Name: Joe Milici
Weight: 120 lbs
Body Fat: ??
After (still in progress)
After: 160 lbs
Body Fat: 6.5%
Why I Decided To Change My Body.
When people would see me play and think I would be no threat at the plate. I used to crush the ball into the outfield, players and parents were amazed, they never thought I was real though. I used to get made fun of for being skinny and it was not a pleasant thing at all.
I used to be known as a tall kid throughout my years because I've been the same height for a while now. I was taller than everyone in my grade until sophomore year when everyone else started growing. I was no longer tall I was just an average height. People would push me around trying to be all tough. It was not at all fun.
I assumed since I was so good at baseball I didn't really need to work out. I made every team I always tried out for including my high school freshman year. Then sophomore year I got cut from the team. I didn't know why because I did so good at the tryout.
I soon realized most of the team consisted of big football players who can hit the ball out of the park. I was mad and had nothing to look forward to but my basement. I realized definition did nothing for me I am still recognized as a skinny kid so I wanted to take it to the next level and get better.
How I Did It
Taking the time going down in my basement and working out seemed easy for me at this point. I did this for about 2 months and seen some definition start to come in. It made me happy but it wasn't good enough, because I was the same weight and I was still skinny.
Knowing that my uncle is a bodybuilder and how huge he is I asked for his advice. So he told me to start coming to the gym with him. I looked up to him and how much weight he does on the bench, leg press, his squats, and his biceps curls. The weight was ridiculous and I felt a little intimidated.
I didn't do much weight on the bench at all maybe just a one rep max of 135 pounds. I followed his weekly workout routine and before I knew it I was getting some size and going up weight after two months. As of February of 2007 I can bench 135 pounds 15 times. It was ridiculous.
Then I decided in March of 2006 I wanted to play football for my school. I know by doing so this would make me a really strong young man. I went to talk to the football coach about playing. The first thing he told me was to get into the weight room. I listened to him and was in there for about a month with the team.
Everyone was doing so much more weight than me I was a little intimidated there too. So I stopped. By the time the season rolled around on the football field it was tough. I got banged up pretty good, then before you know it the season is over. I felt a lot more confident about my strength and realized football was a big boost in building muscle.
I still wasn't satisfied so when it was over I joined the gym with my uncle for a full year's membership. To this day I am still working out with him and now I am up to most of the other kids standards at the gym. Maybe even stronger than most of them and it feels great.
I have been using multivitamins and I have been using naNOx9 which unleashes nitric oxide throughout the body in just 9 seconds and have gotten some good pumps in my workouts from using it. I am almost done with my can.
When I am done I'm going on to using another nitric oxide product called No-Xplode along with an amino acid product called Xtend plus a whey protein powder. I will also add a creatine product called Higher Power Creatine Ethyl Ester. All of these four products in one big stack.
- Breakfast: Two hard-boiled eggs, one big pancake with orange juice and a lot of water. One multivitamin pill.
- Lunch: Two Chicken sandwiches with a bottle of water. Another multivitamin pill.
- 1 Hour Before Workout: Two granola bars with a glass of orange juice.
- Right After My Workout: Protein Shake 35g of it.
- Dinner (1 Hour After The Shake): Either a huge bowl of pasta, a steak, or 3 pieces of chicken with rice, baked potato, corn, or vegetables. Big glass of water.
- 2 Hours After Dinner: A little meal consisting a few snacks and some form of a light protein.
- Before Bed: A fruit such as a banana.
Weekly Workout Routine
- Monday - Chest & Calves
- Tuesday - Bi's & Tri's
- Wednesday - Legs
- Thursday - Back
- Friday - Shoulders & Traps
- Saturday - Bi's & Tri's
- Sunday - off
I do abs almost every day or I might skip around but it varies. All I do for abs is sit ups on the ab lounge for about 150 reps per day and it works perfectly. I do bi's and tri's more than once per week, because I want to get my arms big for baseball so I can throw the ball harder and faster.
I know throwing a baseball is not just all about arms but it is a big part of throwing a baseball. Last year I pitched only 70 mph. This year I pitch 85 mph.
- Flat Barbell Bench Press - 4 sets x12, 8, 6, 4
- Barbell Incline Bench Press - 4 sets x12, 8, 6, 4
- Decline Barbell Bench Press - 4 sets x12, 8, 6, 4
- Dumbbell Flyes - 4 sets x15, 10, 10, 8
- Barbell Seated Calf Raises - 4 sets x20, 15, 12, 10
- Calf Press On The Leg Press Machine - 4 sets x20, 15, 12, 10
- Barbell Curl - 5 sets x18, 15, 12, 10, 8
- Cable Hammer Curls - 4 sets x13, 11, 10, 8
- Dumbbell Alternate Bicep Curl - 4 sets x12, 10, 8, 8
- Overhead Cable Curl - 4 sets x15, 12, 10, 10
- Reverse Grip Tricep Pushdown - 4 sets x15, 12, 10, 8
- Dumbbell Tricep Extension - 4 sets x15, 12, 10, 8
- Seated Bent-Over One-Arm Dumbbell Triceps Extension - 4 sets x12, 11, 10, 8
- Dips - 4 sets x15, 12, 10, 8
- Barbell Full Squat - 5 sets x18, 15, 12, 8, 5
- Dumbbell Lunges - 4 sets x15, 12, 10, 8
- Leg Extensions - 4 sets x12, 10, 8, 8
- Leg Press - 4 sets x 15, 12, 8, 4
- Bent Over Barbell Row - 4 sets x15, 12, 10, 8
- Lying T-Bar Row - 4 sets x15, 12, 10, 8
- Wide-Grip Lat Pulldown - 4 sets x15, 12, 10, 8
- Straight-Arm Pulldown - 3 sets x 12, 10, 8
- Dumbbell Shoulder Press - 4 sets x12, 10, 10, 8
- Front Cable Raise - 4 sets x12, 10, 10, 8
- Seated Side Lateral Raise - 4 sets x12, 10, 10, 8
- Smith Machine Overhead Shoulder Press - 3 sets x14, 12, 10
- Dumbbell Shrug - 4 sets x20, 15, 12, 10
- Upright Cable Row - 4 sets x15, 12, 12, 10
- Repeat Tuesdays routine
Suggestion For Others
If you are going to workout stay dedicated to it. Just don't take it lightly be serious about it and one day you can accomplish your dreams if they are in professional sports or whatever.
Dedication is the key and if you have dedication you can achieve anything your heart desires. Workout and give your best in the gym and have a well-balanced diet and good things will happen. Just remember nothing is impossible.