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Male Transformation Of The Week - Benoît Fauteux.

Benoît was tired of being the skinny kid and with some encouragement from his father decided to start training. Get his training and nutrition plan right here and see how he gained 57 pounds in two years!

Before:
135 lbs

After:
192 lbs

Vital Stats

Name: Benoît Fauteux
Email: im_a_jellyfish@msn.com

Before:
Age: 16 yrs old
Height: 6'0"
Weight: 135 Lbs.
Waist: 29"

Now:
Age: 18 yrs old
Height: 6'1"
Weight: 192 Lbs.
Waist: 32"

How I Did It

I was tired of being the skinny guy, I didn't feel too attractive! One day, my father came with the idea that we should both enter a gym and get in shape. I was not quite sure but after seeing the results within a few months I really got into it. Today, I can't spend one day without going to the gym, I'm a gym addict.

Click Image To Enlarge.
I Was Tired Of Being The Skinny Guy.

As I said, my father helped me a lot by paying the entry fee to the gym - I couldn't imagine a better gift. We hired a personal trainer for the first week to make sure I was not going to kill myself.

Click Image To Enlarge.
135 lbs - 176 lbs.

After my first 20-pound gain, I swear to myself to achieve my goal. Now I want to weigh 220 pounds and I'm more convinced than ever that I can achieve it.

I started at the end of high school during the summer of 2004. It took me about 2 years to gain 57 pounds of muscle, I did not gain any fat during the process, I wanted to stay as lean as possible because bulking and getting fat was not an option for me.

I did this by being consistent with lifting and eating right and ... a lot even until I was going to ... you know what. I supplemented with creatine and weight gainer, along with protein, and amino acids.

I would have to say that my favorite products are V12 from S.A.N and Superpump 250 from Gaspari Nutrition.

Click Image To Enlarge.
192 lbs.

Sample Diet

6:50 a.m.

Bowl of cereal
2 spoonfuls of peanuts
2 cup of oatmeal
4 eggs
1 glass of milk (2%)

11:00 a.m.

1 apple
Glass of milk (2%)

1:00p.m.

Fruit (banana, orange, peach, apple...)
6-8 oz. chicken or turkey
Protein shake again

3:00p.m.

Nutrition bar/protein bar
Fruits and vegetables

5:00 p.m.

8oz steak
Rice
Vegetables (potatoes, green beans, )
2 glass of milk (2%)

8:00 p.m. ( after my training)

Cottage cheese
Protein shake (same as morning)

Click Image To Enlarge.
Benoît Fauteux.

Sample Routine

Monday: Chest:

Incline dumbbell press 4-5x (12,10,8,8,6)
Flat dumbbell press 3x (10,8,6)
Incline dumbbell flyes 3x (10,10,10)
Bent-Arm dumbbell pullover 3x (12,10,10)

print Click Here For A Printable Log Of Monday.

Tuesday: Legs:

Leg ext. 3-4x (15,12,10,8)
Squats (ATG) 4x (10,8,8,6)
Leg press 4x (10,8,8,6)
Leg curls or RDL's 4x (12,10,10,8)
Standing calves raises 4x (15,12,10,10)
Seated calf raises 4x (15,10,8,8)

print Click Here For A Printable Log Of Tuesday.

Wednesday: Bi's/Tri's:

Barbell standing or preacher curls 4x (12,10,8,8)
Seated incline dumbbell curls 3x (10,8,8)
Preacher dumbbell hammer curls 3x (10,8,8)
Alternate hammer curl 3x (10,8,8)
Concentration curls 3x (10,8,8)
Cable incline triceps extension 4x (6,6,6,6)
superset with Dumbbell one-arm triceps extension 4x (15,12,10,8)
Close-grip bench press 4x(12,8,6,6)

print Click Here For A Printable Log Of Wednesday.

Thursday: Shoulders:

Leaning lateral raises 3-4x (12,10,10,10)
Standing barbell presses 4-5x (12,10,10,8,6)
Behind neck barbell or seated dumbbell presses 4x (10,8,8,6)
Front plate or dumbbell lateral raises 3x (10,10,10)
Upright rows wide grip 4x (10,10,8,6)
Shrugs 3x (10,8,6)

print Click Here For A Printable Log Of Thursday.

Friday: Back:

Barbell rows 4-5x (12,10,10,8,6)
Pullups close grip 2x (12-10)
Chins wide grip 2x (12-10)
Seated close grip cable rows 3x (10,8,8)
Straight arm lat pulldowns 3x (12,10,10)

print Click Here For A Printable Log Of Friday.

Saturday: Full Bodypart Training:

Incline dumbbell press 4-5x (12,10,8,8,6)
Flat dumbbell press 3x (10,8,6)
Standing single leg calve raises 4x (15,12,10,10)
Seated calf raises 4x (15,10,8,8)
Concentration curls 3x (10,8,8)
Cable incline triceps extension 4x (6,6,6,6)
superset with Dumbbell one-arm triceps extension 4x (15,12,10,8)

print Click Here For A Printable Log Of Saturday.

Sunday: OFF

Monday: REPEAT

Suggestions For Others

My only advice to others is, "NO PAIN, NO GAIN." You have to work hard to achieve your goal sometimes but if you're consistent and dedicated to it, nothing can stop you. Never give up, whatever people say!