Body Transformation: Growing Gaunt-let
WEIGHT 125 lbs
BODY FAT 9%
WEIGHT 160 lbs
BODY FAT 7%
Why I Decided To Transform
Insults were thrown at me day after day for the better part of my early teenage years. I was fed up with girls not being attracted to me, but even worse, being stronger than me. I had the confidence of a doughnut (probably because that's all I ate). It wasn't until I met my workout partner and my best friend that I finally got serious about working out.
As soon as I got the smallest taste of results, I was completely addicted. I poured my soul into the research of nutrition, training, and supplementation. Girls began to stare and guys began to wish they had what I have. The same guys who made fun of me shut their mouths.
How I Accomplished My Goals
I credit my success to my best friend, Jordan, who competes with me to push our limits. If he goes for one more rep, I go for two. If he wants to run another mile, I push myself to run two more.
The constant competition made us better friends and gave us a training edge over most people our age.
There are days when I'm sick of going to the gym, but I refuse to let my workout partner down. With his help, I'm able to break through mental barriers and better myself each and every day.
Supplements That Helped Me Through The Journey
As a typical hard gainer, I struggled to gain weight for months, if not years. When I discovered supplementation (whey protein and mass gainers) I finally began gaining size. I'm a strong believer in multivitamins and fish oil to cover any nutrient deficiencies throughout the day.
1 1/2 scoops
Diet Plan That Guided My Transformation
I rotate between two separate meal plans. Because many teens are looking for size, I posted my bulking phase. I aim for 3,000-4,000 calories a day and eat very clean. I balance all three macronutrients and don't believe in high protein or high carbs.
My carbs during breakfast and post-workout are fast-digesting simple carbs. For all other meals they're comprised of sweet potatoes or brown rice. For protein, I stick to turkey, chicken, fish, and the occasional steak.
I also try to make my first three meals higher in carbs and my last three higher in fats and protein. For Meal 6, I eat whatever I've been craving that day. I reward myself for a great workout and a great day with ice cream and a brownie.
Training Regimen That Kept Me On Track
I take my time in the gym. I don't rush or worry. I try my best not to sweat. When I'm training, I lift hard for every set, rep, and movement. I live by the mentality that form and "smart-lifting" always conquer amount and intensity. Every workout, set, and rep has to be precise to your ultimate goal.
I take 2-3 minutes between sets. That's proven to give me the most size and strength for each set. My entire workout revolves around a basic, compound movement. I rotate my training like my diet with one bulking phase and one maintenance phase.
During my bulking phase, I modified the "Ready, Set, Grow!" workout that I found on Bodybuilding.com. I lowered the reps to avoid injury, but increased the weight. I also changed the compound moves that were used.
This is a barbell only workout plan and should not be followed for more than 3-4 weeks.
Decline Crunch (Weighted)3 sets of 25 reps
Decline Oblique Twists (Weighted)50 sets of 25 reps
What Aspect Challenged Me The Most
I struggled with my diet for the longest time. Most people think eating healthy is the hard part. For me, it was the complete opposite. I thought I could gain weight by cutting out fat, bad food, and sticking to chicken and rice.
I thought I could gain weight by eating around 2,000 calories and running nearly five miles a day. It wasn't until I talked to a weightlifting coach at my school that I realized I needed to embrace macronutrients and cut out processed, sugary foods.
My Future Fitness Plans
I'm planning to join the Army and become a combat medic. From there, I'd like to get a degree in exercise physiology or athletic training.
Fitness has become a huge part of my life. I desperately want to help and direct other highly motivated weightlifters.
Suggestions For Aspiring Transformers
Here's my advice to young skinny guys looking to pack on some size and muscle:
- You don't grow in the gym, you grow in kitchen. So get cooking!
- Don't kill yourself in the gym. Slow your roll.
- Stop overtraining. Everybody does it at some point. Know your limits.
- Let grow of your pride. Smart lifting is better than heavy lifting.
- Pour your soul into working out. The more you know the more you'll be motivated.
How Bodybuilding.com Helped Me Reach My Goals
Bodybuilding.com provides quality supplements that I can rely on. The training programs and with a library of articles is amazing. I spend about an hour a day on this site researching and learning as much as possible.
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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Gained 35 Lbs but didnt grow a inch taller in 3 years. LOL but seriously these weekly articles are getting pretty bad. I mean sometimes im like wow im motivated!!..other times I laugh at the gross over estimation of BF levels....BRB I can almost see my abs...must be 7% BF
"I take my time in the gym. I don't rush or worry. I try my best not to sweat. When I'm training, I lift hard for every set, rep, and movement. I live by the mentality that form and "smart-lifting" always conquer amount and intensity"
I do not agree with what he said here, intensity with good form is key imo
"fat is my friend" "I don't believe in high protein or high carb"
Then you do the typical high protein/carb low fat six meal a day diet? If you eat more fat just tell us, don't try to look like you have the perfect diet. Does bb.com even review these?
I'd venture that you're closer to 11% bf or more, but still that's perfectly fine. Too many people think they have to be under 10% to be "cool" or whatever.
Maybe put some weight on the bar too, and do more than two exercises. You seem really concerned with over-training, but you could easily double what you do and be fine if you actually eat 4000 cal a day.
Over-all you're keeping to your program and staying in the gym so keep it up, I'd suggest doing a little research though.
Lower weight, increased reps reduces injury risk.
Also, 35lb in 3 years over a critical growth period isn't really impressive. I went from 6'2" 160 to 6'3" 215 in three years (15-18) and I still feel I have a long way to go.