• Published: 30 March 2016
  • If you want to test the training system and start your own Captain America transformation ►►►


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    Hi, I'm Julian and I wanted to share my Captain America Freeletics Gym body transformation with you.

    All my life I've been the skinny guy. I've tried to gain muscle so many times you wouldn't believe it. I tried eating healthy and going to the gym. At some point I just stopped and accepted that my body was just not made for it.

    Now I know that no one is "made" for anything. Finally I was able to achieve my goals and become stronger than ever. If I can do it, you can do it, too! Try it out!

    If you liked the video, please like and share it to inspire others. Subscribe for more videos and follow us on Instagram: :)

    I used Freeletics Gym as my training system to create an individualized training plan for me week by week, adapted to my experience, goals and your progress. The app helped me a lot as I didn't have a lot of experience learned the barbell movements with it through guided videos, my weights were increased automatically by its coach function and I was guided through every single workout. I couldn't have achieved what I did without it.

    I haven't actually done real 1RM tests in the beginning. These are just estimations based on the weights I trained with. I found a 1RM calculator online that said that it's pretty accurate up to 10 reps so I used its estimations. If I had known the technique better and if I had been able to push myself harder, I probably could have handled more weight but I was afraid to do the movements wrong and I found it kind of scary to use weights I am not sure I can handle - especially when it comes to bench press and squats.

    I followed a very strict diet and without that, it would just not have been possible to change as drastically as I did. In general: I’m a pescetarian, that means, I don’t eat meat except for fish. I started with the Freeletics Nutrition Guide and applied the knowledge in a way that worked best for me. I will try to break it down to a few simple steps:
    1) The key is finding what works best for you and then sticking to it: The first couple of weeks I only focussed on gaining weight as that has been my biggest struggle so far. High protein and high carb diet. Lot’s of fish and seafood. My calorie intake was up to about 4000kcal/day. After a while I realized that was too much as I was gaining fat as well and went down to a high protein moderate carb diet with a little more than 3000kcal which worked way better for me. My body developed the way I wanted it to and my performance went through the roof..
    2) No alcohol, no added sugar, no processed food at all. Real foods - that’s what is the basis for everyone. Don’t eat stuff you can’t pronounce. Just don’t do it.
    3) It helps to track your calories and weigh your food. You need to know what you are eating as well as how much of it. It’s the same as for training: Doing the right exercises is the first step, programming it is the second. That's why the Freeletics Gym Coach worked for me.
    4) Schedule your meals according to your day. Your body needs to be fueled with the right nutrients throughout the day and has special needs at certain times, i.e. I always ate a banana and drank a protein shake directly (15mins max) after training as the body needs carbs and proteins to regenerate and refuel. I also precooked my food for the whole day every morning.
    5) Supplements: I took 5g of creatine and a protein shake right after each training.

    Again: If you don't take nutrition serious, it just won't work. ;-)

    :::::::::: About the Freeletics Gym Training Method ::::::::::

    Individualized. Motivating. Highly efficient. Here’s what your 100% personalized digital Gym Coach offers you:

    ► A digital personal trainer in your pocket. Get weekly training instructions. Know which workouts to do in the most effective order.

    ► Suitable for beginners and advanced athletes – workout difficulty based on your experience and current fitness level.

    ► Your goals, our guidance. A training plan completely adapted to you. Lose weight. Bulk up. Get in the shape of your life.

    Start now your journey TODAY ►

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Comments • 8 284

  • Elvis
    Elvis  1 hours back

    Ahora te falta cultura general.

    • Alfonso Ramirez Elorriaga

      18 weeks ? I think 18 months.

      • Night Don Quixote
        Night Don Quixote  19 hours back

        i really want to have muscle, but i don't know how to start

        • Animações Mais de 8 mil

          Carai mudou demais man

          • Doub
            Doub  2 days back

            you had earned 55 kg in 18 weeks without anabolics? oh yeah, sure.

