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Teen Amateur Of The Week: Proper Guidance Stimulated Pure Growth!

Before his grandfather died of cancer, Roman made a deal with him. He promised to never quit exercising and live a long life full of muscle and health to share with the world!

Name: Roman Miranda
E-Mail: roman95@optonline.net
BodySpace: roman195
Location: Elizabeth, New Jersey
Age: 17  Height: 6'0"  Weight: 182 lbs

Q
How Did You Get Started?

I had a passion for basketball growing up. I started playing in third grade and played it all the way to high school. Two weeks before high school tryouts, I broke my tibia and it changed my life completely. I spent six months resting and recovering. It was hard because I thought I'd never play the same as I did before my injury. At the time, I was depressed, so I started lifting weights.

A few months later, as I was recovering, my grandfather passed away from cancer. He was a second father and did everything for me. My grandfather always told me to never stop exercising. I believe that was my calling and I started lifting seriously. Lifting took my mind off stress. It was like meditation. Anytime I felt hurt, stressed, or depressed, I had an urge to hit the gym. Three years later, I became a totally different person. I went from skinny to having a great physique.

I stopped playing basketball and built a strong love for bodybuilding. I made it through hard times and became stronger in the process. Now I train a few friends and they love the results. Bodybuilding has always been there for me. It shapes who I am and I believe it will benefit me in the future. I know my grandfather is watching me in heaven and must be proud. I promised myself that I will never quit and I will become the best person I can be. I love what bodybuilding did for me.

What Workout Regimen Delivered the Best Results?

The best way to make your muscles grow is by constantly changing your routine for muscle confusion. I currently follow Neil Hill's techniques in his Y3T program. He changes the intensity, reps, sets, and exercises every week. I slightly changed the workout routine and added my own exercises because they work best for my body.

My rep range varies from 6-15 reps depending on the week. Week one consists of 4-6 reps for each workout, Week 2 consists of 8-10 reps for each workout, and Week 3 consists of 10-12 reps. I do lots of dropsets for Week 3. I trained a few friends on the same routine and they saw results in a few months. I use very few machines and stick with free weights. Seeing results on any routine takes time, so stay consistent and don't give up. The end result will be very rewarding.

Day 1: Chest/Biceps/Abs


Day 2: Cardio/Quads/Hamstrings


Day 3: Rest

Day 4: Shoulders/Calves


Day 5: Back/Triceps/Abs


Day 6: Cardio/Rest
Day 7: Rest

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Bodybuilding.com honors amateurs across all categories for their hard work, dedication, and great physiques. Learn how our featured amateurs built their bodies and hit their goals!
What Nutrition Plan Fueled Your Body?

Without proper nutrition, your body will never grow and recover. I recommend setting a goal and getting a calorie tracker for your food intake. I use an app called MyFitnessPal to track my calories, protein, carbohydrates, and fats. I eat 3740 calories, 33 grams of fat, 315 grams of protein, and 392 grams of carbohydrates.

Meal 1
Meal 2
Meal 3
Meal 4
Meal 5: Pre-Workout
Meal 6: Post-Workout
Meal 7
Meal 8
Meal 9

What Supplements Gave You the Edge?

How Did Your Passion for Fitness Emerge?

I love bodybuilding for many reasons. I love the results and who I'm becoming. Bodybuilding gave me discipline, commitment, toughness, and pride. Bodybuilding isn't just a sport, it's a lifestyle. There are great things that come from bodybuilding. It brings respect, confidence, self-assurance, and overall motivation. Being a shy, quiet person growing up, bodybuilding helped me gain confidence and now I have an incredible physique. Bodybuilding took me on a great journey. Many teens get addicted to alcohol and drugs, but I'm addicted to bodybuilding. I won't make the mistakes most teens do.

How can you not love bodybuilding when you're able to impress your friends, excel at something that others cannot, lose fat, gain muscle, get stronger, feel healthier, live longer, stay young, look better, and so much more? I know that bodybuilding will always be there for me, and I will never stop pursuing my dreams. I won't quit on myself or the people who depend on me.

