Shane Ewy Was Inspired To Put On 22 Pounds Of Muscle!

Shane was inspired by his brother to begin lifting weights and transforming his body. Read on to see how hard work and research helped him put on lean muscle!


Vital Stats

Name: Shane Ewy

Email: walnut1001@msn.com

Shane Ewy Shane Ewy

Before:

Age:
15
Height:
5'6"
Weight:
125 lbs

After:

Age:
17
Height:
5'9"
Weight:
147 lbs


Why I Got Started

Throughout middle school I was always the chubby kind of kid that couldn't lift a 10-pound dumbbell. I was the kid on the baseball team that had no speed and could not get the ball out of the infield. My brother was in the Marine Corps at the time (Previous teen amateur bodybuilder of the week #209 Matthew Ewy) and he was always my role model, so I decided I should start lifting weights and see where it would get me.

I Decided That I Should Start Lifting Weights And See Where It Would Get Me
+ Click To Enlarge.
I Decided That I Should Start Lifting Weights
And See Where It Would Get Me.


How I Did It

In the winter/spring of 2009 I began running and lifting on a regular basis. I bought a bench and had all the weights left over from my brother who went into the Marines. I ran 4-6 miles four days per week and tried to hit ever muscle group in a week. I began to read articles on Bodybuilding.com and buying a few supplements. I soon added supersets, drop sets, and forced reps into my routines and saw large gains in definition. I have never had a gym membership or used any equipment outside of my house before, so I can decide when I want to work out and for how long. With the knowledge of my brother I have made some impressive gains.

With The Knowledge Of My Brother I Have Made Some Impressive Gains
+ Click To Enlarge.
With The Knowledge Of My Brother I Have Made Some Impressive Gains.


Supplements

I just started taking Scifit products and have already seen gains. These are the supplements I take now:

Pre Workout:

Pre and Post Workout:

Post Workout:

Post-Workout and Prior To Bed:

Prior To Bed:


Diet

I am severely allergic to tree nuts, peanuts, shellfish and certain kinds of fish so I have to watch what I eat at all times. I drink almost a gallon of water daily.

Meal 1:

Meal 2:

Pre Workout:

Post Workout:

Meal 3:

Meal 4:


Training

TERMS YOU'LL NEED TO KNOW
Superset - Two exercises are performed consecutively without any rest.
Triset - Three exercises are performed consecutively without any rest.

Day 1: Chest/Triceps/Abs

Superset:

  • Hanging Knee Raises: 3 sets of 20 reps
  • Ab Crunch Machine: 3 sets of 20 reps
  • Exercise Ball Crunches: 3 sets of 35 reps

Day 2: Back/Shoulders/Traps

Triset:

Superset:

  • Barbell Shrug: 3 sets of 15 reps
  • Dumbbell Shrug: 3 sets of 15 reps

Day 3: Rest

Day 4: Biceps/Forearms/Abs

Superset:

  • Dumbbell Wrist Curl: 3 sets of 12 reps
  • Exercise Ball Crunch: 3 sets of 20 reps
  • Oblique Crunch: 3 sets of 20 reps

Day 5: Legs

  • Squats: 4 sets of 10 reps
  • Leg Extension: 4 sets of 12 reps
  • Leg Press: 3 sets of 10 reps
  • Standing Calf Raise: 3 sets of 20 reps
  • Cool Down: 15-30 min Stair Climber

Day 6: Rest

Day 7: Start again at Day 1 routine

I try to fit Cardio in every other workout by running 2-3 miles.


Suggestions for Others

Find a role model and learn from them. Without my brother I would have never had the confidence to start working out. Stay motivated and concentrate on your goals.

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