            • Hungriger Hugo
              Hungriger Hugo  2 days back

              Captain Africa 😆

              • cRuBo di iusto
                cRuBo di iusto  2 days back

                you are kenye west

                • PavilloN
                  PavilloN  6 days back

                  No pain, No gain arap. zorlada gorkma

                  • Cc
                    Cc  6 days back

                    false marketing, twin brothers XD

                    • Heriberto Juarez
                      Heriberto Juarez  7 days back

                      And what's about the diet?

                      • Steve Allas
                        Steve Allas  1 weeks back

                        I confirm its true...ive tried myself training hard during 2 months and i ve already seen the result was amazing...the hardest part is the continuity

                        • Derrick Jensen
                          Derrick Jensen  3 days back

                          @Matthias Schweizer I put on a similar amount of size in about 6 to 7 months. I am naturally as skinny as he was before the training. I will admit though that it probably had a lot to do with first timer gains etc.. My workout routines involved minimal cardio, heavy lifting and low reps. Diet wise all I really did was eat 4 heavy meals per day, nothing special. I also did not use any supplements or unnatural substances etc.. Believe me I am a classic ectomorph, so if I can put on size anyone can. I would just advise that you be patient, because I sometimes did not see results for many weeks, then I would get these sudden growth spurts . I literally went from 149 lbs at 6'0 to 180 lbs. Yes... in 6 or 7 months, no B.S..

                        • Matthias Schweizer
                          Matthias Schweizer  4 days back

                          Bullshit this would take 2 years

                      • BLACK-DRAGON QUEBRA-OÇO

                        muito obrigado amigo vou seguir os teus concelhos!

                        • selenator DZ
                          selenator DZ  1 weeks back

                          and here i am watching this video while being skinny af and not doing anything about it ugh

                          • Branden Woolf
                            Branden Woolf  1 weeks back

                            greyworm got shredded

                            • scifigrl23
                              scifigrl23  2 weeks back

                              All y'all who Are complaining this isn't possible in 18 weeks haven't read the description.

                              • I want be a designer UK

                                My brother found this very helpful bc he is naturally very fit and wanted to learn how to put on mussle

                                He is 12 btw and I am 16

                                • Ramon Laise
                                  Ramon Laise  2 weeks back

                                  Meu amigo. Prático calistenia, e vendo seu vídeo, fiz a junção de suas informações e motivação para treinar, pode ter certeza, me ajudou. Obrigado pelo vídeo motivacional.
                                  Sou de Belém PA/ Brasil👍

                                  • Life love status
                                    Life love status  2 weeks back

                                    Impossible 18 week bordy is change

                                    • Abdi Twoni
                                      Abdi Twoni  2 weeks back

                                      4:03 really Kenenisa Bekele? i am from Ethiopia and i got surprised.

                                      • Michau
                                        Michau  2 weeks back

                                        I dont believe this shit, you know why? because i am going through exactly the same process right now and i see how the body responds, It takes much longer. Eventhough i do exactly what i am supposed to in order to grow, proper diet, every meal with vegetables or fruit, proper macros and so. 3 months into my bulking i added only 15 kilos to my bench press , which i am still very happy about. I am aware that some people have better genetics and some dont when it comes to weightlifting. I do not believe however that someone who looks like he just escaped concentration camp can do weighted pullups after 18 weeks of training with 40kg.
                                        Thats just a joke. Lets be real, it would take atleast a year to change as much.

                                        • Adz Win
                                          Adz Win  2 weeks back

                                          Watch my channel in 3 months

                                          • Adz Win
                                            Adz Win  2 weeks back

                                            I’m happy for you

                                            • Spencer Hamilton
                                              Spencer Hamilton  2 weeks back


                                              • Rayann Silva
                                                Rayann Silva  2 weeks back

                                                Muito legal

                                                • Adelmo Careca
                                                  Adelmo Careca  2 weeks back

                                                  Aquele cara que antes parecia o Rei caveira e depois parece antes.

