Bodybuilding.com - Male Transformation Of The Week - Taras Chavarha.

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Be persistent and never give up.

Taras was having a difficult time dealing with how skinny he was. After learning about bodybuilding he was able to gain 26 lbs and raise his self-esteem a great deal! Learn about his great transformation...

Male Transformation Of The Week - Taras Chavarha.

By: Taras Chavarha

Before:
115 lbs

After:
141 lbs

Vital Stats

Before:
Age: 14 years old
Height: 5'3"
Weight: 115 Lbs.
Biceps: 12"
Chest: 38"
Legs: 20"

After:
Age: 15 years old
Height: 5' 5"
Weight: 141 Lbs.
Biceps: 14"
Chest: 41"
Legs: 23"

Why I Got Started

I got started because growing up I was always a small skinny kid, I had self-esteem and wasn't comfortable with my body. Then one day my older brother who was already experienced showed me the basics of working out. We soon began going everyday and with each day I grew a passion for working out.

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I Grew A Passion For Working Out.

How I Did It

It took a lot of hard work and determination. I spent hours in the gym training really hard, hoping to look as big as my brother. It wasn't long before people started to notice my change.

I started to eat more protein and asked my mom to buy me a protein shake. I was eating a lot at that point not paying attention to what I was eating. But last summer I read a lot of training articles and talked to a lot of helpful people in my gym. My diet started to improve and my body with it.

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It Wasn't Long Before People Started To Notice.

Supplements

I didn't really take any supplements except a protein shake called ON 100% Whey.

Sample Week Of Diet

My diet is the same every day.

Meal 1: eggs + milk = 20 gm protein

Meal 2: Sandwich = 30 gm protein

Meal 3: Chicken breast (50 oz) + rice/pasta/potatoes + milk = 50 gm protein

Meal 4: Protein shake + some carbs (yogurt/fruit/juice) = 35-45 gm protein

Meal 5: Chicken breast (3-5oz) + rice/pasta/potatoes + milk = 30-50 gm protein

Meal 6: Protein shake = 35 gm protein

Repeat: Every day

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Taras Chavarha.

Sample Week Of Training

Day 1: Back:

T bar rows (x15, x12, x10, x8, x8)
Lat pulldowns (x15, x12, x10, x10)
Switch between different machines (x12, x10, x8, x6, x8)

print Click Here For A Printable Log Of Day 1.

Day 2: Rest

Day 3: Legs:

Squats (x15,x12,x8,x6,x8)
Leg press (x16,x16,x16,x16,x12)
Leg extension (x15,x12,x12)

print Click Here For A Printable Log Of Day 3.

Day 4: Triceps & Shoulders:

Dips (x15,x12,x10,x8,x6)
Skull crushers (x10,x8,x8,x8)
Cables (x12,x12,x12,x10)
Shoulder press (x12,x8,x8,x8)
Dumbbell flyes (x12,x10,x10,10)

print Click Here For A Printable Log Of Day 4.

Day 5: Biceps & Forearms:

print Click Here For A Printable Log Of Day 5.

Day 6: Rest

Day 7: Chest & Calves:

Bench (x15,x12,x6,x6,x6)
Incline bench (x10,x8,x6,x6)
Cable flyes (x10,x10,x10,10)
Seated calve raises (x25,x15,x15,x15)
Standing calve raises (x15,x15,x15,x15)

print Click Here For A Printable Log Of Day 7.

Suggestions For Others

Be persistent and never give up. Train hard and eat right. Pick a long term goal as well as small goals along the way. Don't let anyone or anything get in the way between you and your goal. Don't let anyone make you feel like you don't deserve it. And most important of all love what you are doing.