Lean And Mean At Just 17!

Sam Gonzalez got lean and mean so he could tear it up on the court and take his high school by storm at the “Mr. Muscle” competition!

Vital Stats

Name: Sam Gonzales

Email: spursfan01@hotmail.com

Bodyspace: grindinhard

Sam Gonzales Sam Gonzales

Before:

Age: 15
Height: 5'6"
Weight: 181 lbs
Body Fat: 14.5%
Waist: 34"
Thighs: 25"

After:

Age: 17
Height: 5'8"
Weight: 173 lbs
Body Fat: 10.42%
Waist: 32"
Thighs: 23"

Why I Got Started

I began wanting to lift weights to put on some muscle to gain playing time for my basketball team. I never really saw myself as being fat, but I wanted to gain muscle to improve my game, and initially for girls.

As I began my journey, I learned that cardiac failure was the leading cause of death in America, and didn't want to become a statistic.

I never really saw myself as being fat, but I wanted to gain muscle to improve my game, and initially for girls
+ Click To Enlarge.
I never really saw myself as being fat, but I wanted to gain muscle to improve my game, and initially for girls.


How I Did It

I was skeptical to ask my parents to buy me a bench press because of the ridicule of my peers. I finally got a bench and had some old dumbbells laying around.

Around the same time, my mom got me a membership to a gym, and from the first day I was hooked. I began looking up new exercises, and learning how the body functions. Later, I realized the importance of diet, and really buckled down on my eating habits to gain muscle and lose fat.

Ultimately, it is my parent's support that has gotten me this far.

I realized the importance of diet, and really buckled down on my eating habits to gain muscle and lose fat
+ Click To Enlarge.
I realized the importance of diet, and really buckled down on my eating habits to gain muscle and lose fat.


Supplements


Morning:
Post workout:
Before Bed:

Diet

I keep my carbs high if I want to gain size, and cut if I feel I'm getting too heavy. My protein is high year round, and I keep my EFA's moderate.

My diet usually looks something like this:

Meal 1:
Meal 2:
Meal 3:
Meal 4:
Meal 5: Post Workout
Meal 6:
Meal 7:

Training


Day 1: Triceps/Biceps
Warm Up
Tricep Side Stretch Tricep Side Stretch Stretching
10 min
Exercises
Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press
1 warm up set of 15 reps
3 sets of 8-12 reps
Bench Dips Bench Dips Bench Dips
3 sets of 14-18 reps (weighted)
2 drop sets of 14, 10 reps (body weight)
Tricep Dumbbell Kickback Tricep Dumbbell Kickback Tricep Dumbbell Kickback
3 add sets of 16, 12, 10 reps
Incline Dumbbell Curl Incline Dumbbell Curl Incline Dumbbell Curl
3 add sets 12, 10, 8 reps
Hammer Curls Hammer Curls Hammer Curls
3 add sets of 14, 12, 11 reps
Barbell Curl Barbell Curl Barbell Curl
3 sets of 8 reps
Day 2: Shoulders
Warm Up
Shoulder Stretch Shoulder Stretch Stretching
10 min
Exercises
Dumbbell Shoulder Press Dumbbell Shoulder Press Dumbbell Shoulder Press
4 sets of 8-14 reps
Side Lateral Raise Side Lateral Raise Side Lateral Raise
3 sets of 8-12 reps
Seated Bent-Over Rear Delt Raise Seated Bent-Over Rear Delt Raise Seated Bent-Over Rear Delt Raise
3 sets of 10-15 reps
2 drop sets of 8, 8 reps
Standing Front Barbell Raise Over Head Standing Front Barbell Raise Over Head Standing Front Barbell Raise Over Head
3 sets of 10 reps
Day 3: Chest
Warm Up
Dynamic Chest Stretch Dynamic Chest Stretch Stretching
10 min
Exercises
Incline Dumbbell Press Incline Dumbbell Press Incline Dumbbell Press
3 sets of 8-12 reps
Dumbbell Bench Press Dumbbell Bench Press Dumbbell Bench Press
3 sets of 8-12 reps
Decline Dumbbell Bench Press Decline Dumbbell Bench Press Decline Dumbbell Bench Press
3 sets 8-12 reps
Incline Dumbbell Flyes Incline Dumbbell Flyes Incline Dumbbell Flyes
3 drop sets of 10, 10, 10 reps
Dumbbell Flyes Dumbbell Flyes Dumbbell Flyes
3 drop sets of 10, 10, 10 reps
Decline Dumbbell Flyes Decline Dumbbell Flyes Decline Dumbbell Flyes
3 drop sets of 10, 10, 10 reps
Pushups Pushups Pushups
1 set to failure
Day 4: Quads/Hamstrings/Calves
Warm Up
Standing Hamstring and Calf Stretch Standing Hamstring and Calf Stretch Stretching/Jogging
15 min
Exercises
Barbell Squat Barbell Squat Barbell Squat
3 sets of 8-14 reps
Hack Squat Hack Squat Hack Squat
3 sets of 8-12 reps
Leg Press Leg Press Leg Press
3 sets of 10-15 reps
4 drop sets of 8, 10, 12, 14 reps
Leg Extensions Leg Extensions Leg Extensions
4 sets of 14-18 reps
4 drop sets of 12, 10, 10, 8 reps
Lying Leg Curls Lying Leg Curls Lying Leg Curls
3 sets of 9-12 reps
3 drop sets of 9, 8, 8 reps
Seated Leg Curl Seated Leg Curl Seated Leg Curl
3 sets of 12-14 reps
3 drop sets of 15, 12, 10 reps
Donkey Calf Raises Donkey Calf Raises Donkey Calf Raises
3 drop sets of 12, 14, 20 reps
Standing Calf Raises Standing Calf Raises Standing Calf Raises
3 sets of 18-22 reps
2 drop sets of 20, 15 reps
Day 5: Back/Traps
Warm Up
Dynamic Back Stretch Dynamic Back Stretch Stretching
10 min
Exercises
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown
4 sets of 10-14 reps
3 drop sets of 10, 12, 13 reps
Underhand Cable Pulldowns Underhand Cable Pulldowns Underhand Cable Pulldowns
3 sets of 10 reps
Seated Cable Rows Seated Cable Rows Seated Cable Rows
3 drop sets of 8,10,11 reps
Bent Over Barbell Row Bent Over Barbell Row Bent Over Barbell Row
3 sets of 8-12 reps
Barbell Deadlift Barbell Deadlift Barbell Deadlift
5 sets of 5-8 reps
Dumbbell Shrug Dumbbell Shrug Dumbbell Shrug
4 sets of 20-24 reps
Upright Barbell Row Upright Barbell Row Upright Barbell Row
3 sets of 12 reps
Days 6 and 7: Cardio/Abs
AM Cardio
Running, Treadmill Running, Treadmill Running, Treadmill
25 min running, stairs, or bike
Exercises
Crunches Crunches Crunches
5 sets of 50 reps
Reverse Crunch Reverse Crunch Reverse Crunch
4 sets of 30-40 reps

Suggestions for Others

So many people will doubt you throughout the entire process. You must maintain a positive attitude, and keep the vision of what you want to look like, alive.

It's easy to give in when your friends want to hang out on a Friday, or when you don't feel like training that day, but the overall benefits are worth it.

Be patient, anything you want bad enough is worth the fight and wait. "You can't out train a bad diet." Lifting the weights is the easy part, but keeping your diet clean is what makes a champion.

History/Thank You

  • I came in 2nd in Earl Warren High School's "Mr. Muscle" competition.

Thank you to my parents George Gonzales and Diana Cox-Gonzales, and my sisters Stefanie and Jessica Gonzales. They have supported me both financially and morally in my journey.

My lifelong friend Deondrae Arrington for giving me unconditional support, and being there with me through all my grueling workouts.

Also to my new training partner Chris Barrett. I would not be where I am without you all!


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