                                                  • Rashad Omran
                                                    Rashad Omran  2 weeks back

                                                    Which language is this?!
                                                    Btw...this is really cheap staged ad.

                                                    • tony pellegrino
                                                      tony pellegrino  2 weeks back

                                                      Anabolizant....impossibile 18 week

                                                      • Marco Bergman
                                                        Marco Bergman  2 weeks back

                                                        how much time is it smart to train weights per week? Do you really need to take rest days?

                                                        • Christopher Michael
                                                          Christopher Michael  2 weeks back

                                                          thank you buddy i am also same situation , working over a month , still not body change. this a new hope to me

                                                          • Roman Kozlovskiy
                                                            Roman Kozlovskiy  2 weeks back

                                                            Clickbait titles he looks like he gained 30lbs of muscle

                                                            • Deer Park Farmstead
                                                              Deer Park Farmstead  2 weeks back

                                                              Deer Park farmstead

                                                              • nick kinsella
                                                                nick kinsella  2 weeks back

                                                                Damn bro what a great job! Super motivating!

                                                                • S F
                                                                  S F  2 weeks back


                                                                  • No Go
                                                                    No Go  2 weeks back

                                                                    He looks nothing like captain America yes looks good. But cmon m8 captain America is miles ahead in terms of size

                                                                    • franckdebank
                                                                      franckdebank  2 weeks back

                                                                      Hi , I stumbled on the thumbnail, any recommendations for the reverse transformation?

                                                                      • Neo WATT
                                                                        Neo WATT  3 weeks back

                                                                        how many days in a week you go on the gym?

                                                                        • mozdzierz95
                                                                          mozdzierz95  3 weeks back

                                                                          18 months ist moglich, aber nicht wochen xD

                                                                          • The Cozart
                                                                            The Cozart  3 weeks back

                                                                            I really hate protein shakes and never take them but for cases like this (skinny af) mass gainers will really help

                                                                            • Rudi Ruskendi
                                                                              Rudi Ruskendi  3 weeks back

                                                                              Pijat jakarta 081291718144 makasih buat pegal abis ngym

                                                                              • Can we get 500 subs BoIs

                                                                                He literally went from Kevin Hart to Drake

                                                                                • Dr.Manoj Gupta
                                                                                  Dr.Manoj Gupta  3 weeks back

                                                                                  आज के प्रतिस्पर्धा के दौर में एक प्रभावी व्यक्तित्व बहुत मायने रखता है। आकर्षक शरीर किसी को भी अपनी ओर खींच सकता है, जिसके लिए शरीर का फिट रहना बहुत जरूरी है। देखा गया है कि मोटापे के साथ-साथ शरीर का दुबलापन व्यक्तित्व को बुरी तरह प्रभावित करता है। खासकर, युवाओं में यह एक चिंता का विषय बन चुका है। लगातार कोशिस
                                                                                  से वजन जरूर बढ़ जाता है । nice article

                                                                                  • Arun Ambrose 999
                                                                                    Arun Ambrose 999  3 weeks back


                                                                                    • Slavic 81
                                                                                      Slavic 81  3 weeks back

                                                                                      Er redet doch auf Deutsch dat logic!

                                                                                      • your buddy
                                                                                        your buddy  3 weeks back

                                                                                        Great video

                                                                                        • Florian Haffner
                                                                                          Florian Haffner  3 weeks back

                                                                                          Another one of these miracle transformations in a ridiculous short period of time. When will people stop this scam bullshit

                                                                                          • Zilong
                                                                                            Zilong  4 weeks back

                                                                                            I will replace Steve Roger😎

                                                                                            • Officalguri0653 Youtuber


                                                                                              • Alex Dorofeyev
                                                                                                Alex Dorofeyev  4 weeks back

                                                                                                ego lifter. you went up in weight with trash form.