Zachary Hall did it — and so you can you! Follow his lead.

By: Teen Transformation Of The Week
Vital Stats

Name: Zachary Hall


Bodyspace: zhall616

Zachary Hall Zachary Hall


174 lbs
Body Fat:


135 lbs
Body Fat:

Why I Got Started

I have been chubby pretty much my whole life. When high school hit, everyone shot up and got thin, guys started bulking for football and other sports, but I stayed the same "kid" who was addicted to food, especially candy.

I continued to gain weight, but no height, until finally I began to mature my junior year. Still, I ate only junk, lots of candy, and never anything healthy.

The summer before my senior year, I reached an all time high weight of around 175 pounds. There was a back to school pool party, and I was embarrassed to take my shirt off because of the other guys and mainly because I didn't want the girls to see me like that.

Every day I would wake up, look in the mirror and say to myself "Is this how I really have to look?" My little brother would tease me and call me "fatty." He was of course joking but I took it seriously since I was so self-conscious.

I then decided to make a change.

I then decided to make a change
+ Click To Enlarge.
I then decided to make a change.

How I Did It

I immediately started and changed my diet completely. I dropped most all sugars, white bread, carbonation, etc. and began to eat 5-6 small meals per day.

I immediately felt like a million bucks! I ate what I thought were clean foods, but I was still not as disciplined as I should have been, having cheat meals a few times a week.

I dropped down to about 150 pounds after the 60 days. I felt great, but was still unhappy. I joined the swim team to continue my cardio and found a friend who was into bodybuilding. He drew me up a weight-training plan that I still follow.

Then I got hooked! I made it a point to read as many articles a day as I could. This is where helped too. It offered me the best insights, best supplement prices, and motivation to keep going!

Through swimming and weight training, I dropped down to 135, where I am presently. I hope to bulk up to 150 by May.

My philosophy is anyone can be cut, you just have to drop body fat. It takes time, pain and sweat to have mass.

Also having a training partner has helped tremendously! He (Joseph) pushes me and I have made great gains with his help and knowledge.

Through swimming and weight training, I dropped down to 135, where I am presently
+ Click To Enlarge.
Through swimming and weight training, I dropped down
to 135, where I am presently.






Before Bed:


Changing my diet was key, especially at the beginning. I went from every day stuffing my face with pizza, candy, and soda to an immediate change to what I thought were clean foods.

I didn't know much about nutrition at the beginning, but I started with eating 5-6 meals a day, as this helped stave off hunger and overeating.

After reading countless nutrition articles on, I came up with this and can tweak it for either cutting or bulking.

When cutting, I try to cut out carbs. Diet is absolutely critical to fat loss!

Meal 1:
Meal 2:
Meal 3:
Meal 4:
Meal 5:
Meal 6:

After reading tons of training articles and looking at other's routines, I put this together. I try and switch things up every few weeks or so to keep my muscles from getting accustomed to my routine.

I also have a partner that I train with who has helped me with my gains. Having a training partner is great, as it allows you to go heavier on sets.

Day 1: Legs/Abs
Barbell Squat Barbell SquatBarbell Squat
4 sets of 12 reps
Leg Press Leg PressLeg Press
4 sets of 12 reps
Dumbbell Lunges Dumbbell LungesDumbbell Lunges
2 sets to failure
Leg Extensions Leg ExtensionsLeg Extensions
7 sets of 15 reps
Lying Leg Curls Lying Leg CurlsLying Leg Curls
7 sets of 15 reps
Standing Calf Raises Standing Calf RaisesStanding Calf Raises
7 sets of 15 reps
Hanging Leg Raise Hanging Leg RaiseHanging Leg Raise
7 sets of 15 reps
Day 2: Back/Forearms
Barbell Deadlift Barbell DeadliftBarbell Deadlift
4 sets of 12 reps
Lying T-Bar Row Lying T-Bar RowLying T-Bar Row
4 sets of 12 reps
Seated Cable Rows Seated Cable RowsSeated Cable Rows
4 sets of 12 reps
Bent Over Two-Dumbbell Row Bent Over Two-Dumbbell RowBent Over Two-Dumbbell Row
2 sets of 12 reps, each arm
Straight-Arm Pulldown Straight-Arm PulldownStraight-Arm Pulldown
7 sets of 15 reps
Day 3: Chest/Abs
Dumbbell Flyes Dumbbell FlyesDumbbell Flyes
4 set of 8-10 reps
Butterfly ButterflyButterfly
7 sets of 15 reps
Dumbbell Bench Press Dumbbell Bench PressDumbbell Bench Press
4 sets of 12,10,8,6 reps
Hanging Leg Raise Hanging Leg RaiseHanging Leg Raise
7 sets of 15 reps
Day 4: Shoulders/Traps
Seated Dumbbell Press Seated Dumbbell PressSeated Dumbbell Press
4 sets of 12,10,8,6 reps
Barbell Shrug Barbell ShrugBarbell Shrug
7 sets of 15 reps
Day 5: Biceps/Triceps/Forearms
Barbell Curl Barbell CurlBarbell Curl
4 sets of 12,10,8,6 reps
Concentration Curls Concentration CurlsConcentration Curls
2 sets of 10 reps, each arm
High Cable Curls High Cable CurlsHigh Cable Curls
7 sets of 15 reps
Weighted Bench Dip Weighted Bench DipWeighted Bench Dip
2 sets to failure
Tricep Dumbbell Kickback Tricep Dumbbell KickbackTricep Dumbbell Kickback
2 sets of 15 reps
Triceps Pushdown Triceps PushdownTriceps Pushdown
7 sets of 15 reps
Day 6: Cardio (optional) or Off

Day 7: Off

I do cardio 4 days a week, about 30-40 minutes of HIIT or swim for 1 hour.

Suggestions for Others

Have an image in your head of what you want to look like and strive every day to achieve it.

When you wake up and feel like you don't want to go to the gym and get your cardio in or when you really want to grab that burger or ice cream, think of that image in your head.

Find motivation to make you stay consistent. Believe you can achieve what you want.

Also, it takes time to make changes to your body. If it were easy, everyone would be doing it!

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this is cool im going to try adn diet for the first time soon not really to cut or gain but just so i can eat clean.

Feb 13, 2012 11:33am | report
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