Weight: 115 lbs
Body Fat: 8%
Weight: 160 lbs
Body Fat: 9%
Why I Got Started
My whole life, I'd always been skinny. I was a runner and was always in shape but I was far from "muscular." I started my freshman year of high school at a scrawny 115 pounds and I felt small and weak compared to everyone else.
I experimented with weights but my workouts lacked the structure and consistency that I needed to see results. After I picked up my first bodybuilding magazine, I was inspired to start working out seriously.
How I Did It
In May of 2005, I bought a muscle gain program called "Gaining Mass!" The program taught me the basics of diet and exercise and helped me to gain about 25 pounds.
After I learned the basics, I used my own diet and routine to get up to 165 pounds. My friend Chad Schaive helped me to train and diet for my first bodybuilding competition last year and I took third place in teen men.
I owe the vast majority of my gains to eating a proper diet. I've always said that skinny guys like myself need to "eat for size and train for strength."
That means they usually need to consume a large number of calories while using intense workouts that focus on strength.
- Optimum Nutrition 100% Whey Protein
- Micronized Creatine
- Animal Pump
- Animal Pak
This is a sample diet I used while bulking:
I also drink about 1/2 gallon of skim milk daily.
Day 1: Chest, Triceps & Shoulders
- Bench Press: 4 x 8-6-4-2 (Increasing Weight)
- Dumbbell Shoulder Press: 3 x 8
- Skullcrushers: 4 x 12-10-8-6
- Incline Dumbbell Press: 3 x 10-8-6 (Increasing Weight)
- Seated Triceps Press: 5 x 10-15
- Cable Flyes: 3 x 10-12
- Incline Dumbbell Flyes: 4 x 10
- Squats: 4 x 4-8
- Calf Raises: 4 x 20
- Leg Press: 4 x 10-8-6-4 (Increasing Weight)
- Leg Extension: 3 x 10 Supersetted With
- Leg Curl: 4 x 8
- Dumbbell Lunges: 3 x 10
- Deadlift: 5 x 5
- Pullups: 3 x Failure
- Close Grip Pulldown: 3 x 10-12
- Seated Cable Rows: 3 x 10-8-6 (Increasing Weight)
- Cable Curls: 3 x 10
- Dumbbell Curls: 5 x 12-10-8-6-6 (Increasing Weight)
- Reverse Curls: 3 x 15
- Lying Leg Raises: 3 x 30
- Crunches: 3 x 50
- Oblique Crunches: 3 x 15-20 (Each Side)
- Grips: 4 x Failure
- Wrist Curls: 3 x 20
- Reverse Wrist Curls: 3 x 20
- Calf Raises: 4 x 20
Day 2: Legs
Day 3: Back & Biceps
Day 4: Abs, Calves & Forearms
Suggestions For Others
People spend too much time looking for the "magic supplement" or the "perfect routine" and don't spend enough time just working out. No two people will respond the exact same way to exercise, so the best way to find the right routine is to go to the gym and figure out what works best for YOU.
Also, people tend to focus more on their workouts than they do on their diets. It should be the other way around. 75% of your results come from your diet, so results will come much more slowly if you don't eat right.
It may take a little trial and error to figure out the right number of calories and the correct ratio of nutrients, but getting your diet down will really pay off in the long run.