Body Transformation: Steven Turned His Beginner Don't Into A Do

When Steven first started hitting the gym he was able to put on the weight, just not the muscle. With a little bit of research he was able to dial it in and transform. Check out his program!

Vital Stats

Name: Steven Conn
Bodyspace: Stevenjsea1

Steven Conn Steven Conn


212 lbs


158 lbs

Why I Got Started

I started working out as a freshman in high school with the football team, but I was never training properly. I would work every muscle group five times per week, doing no cardio or maintenance of a proper diet. I fell under the common misconception that when working out, you can eat whatever you want.

However, this proved to be false when I skyrocketed to more than 210 pounds. I was discouraged that I was not getting lean and ripped like my friends, but I always had a slow metabolism so I just disregarded the thought that there was something else I could be doing.

As time went on, I got tired of being the chubby one, the one who everyone could poke fun at for being soft. I wanted to show everyone that I could accomplish something amazing; that I could change my body forever, and give myself a physique that I could be proud of.

So the summer going into my junior year, I decided I wanted to be as ripped as I had always dreamed of being. I still did not however have any real knowledge of proper training. I got on, and after reading countless articles and forum posts, I started my journey. Sure enough, through countless hours of hard work and sweaty T-shirts, I got to where I wanted to be. Of course, it was not easy, and serious sacrifices were made.

I can honestly say that it was worth it. Of course, I am not going to stop at that. Now, I have a new goal; I am trying to pack on as much muscle as possible. I do however want to stay lean as I put on size, unlike many teens. So far, this has been going great. We will see what the future holds, but I know that this is what I want to do for my entire life.

Now, I have a new goal; I am trying to pack on as much muscle as possible.

How I Did It

For the first three months of my transformation, I stopped lifting weights completely. I was running for one hour every night, and doing 10 sets of pushups, pull-ups and leg raises 4-5 times a week. My diet was very strict - low fat, with a max of 2000 calories a day.

Although this diet was difficult to follow, it did work for me. The pounds were shedding off like nothing, at a rate of about 1 pound per day. During these three months, I would allow myself one cheat meal a week, consisting of whatever it was I was craving that day.

Once November came around, I had got thin enough that I decided it was time to start building up. I started a typical beginner's bodybuilding regimen, working each body part once a week with about 4 exercises. I also brought my diet up to 3000 calories per day, and stopped worrying so much about fat.

I was counting every calorie, and only natural fats; meats, oats, nuts etc. After Thanksgiving, I noticed I was not making significant gains. I was on constantly, reading articles, workout regimens and posting threads in order to learn everything I needed to know about gaining size. I could not have done it without it.

So I started eating more without counting calories(all very clean foods), and began working each muscle group twice per week. This been working great for me, and the muscle just keeps packing on.

I started a typical beginner's bodybuilding regimen, working each body part once a week with about 4 exercises.


With Meal 2 & Before Bed:
Post Workout:


Meal 1: 7:00 AM

Meal 2: 10:00 AM

Meal 3: 1:00 PM/Pre Workout

Meal 4: 4:00 PM/Post Workout

Meal 5: 7:00 PM

Meal 6: 10:00 PM


Day 1: Back/Chest/Biceps
Day 2: Quadriceps/Triceps/Hamstrings
Day 3: Shoulders
Day 4: Back/Chest/Biceps
Day 5: Quadriceps/Triceps/Hamstrings
Day 6: Shoulders/Traps
Day 7: Rest

I perform lying leg raises every day for abs. 5-6 sets of 30-50 reps.

Suggestions for Others

Every day you train, keep your goal in mind. Remember that you are doing something that most people never even attempt to do. If you keep your goal in mind and really want it bad enough, you can accomplish anything.

Use to help you get to where you want to be. There are thousands of great people behind it willing to help you accomplish your goal. Never give up!

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