Teen Transformation Of The Week - Russell Smith!

Russell got started because he was just fed up with how he looked in the mirror and how he felt. Find out how he lost 60 pounds!
Before Before:
285 lbs
After After:
225 lbs

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Vital Stats
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Name: Russell Smith
Email: ssmith5@uoregon.edu
Bodyspace: Russell_Smith73
School: Sophomore at University of Oregon

Before:
Age: 16
Weight: 285
Body Fat: 35.5%
Bench Press: 175
Waist: 42"

After:
Age: 19
Weight: 225
Body Fat: 12%
Bench Press: 255
Waist: 34"

Russell Smith
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Russell Smith's Weight.

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Why I Got Started
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I got started because I was just fed up with how I looked in the mirror and how I felt.

Russell Smith
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I Was Just Fed Up With How I Looked In The Mirror.

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How I Did It
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I had tried dieting before, but my nutrition wasn't really important to me until I started lifting. Once I started exercising hard, I wasn't about to spoil my accomplishments in the gym by eating poorly.

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Supplements
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Diet
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Russell Smith
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I Wasn't About To Spoil My Accomplishments
In The Gym By Eating Poorly.

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Training
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arrow Day 1 - Back/Triceps:
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arrow Day 2 - Legs:
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arrow Day 3 - Chest/Biceps:
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arrow Cardio:
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    Personally, I am not a big fan of running, so I enjoy working up a sweat playing basketball after I lift. I find it better than jogging because it works stamina through intervals of speed and agility. In between lifting and cardio I ALWAYS take a mixture of Gatorade, leucine, and glutamine.

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arrow Core/Abs:
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    Done every lifting day after cardio.
    30 minutes of circuit-type training with few breaks.
    Work lower-back as well as upper and lower abs to build balanced muscularity.

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arrow Rest Days:
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    Take rest days as you need them. Workout 3-5 days per week and make sure to get your sleep! That's when muscle is really built.

Russell Smith
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Take Rest Days As You Need Them.

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Suggestions For Others
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  1. Stay hydrated ... ALWAYS!
  2. Buy a Phiten Titanium necklace and never take it off.
  3. Don't cheat on your diet ... you're only cheating yourself.
  4. Stay motivated! I like to use movies such as 300, Pumping Iron, Batman Begins, etc.
  5. Music! Build a good workout playlist and utilize it in your training.
  6. Stretch - a great way to ruin your goals is by ruining your body.
  7. Listen to your body - phrases like "pain is only weakness leaving the body" are idiotic.
  8. Switch it up - don't go more than 6 weeks on the same lifting plan/supplements. Keep your body guessing.
  9. Document it - a journal documenting workouts and eating is a great way to keep yourself on track.
  10. Conceive it, Achieve it - no one is limited to obesity. Life is about taking. Go get it. Believe in yourself.

Russell Smith
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Listen To Your Body!



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