    @Isee-vn4go 3 роки тому

    Massive! huge improvement and so quic!

  • @thomasrivet5494
    @thomasrivet5494 3 роки тому +6

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

  • @alexburton5064
    @alexburton5064 3 роки тому

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

  • @nukkaza4863
    @nukkaza4863 3 роки тому +1

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

  • @AFlexibleGamer
    @AFlexibleGamer 3 роки тому +3

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

  • @VictorDo
    @VictorDo 3 роки тому +2

    This is the video I've been waiting for.

    • @VictorDo
      @VictorDo 3 роки тому

      Also keep us updated on your training!

  • @thecadehansen
    @thecadehansen 3 роки тому

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

  • @ImReadyD151
    @ImReadyD151 3 роки тому

    Brooo you look amazing. Great job!

  • @violetdrool
    @violetdrool 3 роки тому +2

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

  • @loosegoose2466
    @loosegoose2466 2 роки тому

    Well done, terrific result

  • @shomcotter
    @shomcotter 3 роки тому

    That's amazing! Well done! :-)

  • @furdiebant
    @furdiebant 3 роки тому

    Good stuff - well done

  • @N1CKczemN1CK
    @N1CKczemN1CK 3 роки тому

    Great job dude

  • @Ericliaoo
    @Ericliaoo 3 роки тому +6

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

    • @GoalGuys
      @GoalGuys  3 роки тому

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

    • @Ericliaoo
      @Ericliaoo 3 роки тому

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

  • @Mr_Marker
    @Mr_Marker 3 роки тому +35

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

    • @Krabzi
      @Krabzi 3 роки тому +2

      Where are the fake weights you mean?

  • @aidanm9543
    @aidanm9543 3 роки тому

    Woah. Nice job!

  • @chickenduke2897
    @chickenduke2897 3 роки тому

    Proud of my man for never giving up

  • @Sploads
    @Sploads 3 роки тому

    that transformation is crazy, great fuckin work lad

  • @vikramjod5676
    @vikramjod5676 3 роки тому

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

  • @rosieboughton5353
    @rosieboughton5353 3 роки тому +2

    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.

  • @michaelcharach7447
    @michaelcharach7447 3 роки тому

    Great video

  • @ImReadyD151
    @ImReadyD151 3 роки тому +3

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

  • @sebastiangamble9501
    @sebastiangamble9501 3 роки тому

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

  • @simongaschler5251
    @simongaschler5251 3 роки тому +34

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

    • @GoalGuys
      @GoalGuys  3 роки тому +5

      Whoops!

    • @nartapok
      @nartapok 3 роки тому +2

      Me irl

    • @ubsra6411
      @ubsra6411 2 роки тому

      @@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.

  • @KyCandicee
    @KyCandicee 3 роки тому

    awesome job

  • @alexjacob3735
    @alexjacob3735 3 роки тому

    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

  • @Shoz3344
    @Shoz3344 3 роки тому

    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
      @GoalGuys  3 роки тому

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

  • @J_ReidExpress
    @J_ReidExpress 3 роки тому

    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...

  • @Magne1
    @Magne1 3 роки тому

    Impressive gains, sir!

  • @karinasouder7006
    @karinasouder7006 3 роки тому

    Looking good bro good job

  • @teosuperman_
    @teosuperman_ 3 роки тому

    Good job💯💪💯.

  • @dareyes3366
    @dareyes3366 3 роки тому +1

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

  • @alihk2290
    @alihk2290 3 роки тому +2

    Me the entire video: Where are the rows??

  • @kylehawla6229
    @kylehawla6229 3 роки тому

    Hope you keep the same fitness lifestyle 🔥🔥

  • @NetanelColish
    @NetanelColish 3 роки тому +1

    Inspirational

  • @capriantudor6899
    @capriantudor6899 3 роки тому

    Good job 👍

  • @MeetLeAnne
    @MeetLeAnne 3 роки тому

    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
      @tanizaki 10 місяців тому

      He got fatter. That is stunning to you?

  • @RedcoatGaming
    @RedcoatGaming 3 роки тому

    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.

  • @101kingsfan
    @101kingsfan 3 роки тому

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

  • @helloworld-vq9gq
    @helloworld-vq9gq 3 роки тому +131

    Who's also skinny and related in the introduction :

    • @DeuteriumGames
      @DeuteriumGames 3 роки тому +11

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

    • @jn-xq2cb
      @jn-xq2cb 3 роки тому +5

      @@DeuteriumGames gotta put on some muscle mate!