What/Who Motivated You to Be a Fitness Guru?

Many things motivate me, but I stay motivated by thinking of my grandfather who passed away. He told me to never stop exercising, so I promised myself to never quit on him. He did so much for me. It's only fair that I give my best for him. My friends and family play a big role in my motivation. They see great potential in me and I never want to let them down. I look at successful fitness competitors and wish that could be me one day. I'm focused on the end result and feel like I accomplished something amazing. I want to inspire many people, give everything my best, and make wise decisions.

Where Did You Go for Inspiration?

I want to show people that anything is possible if you put time and effort into it. I want to be better than I was yesterday. I came a long way, so why would I quit now? Why should I ever quit? I know my grandfather, family, and friends are watching me and want the best for me and I will never quit until I achieve my goals. Hard work always pays off.

What Are Your Future Fitness Plans?

I've been training for three years and only decided a few months ago to compete in men's physique. I dieted hard, researched during my senior year, and watched my physique change dramatically. It's amazing how I'm able to transform my body. My first show will be in the summer and I can't wait.

When I turn 18 years old, I plan to become a certified personal trainer and learn about exercise science and nutrition in college. We are put on this world to help others, so my goal is to inspire people and help them pursue their dreams. Becoming a personal trainer, training hard to improve my physique, competing, eating healthy foods, and never giving up will help me accomplish that. My goal in the future is to continue training and inspire and help many others who want to stay fit and feel great. Winning awards, getting sponsored, and being on a few magazine covers will also be nice.

What Is the Most Important Fitness Tip?

Pursue your dreams, no matter how far they seem. Never give up on what you want in life. Set a goal, work hard for it, give it your best, be patient, and your dreams will come true. Many people will put you down, hurt you, laugh at you, and say you can't do something. When that happens, I take the negative energy, and let it all go at the gym. The more you train, the fewer problems you have in life. Never give up on your dreams no matter how impossible they seem. The end result will be so rewarding.

Who Is Your Favorite Competitor?

Phil Heath, Ronnie Coleman, Arnold Schwarzenegger, Jeff Seid, and Lazar Angelov.

How Did Bodybuilding.com Help You Reach Your Goals?

Bodybuilding.com is the best source for information and supplementation. I order supplements, research new workouts and foods, and much more on the site. Bodybuilding.com helped me through my fitness journey.

Roman's Top 5 Gym Tracks
  • "Tidal Wave" by Sub Focus (ft. Alpines)
  • "Flight" by Tristam & Braken
  • "Self Destruct" by Pegboard Nerds
  • "Strobe" by deadmau5
  • "The Veldt" by deadmau5

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Showing 1 - 25 of 33 Comments

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NDeeps27

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NDeeps27

" I eat 3740 calories, 33 grams of fat, 315 grams of protein, and 392 grams of carbohydrates."

these macros are 3125 calories

May 8, 2013 5:31pm | report
NDeeps27

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NDeeps27

awesome story though great work man! just looking for clarification

May 8, 2013 7:09pm | report
sdmfcrazyhorse

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sdmfcrazyhorse

well it depends what hes eating for example fish has a lot of protein but less calories than say chicken or beef

May 9, 2013 9:37am | report
tmittan

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tmittan

@Crazyhorse, fish does not necessarily have less calories, depends on type of fish and cut or beef/chicken. The point is, if you know all of your macros you can compute total calories, a gram of protein/fat/carb is the same amount of calories no matter the source

May 9, 2013 9:59am | report
sdmfcrazyhorse

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sdmfcrazyhorse

you know what you're right ; )

May 9, 2013 12:45pm | report
roman195

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roman195

Your rite, those macros come out to be 3125 calories. The 3740 calorie intake was when I exceeded my calorie intake one day. Sorry for the confusion.

May 9, 2013 10:30pm | report
arielleismyname

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arielleismyname

inspiring. thanks for sharing

May 8, 2013 5:39pm | report
shadowbobo8028

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shadowbobo8028

Good work! But why does he take green tea extract at night? How does he sleep?

