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Body Transformation: Mediterranean Muscles

This Maltese teen completely revamped his physique in one year. His weight loss mission turned into a muscle building pilgrimage. See how he flipped the script and got ripped!
Name: Andrew Mercieca
Email: druster02@gmail.com
BodySpace: druster02

Andrew Mercieca Andrew Mercieca
AGE 15
HEIGHT
5'4"
WEIGHT
154 lbs
BODY FAT
19%
AGE 16
HEIGHT
5'7"
WEIGHT
148 lbs
BODY FAT
9%

Why I Decided to Transform

I was always known as a chubby kid growing up and into my teens. I decided it was time for a change and started watching what I ate and exercising. I went from eating chocolate and playing computer games all day to eating healthy and jogging, but it didn't help me lose weight; I just didn't gain anymore. Everything changed when I started playing rugby and realized my fitness level wasn't acceptable.

I avoided mirrors because I didn't like the way I looked. Due to my low self-esteem and fitness level, I started researching to improve my situation. My big change happened on May 24, 2011, when my cousin told me about Shaun T's "Insanity." I started the 60-day workout and quickly saw results. Within two weeks, my weight dropped from 154 to 149 pounds. The change improved my self-confidence and I continued on the program to improve my physique for summer.

When summer arrived, I was down to 137 pounds. That's when my major transformation began and I stepped into the gym. Some of my friends worked out at the local gym and I decided to tag along. I had no clue what I was doing at first. Luckily, the gym staff was helpful and started me on full-body circuit training.

I loved the feeling of working out and decided to take my gym work seriously. After conducting research, I drafted a five-day split to prove myself to everyone. After a long journey to change my body, I finally gained traction, but I didn't want to stop there; I wanted to take my body to another level and get ripped.

How I Accomplished My Goals

I set myself on a strict training program. Sometimes I'd wake up, do 60 minutes of HIIT, jog to the gym in the afternoon for an intense workout session, and have rugby training in the evening. If I ever lost motivation, I looked at past photos that convinced me to never return to the past. The articles on Bodybuilding.com kept me motivated about my goals.

I wouldn't have been able to accomplish my goals without research. I searched throughout the bodybuilding websites and read every article and workout I could.

The best motivation was through inspiration. When my friends saw my transformation, they wanted to join in my workouts. They asked me how and I showed them. The pump in my muscles after a great workout was extremely motivating also.

Supplements that Helped Me Through the Journey
With Meal 1 and 5
Diet Plan that Guided My Transformation

I stuck with natural foods and tried to avoid sweets and chocolates as much as possible. If I had to eat food that went against my diet, I made sure to burn off the extra calories later.

Meal 1
Meal 2
Meal 3
Meal 4: Pre-workout
Meal 5: Post-workout
Meal 6
  • fish

    Fish

    6-7oz

  • veggies

    Vegetables

    1 cup

Training Regimen that Kept Me on Track

My routine is based on Jeff Seid's workout regimen, but I changed it a bit so it suited me. I warm up with a different leg exercise before each session (hack squats/squats) and work my abs four times per week right before I sleep.

Day 1: Chest
Day 2: Back
Day 3: Legs
Day 4: Shoulders
Day 5: Arms/calves

What Aspect Challenged Me the Most

Following my diet plan was, and still is, the hardest challenge.

My Future Fitness Plans

I plan to continue improving my physique. I'm currently bulking, but I'm still too young to lift super heavy weights.

Suggestions for Aspiring Transformers

Anything is possible. When faced with temptation, ask yourself, "Is this food going to improve me in any way?" Find a good routine, and stick to it. When it comes to cardio, I go with HIIT because you get a bigger return on your work.

How Bodybuilding.com Helped Me Reach My Goals

It's my main site to reference for any questions. Whenever I have any doubts, I just look up one of Bodybuilding.com's articles.

Start Your Own Transformation Today

You Could Be Our Next Transformation Of The Week


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Have you made a dramatic change either by gaining muscle of by losing all the weight you have been hoping for?

