Dustin Draeger Added 27 Pounds Of Muscle Through Clean Bulking!

When faced with the prospect of being the 'fat kid' on the beach during Spring Break, Dustin decided it was time to hit the gym. Read on to see how he accomplished his goals and then some!


Vital Stats

Name: Dustin Draeger

Email: doubled2321@yahoo.com

BodySpace: doubled2321

Dustin Draeger Dustin Draeger

Before:

Age:
16
Height:
5'10"
Weight:
159 lbs
Body Fat:
10%

After:

Age:
18
Height:
6'1"
Weight:
186 lbs
Body Fat:
8%


Why I Got Started

I originally got started in bodybuilding because I was always the fat kid and out of shape my freshman and sophomore years of high school and wanted to change that. I was always decent at sports but never really great at any of them. I had no other commitments during the school year so I always had free time. The major factor that got me started was sometime around October of 2008, when my parents informed me that my family along with a bunch of my friends' families were all going to Mexico for Spring Break that year. I was still fat and out of shape around this time and all of my friends were fit. The thought of being the only fat kid in the group at a beach in Mexico for a week hit me and I decided to start working out. I went from being around 175 pounds and fat to being 159 pounds at my lowest and had abs by the time we left on March 22, 2009. From the time I started until now I have not stopped lifting consistently. I'm currently on a bulk and around 186 lbs, with a target weight of 200 by the end of winter.

 The Thought Of Being The Only Fat Kid In The Group At A Beach In Mexico For A Week Hit Me And I Decided To Start Working Out
+ Click To Enlarge.
The Thought Of Being The Only Fat Kid In The Group At A Beach In
Mexico For A Week Hit Me And I Decided To Start Working Out.


How I Did It

I originally just started to run on a consistent basis on the treadmill, elliptical, or weather permitting outside in addition to lifting. I lifted 4 days a week and did cardio 3-4 days a week for around 20-40 minutes after lifting. I also changed my entire diet. I started paying attention to what I ate and eventually dropped my weight down to (as shown in my picture from Spring Break) 159 pounds. After Mexico, I no longer had to worry about being fat and decided to focus more on bulking up, and I've been on a "Clean Bulk" pretty much since then. I did the entire p90x system, which helped me put on some mass and now I lift 4-5 days per week with usually all lifts being in the 8-12 rep range on my own. I do not do as much cardio as a used to, because I'm trying to keep as many calories as I can, but I do cardio about 2-3 days per week. I also do Yoga once per week on an off day.

I Lifted 4 Days A Week And Did Cardio 3-4 Days A Week For Around 20-40 Minutes After Lifting
+ Click To Enlarge.
I Lifted 4 Days A Week And Did Cardio 3-4 Days
A Week For Around 20-40 Minutes After Lifting.


Supplements

7:00 AM: 8:30 AM(Pre Workout): 10:00 AM (Post Workout): 7:00 PM: 9:00 PM:


Diet

Meal 1: (Pre Workout)

Meal 2: (Post Workout)

Meal 3:

Meal 4:

Meal 5:

Meal 6:

Meal 7:


Training

TERMS YOU'LL NEED TO KNOW
Superset - Two exercises are performed consecutively without any rest.
Failure - That point in an exercise at which you have so fully fatigued your working muscles that they can no longer complete an additional repetition of a movement with strict biomechanics. You should always take your post-warm-up sets at least to the point of momentary muscular failure, and frequently past that point.

Day 1: Chest/Triceps/Abs

  • Flat Barbell Bench Press: 5 sets of 5 reps
  • Incline Dumbbell Bench: 4 reps of 8-12 reps
  • Incline Dumbbell Flyes: 4 reps of 6-8 reps
  • Flat Flyes: 4 reps of 6-8 reps
  • Close-Grip Dumbbell Bench Press: 3 reps of 6-12 reps
  • One-Arm Dumbbell Overhead Extension: 3 reps of 10-12 reps
  • Barbell Pullover Press: 3 reps of 8-12 reps
  • Cardio: 30 mins on Elliptical, 10 mins Jump Rope

Day 2: Back/Biceps

  • Bent Over Rows: 4 sets of 6-10 reps
  • Lat Pulldowns: 3 sets of 10 reps
  • Seated Rows: 3 sets of 6-10 reps
  • Lawnmowers: 2 sets of 10 reps
  • Pullups: 2 sets to failure
  • Standing Barbell Curls: 3 sets of 6-10 reps
  • Barbell Curl: 3 sets of 21 reps
  • Reverse Curls: 3 sets of 8-12 reps
  • Dumbbell Curls: 2 sets of 12 reps

Day 3: Rest

Day 4: Legs

Superset:

  • Standing Calf Raises: 3 sets to failure
  • Seated Calf Raises: 2 sets to failure

Day 5: Shoulders/Traps/Forearms/Abs

  • Standing Dumbbell Side Laterals: 3 sets of 8-10 reps
  • Standing Dumbbell Front Laterals: 3 sets of 8-10 reps
  • Seated Bent Over Laterals: 3 sets of 6-8 reps
  • Cardio: Run 45 mins outside
  • Dumbbell Shrugs: 4 sets to failure
  • Behind the Back Barbell Shrugs: 4 sets to failure
  • Cable Wrist Curl: 3 sets to failure
  • Hammer Curls: 3 sets of 12 reps
  • Stomach Vacuums: 3 sets of 1 minute
  • Hanging Leg Raise: 3 sets of 20 reps
  • Exercise Ball Situps: 2 sets to failure
  • Dumbbell Side Bends: 2 sets of 10 reps
  • Cardio: 20 mins Elliptical, 10 mins Jump Rope, 10 mins Boxing

Day 6: Rest

Day 7: Rest or Light Cardio


Suggestions for Others

My main suggestion for others would be to just not give up. So many people lift and don't see results as fast as they would like to and they quit. Progress isn't seen overnight. My advice would be to just stick with it and to work hard. Also, eat right. Many people get so caught up in the lifting portion of bodybuilding that they forget the most important part ... nutrition! In order to grow you have to eat right! Stick with it and get your diet in check and you will see results.

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