May 8, 2013 9:29pm | report
roman195

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roman195

Thank you! I actually take green tea extract in the afternoon after lunch. Must have been a mistake in the editing.

May 9, 2013 10:44pm | report
fishnbrah

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fishnbrah

kid is shredded like wheat. mirin.

May 8, 2013 11:38pm | report
chumar47

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chumar47

gud work boy keep it up

May 9, 2013 12:10am | report
hussien

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hussien

How to eat all these carbs and stay lean and shreeded like that ??

May 9, 2013 12:28am | report
dbman4

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dbman4

because he eats below his TDEE? carbs don't dictate fat gains or losses, just water retention

May 9, 2013 9:50am | report
roman195

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roman195

7 days to get the dry shredded look. Carb depletion and water loading phase first 3 days then a carb loading phase water depletion the last 3 days before the photoshoot. Its hell lol but it's worth it! You need to have a low body fat % for it to work

May 9, 2013 10:52pm | report
Doughboy818

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Doughboy818

Sick sick sick physique. Very impressive dude.

May 9, 2013 1:58am | report
godspeed1

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godspeed1

Simply Great bro....!

May 9, 2013 3:28am | report
  • Body Stats
  • ht: 13'4"
  • wt: 160.94 lbs
  • bf: 10.0%
JoeBrannigan

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JoeBrannigan

awesome bro! how long have you been training/dieting hard to get the physique you have now ?

May 9, 2013 3:36am | report
roman195

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roman195

Thank you! Its been 3 years now, and I've been on a strict diet for a year now.

May 9, 2013 12:03pm | report
pirats

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pirats

My son is 14 and as skinny as you were in 2010. He was also playing basketball, but lost passion for it. He wants to gain muscles, but everyone keeps saying he should use only his own body for exercises.
I know there are plenty of options how to do that, but what helped you at the beggining?

Article Rated:
May 9, 2013 9:56am | report
  • Body Stats
  • ht: 17'4"
  • wt: 208.34 lbs
  • bf: 17.1%
roman195

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roman195

I started off using only bodyweight for about two months. I remember doing only pushups, chin-ups, and crunches tho haha but yes, if he is just beginning to weight lift, I recommend he starts with just his bodyweight. Once he feels strong enough were he can do pushups and chin-ups easy, then he should start using weights.

May 9, 2013 12:02pm | report
tmittan

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tmittan

Great work, awesome physique

May 9, 2013 10:01am | report
jeffreyvink

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jeffreyvink

impressive brah! You're really inspiring me. Keep up the good work

May 9, 2013 10:06am | report
  • Body Stats
  • ht: 14'11"
  • wt: 179.68 lbs
  • bf: 16.0%
khayes79

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khayes79

Impressive!

Job well done!!

May 9, 2013 11:02am | report
dan8384

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dan8384

Does your workout ever change or do you stick with those muscle pairings? And can you list every supplement you take? Thanks!

May 9, 2013 2:34pm | report
roman195

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roman195

yes, i submitted this article a few months ago so my routine has changed as well as my diet and supplements. Instead of taking weight gainers i make my own. For my post workout i blend 8 ounces of water, 6 ounces of egg whites, 8 ounces of oatmeal, 2 scoops of whey, 2 bananas, and 2/3 cups of berries. Instead of animal pak i take o.n. optimen. For creatine and glutamine i take EFX kre-alkalyn, and O.N. glutamine capsules. I recently started taking CLA by O.N. and R-ALA. I'm still taking green tea extract but I stopped taking dark matter, cytogainer, and the pro complex gainer.
When I cut down for a photoshoot I take a natural diuretic. MHP Xpel. And for the vascular look i take HemaVol as a pre workout.
My diet is pretty much the same except i stopped eating steak. I replace it with either fish, chicken or eggs.
My training routine is now monday- chest & triceps.
tuesday- quads & hamstrings, cardio, abs. Wednesday- shoulders & calves. Thursday- back & biceps. Friday- Chest & abs. Saturday rest. Sunday cardio

May 9, 2013 2:54pm | report
Showing 1 - 25 of 33 Comments

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