    • @terrycellokord7705
      @terrycellokord7705 3 роки тому +1

      No haha just no xD 😂

    • @flybeta
      @flybeta 3 роки тому +1

      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
      @sidew8ys 3 роки тому

      i watched this video solely because of that

  • @tylerdabsalot3958
    @tylerdabsalot3958 3 роки тому +1

    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

  • @sandorkocso1798
    @sandorkocso1798 3 роки тому +7

    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

  • @csum2125
    @csum2125 3 роки тому +1

    u should make a video on improving ur posture

  • @askingwhy123
    @askingwhy123 3 роки тому +25

    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
      @ilirsulejmani7050 3 роки тому

      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
      @benkarp8817 3 роки тому +4

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

  • @Primape92
    @Primape92 2 роки тому

    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?

  • @moart87
    @moart87 3 роки тому +1

    Did you focus on improving your posture specifically?

  • @marwane3296
    @marwane3296 3 роки тому +32

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

    • @nirigjellerud3273
      @nirigjellerud3273 3 роки тому +3

      Shure it was misstypr?

    • @ThomasThough
      @ThomasThough 3 роки тому +1

      **BEEFED**

    • @BandurM
      @BandurM 3 роки тому +1

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

    • @GoalGuys
      @GoalGuys  3 роки тому +1

      Whoops! Meant 27% at the end

  • @fabricioe274
    @fabricioe274 3 роки тому

    Can you release some of the exercise routines if possible

  • @21ssg82
    @21ssg82 3 роки тому

    That’s actually impressive

  • @Jord00000
    @Jord00000 3 роки тому

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

  • @baoparty
    @baoparty 3 роки тому

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

  • @Bongo4611
    @Bongo4611 3 роки тому

    What was your macro split percentages on my fitness pal?

  • @TheOtherGuy021
    @TheOtherGuy021 3 роки тому +42

    I clicked faster than . . . Well fast really fast

  • @JaredCollins87
    @JaredCollins87 3 роки тому

    Very impressive.

  • @jcf8880
    @jcf8880 3 роки тому +3

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

  • @rajivshah9193
    @rajivshah9193 3 роки тому +1

    Can you share recipes for workout?

  • @GhostInspired
    @GhostInspired 3 роки тому +3

    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. ^^

  • @NetanelColish
    @NetanelColish 3 роки тому +1

    WOW.

  • @sonnyscott7338
    @sonnyscott7338 3 роки тому +8

    Man looks buff

  • @NetanelColish
    @NetanelColish 3 роки тому +1

    COOL!

  • @MrYeung-nz4pw
    @MrYeung-nz4pw 3 роки тому

    You should incorporate supersets as you progress

  • @nikitasidoryuk852
    @nikitasidoryuk852 3 роки тому +2

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

  • @predragradinovic8532
    @predragradinovic8532 3 роки тому +5

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

  • @MillennnialGod
    @MillennnialGod 2 роки тому

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

  • @idk.6306
    @idk.6306 3 роки тому

    How heavy were the dumbbells u were using?

  • @Blue_Wizarded
    @Blue_Wizarded 3 роки тому

    I've been hitting 5x5 compound lifts since march

  • @researcher_21c72
    @researcher_21c72 3 роки тому

    You looked substantially better than your before photo.

  • @h_wavey7006
    @h_wavey7006 3 роки тому +1

    What was the workout routine?

  • @brownie6933
    @brownie6933 3 роки тому +1

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

  • @GODLOVERBAM
    @GODLOVERBAM 3 роки тому

    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!

  • @expecttheunexpected8070
    @expecttheunexpected8070 3 роки тому

    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.

  • @tomcar3086
    @tomcar3086 3 роки тому

    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

  • @Sheila_Arielle
    @Sheila_Arielle 2 роки тому

    Nice

  • @wooiewowwhoowewewe5714
    @wooiewowwhoowewewe5714 3 роки тому

    Hey, what was your routine?

  • @nishadck3680
    @nishadck3680 3 роки тому

    Believable

  • @SkilledAlpaca
    @SkilledAlpaca 3 роки тому

    Do you have your routine you performed anywhere?

  • @tktserapio
    @tktserapio 3 роки тому

    pls let this transformation be permanent

  • @toraboranere
    @toraboranere 3 роки тому

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

  • @kenbarker5946
    @kenbarker5946 3 роки тому

    Got a list of that routine to share?

  • @manneman06
    @manneman06 3 роки тому

    Nice piano! Play it sometime?

  • @GreenGainsFitness
    @GreenGainsFitness 3 роки тому

    Can you post all the meals you ate and ingredients

  • @CoachDinoMasson
    @CoachDinoMasson 3 роки тому

    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!

  • @yashisawsome
    @yashisawsome 3 роки тому +34

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

    • @katherinek2709
      @katherinek2709 3 роки тому +11

      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
      @zandrak98 3 роки тому +5

      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
      @MSloCvideos 3 роки тому +3

      Dexa is much more inaccurate than people think.

    • @michaelnewton1754
      @michaelnewton1754 3 роки тому +4

      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
      @frankb5728 3 роки тому +1

      @@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.