Name: Henrijs Verze
Born: 1989 in Riga, Latvia
Weight: 147 lbs
Weight: 202 lbs
Why I Got Started
All my life I have been tall and skinny. That's one of the most worst combinations for a teenager who is into professional wrestling all of his life. As a kid I always wanted to be big and strong but my body seemed just too opposite the way I wanted to see it.
How I Did It
I found a local gym and started to read all about muscle building on the Internet when I was 16. I was a big fan of transformation and teen bodybuilder of the week articles on Bodybuilding.com - I looked at those guys and really dreamed about being big and healthy. So I went to the gym and worked.
Sure - I made tons of mistakes about training and dieting but all the time my knowledge improved and I started to see my first big results. Now I'm almost 18 and now I finally feel like a real human being. But sure - because of my skinny body it was really hard - it wasn't a walk in the park you know.
I started with creatine and protein products. The best results in gaining weight I got thanks to Ultimate Nutrition - Muscle Juice 2544. Vitamins and minerals are very important so I also use Animal Pak.
A Sample Week Of My Diet
Very simple and nothing fancy - at least 30g of protein at least 7-8 times a day.
Best way to get them - boiled chicken and rice + some vegetables.
I have seen a funny name for this: "Seefood diet" which means that "I see food and I eat it."
A Sample Week Of Training
Here is my workout program:
- Squats (3 sets - 8 reps)
- Leg Curls (3 sets - 10 reps)
- Calf Raises (3 sets - 16 reps)
- Preacher Curls (3 sets - 10 reps)
- Abs - upper part (4 sets - 15 reps)
- Bench press (3 sets - 8 reps)
- Incline bench press (3 sets - 10 reps)
- Dumbbell Flyes (3 sets - 10 reps)
- Barbell Press (3 sets - 10 reps)
- Abs - lower part (4 sets - 15 reps)
- Pulldowns (3 sets - 8 reps)
- Deadlifts (3 sets - 10 reps)
- Barbell Rows (3 sets - 10 reps)
- Skull Crushers (3 sets - 10 reps)
- Abs - side parts (4 sets - 15 reps)
As you can see each day of my workout consists of 3 exercises for largest muscle groups only one exercise for smaller ones - biceps, triceps and shoulders and one exercise for abs - each part of abs different days.
I have tested many programs but for me really works this one. Nothing fancy - back to basics.
Suggestions For Others
Do it for yourself. Work hard and be ready to make sacrifices. I know - it is hard to do and believe me - I really do. The fact is that if I can - you can.
Another thing - believe in yourself. Believe that you can do it. Look in the mirror and see your body the way you want to see it. Don't think that you are weak or that you can't do it - you can. Get up in the morning and kick yourself in the behind and tell yourself that you can achieve any goal you want to and nothing will get in your way, or you will get right over it.