Bodybuilding.com - Male Transformation Of The Week

24/7 Customer Service 1-877-991-3411
Contact Us
Need Help?
View Cart

Male Transformation Of The Week - Tan Xueming.

Tan started to find himself in a situation with little confidence and low self-esteem. See how he managed to lose the skinny guy physique and transform by gaining 50 pounds. Training program and more included!

Before:
138 lbs

After:
188 lbs

Vital Stats

Name: Tan Xuemin
Email: tanxueming@hotmail.com

Before:
Age: 16
Height: 5'11"
Weight: 138 Lbs.
Biceps: 12"
Chest: 38"
Legs: 21"

After:
Age: 18
Height: 5'11"
Weight: 188 Lbs.
Biceps: 16"
Chest: 44"
Legs: 25"

Why I Got Started

I was formally a volleyball player and long distance runner. I got started as I found myself low in confidence and self esteem; a skinny looking guy who was only 16-years old.

Click Image To Enlarge.
Volleyball Team.

I got inspired by Arnold Schwarzenegger after watching his movie 'COMMANDO'. This movie motivated me to start training seriously. I told myself I WISH to look like him in the future.

How I Did It

As soon as I've set my mind and soul in picking up bodybuilding, I began searching through the web and magazines for nutritional tips and more knowledge about training.

I eventually applied for a gym membership and prepared my own diet plan and meals throughout the day. Initially it was pretty tough to get 6-to-8 meals per day as I wasn't used to it. All thanks to my mum who has been supporting me by buying the food and cooking for me at times when I'm busy with school.

When I just got started - It's kind of sad when your friends kept on telling you there's nothing they can see on you after months of training. Some even told me to quit bodybuilding as I'm not growing despite explaining to them the time it takes for those bodybuilders to get to where they are now.

I always told myself no matter what others say, I'll continue in this sport as I strongly believe in "CRITICISMS MAKE A BODYBUILDER, NOT COMPLIMENTS." With this motto in my mind, it instead encouraged me to improve my body from the criticisms made.

Click Image To Enlarge.
"Criticisms Make A Bodybuilder, Not Compliments."

Supplements

Sample Week Of Diet

Meal 1 - 100g oatmeal, 50g raisins and whey protein shake.
Meal 2 - 250g-300g chicken breast, 1 cup brown rice and spinach.
Meal 3 - 100g oatmeal, 50g raisins and a can of plain tuna.
Meal 4 - 250-300g chicken breast, 1 cup brown rice and spinach.
Meal 5 - 6 slices of whole meal bread and a can of plain tuna.
Meal 6 - 8 egg whites 1 whole egg and handful of cashew nuts.
Meal 7 - Protein shake with skim milk.

Sample Week Of Training

Monday - LEGS & ABS

Squats (15,10,10,8,6)
Leg Extensions (15,12,12,8)
Leg Press (12,10,8)
Hamstring Curls (12,10,10,8,6)
Stiff Leg Deadlift (12,10)
Seated Calve Raises (15,12,12,10,8)
Standing Calve Raises (15,12,12,10,8)
Sit-ups on decline bench (50,50)

print Click Here For A Printable Log Of Monday.

Tuesday - SHOULDERS & ABS

Military press (12,10,10,8,6)
Behind the neck presses (12,10,10,8,6)
Upright Rows (12,10,8,6)
Side Laterals (12,10,10,8,8)
Rear Delt raises (12,10,10,8,6)
Leg Raises (12,12,12)
Side Crunches (12,12,12)

print Click Here For A Printable Log Of Tuesday.

Wednesday - OFF

Thursday - BACK

Pullups (10,8)
Lat pulldown (20,12,10,8,6)
V-Bar pulldown (12,10,8,6)
Pullover (12,10,10,8,6)
Barbell rows (12,10,10,8,6)
Seated cable rows (15,12,10,8,6)
Dumbbell shrugs (8,8,6,6)
Deadlift (20,15,10)

print Click Here For A Printable Log Of Thursday.

Friday - CHEST & ABS

print Click Here For A Printable Log Of Friday.

Saturday - OFF

Sunday - ARMS

Tricep pushdown ( 15,12,10,10)
Skull crushers (12,10,10,6)
Dumbbell extensions (12,10,10,6)
EZ-Bar curl (12,10,8,6)
Dumbbell curl (12,10,8,6)
Preacher curl (12,10,10,6)

print Click Here For A Printable Log Of Sunday.

Suggestions For Others

Do not give up, bodybuilding is a sport which requires patience and dedication. Take criticisms as a way to improve on yourselves. You will be proud of your hard work and sacrifices.