Body Transformation: Assembled In Israel
WEIGHT 163 lbs
BODY FAT 20%
WEIGHT 137 lbs
BODY FAT 11%
I was one of the skinniest guys in school. I started working out at the gym in September 2011 with a purpose—to bulk up. I fell in love with the bodybuilding lifestyle. The diet, the workout program, the motivation, and everything in between are addicting.
Because I had no idea what I was doing, I did a messy dirty bulk and gained a lot of weight (40 pounds in six months), which was mostly fat. When your mom says you're fat, it's time to change. On the March 1, 2012, I decided to change my lifestyle and eat healthy for a change.
I had a pile of motivation to start. Two of my best friends, who had a history of weight lifting and dieting, helped me change my crappy lifestyle and motivated me the entire time.
I listened to every word they said (still do) and adapted it to my lifestyle. If you set your mind to it, it will happen.
I never really had a chance to experiment with supplements mostly because it is so expensive in Israel.
Changing the eating habits I picked up over the last 18 years was the hardest part. All the pizzas, burgers, and other junk food held me down. One of the main obstacles was school; it's not easy being in high school and eating healthy meals every 2-3 hours, especially with classes and exams.
This was my almost every day menu:
I use a three-day split, but work out five days a week. I use heavy weight, low reps, and short rest periods (about 30-60 seconds). I do abs every other day and cardio 2-3 times a week for 15-20 minutes if I have enough motivation after the intense workouts.
Seated Cable Rows (Wide-grip)3 sets of 6-8 reps
Preacher Curl (Close-grip)3 sets of 8-10 reps
The diet challenged me most. It's hard to get rid of old habits and eat completely different from what you're used to. The mental state is so hard. Having almost no carbs affects you physically and mentally.
I plan to compete in a couple years, but there's a lot of work to be done before I can. I want to become a trainer and work in a gym to better myself and others.
It all starts with trial and error. Try different dieting and training programs until you find a regimen your body responds best to. Set goals and don't exaggerate them. It's important to be realistic or you'll disappoint yourself constantly. Tell yourself: "I want to look like that guy" or "I want to lose x pounds/body fat."
Never quit. No matter what, don't tell yourself that you can't do it anymore. Don't take breaks for weeks or days. If you do, you won't want to get back into the routine. Never cheat yourself. It only hurts you in the end.
Bodybuilding.com helps me so much. I learned a lot from the articles and the online training programs. I mostly watched Steve Cook and currently follow the Big Man On Campus trainer, but there are so many excellent trainers like Kris Gethin, Mike O'Hearn, and Jim Stoppani.
I like using the tools like protein and carbs calculators. The post-workout shake calculator is absolute magic. BodySpace is awesome also. It lets me see the results in front of my eyes aside from the mirror.
You Could Be Our Next Transformation Of The Week
These amazing teenagers have made changes in their lives that most adults only dream about!
Age is no excuse for these over 40 women & men who have decided to feel and look young again!
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wantaripbod.hes "bod" seems to in better shape then yours and im sure with tweeks to his diet and training he'll make great gains.
Keep it up kid!
Sorry, i didnt mean to diss you. I just mean he's made good progress, and i believe he deserves this recognition.
really you do 137 for warm up? With that tiny body of yours? If you're going to run your mouth at least reap what you sew nerd. You're hardly 167 pounds. In fact i bet you're not 167 pounds whilst holding 137 pound dumbbells . Not to mention you're also not 9.2 % body fat. A nerd who lies about his body stats and runs his mouth to an 18 year old who lost a great deal of fat is a nerd indeed
Seriously man you need to work on your diet that's not right nor is that inspirational, you need to correct your diet and quick or you could pretty much say your starving your muscle formation and growth
You should do yourself a favor and starve yourself than maybe you wont be a fat *****.
im sorry you have no clue woman, you have 40% body fat and are tellign people they are wrong when you dont even know what a ketogenic diet is
@alexbmod: just because frankum has his own opinion doesn't make him a dbag? I actually agree with him. This kid says he started lifting because he was one of the skinniest guys in the school. Well idk what school he goes to but at mine 137 pounds would still make him one of the skinniest. Congrats on cutting up but this is most certainly not motivating cause 137 pounds is...well 137 pounds
weight is a number. A mirror is how you should judge yourself .
I agree with u on that I do. But when u look in the mirror and see nothing but skin and bones then that's a problem too. I don't have a problem with this kid at all, in fact I'm happy he lost fat and weight. But to feature him and boast about his success is a little too much when there are plenty better candidates to choose from.
@imtheman14, I maybe look small and skinny to you but everyone has to start from somewhere. So what if I'm not big as you, you were small sometime ago.
Btw, I'm no longer 137lbs and I'm way bigger, that transformation was 6 months ago and it was my new beginning.
I kinda wish people wouldn't put down others like that. This site is suppose to be helping others achieve their goals, inspiring and motivating them as well. Sure he didn't gain 50lbs of muscle but hey he transformed his body into one he is proud of. Good overall.