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Comments

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atfitness

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atfitness

Good Job! Keep working hard and inspiring people.

Mar 4, 2013 9:13pm | report
 
druster02

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druster02

thanks - check out my bodyspace for some more updated pics

Mar 5, 2013 2:31pm | report
bearcatt14

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bearcatt14

I'm sorry but this isn't a transformation, he just had a growth spurt! He has a good base though, add some muscle to it and keep the abs and then maybe it'll be a "transformation"

Mar 5, 2013 7:05am | report
 
Dapack

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Dapack

I disagree. Good job kid. He could have been lazy, played Xbox and eatin fast food all day like all other young kid do. Instead he took the initiative and picked up cardio and resistance training. If he keeps up that routine, when he hits his next grow spurt it's goin to be some good lookin results. Keep it up! Haters will hate

Mar 5, 2013 8:19am | report
samerym

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samerym

I growth spurt that results in weight loss?

Mar 5, 2013 8:41am | report
ArtichokeKing

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ArtichokeKing

I'd have agreed if he was 20 but the kid was only 15 when he started so give him some credit

Mar 5, 2013 9:33am | report
ArtichokeKing

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ArtichokeKing

I'd have agreed if he was 20 but the kid was only 15 when he started so give him some credit

Mar 5, 2013 9:33am | report
bearcatt14

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bearcatt14

Not disagreeing with you dapack, just didn't see how this deserved an article on here. And yes, a growth spurt that led to more muscle gain and a SIX pound weight loss.

Anyway, I'm done here. Not trying to start stuff. Good job kid

Mar 5, 2013 9:37am | report
Dapack

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Dapack

Yeah, not really a feature worthy article. Hopefully they do an update few years down the road

Mar 5, 2013 11:55am | report
druster02

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druster02

Thanks for your feedback. But i didn't only loose six pounds - i lost roughly 10 kg in fat when first starting out to drop my bf%, and then im sure i lost some more whilst also gaining muscle mass.
if it's due to growth spurts - i hope i have another one soon - kindof stuck at my current weight :/

Mar 5, 2013 2:30pm | report
Beastmode9

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Beastmode9

Great transformation! Keep up the hard work!

Mar 5, 2013 8:59am | report
 
druster02

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druster02

Thanks m8 :)

Mar 5, 2013 2:27pm | report
Mvss

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Mvss

great job

Mar 5, 2013 9:53am | report
 
druster02

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druster02

Thanks :)

Mar 5, 2013 2:27pm | report
plmcute8402

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plmcute8402

AMAZING JOB!!!! Keep training 2 more years and you can compete!

Mar 5, 2013 11:16am | report
 
druster02

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druster02

Thanks :)

Mar 5, 2013 2:26pm | report
cssrss

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cssrss

Hey give the kid some credit! Sometimes a transformation is more about the lifestyle change and the beginning of a journey than how many abs you can count on somebody's frame.

Mar 5, 2013 2:34pm | report
 
uriahsboy

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uriahsboy

Great Job!

Mar 5, 2013 3:40pm | report
 
casiino

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casiino

Yeah he's got good abs but he doesn't have a lot of bulk, still good transformation on the core

Mar 5, 2013 5:10pm | report
 
jayshooway

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jayshooway

Good job kid. I suggest changing your without routine though. If you want to get bigger then do a more well rounded routine and add alot more calories.

Mar 5, 2013 6:16pm | report
 
jeffreyvink

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jeffreyvink

great job! It's mostly what I've been going through. Your a nice example on the progress I want to achieve.

Article Rated:
Mar 11, 2013 4:06pm | report
 
  • Body Stats
  • ht: 5'10"
  • wt: 184.31 lbs
  • bf: 16.0%
superhuman01

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superhuman01

great job , keep it up

Article Rated:
Mar 16, 2013 3:21am | report
 
mtrp

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mtrp

great progress ,keep it up

Aug 24, 2013 6:13pm | report
 
Showing 1 - 23 of 23 Comments

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