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Body Transformation: Lean, Mean, Teen Machine!
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AGE 19
HEIGHT 6'0" WEIGHT 190 lbs BODY FAT 15% |
AGE 19
HEIGHT 6'0" WEIGHT 170 lbs BODY FAT 8% |
Why I Decided To Transform
I started lifting shortly after high school because I wanted to look good with my shirt off and not be embarrassed come summer time. Ever since I started going to the gym with my friends, I've been hooked.
It took time to see results, but I love it and know it was worth it.
How I Accomplished My Goals
I knew I had to start eating better, so I started watching what I ate and cut out all junk food. At first, I didn't really know how to go about my goal, but over time I picked up lots of advice from friends and Bodybuilding.com that really helped me find and lean about exercises and supplements.
Supplements That Helped Me Through The Journey
With Meal 1 and 4
ON Gold Standard 100% Whey
1 serving
Pre and Post-workout
Diet Plan That Guided My Transformation
Meal 1
Eggs
4
Oats
50g
-
ON Gold Standard 100% Whey
1 serving
Meal 2
Fruit
1 cup
Peanuts
1/2 cup
Meal 3
Rice
1 1/2 cups
Chicken Breast
1
Mixed Vegetables
1/4 cup
Meal 4
Yogurt
1/2 cup
Berries
1/2 cup
-
ON Gold Standard 100% Whey
1 serving
Training Regimen That Kept Me On Track
Day 1: Chest
Barbell Bench Press - Medium Grip
1 warm-up set of 20 reps, 4 working sets of 10 reps
Incline Dumbbell Press
3 sets of 12 reps
Butterfly
3 sets of 12-15 reps
Decline Barbell Bench Press
3 sets of 8-12 reps
Day 2: Arms
Barbell Curl
4 sets of 15, 12, 10, and 8-9 reps
Lying Triceps Press
3 sets of 8-12 reps
Seated Dumbbell Curl
3 sets of 12, 10, and 8 reps
Triceps Pushdown
3 sets of 12, 10, and 8 reps
Preacher Curl
3 sets of 12, 10, and 8 reps
Day 3: Legs
Barbell Squat
4 sets of 15, 12, 10, and 8 reps
Leg Press
4 sets of 16, 12, 10, and 8 reps
Seated Calf Raise
4 sets of 25, 20, 15, and 12 reps
Leg Extensions
4 sets of 12-20 reps
Dumbbell Lunges
3 sets of 12 reps
Day 4: Rest
Day 5: Back/Shoulders
Dumbbell Shoulder Press
4 sets of 12, 10, 8, and 6-7 reps
Seated Cable Rows
3 sets of 8-12 reps
Reverse Flyes
3 sets of 15, 12, and 10 reps
Wide-Grip Lat Pulldown
3 sets of 8-12 reps
Day 6: Cardio/Abs
Jogging-Treadmill
40 min
Oblique Crunches - On The Floor
3 sets of 40 reps
Cable Crunch
3 sets of 20 reps
Flat Bench Lying Leg Raise
3 sets of 20 reps
Air Bike
3 sets to failure
Day 7: Rest
What Aspect Challenged Me The Most
It was really hard at first to eat healthy and give up junk food, but I got used to it and feel better after not eating them for awhile.
My Future Fitness Plans
I'm hoping to get in good enough shape to do some modeling, but my overall plan is to maintain and continue this healthy lifestyle.
Suggestions For Aspiring Transformers
Find what works for you and don't think too hard about it when it comes to dieting. Stick to the obvious, avoid bad food, and eat healthy.
You must stay consistent at the gym. Get a good workout plan and go with it.
How Bodybuilding.com Helped Me Reach My Goals
I'm always motivated by the We 'Mirin articles. Seeing so many people in such good shape with great success stories is always a good motivator.
Start Your Own Transformation Today
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19 Comments
Showing 1 - 19
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19
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- 1
- Follow This Discussion by:
- Body Stats
- ht: 5'11"
- wt: 195 lbs
- bf: 13.0%
ironmanism07
That too has always been my goal..to walk the beach without a shirt. Hehe especially being summer all year long here on Guam..awesome transformation dude!
- Body Stats
- ht: 5'6"
- wt: 165 lbs
- bf: 17.0%
benchboss17
Bro, I'm from the states, but lived in Saipan for two years! haha
- Body Stats
- ht: 6'0"
- wt: 174 lbs
- bf: 13.0%
- Body Stats
- wt: 165 lbs
btr1208
Drives me crazy when they throw these ridiculous bf%'s out.. If this dude is 8% I must be 4%.
Awesome transformation nonetheless!
- Body Stats
- ht: 6'0"
- wt: 225 lbs
- bf: 10.0%
- Body Stats
- wt: 165 lbs
- Body Stats
- ht: 6'0"
- wt: 225 lbs
- bf: 10.0%
Spoonz25
I've noticed that it depends what instrument is used to determine bf%. They have the digital instruments that can determine body fat then they have the calipers. Using the two different methods are probably going to give greatly different results.
- Body Stats
- ht: 5'10"
- wt: 175 lbs
- bf: 8.1%
jpstanton
Seriously, I hate that about these articles. Bodybuilding.com needs to do some fact checking. You don't need an instrument to determine that he's not 8% body fat.
- Body Stats
- ht: 5'11"
- wt: 175 lbs
- bf: 10.0%
- Body Stats
- ht: 6'0"
- wt: 169 lbs
- bf: 25.0%
- Body Stats
- ht: 6'3"
- wt: 206.8 lbs
- bf: 11.9%
- Body Stats
- ht: 5'8"
- wt: 162.8 lbs
- bf: 10.0%
JamesSinclairr
Thanks everyone one the feed back especially from the guys commenting about the bf % i always wondered what i was but i never had it measured so thanks!
- Body Stats
- ht: 6'0"
- wt: 175 lbs
- bf: 10.0%
- Body Stats
- ht: 5'8"
- wt: 162.8 lbs
- bf: 10.0%
JamesSinclairr
i had used a caliper and as far as they go i never found them to be to accurate, so i got some opinions from some people
- Body Stats
- ht: 6'0"
- wt: 175 lbs
- bf: 10.0%
acedogfreak
Similar goal here. I hope to become fit and stay that way, you are really inspiring! I find it great that someone my age can do this!
- Body Stats
- ht: 5'3"
- wt: 139 lbs
- bf: 23.0%
- Body Stats
- ht: 5'11"
- wt: 168 lbs
- bf: 16.0%
- Body Stats
- ht: 5'11"
- wt: 168 lbs
- bf: 16.0%
- Body Stats
- ht: 6'3"
- wt: 202 lbs
- bf: 13.6%
Showing 1 - 19
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19
Comments
- 1
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